September 10, 2019 Sprinting

• 110*2
• 100*4

September 8, 2019 Full Body

Tired legs here after yesterday, didn't push anything.   Also, my chest was sore as heck for some reason. 

• Squats: 315*1 340*1 360*1 380*1
• Front Squats: 225*1 250*1, 1, 1
• Snatch-Grip RDL: 295*5 325*5 345*5
• Pull-Throughs: 150*10, 10
• Flat Bench Press: 225*3 245*2 250*1, 1, 1
• Suitcase Carries: 80*100
• FS NS Paloffs: 35*10, 10 

September 7, 2019 Sprinting

Blah...well I had set up the workouts for an extra off-day before this session, I wanted a PR in the 100.  Instead it POURED out the night before, and the track was spongy and damp for this, and there was actually a small puddle on the track that I couldn't avoid.  Settled for a mid-12s standing start 100.  I'll try again in a few weeks. 

• 110*3
• 100: 12.56, 1
• 110: 1

September 3, 2019 Full Body

I have something going on Wednesday, so I did an abbreviated full-body session here, which is fine, I want to try for a PR in the 100 on Saturday. This will give me an extra off day before. 

• BB DL: 315*1 365*1 415*1, 1, 1
• HPS: 115*3 135*3, 3
• BB Rows: 225*5 245*5 265*5
• B Incline: 185*3 205*3, 3, 3
• Waiter Walks: 75*100
• WSARC: 60*10, 10 

September 2, 2019 Sprinting

• 110*5

September 1, 2019 Full Body

Good session, I was able to up the weight on the final set of snatch-grip RDLs.  ALSO did hex farmer carries.  They're such a pain to set up, and the gym can't be crowded, so I usually just do other carry variations, but these are by far my favorite.  Had the opportunity here so I went for it.  Man I love those things.  

• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 225*1 250*1 275*1
• Snatch-Grip RDL: 275*5 315*5 345*5
• BB Flat: 225*3 250*2, 2 275*1 225*5
• Pull-Throughs: 150*10, 10
• Pullups: 25*6, 5, 4
• Hex-Farmers Carries: 365*100, 80
• Dead Bugs: 10, 10
• BB Standing Behind the neck press: 135*6, 4
• Cambered Standing Curls: 90*7

August 31, 2019 Sprinting

Good session here, nothing unusual

• 110*7

August 28, 2019 Full Body

Decent session, posterior chain is getting a bit tired, although it's much later in the sprinting season than it usually occurs.  Upping protein definitely worked this year.  Also, it's not nearly as bad as in years past, more just like mild fatigue.  Threw in Pendlay Rows here...I really wish they didn't feel like they were jamming my shoulder every rep, because I love them otherwise. 

• BB DL: 315*1 365*1 405*1 435*1 455*1
• HPS: 115*3 135*3 145*1
• BB Incline: 185*5 205*3 225*1,1,1,1
• Pendlay Rows: 155*5 175*5 195*3
• Mixed-Grip Carries: 65*100
• NS Paloffs: 60*10
• Cable Reverse Laterals: 15*10 20*8
• DB Standing Curls: 50*6 
• Roman Chair: 10 

August 27, 2019 Sprinting

• 110*6

August 25, 2019 Full-Body

Just did some paused reps here on benching, nothing unusual with the session, good or bad. 

• BB Flat - Paused Reps: 225*3 235*3 245*2 265*1, 1
• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 225*1 245*1
• BB Snatch Grip RDL: 275*5 315*5 335*5
• Pull-Throughs: 150*10, 10
• Sternum Pullups: 9, 5, 3, toast
• DB Farmers: 120*60
• FS WSARC: 35*10, 10
• DB Standing Press: 40*10