September 24, 2011 How I'm Eating

Just a quick update, this is how I'm currently eating, it's pretty much the same as the last time.  Occasionally before I go sprinting I'll have a banana for some quick digesting carbs to fuel the session.  Other than that this is my template for how I eat Sunday-Friday, with Fat Kid Saturday being a day to eat whatever the hell I feel like.

September 23, 2011 First 500 lbs. deadlift!

• Deadlift: 405*1 420*1 430*1 405*1 405*1 
• Trap-Bar Deadlift: 315*3 405*3 455*1 495*1 515*1 NEW PR!!
• Pullups: 12
• BB Curls: 95*7 95*5 95*5 95*7

WHARGARBL.  Wasn't really feeling great on the regular deadlifting, and one of the trainers bought a trap-bar to replace the previous one that was taken home by its owner.  Anyway, he told me to go ahead and try it out, so I did.  I forgot how much I enjoy trap-bar lifting.  Easier to keep your form, especially the middle back and neutral spine.  I may lead off with them next week and see if I can get 550.   Did some curls cause a buddy was doing them and I haven't curled in 2 years.   This morning my biceps aren't even even vaguely sore.  I like doing some direct arm work every year or so just to test out of it still has no effect on me.  Confirmed.

September 22, 2011 Upper

• Incline Bench / Neutral-Grip Pullup S.S.: 225*8/65*3 225*6/65*3 225*7/65*3
• Standing Press: 135*4 155*2
• Rope Pullups: 7, 7
• KB Plank Drags: 28kg*1

Good times!  Was exhausted by the time it was time to do some standing pressing.  Rope pullups went well, really helping my grip. I'll also note that the lacrosse ball is working well for myofascial release.

September 21, 2011 Conditioning

• over-box series/push-up plank S.S. 10/1:00 10/1:00 10/1:00 10/1:00 10/1:00
• Ab-Wheel: 10

Quick session here, didn't have time to go sprinting; I went to the Sox game this evening so I couldn't spend a lot of time on the workout.  Oddly my middle back is always sore after this workout.

September 20, 2011

• Front Squats: 225*2 245*2 265*2 275*1
• BB Squats: 300*2 315*1
• Snatches: 95*3 135*3 135*3 145*X 145*X 145*1
• Pistol Squats: 3, 3

Tried what I did last week, with front squats first, didn't get the same pop on regular squats afterward, I'll try it one more time.  Either way it's fun to put a different exercise first here.  Still working on snatches, missed 145 a bunch and just kept trying until I hit it.  Also put in pistol squats, definitely going to keep up with them, I feel like it forces my hips to loosen up some. 

September 19, 2011 Upper

• BB Flat: 255*8 250*8 245*7
• Pullups: 70*2 70*1 55*5 55*4
• Push Press: 160*4 185*4 200*3
• 1.5 Pullups: 7, 5

Felt flat here, nothing special really.  Dropped weight on last 2 sets of pullups so I could put some more reps in.  1.5 Pullups were fun.

September 18, 2011 Conditioning

• 7KG KB Slams: 70, 50
• 36.5" Plyo Box Jumps: 18
• 36.5" seated Plyo Box Jumps: 18
• Paloffs: 50*3
• Bear Crawls: 10m, 10m
• Lateral Crabwalk: 10m, 10m
• Ab Wheel: 10, 10

So I survived my birthday; been drinking a ton this weekend and being a bit loose with my diet.  I only turn 30 once.   Dad came up yesterday and took me to lunch.  Good times.  Took this past Friday off  and just went birdwatching and relaxed, I deloaded last friday for that deadlift day but my lower back still feels tired.  This session went well.  Tried bear crawls, and also crabwalks.  Honestly not sure I felt them like you're supposed to.  They felt pretty easy to me.  Maybe my core is just getting strong. 

September 15, 2011 BIIIIIRTHDAY Upper Body

• Pullups: 14, 11, 9, 8, 8

Was pressed for time since I'm going out with friends after this.  So I'm in my 20s until 10:42PM.  NOT good times.   :( :( :(   Such is life. 

September 14, 2011 Sprinting

• 100m Sprints: 12

Just for fun, wanted to see what 12 100s was like. I think I prefer a 300, a couple 200s, and then a few 100s.  I get just as winded, but the net effect is greater. 

September 13, 2011 Lower

• BB Front Squats: 225*2 245*2 265*1 280*1 Tied PR 295*1 NEW PR!! 300*1 NEW PR!!
• BB Squats: 275*1 300*1 315*1 330*1 345*1
• Snatches: 95*3 95*3 115*3 135*2 135*3 135*1
• Pullups: 12, 5

WOW.  Even as I'm finishing up this cut I'm still breaking personal records. VERY happy with how this has gone.  I think the core strength increase over the last two months is the biggest factor here with the front squats, it lets me stay upright easier.  Interestingly, I found the regular squatting afterward to be MUCH easier.  I think because I have a tendency to let my quads do a lot of the lifting in my back squat.  But by hammering them with those front squats first it forced my hamstrings & ass to take over and since they're stronger than the quads the movement was easier.  

I'm also trying out snatches again, I'm trying to work some more power movements in.  Worked out pretty well, I'm focusing on keeping my form good, but I need to refine my foot planting a bit better, I keep ending up with my feet VERY wide at the end. Not sure why. Anyone have some input?