February 15, 2016 Upper Body

• Bench Press: 260*2 275*1 295*1 305*1
• BB Rows: 275*5 295*3 315*1
• Push Press: 185*3 205*1 225*1 235*1 245*1
• Pullups: 80*2 80*1 80*1

Decent session, felt a little flat but still put up good numbers

February 12, 2016 Lower Body

• Deadlift: 365*1 405*1 435*1 455*1
• Glute Bridges: 405*4
• HPS: 135*2 145*1
• WSARC: 60*10

On deadlifting I pushed my hips back to really engage my hamstrings, went GREAT, I really felt my hamstrings for first time in a while on deadlifting.  On glute bridges my abs were sore from dips the other day, clamped down on my core for them, and it wore them out
 

February 11, 2016 Upper Body

• BB Rows: 275*5 300*3 310*2
• BB Incline: 225*4 245*1 255*1 265*1
• Sternum Pullups: 10, 7
• Dips: 10, 10
• TRX Tricep Extensions: 1, 1 -well that was hard

Good session, started with rows here, gets me warmed up and then when I bench my right shoulder is fine (since this is the day after dodgeball I have to be careful not to irritate it).  TRX tricep extensions were brutal, could barely get one in. 

February 10, 2016 Dodgeball

• Dodgeball: 95 minutes

February 9, 2016 Lower Body

• Squats: 315*1 345*1 365*1 385*1
• Front Squats: 225*2 250*1 275*1 300*1
• BB Calves: 365*10 365*10
• Pull-Throughs: 100*7 100*7
• Dead Bugs: 10, 10

Good session, squat creeping up, front squat still high, got the pull-throughs in too; really feeling them lately. 
 

February 8, 2016 Upper Body

• Bench Press: 255*5 275*2 295*1 305*1 320*1 (wow)
• BB Rows: 275*5 285*3 305*2 
• Push Press: 225*1 235*1
• Rope Pullups: 6, 3
• DB Reverse Flyes: 35*8

 Great session! That tied for my 4th highest bench press ever I put up.  Also the highest I've hit other than that day 5 years ago when I was at 231 and set my bench record 4 times in one day. Hit high numbers on rows as well.  Really good session. 

February 7, 2016 Conditioning

• Broad Jumps: 8' 0", 8' 2", 8' 6", 8' 7", 8' 6", 8' 4", 8' 10", 8' 7", 8' 7", 8' 8", 8' 10", 8' 6", 9' 1.5"

On the last jump I jabbed my feet forward.  I was wearing several layers here, was going to go sprinting at the track but it's under snow unfortunately.  Last time I did broad jumping indoors a couple weeks back I realized I was wearing a bunch of layers too.  

February 4, 2016 Upper Body

• Incline Bench: 225*3 245*2 265*1
• Sternum Pullups: 9, 5, 5
• BTN Standing Press: 95*8 115*8 135*8
• Chest-Supported Rows: 125*8 125*7
• Dips:10

Not bad; I have a cold, first one in yeeeears, hard to breathe. I've had the flu once or twice in there, and I think strep once, but this is the first cold I've had in ages
 

February 3, 2016 Dodgeball

• Dodgeball: 85 minutes

February 2, 2016 Lower Body

• Squats: 285*1 315*1 350*1 370*1 380*1
• Front Squats: 225*2 250*1 275*1 300*1
• Seated Calves: 115*10 135*10
• Dead Bugs: 10, 10

Good session, back at 300 on front squats, 380 on regular squats, back felt fine

February 1, 2016 Upper Body

• Bench Press (Paused, No arch): 225*3 250*2 265*1
• Hex Rows: 185*6 225*6 250*3
• DB Standing Press: 70*7 75*4
• Cable Rows: 180*6 200*3
• Dips: 10

messing around a tad here, tried rows with a hex bar....didn't work too well, kept hitting ass with part of bar that wrapped around behind me. 

January 31, 2016 Sprinting

• 200m: 3
• 100m: 2
• Total: 800m

beautiful out!  Took advantage of the nice weather with more winter-sprinting

January 29, 2016 Lower Body

• Glute Bridges: 340*5 430*4 455*1
• HPS: 115*5 135*3 145*1 150*1 155*1
• Hex Farmers: 365*90
• Narrow-Stance Paloffs (free-standing station): 25*10
• Reverse Hypers: 55*6 55*6 55*6
• Pull-Throughs: 110*6 110*6
• Seated Calves: 90*11

Really intense session, high snatch numbers again, some hex farmers (I LOVE THESE), reverse hypers nice and slow.  I really need to take advantage of the times I'm at the gym and it's not crowded so that I can do more hex farmers walks. 
 

January 28, 2016 Upper Body

• Chest-Supported Rows: 90*10 115*10 135*6
• BB Incline: 225*2 250*1 265*1
• Triangle-Grip Pullups: 8, 9
• Suspension Flyes: 3
• Dips: 10, 10
• DB Reverse Flyes: 25*8 30*6

Just dicking around a bit with some different exercises....I could barely do one of those suspension flyes, the last two were probably half depth. 

January 27, 2016 Dodgeball

• Dodgeball: 90 minutes

January 26, 2016 Loer Body

• Squats: 280*5 315*1 350*1 370*1 380*1
• Front Squats: 225*1 250*1 275*1
• BB Calves: 365*10 365*10
• Dead Bugs: 10, 10

Good stuff, didn't want to press to 400 on squats yet, probably won't for a few more weeks anyway until I'm sure my back is 100% again. 

January 25, 2016 Upper Body

• BB Flat: 250*5 275*3 300*1 310*1
• BB Rows: 275*5 290*3 300*1
• Push Press: 210*4 225*1
• 10 second pullups: 1, 1, 1
• Dips: 10, 10

Good session, benching felt good!  At 300 again on rows too, with tight form! Also tried doing super slow pullups, really weird sensation on the actually pulling up portion of them

 

January 24, 2016 Conditioning

• Seated Sled Pull & Push: 90*1 135*1 180*1 225*1 270*1
• Broad Jumps: 8' 7", 8' 11.5", 8' 7", 8' 7", 9' 1", 8' 11"

It's been such a mild winter, virtually no snow....of course the only times it has snowed has been on days I want to sprint.  So another indoor session it is.  This track season I'm going to be doing a ton of broad jumps, or at least doing them more consistently, over at Harvard's track, want to see if I can break my record there. Currently it stands at 10' 1"; indoor is 9' 6.5", I think I'd be in that range right now for indoor if I did them more often. 

January 22, 2016 Lower Body

• Glute Bridges: 315*5 405*4 435*1
• HPS: 95*5 115*5 135*3 145*1 150*1 155*1
• Reverse Hypers: 50*6 50*6 50*6
• Pull-Throughs: 100*6 100*6
• Narrow-Stance Paloffs: 50*10

Good session, kept glute-bridges fairly light here, just want to keep my hamstrings 'awake' really.  Also, came very close to my HPS record.  
 

January 21, 2016 Upper Body

• Incline Bench Press: 225*3 245*1 260*1 270*1
• SLOW sternum pullups: 7, 6, 5
• DB Unilateral Standing Press: 65*10
• Chest Supported Rows: 90*10 90*10
• Floor Press: 225*5 250*5 265*5
• Unilateral upside-down KB Standing Press: 12KG*1

I really like floor pressing...wish I had more room to add it in more often. 

January 20, 2016 Dodgeball

• Dodgeball: 85 minutes

January 19, 2016 Lower Body

• Squats: 275*10 315*1 350*1 - lower back balky
• Front Squats: 225*1 250* 1  - lower back balky
• BB Calves: 350*10 350*10
• Dead Bugs: 10, 10

Definitely sore still from the deadlifting, I think I'm going to do glute bridges for a couple weeks, THEN go back to deadlifting full time. 
 

January 18, 2016 Upper Body

• Bench Press: 245*5 270*3 295*1 305*1 -no pop
• BB Rows: 225*5 275*5 290*4
• Push Press: 210*4 220*1
• 1.5 Pullups: 5, 4
• Dips: 10, 10
• DB Reverse Flyes: 25*10

 I've noticed over the years that the day after sprinting I'm always a bit 'dead' on the more explosive lifts.  I'm thinking in the future if I switch to full-body workouts 2x per week, I may install an off-day after sprinting, or if I keep the upper/lower split, make days after sprinting more of a hypertrophy high rep type session. 

January 17, 2016 Sprinting

• 200m: 3
• Total: 600m

Had some good weather, got some runs in
 

January 15, 2016 Lower Body

• Deadlift: 225*1 315*1 365*1 405*1 435*1
• BB Incline: 225*2 245*1 265*1
• HPS: 95*5 115*5 135*3-gassed
• Neutral Grip Pullups: 10
• Sternum Pullups: 7

full body here, getting back into deadlifting slowly, probably do some glute bridges next week.