January 13, 2016 Dodgeball

• Dodgeball: 85 minutes

January 12, 2016

• Squats: 315*2 345*1 365*1 375*1
• Front Squats: 225*1 250*1  275*1 300*1
• BB Calves: 335*11 335*11
• Dead Bugs: 10, 10

Getting back to normal here, recovered well.   I really like front squats, I think during sprinting season this year I may prioritize them instead of regular squats, and continue deadlifting through the summer, unlike last year where I had to shelve deads because I was squatting and sprinting so much I had nothing left in the tank as far as my posterior chain goes. 

January 10, 2016

• Seated Sled Rope Pull, Push: 90*1 135*1 180*1 225*1 270*1
• Broad Jumps: 8' 4.5" 8' 4.5" 8' 5.5" 8' 4.5"

Terrible weather out, no sprinting for me today, sleet, etc.  Pretty heavy right now, feels weird not being able to jump as far as usual

January 8, 2016

• Deadlift: 225*1 315*1....deloading, back still sore
• HPS: 95*5 115*5 135*% 145*2
• Glute Bridges: 225*5 315*10
• Close-Stance Paloffs: 50*10
• WSARC: 50*10
• Standing Calves: 280*10

May use glute bridges for a couple weeks instead of deadlifting to give my back a break. 

January 7, 2016

• Incline Bench: 215*3 235*3 245*1 260*1 270*1
• Sternum Pullups: 11, 5, 6
• Floor Press: 225*5 250*5 265*3
• Chinups: 8, 6
• DB Unilateral Standing Press: 65*10
• Dips: 8,8

Really enjoy floor pressing, I think it's helping me on flat benching quite a bit
 

January 6, 2016 Dodgeball

• Dodgeball: 90 minutes

January 5, 2016 Lower Body

• Unilateral Leg Extensions: 40*10 60*10 80*10 100*10
• DB Split Squats: 50*3
• Reverse Hypers: 50*6 60*6 70*6
• Seated Calves: 90*10 115*10
• Prone Leg Curl: 75*10 90*10
• Shoulder Touch Planks: 5, 5

Giving my back another week to get back in working order, not a bad session here, was kind of fun actually
 

January 4, 2016 Upper

• BB Flat: 235*5 260*3 285*2 300*1 310*1
• 1.5 Sternum Pullups: 5, 3
• Pullups: 9
• Dips: 10, 9, 8
• Cable Rows: 130*10 lower back still sore
• DB Reverse Flyes: 25*10

Back is much better after a few days off, but as a stabilizing force it's still 'pinging' when I rely on it for any bent over or row movement
 

January 1, 2016 Lower Body

• Deadlift: 405*1 435*1 455*1 475*1 495*1 505*1-ouch.

OK, so I was in a pissy mood and just felt like ripping some weight off the floor, everything was going good and I actually cracked 505 again....but I strained my back on the right side down low pretty bad.  I'm catching up on entries now, writing 6 weeks later, and it turned out to be relatively mild, but at the time I thought I ruptured a disc in my back. I couldn't even bend over to take the weight off the bar, and any time I tried to pick up anything heavier than 10 lbs., I couldn't even pick it up because I had no strength at all.  It gradually got better over the weekend, but was still fairly painful by the following Monday.  I would chalk this up as only the second moderate injury I've had in my 17 years of lifting.  The one good thing to come out of this is that it's forcing me in subsequent weeks to really focus on the form of my deadlifting and making sure my hamstrings are contributing enough to the lift; I have never really gotten to activate them enough, and ended up using my back and ass more than I should be in a deadlift.   As of late February when I'm writing this, I can tell when I use shitty form on a deadlifting rep because I get a 'ping' signal from that spot in my lower back.  It's forcing me to make sure I'm initiating the lift with my hips, as opposed to trying to lean back and pull up using too much arm and lower back.  

Overall I think I jumped in to the high rep squatting too fast earlier in the winter, I posted a few times about how tired and sore my lower back was, and this just exacerbated that

December 31, 2015 Upper

• Incline Bench Press: 205*3 225*3 235*2 245*1 255*1 265*1
• Pendlay Rows: 135*6 155*5 175*4 185*3
• Floor Press: 135*5 185*5 225*5 250*3
• Sternum Pullups: 10, 5
• DB Unilateral Standing Press: 65*10
• DB Incline Curls: 35*6

Was gassed by the time I got to sternum pullups, floor pressing is tough, it's a real explosive movement off the bottom. 

December 30, 2015 Dodgeball

• Dodgeball: 80 minutes

light crowd, but was fun
 

December 29, 2015 Lower Body

• Squats: 275*10 315*2 345*1 365*1 385*1
• Front Squats: 225*1 275*1 300*1 
• Pull-Throughs: 100*9
• Standing Calves: 260*10 280*10
• Dead Bugs: 10, 10

December 28, 2015 Upper

• Bench Press: 230*5 255*3 280*2 295*1 305*1
• BB Rows: 275*5 285*4 295*3
• Push Press: 210*5 220*2
• Pullups: 100*1 100*1 100*1
• Dips: 9, 8

Really enjoying dips now that I have better form on them. Also accumulating bench press weight here. 

December 27, 2015 Sprinting

• 215m: 1
• 200m: 3
• Total: 815m

Mild day out, this winter has been nice so far, got some good runs in. 

December 23, 2015 Dodgeball

• Dodgeball: 90 minutes

smaller pre-holiday crowd but was still lots of fun 

December 22, 2015 Lower Body

• Squats: 270*10 315*3 340*1 365*1
• Front Squats: 275*1 295*1
• Hip-Thrusts: 185*10 225*8
• Pull-Throughs: 100*8
• Seated Calves: 90*10 90*10
• Dead Bugs: 10, 10

Combining higher rep squats with some higher weight stuff, I like doing the higher rep stuff, but a bunch of sets of it kind of runs counter to my goals. 

December 21, 2015 Upper Body

• Bench Press: 225*5 250*3 275*2  290*1 300*1
• BB Rows: 270*5 280*5 290*3
• Standing Press: 135*5 155*4 165*3
• Sternum Pullups: 10, 8
• Dips: 10, 8
• DB Laterals: 25*7

Back at 300, rows going well too