December 21, 2014 Spinting

• 110m: 6
• Total: 660m

Good time, just a straight-forward sprinting session, was pretty chilly out, just want to maintain conditioning in these so that when spring comes I can turn loose and have 7-8 straight months of hopefully killing it at the track. 

December 19, 2014 Upper (P.M. Workout)

• Incline Bench Press: 225*1 245*1 265*1
• Pullups: 70*2 70*2 70*2
• Seated Press: 150*3 170*3 190*1 200*1 NEW PR!!
• Cable Rows: 200*3 220*3 230*1
• Paloff Presses: 70*3 90*3

Good PM session here, hit 265 on incline, though it was messy. Also did some weighted pullups, felt good. Went up to 200 on seated press. No idea what my PR is on that, should probably check. 

edit: just checked, that 200 is a PR for me! yaaay, etc. 

December 19, 2014 Lower (A.M. Workout)

• Squats: 350*2 350*2 350*2 350*2 350*2

Good times, wanted to get two in today since I'm on break from school and feel some extra motivation.

December 18, 2014 Lower

• Deadlift: 405*1 445*1 475*1 490*1
• Hanging Power Snatches: 135*3 145*2 150*2 135*3-speed
• Speed HPC: 155*6 155*6
• Standing Calves: 120*10 160*10

I guess snatch-grip deadlifts didn't really do much for my overall deadlift weight. I could've gotten 500 or 505 if I wanted to really push it, but no need right now.  Rest of session went good, was pretty tired.  I guess snatch-grip deadlifts probably transfer over to the snatch more than anything.  Such is life. 

December 17, 2014 Dodgeball!

• Dodgeball: 80 minutes

Last dodge of 2014, next week is xmas-eve, week after new year's eve. That's ok, shoulder is getting sore again, it gets worked quite a bit during the week between this and the benching / shoulder work / Olympic lifting. 

December 16, 2014 Upper

• Bench Press: 250*1 275*1 290*1 300*fucked up unracking
• Pendlay Rows: 135*3 185*3 205*2 225*1
• Push Press: 225*1 235*1
• Sternum Pullups: 8, 5, 5
• Farmers Walks: 90*50 100*50

Somehow caught lower pins when lowering the weight on the 300 attempt. No idea how I fucked that up.  Did some farmers walks, I keep saying I want to work in more carries, I really need to get on that.  It's a gap in my training right now, and I don't like that. Numbers indicate steps taken with the DBs. 

December 15, 2014 Lower Body

• Squats: 315*1 350*1 370*1 390*1-depth?
• Front Squats: 250*1 275*1 300*1
• Good Mornings: 185*1 200*1 225*1
• Seated Calf Press: 55*8 80*8
• Dead Bugs: 10, 10

Not sure I got depth on the squats, but overall a good session, good mornings are progressing with better form.  More calf pressing as well. Hit 300 again on front squats, which is nice. 

December 18, 2014 Progress Pics!

I realize I haven't taken progress pics with my actual SLR in ages, maybe ever. I took a ton back at the start of November at the end of the cut. Click for larger versions. Here they are:

First probably the best shot in the batch, then 4 more that I used to show overall development. I tried to get some leg shots from varying angles to show progress there. VERY happy with these shots. 

            

A few back shots:

      

Front 

Note: I don't have a palsy or anything, I just kept fucking up trying to take the picture and got sick of trying repeatedly.  I have a bunch of shots where my left shoulder is the higher one.  

           

 

Lastly a couple bonus shots, one showing glute development. The second...I have no idea..but check out the muscle on my hip. I have no idea what that is. 

December 12, 2014 Upper

• Incline Bench Press: 225*1 245*1 260*1
• BB Underhand Rows: 225*5 245*3 255*2
• Seated Press: 135*3 160*3 180*1 190*1
• 1.5 Sternum Pullups: 3, 2, 2
• Suitcase Carries: 65*40 65*40

Finishing up the semester in b-school, exhausted mentally. I think my numbers will be up a bit next week when I'll be more rested.  Threw in some underhand rows, and some 1.5 sternum pullups here, never tried that combo before. Tough stuff. 

December 11, 2014 Deadlifting, Olympic Lifting

• Snatch-Grip Deadlift: 405*1 430*1 450*1
• Hanging Power Snatch: 135*3 140*2 150*2
• Speed HPC: 135*6 135*6-exhausted
• Dead Bugs: 10, 10

More snatch-grip deadlifting.  It actually make the HPS stuff that I do after more difficult, since the muscles I use to hold the weight are more fatigued after using the same grip on the deadlifts.  Also, since I've been completely taxed by the time I get to HPCs, I decided to do them for speed instead, at least when doing them 3rd in order as here. This lets me still do them, and makes them challenging still at the weight I can manage when being relatively exhausted. 

December 10, 2014 Dodgeball!

• Dodgeball: 90 minutes

Good times, good times. 

Obesity Rates & Trends

Here's a link  on the current obesity trends in the country.  As you can probably guess, it's not good.

82% of African-American women are now either obese or overweight.  

I recommend reading the article in the link, it'll take you maybe two minutes, but it'll give you some perspective on what the country is up against right now, statistics-wise when it comes to this stuff. Just sad sad sad. 

December 9, 2014 Upper

• Bench Press: 250*1 270*1 285*1 300*1
• Sternum Pullups: 7, 5, 4
• Push Press: 225*1 235*1 240*X blaaarg
• T-Bar Rows: 160*3 170*2 180*1

Been doing 11 hour days at school these past few days for a huge project so my schedule is a bit off. Haven't slept a ton lately either, need to fix that.  It all clears up at the end of this week. Going to retest max again on benching this coming week when I'm better rested. 

December 07, 2014 Sprinting

• 110m: 3
• 100m: 12.83 13.00
• 110m: 2
• Total: 750m

Freezing. Windy. Headwind. Dry as dusty bones.  Basically 4 things I hate dealing with, but after the third 110 I felt like I had some speed in me, turned in a 12.83. Not too bad in the bulky clothing.  

December 5, 2014 Upper Body

• Incline Bench Press: 225*1 245*1 255*1
• Unilateral BB T-Bar Rows: 160*3 165*3 170*2
• BB Seated Press: 135*3 155*3 175*3
• Pullups: 70*2 70*2 70*2
• Bird-Dogs: 6, 6

Feeling REALLY flat. It's finals week so maybe that has something to do with it.  I was just NOT feeling it today, and it showed in the numbers.  Maybe CNS fatigue or something, exams can be stressful. 

December 4, 2014 Deadlifting / Olympic Lifting

• Snatch-Grip Deadlift: 405*1 425*1 445*1
• Single-leg Stiff-Legged Deadlifts: 95*3 115*3 125*3
• Hanging Power Snatches: 135*3 145*2
• Hanging Power Cleans: 145*3 - exhausted
• Wide-Stance Anti-Rotational Chops: 70*8 90*4

Good times.  I have a weird imbalance on the single leg stuff. My right leg just does not let me balance with the hip directly under me. I have to shift it out to the right to get my balance. I want to fix it but I'm not sure how. I'll have to look into that. 

December 3, 2014 Dodgeball

• Dodgeball: 90 minutes

December 2, 2014 Upper Body

• Bench Press, no arch, paused reps: 225*1 250*1 260*1 275*1
• Sternum Pullups: 6,5,4
• Push Press: 225*1 235*1
• BB Rows: 225*3 245*2 255*2
• Reverse Flyes: 30*3 30*2

Good times, I think I'll test my max on benching next week.  Felt pretty drained here actually, just one of those days.  BB Rows were done with really tight form, absolutely no English on it. 

December 1, 2014 Lower

• Squats: 315*1 350*1 370*1 390*1
• Front Squats: 250*2 275*1 300*1
• Good Mornings: 200*1 215*1 235*1 
• Seated Calf Press: 45*8 70*8
• Dead Bugs: 10, 10

Good times, weights progressing slowly but surely.  

November 30, 2014 Sprinting

• 110m: 2
• 100m: 12.98, 13.08, 13.20
• 110m: 1
• Total: 630m

Felt a bit slow today. In full winter gear though, might've slowed me down a bit. I hate running in the cold, especially when it's dry out, feels like I'm not getting enough oxygen or something. I know I've said it before, but I just feel so much faster when it's hot & humid out.  Must be that 1/8 middle-eastern or something.