July 27, 2015 Upper Body

• Bench Press: 225*5 250*3 165*1 280*1 290*1-ass cramp....wtf
• Sternum Pullups: 30*3 30*4 30*3
• DB Standing Press: 70*5 70*6
• BB Rows: 185*5 205*5 225*3
• BB Curls: 135*2

I'm doing an ECA stack again for the next two weeks, I need to eat more bananas or something the first day or two, I keep cramping up.  I was really into benching, was going to go for 310, and then my ass cramped on 290 and I couldn't push through the floor anymore.  Sternum pullups went well, bb rows I was focusing on form.  

July 26, 2015 Sprinting

• 110m: 7

Went MUCH better.  I did better warming up; usually my 110s at the start are about 70% and then 85%, this time the first two were maybe 50% then 70%, and then I did one at about 90%.  Maybe because of how much volume I've been doing for my lower body I just need to warm up better. On the last couple sprints here I really felt that high gear again, first time in a few weeks, I missed it.

July 25, 2015 Sprinting

• 110m: 2
• 100m: 4 awful times
• 110m: 1

I'm starting to get annoyed, the last couple weeks my times have been horrid. I just don't feel like I have that top gear, it's like waiting for a car to shift as the RPMs ramp up, only the shift never comes and the car never hits top speed.  Not sure what I'm doing wrong; I don't want to take time off, I hate that shit.  Really getting annoyed though, I'm like .6 slower than I was when I set my PR about 3 weeks ago.  Not a good trend. 

July 24, 2015 Upper Body

• DB Incline: 105*9 105*8 100*7
• Sternum Pullups: 10, 8, 4
• DB Unilateral Standing Press: 55*10 60*6
• Unilateral T-Bar Rows (chalk): 135*6 160*2
• Unilateral DB Flat Bench: 60*10 70*10 
• Close-Grip Bench Press: 135*5 185*3 205*3-dun

Great session; got 105s for incline bench, really happy with the reps I put up, same with sternum pullups, despite being tired. Continuing unilateral work as well, that went well.  

July 23, 2015 Sprinting

• 110m: 1
• 200m: 28.73, 29.06

I feel flat still, and my endurance is not improving here, not sure why.  I feel like I hit a wall at 70-80m or so, probably indicating I'm switching out of atp-cp system for energy.  Which is odd, because I should be able to get to at least 120 or so in it based on my 100m training.  Blah.  

July 22, 2015 Dodgeball

• Dodgeball: 90 minutes

Good times, nothing unusual. 

July 21, 2015 Lower Body

• Front Squats: 225*1 250*1 275*1 295*1 305*1
• Deadlift (double oh): 315*1 350*1 370*1
• Deadlift (mixed grip): 405*1 430*1 455*1
• Hanging Power Cleans: 135*5 185*1
• Hanging Power Snatches: 135*3 145*1
• Dead Bugs: 10, 10 

Good session, didn't feel like I had top-end strength on front squats today.  I was absolutely torched at the end here, my core was decimated. Good times! 

July 20, 2015 Upper Body

• Bench Press: 225*5 250*4 265*2 280*1 290*1
• Sternum Pullups: 25*5 25*3 25*2
• Seated Press: 135*5 155*4 175*2
• Chest-Supported Rows: 135*5 135*5 135*5
• Standing DB Curls: 50*6 55*3

Not a bad session, nothing out of the ordinary. 

July 19, 2015 Sprinting

• 110m: 1
• 200m: 1

Quick session before the beach, still feeling a bit dead-legged. I think I'm going to move the leg day this coming week to Tuesday so I have a day off to recover here. 

July 18, 2015 Sprinting

• 110m: 2
• 40y: 4.85, 4.81, 4.90, 4.72
• 100m: 12.97, 13.01, 1
• 200m: 1

Started pouring rain as soon as we got to the track. Plus this was at the other track, not Harvard's.  On top of that I had a horrid calf cramp the other night and the thing still feels bruised, I'm pissed about the times, but simultaneously happy I was that fast while basically limping.  Regardless of the rain I don't think I was getting any records here, I just didn't have that top-gear today, I felt it.  Like when your car doesn't shift into high gear and it's revving up, and you're just waiting for the next gear to kick in...that's basically the feeling I had the whole time here.  The slick track meant my initial burst was awful since my foot kept slipping.  Not disastrous, but still what an awful session for times.

July 17, 2015 Upper Body

• DB Incline: 105*8 100*8 95*8
• Sternum Pullups: 10, 6, 6
• DB Unilateral Standing Press: 50*10 50*10
• Cable Rows: 150*8 150*7
• DB Unilateral Flat Bench Press: 55*10 65*10
• Paloffs: 90*10
• Cambered Preacher Curls: 70*10

I really enjoy the unilateral stuff on this day, lots of fun, good stuff. 

July 15, 2015 Dodgeball

• Dodgeball: 90 minutes

The usual

July 14, 2015 Upper Body

• Bench Press: 250*2 250*2 250*2 275*1
• BB Rows: 185*4 225*3 225*3 225*3
• Push Press: 185*1 225*1
• Sternum Pullups: 10, 6
• Close-Grip Bench Press: 135*10 185*6 205*3
• Cable Curls: 90*10

decent session, felt completely flat for some reason.  Didn't press too hard here, CNS fatigue maybe? 

July 13, 2015 Lower Body

• Front Squats: 225*1 250*1 275*1 295*1 315*1
• DL (double overhand) thick bar: 315*1
• DL Mixed Grip thick bar: 350*1 405*1 -deload week
• HPS: 95*3 115*2 135*3-gassed
• HPC: 185*2-dun
• Clean Grip Reverse Lunges: 145*5 -super duper dun.
• BB Calf Press: 315*10 315*10
• Dead Bugs: 10, 10

There's something about this session, I do a lot of big lifts, and a lot of bar deloading and reloading for different exercises, yet I only take 35-40 minutes for all of it. I'm completely exhausted by the end though. 

July 12, 2015 Sprinting

• 110m: 2
• 200m: 28.81, 29.44
• 100m: 12.78

Not bad, I really want to get some more endurance in the 200, it should help the end of the 100 for me too.  The 29.44 I had to absolutely gut out, it's slow as shit, on both of them, but I'm proud I was able to push and get that 2nd one when I had nothing in the tank. 

July 11, 2015 Sprinting

• 110m: 2
• 100m: 12.47, 12.53
• 325m: 1
• 300m: 1
• 40y: 4.88, 4.93, 4.87
• 110m: 1

Good times, did 300s since I wasn't feeling particularly energetic here.  

July 10, 2015 Upper Body

• DB Incline Bench: 105*8 100*8 95*8
• DB Rows (chalk): 120*7 120*6 120*6
• DB Unilateral Standing Press: 45*10 50*10
• Rope Pullups: 4, 5
• DB Unilateral Bench Press: 50*10 60*10 
• Kneeling Landmine Press: 70*10 80*8
• Hammer Curls: 50*6

So I had an epiphany where I realized this 2nd upper-body day shouldn't just be a lighter day, but a chance to work on unilateral movements as well, so I worked in unilateral db pressing, as well as unilateral bench pressing.  Both are particularly trying, as I'm probably working stabilizers that I don't usually hit.  Great core activation here. 

July 9, 2015 Sprinting

• 110m: 1
• 100m: 1
• 110m: 2
• Total: 430m

 Was feeling good so I did a light session here, was fun

July 8, 2015 Dodgeball

• Dodgeball: 85 minutes

good times

July 7, 2015 Upper Body

• Bench Press: 225*3 250*1 275*1 275*1 275*1
• 1.5 Sternum Pullups: 5, 3, 3
• Push Press: 185*1 205*1 225*1
• Pendlay Rows: 155*6 155*4
• DB Farmers: 120*105 120*83
• French Press: 90*3 
• Shortbar Curls: 90*5
• Foam Roller Ab Rollouts: 3

Great session, no ill effects of that monster workout yesterday, VERY encouraging. 

July 6, 2015 Lower Body

• Front Squat: 275*1 315*1 295*1 305*1
• BB DL (double overhand) thick bar: 315*2 335*1 355*1
• DL Mixed Grip thick bar: 405*1 445*1 455*1
• HPS: 135*3 135*3 145*2
• Hanging Power Cleans: 185*3 195*2
• Clean-Grip Reverse Lunges: 135*5 145*5
• Dead Bugs: 10, 10

So this is the switch-up I've been planning.  Between sprinting two days per weekend, squatting monday or tuesday, dodgeball wednesday, and then deadlifting either thursday or Friday, I was hammering my lower body 5 times per week.  I was feeling worn down after the past month, and I think it's holding back my sprinting, which is really what I love spending my summers working on.  So my idea is to combine both deadlifting and squatting into a day (probably Monday, or Tuesday if I want to give myself a day off after back-to-back sprint sessions on the weekend), and then taking Thursday off.  This gives me a day off after dodgeball for my legs to recover, or potentially doing some extremely light sprinting on Thursdays if I'm feeling fresh.  This first session went well, I had plenty of energy and actually got through the session surprisingly fast.  The clean-grip reverse lunges are progressing well, I feel the imbalance in my hips correcting! 

July 4, 2015 Sprinting

• 110m: 2
• 100m: 1
• 110m: 2
• Total: 540m

Celebrating my independence from being slow

July 3, 2015

• DB Incline: 105*8 95*9
• Unilateral BB T-Bar Rows: 135*5 135*6
• BTN Press: 135*5 135*5 
• Hex Farmers: 365*101 365*77
• WSARC: 70*10

Quick session, was pressed for time

July 2, 2015 Lower Body

• Squats: 315*2 345*2 365*1 - right IT band is awful today
• Front Squats: 245*1 275*1 275*1 275*1
• Clean-Grip Reverse Lunges: 135*5 135*5
• BB Calves: 315*10 315*10
• Dead Bugs: 10, 10

I really need to switch things up, my legs are just absolutely dead right now...going to do something different next week, will elaborate shortly.  Reverse lunges are going well...I still have the imbalance, but I'm not struggling as much on them. Last couple weeks I was practically screaming it was so hard to not tip over doing them. 

July 1, 2015 Dodgeball!

• Dodgeball: 85 minutes

Good session, shoulder is a tad sore but otherwise intact. 

June 30, 2015 Upper Body

• Bench Press: 225*5 250*3 265*2 275*1 290*1 300*1
• Sternum Pullups: 25*6 25*5 25*4
• Push Press (15 second top hold): 205*1 225*1 235*1
• Cable Rows: 150*10 150*8
• DB Curls: 50*5
• Paloffs: 100*8

Casual session, the usual.  Would've ramped up differently and warmed up more if I knew I was going to be in 300 range today, probably could've hit 310-315 if I did it differently. 

June 29, 2015 Posterior Chain / Lower Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift (mixed grip): 405*1 435*1
• Deadlift (wraps): 455*1 475*1
• Romanian Deadlift: 365*1
• Hanging Power Snatches: 95*5 115*4 135*3 145*2
• Hanging Power Cleans: 185*3 195*1-gassed
• DB Farmers Walks: 120*90 120*80

Great session here, mid-back muscle that was pulled or whatever is now feeling much better than before.  Still not sure if this makes much sense to be doing so much posterior chain work while also sprinting so much, I'm planning a switch, I'll write about it soon. 

June 28, 2015 Sprinting

• 200m: 2
• 100m: 4
• Total: 800m

Good follow-up session to yesterday, working in more 200s, I want to get a baseline time down on these soon.  You're second half of the 200 is supposed to be faster because you're already running from the start of it, but I don't have really good finishing on these, I run out of gas. Need to fix that ASAP. 

June 27, 2015 Sprinting

• 100m: 1, 12.62, 12.41 NEW PR!!, 12.50
• 200m: 1
• 100m:1
• Total: 700m

On that 12.62 I was PISSED, I felt like right before that run I had a PR in me, I FELT that shit.  I went flat-footed at like 80m and I am 100% positive I was on track for about 12.3.  So next time I came back and did a 12.41!  Still happy with the PR, it feels GREAT.   

 

June 26, 2015 Upper Body

• Incline Bench Press: 225*3 245*1 255*1
• Pendlay Rows: 135*10 185*4 205*3
• Power Cleans: 185*3 185*1
• Power Snatch: 135*1 - just for fun
• Neutral Grip Pullups: 15, 12
• Seated Press: 135*10 155*4
• Heavy Bag Carries (Full Court): 8, 6
• Incline DB Curls: 30*10

Well that was a fun session. Had to take off yesterday, my legs were just dead; sprinting twice per week and working my lower body twice per week AND playing dodgeball is really leaving my posterior chain and lower body dead. I need to do something about this.  

June 24, 2015 Dodgeball!

• Dodgeball: 90 minutes

good times, good times. 

June 23, 2015 Upper Body

• Bench Press: 22583 250*2 250*3 250*3 250*3
• Sternum Pullups: 9, 8, 4
• Standing DB Press: 55*10 65*6
• French Press: 70*6 70*4
• DB Hammer Curls: 55*3
• Foam-Roller Ab-Rollouts: 2, 1

Little disappointed I didn't get better numbers on the sternum pullups.  

June 22, 2015 Lower Body

• Front Squat: 225*3 275*1 300*1 315*1
• Squats: 315*1 355*1 375*X - core folded over
• Clean grip reverse lunges: 135*5 135*5
• Standing Calves: 280*10 300*10
• Dead Bugs: 10, 10

Tried leading off with front squats here to prioritize quads more.  Went well, but my core was dead by the time I squatted. REALLY loving clean grip reverse lunges, hopefully it helps fix the slight asymmetry I have in my hips. It's still pretty obvious when I do these, when I move the left leg back, using my right leg as the balancer my body wants to collapse.  Odd because I would figure my right side would be the stronger one. 

June 21, 2015 Sprinting

• 110m: 5

Good session, just making sure I stay sharp for the 100s

June 20, 2015 Sprinting

• 110m: 2
• 400m: 1
• 100: 1
• 40y: 4.88 4.97
• 400m: 1
• 40y: 1

Robinson came to the track for this one, it's fun to sprint with a friend.