- Bench Press (Superset): 225*3 245*3 265*2 265*2 265*2
- Pendlay Rows (Superset): 185*3 205*3 215*3 225*2 230*2
- Dips: 45*3 90*3 115*2 NEW PR!! 135*1 NEW PR!!
- 1.5 Sternum Pullups: 4, 2
- Waiter Walks: 70*109 75*87
38 minutes
Wanted to add some supersets in and do a time check, got everything in with more than 7 minutes to spare from my 45 minute time limit. Also set a record on dips...never really tried that much before...my...clavicular (?) head of my pecs was super tired the next day. Good times!
- Broad Jumps: 8' 6", 8'9", 9' 1", 8' 6", 8' 8", 9' 1.5", 8' 11", 8' 11", 9' 1"
- 14KG mb slams (30 seconds): 18
- Battling Ropes: 15 seconds
- Running: 1/2 mile, 7.5MPH
- Hollow core holds: 30 seconds
- Free-standing station WSARC: 40*10
snow on the track, so I had to make due with this. Not bad, somewhat of a sampler of stuff. Even went on the treadmill for a bit. So boring. But I'd like to get a tad more aerobic conditioning. I've often said I don't want to spend any time in that zone, but I think a mile or two per week, just to keep it awake, will help when I run things like the 400m at the track. Hopefully it will keep me from getting gassed the last 30m or so.
- Deadlift (double overhand): 315*1 365*1
- Deadlift: 405*1 445*1 465*1 480*1
- BB Incline: 225*2 235*1 245*1 255*1
- Sternum Pullups: 9, 6 toasted.
- DB Farmers: 120*71 120*74
- Free-standing station Paloffs: 40*10
- Hollow Core Holds: 25 seconds
Good session, was flying. Really enjoyed this one. Got 480 on deadlifts; a bit more back than I would have liked, but not terrible by any standard. Also, for the core holds here is a link to them.
Haven't done DB farmers in a while so it was nice to get some in. My forearms are still sore a couple days later. This was a nice foreshadowing for the future if I do switch to full body sessions. I'd tweak a few things, but nice to know I have the capacity.
- 110m: 6
- 200m: 1
- Total: 860m
Good weather out, I'll do a full body session tomorrow. In the meantime I had a nice session here, wanted to get one in since the weather this weekend calls for oddly late snow.
- Medium Box Squats: 275*5 315*5 350*5 370*2 385*1 405*1 315*5
- Front Squats: 225*3 250*2 275*1
- Unilateral Hip Thrusts: 45*5 65*5
- Hollow Core Holds: 25 Seconds, 23 Seconds
- Ab-Wheel: 10
Great session....I'm going to do box squats for a few weeks here. I get into the habit of not sitting back into squats well enough, so the box squats really help with that. On these today I had a hard time at first really setting back, but once I was on the box I could explode up off it really well. I need to ingrain both those patterns again over the next couple weeks and then return to regular squatting, see if I can hit some PRs. My ass/hamstrings were getting wrecked, I love it. I love how box squats teach you how to use those parts. Also did unilateral hip thrusts. I need to focus, on balancing out my hips. A lot of times when I load up on squatting or snatches my ass will be way to the right on the way up, and it's putting too much torsion stress on my left knee in particular, I want to get that straightened out ASAP. No idea where it came from
- Bench Press (Paused Reps): 225*3 250*2 265*1 270*1, 1
- Bench Press (Paused Reps) (Cluster): 250*1,1,1
- BB Rows: 225*5 250*5 275*5
- Push Press: 185*3 205*1
- DB Overhead Carries: 65*74 65*71
- Dips: 10, 10
Decent weather out, had to bundle up some, but at least got the session in.
- Deadlift (double overhand): 315*1 365*1
- Deadlift: 405*1 435*1 465*X-wtf....flat today
- Hanging Power Snatch: 95*5 120*3 140*2 150*1 160*1-starfishing
- Pullups: 11, 8
- Suitcase Carries: 80*71
- Dragon Flags: 2
- Free-Standing Station Paloffs: 37.5*10
Fun session, low pop on the deadlifts, but hit 160 on the HPS, albeit with some heavy star-fishing going on. got some nice heavy suitcases in, and even did some dragon flags. They were challenging, but I actually got a couple in.
- Incline Bench (suicide grip): 205*3 225*2 245*1 255*1
- Sternum Pullups: 11, 6, 5
- Standing Press: 95*10 115*7
- Cable Rows: 200*2 200*2
- Overhead Carries: 180*110 180*81
Tried suicide grip on the incline benching, not sure it mattered any. Did well on other things, I really need to put standing press first on these days I think. The weight is just far too low compared to my other lifts. I can flip it with incline bench in the order.
- Heavy-Bag Carries (full-court trips): 6, 5
- Heavy-Bag high carries: 2, 2
high carries are with the bag propped up, with my hands underneath it, most of the bag actually over my head.
- Bench Press (narrow grip): 225*1 250*1 275*1 255*1
- Double DB Rows: 50*8 65*8 80*8
- Push Press: 185*1 205*1 225*1 245*nope
quick session here, didn't have a lot of time
- Broad Jumps: 8' 7", 8' 8", 8' 7.5", 8' 9.5", 9' 1", 8' 11.5", 8' 10", 9' 0"
- Heavy-Bag Carries (full-court trips): 7, 5
- Free-Standing Station Paloffs: 35*10 35*10
crappy weather for sprinting, did a session at the gym instead.
- Deadlift (double overhand): 315*1 365*1
- Deadlift: 405*1 405*1 445*1 470*1
- Hanging Power Snatch: 95*5 115*3 135*3 145*1 155*1 160*X
- Hex-Farmers: 405*75 405*66
- Back Extensions: 60*7
- Ab-Wheel: 10
Was a bit full here, ate too close before, still almost hit the 160, just couldn't snap it up at the top. Added some weight to the hex farmers, felt good, still got a lot of steps in.
- Unilateral Landmine Rows: 125*5 150*5 170*3
- BB Incline: 235*2 235*1 235*1
- Cable Rows: 150*8 150*8
- Waiter Carries: 70*78 70*64
Ate a little too soon before this session, and was also just generally tired.
- Squats: 315*1 350*1 365*1 tight IT band again
- Front Squats: 225*1 250*1 275*1
- Pull-Throughs: 100*10 120*10
- Seated Calves: 140*10
- Pullup Leg-Raises: 10
- Dead Bugs: 10
- Suitcase Carries: 50*111
IT bands have been so tight last few weeks, I really need to work them everyday, if even for a couple minutes after each workout. Tried doing leg raises from a pulled-up position. Was interesting......
- Chest-Supported Rows: 100*5 115*5 135*5 145*5
- Flat Bench (medium grip, no arch) paused: 225*3 245*2 265*1 270*1
- Pullups: 80*2 80*1,1 80*1
- Overhead Farmers: 180*101 180*80
- DB Reverse Flyes: 35*6
I don't really like going narrower on bench, my shoulders hurt more, it feels like a pinching or stress on my rotator cuff. Not going to do that again. Did start off with rows here to warm up my shoulders and everything a bit, felt much nicer.
- 110m: 2
- 200m: 2
- 110m: 2
- Total: 840m
Great session, 200s are much easier without a ton of winter gear on. Eager to see what times I can hit when the weather warms up.
- Deadlift (double overhand): 315*1,1,1 365*1,1
- Deadlift: 405*1,1 430*1 455*1 465*1
- HPS: 95*3 115*3 135*2 145*1 - traps were tired
- Hex Farmers: 365*125 365*102
- Ab-Wheel: 10, 10
Another good session, added another 5 lbs on deadlifting.
- Incline Bench: 225*3 225*3 225*3 225*3 225*3
- BB Rows: 250*3 250*3 250*3 250*3 250*3
- BTN Press: 135*3 135*3 135*3
- Waiter Walks: 40*115 45*115
good session, pretty gassed after yesterday, I knew I wouldn't be hitting any big weights so I just kept it light & simple.
- 110m: 2
- 200m: 2
- 110m: 2
- 60m: 3 -almost passed out
- Total: 1020
- Broad Jumps: 8' 9" 9' 5" sooo tired
beautiful beautiful beautiful day out, 71 degrees, sunny. I didn't intend to do the 200s, figured I'd just do 110s, but it was so gorgeous out, and I had so much energy. Thing was by the time I got to the 60s I was tired, and almost passed out on the 2nd and 3rd one; the world kind of got topsy turvy for a few seconds and I had to sit. The broad jumps were just for fun, I had nothing left in the tank at that point. Great session!
- Front Squats: 225*1 245*1 265*1 275*1 285*1 295*1 305*1
- Squats: 315*1 350*1
- Pull-Throughs: 100*8
- Dead Bugs: 10, 10
Beautiful weather tomorrow, leaving some in the tank here for sprinting, I can't wait.
- Bench Press: 250*3 265*1 280*1 295*1 305*1
- Pullups: 80*2 80*1 80*1 80*1
- Overhead Farmers: 160*122 180*85
- Pendlay Rows: 185*3 185*3
- Dips: 10
Good session, it's a pain getting the weight up for the farmers, the preacher bar doesn't really let me grip as wide as I'd like for a clean and then the push press up, plus it rotates very easily...may have to figure some sort of easier way to get it up overhead.
Another nice day out, got some good sprinting in
- Deadlift (double overhand): 315*1, 1 365*1, 1
- Deadlift: 405*1,1 425*1 435*1 445*1
- Hanging Power Snatch: 95*5 115*3 135*3 145*2 155*1
- Hex Farmers: 365*130 365*100
- Free-standing cable station narrow-stance paloffs: 30*10
Not bad...really close last couple weeks to a PR on HPS's, that'd be nice to get. Also, I need a better name for the paloffs, so long.
- DB Incline: 100*8 110*6
- Sternum Pullups: 9, 7
- Standing Press: 135*8 145*5
- BB Rows: 225*5 250*5 275*5
- Overhead Farmers: 110*120 160*70
I'm going to add in a carry each workout I think, it's something that's been lacking in my sessions for a long time now. I want to be more well-rounded, and I think only doing carries once or less per week isn't going to do it. Here I did some overhead farmers, using a preacher bar.
split into 3 teams, wasn't really feeling it.
- Squats: 275*1 315*1 350*1 350*1 CNS feels shot, maybe from sprinting Sunday?
- Front Squats: 225*1 250*1 275*1 300*1
- BB Calves: 350*10
- Front Squat Walkouts: 350*10seconds 370*10 seconds
- Dead Bugs: 10
- Ab-Wheel: 10
CNS felt shot, just flat....so why not do some cns taxing walkouts? Felt good though.
- Bench Press: 250*3 265*1 280*1 295*1 305*1
- Pullups (clusters): 80*1,1,1,1 80*1,1,1
- Push Press: 185*1 205*1 225*1 235*1
- Floor Press: 225*3 245*2
- Cables Rows: 200*3 210*2
Really enjoy floor pressing, I really need to add it in more often, I get such a good explosion off the bottom when I do them.
Enjoyed this, nice weather so I could hit the 110s.
- Deadlift (double overhand): 315*1, 1 365*1, 1
- Deadlift: 405*1,1,1,1
- Hanging Power Snatch: 95*3 115*3 135*3 145*3 155*1
- Hex Farmers: 365*104 365*90
- Ab-Wheel: 10, 10
I tend to be sapped for a week after going hard on deadlifting, and after testing last week to ensure my back was back to normal I was a bit flat here, kept it low and clean. HPSs went well though, almost hit a PR. Finished with Hex farmers.
- Pendlay Rows: 135*10 185*5 185*6
- BB Incline: 225*1 245*1, 1, 1, 1
- Sternum Pullups: 8, 6
- Standing Press: 135*8 135*8
- Dips: 10, 10
usual stuff
- Squats: 275*1 315*1 350*1,1,1
- Front Squats: 225*1 250*1,1,1,1
- Good Mornings: 225*1
- Dead Bugs: 10, 10
Sore from sprinting here, no way I was going to be anywhere near my max. But still got the reps in that I wanted.
- Bench Press: 225*3 245*3 265*2
- Bench Press (clusters): 275*1,1,1 250*1,1,1,1
- Pullups (clusters): 80*1,1,1 80*1,1,1
- DB Seated Press: 60*10 75*10
- Chest-Supported Rows: 160*3 170*2
- DB Reverse Flyes: 30*10
Good session, did some clusters here.
- 110m: 2
- 100m: 3
- 110m: 1
- Total: 630m
Decent day outside, got some sprinting in, nothing unusual
- Deadlift: 365*1 405*1 440*1 460*1
- Hanging Power Snatch: 95*5 115*5 135*5 145*1 155*1
- Reverse Hypers: 60*10
- Narrow Stance Paloffs: 50*10
Felt good at 460, will see if I can keep adding weight back on here.
- Incline Bench: 205*1 225*1 245*1 255*1 265*1 270*1
- Slow Sternum Pullups: 3, 2
- BTN Press: 135*5 155*3 160*2
- W-Bar Cable Rows: 100*10 140*10 180*6
Did sternum pullups really slow here, about 5 seconds up 5 seconds down.
- BB Squats: 315*1 340*1 365*1 tight tight tight IT
- Front Squats: 225*1 250*1 275*1 300*1
- BB Calves: 365*10 365*10
- Pull-Throughs: 100*8 100*10
- Dead Bugs: 10, 10
Just one of those days....tight ITs, tight quads. Felt like they were going to rip, just wouldn't loosen up no matter how much I worked them before hitting the weights.
