Alright, so with the shitty wind yesterday I felt like I was leaving something on the table, headed back out today for a quick session. Felt GREAT, and finally shaved some more time off my 100m record. Not bad considering I'm going from a standing start here. I think I need to focus more on keeping my core tight, I may be losing some of my forward power through the mid-section, going to have to look into that and see if I can't get even faster.
DB Bulgarian Split Squats: 30*6 40*6 50*4 ooof taxing
Front Squats: 225*1 250*1 275*1
Sternum Pullups: 12, 8, 4, 4
Unilateral DB Standing Press: 60*8 65*6
Pull-Throughs: 130*10 140*10
BB Incline Bench: 185*3 205*3 225*1 DUN.
Cable Rows: 180*3 200*2
Waiter Carries: 70*120
Dead Bugs: 10, 10
Ice-Bath: 15 minutes
56 minutes(!!!)
I love finding some weakness, and those split squats killlllled me. Very taxing. Was soaked after this session. Got everything done in 56 minutes. When considering each side for the unilateral stuff, I did 28 sets.
Definitely like leading off here with bench pressing, doesn't take anything away from deadlifting. Was a tad bit tired so I took it easy on deadlift weight.
I like leading off with front squats, need to do it more often. I'm not going so high that I'm heavily fatigued after, and it's a great primer for regular squats. Plus it pre-fatigues my quads just a tad and forces me to use more posterior chain in my squats. Rest of session went well.
Whew....can't believe I pulled 480 in the middle of sprint season, the day after dodgeball. That's probably an in-season record for me; I'm usually so fatigued I'd only pull like 455 max. Rest of session went great. Still no soreness when using the icebaths.
awful headwind at the track again, weather has been so mild this year other than that one day, and sooo much windier than I can remember a May being. It's killing my 200 times, because the wind acts as a sheer for the curve start of the 200, then I hit the straightaway and it's always a strong headwind. I'm not saying I'd be turning in 20 seconds or something, but I'm gassing out the last 20m or so of these things because I'm fighting a 30mph wind the whole time.
I think my body is adapting to the quicker pace, more rapidly than I anticipated. Going to possibly switch up which days I'm doing what exercises on...may move bench to Thursdays, lead off with it, that way I'm still getting some upper-body priority stuff done when fresh. Plus it doesn't effect my deadlifting at all so I can do that right after at full strength for. Did some pin-squats here to switch it up and work at exploding off of bottom of movement.
Surprised I got the 455 the day after sprinting, felt good though. Whole workout went well, starfished a bit on the 160 HPS. Took another ice-bath when I got home, 0 soreness day after. Heck as soon as I got out of the tub I was as fresh as before I even worked out. Loving this stuff. Full-bodies and ice baths both have worked out better than I could have hoped.
I've started working in ice-baths after sprinting/full-body workouts, going to see how it impacts soreness. So far I've had 0 doms after the past couple workouts. Not like a big reduction, a total elimination of it. Hopefully that stays the case.
Did some yoga, felt GREAT, painful at the time, but great after. My hips haven't been this loose in ages. Enjoying the day off...tomorrow will be a sprinting day.
Also, here's the video I used for the 30 minute session. This lady is amazing, love her stuff.
Whoah...that didn't take nearly as long as I thought. I think the fact that I was limiting myself to 70 minutes really forced me to keep things moving. My strength didn't fade either; I was kind of holding off a tad, I'll go harder next time now that I know what it feels like. This was 26 sets, really 29, since the paloffs and waiter carries have to be done one side at a time. Plus warmups on squats & benching...I flew through this...feels great.
So the people that have been reading this for a while know that I wanted this to be more than a repository for past workouts; I wanted to post about lifestyle type stuff, nutrition, rest, recovery, research, etc. Then I spent the past 18 months getting an MBA, so that kind of put me in a position where I was constantly buried with work. HOWEVER, I'm done! I finally have time again, and will be posting a lot of research I've been reading, links to an instagram if for whatever unconscionable reason you should want to see that, and possibly starting a youtube channel for talking about topics.
The biggest change for me personally is that after several years of talking about it, I'm going to finally switch to full-body workouts. It's kind of intimidating after doing the split I have for the past 7+ years at this point. But it's time to change; my goal has always been to be as athletic as possible, as efficiently as possible. My workouts have really morphed over the past year into pseudo-full-body sessions anyway....I hit the deadlift/snatch/carry/core in one session as is...all that's missing is an upper body pushing exercise, and a row/pullup variant to hit my already toasted lats from deadlifting.
I've also noticed the past few years that as I sprint more, during the summers I wear down; by July & August my weights are going down that I can push, and my speed drops, I just tire out. As it applies in a more useful sense for anyone reading this, I'm not entirely convinced that people can train hard more than 3 or 4 times per week. This article came out in a rather timely fashion, and seems to back up what I'm thinking. This would give me two extra recovery days per week, let me go real hard on the two full-body days, and go over a bit in calories.
But it's more than that as well; I've known for some time that after finishing grad school I'd be working at a job with longer hours probably. Maybe not insane, but just longer. I'm going to have a family soonish as well. I just don't have the same time as I did in my 20s, but I want the same results. Plus, there are so many things to enjoy in life, the gym should make those things better, not take a huge amount of time away from them, or be the focus of life, unless competing is your job or passion. I take about 3 minutes getting ready in the locker-room before I hit the weights, do it for 45 minutes, then shower & get dressed after which takes 10 minutes. Let's call that one hour, four times per week. I can get it to 2 sessions per week, and if I give myself 70 minutes, and just leave after and shower at home, that's 2.5 hours. Obviously the two sprinting sessions per week stay the same, but still every week I get 90 more minutes with people I care about, or doing other things I enjoy. Anyway, this is starting to ramble, so I'm going to wrap it up now.
