Throwing Around Cylinders of Metal: November 2016

November 25, 2016

November 13, 2016 Full Body

Bench Press: 225*1 250*1 265*1 275*1 285*1
Front Squats: 225*1 250*1 275*1 290*1 300*1
Squats: 300*2 315*2 315*1,1,1,1
Pullups: 16, 11, 6
Pull-Throughs: 150*10 150*10
Cable Rows: 200*2, 2
DB Farmers: 120*71 120*55
Dead Bugs: 10, 10

Good session, not sure the feet up/no arch/paused rep stuff really helped with benching at all to be honest. Also, really focused on form for the squats, making sure both hips / sides of my posterior chain were firing evenly. As I mentioned last week I want to straighten that out. I noticed after the workout my left knee was not sore, which I haven't been able to say much after squat day recently. Also, banged out a good set of pullups to start there, haven't tried regular unweighted ones in ages...

November 12, 2016 Sprinting

110m: 5
Total: 550m
Broad Jumps: 9' 4", 9' 9", 9' 8", 9' 10", 9'4" whoops, 9' 10"

Full compression gear, wonder if I would have been over 10' without it, definitely increases the difficulty.

November 10, 2016 Full Body

Deadlifting: 315*1 365*1 405*1 435*1 455*1,1
HPS: 95*3 115*3 135*1 145*1 155*1-40 second hold
Standing Press: 115*8 125*8 135*6 145*3
Landmine Rows: 205*10 225*10 250*5
Reverse Hypers: 120*5 120*5
Standing Press Walk-DB Farmer SuperSet: 75*62
Free-Standing WSARC: 32.5*10

Well, deficit deadlifting didn't really seem to help with regular deadlifting...

November 8, 2016 Sprinting

200m: 3
Total: 600m

November 6, 2016 Full Body

Front Squats: 225*1 250*1,1,1,1,1,1
Squats: 315*1 335*1,1...left knee locking up 335*1
Flat Bench, paused, no arch, feet up: 225*1,1 235*1,1 245*1 250*1
Sternum Pullups: 12, 6, 5
Push Press: 185*1 205*1 225*1 185*3 185*3
Pull-Throuhs: 150*10 150*10
Waiter Walks: 75*88 80*58
Free-Standing Station N.S. Paloffs: 25*10 25*10

I've gotta focus on form for squats, I've had that weird imbalance for a while now, I think because when I sprint I start with a split stance and the same leg is always back. As it is now, when I squat heavy, or even moderate, coming up from the bottom it's like my left leg extends WAY faster than my left...but my shoulders are still level, so my hips shoot WAY to the right. That stresses my left knee, my lower back, and is just generally shitty form. Going to focus on that for the next couple months while bulking and see if I can repattern.

November 5, 2016 Sprinting

110m: 5
Total: 550m

November 2, 2016 Dodgeball

Dodgeball: 45 minutes

November 1, 2016 Conditioning

Sled Pulls: 225*1 270*1 315*1 360*1 NEW PR!!

whew well that was exhausting...quick workout though.

November 24, 2016

October 30, 2016 Full Body

Front Squats: 225*1 250*1 275*1 300*1
Squats: 315*1 335*1 365*2 375*1
Bench Press, paused, no arch, feet up: 215*3 245*1 260*1 235*1
1.5 Pullups: 6, 4, 3
Pull-Throughs: 150*10 150*10
Chest-Supported Rows: 140*3,3,3
Suitcase Carries: 85*92 90*73

October 29, 2016 Sprinting

110m: 8
Total: 880m

Good session; had some nice weather so I went for a longer session.

October 27, 2016 Full Body

4" Defecit Deadlift: 315*1 365*1
Deadlifting: 405*1 445*1 465*1
HPS: 95*3 115*3 135*1-60 second hold 145*1 60 second hold 155*1 60 second hold
LM Rows: 205*8, 8, 8, 8, 8
BB Incline: 185*3 205*3 225*1 235*1
DB Standing Press Walk: 75*60
Ab Wheel: 10, 10

Good stuff.

October 26, 2016 Dodgeball

Dodgeball: 60 minutes

October 25, 2016 Sprinting

200m: 3
Total: 600m

October 23, 2016 Full Body

Front Squats: 225*1 255*1 285*1 305*1
Squats: 315*1 335*1 355*1 375*1
Bench Press, paused, no arch, feet up: 205*3 235*2 250*1,1 235*2,1,1
Pullups: 90*1,1,1,1
Pull-Throughs: 150*10 150*10
DB Standing Press (unilateral): 70*5 65*6
DB Standing Press Walk: 70*50 70*43
Dead Bugs: 10, 10 '

October 22, 2016 Conditioning

Battle-Rop Rope-slam SS: 30-10 30-8
Sled Pull: 225*1,1 270*1 315*1,1 340*1

Track was covered in tents so I hit the gym instead...can't believe I got that sled pull...really love doing those..need to incorporate them more.

October 20, 2016 Full Body

4" defecit deadlifts: 225*2 315*1 405*1 445*nope 405*1 tired?...no...hungry
BB Incline: 185*1 225*1 225*1,1,1,1
LM Rows: 160*8 180*8 205*8 225*8
Standing Press: 135*5 135*5 135*6
Reverse Hypers: 120*5 120*5
DB Farmers: 120*81 120*70
Free-Standing-Station Narrow Stance Paloffs: 30*10 30*10

Was a bit hungry before this...kind of crimped the workout a bit.

October 19, 2016 Dodgeball

Dodgeball: 65 minutes.

Definitely like leaving about 20 minutes early, feel much fresher the next day, plus I still get a good run in while playing.

October 18, 2016 Sprinting

200m: 3
Total: 600m

October 16, 2016 Full Body

Front Squats: 225*1 255*1 285*1 305*1
Squats: 315*1 345*1 370*1
BB Calf Press: 370*10
BB Flat, no arch, paused, feet up: 185*3 225*2 245*1,1,1 225*2 225*2
Sternum Pullups: 11, 6, 4
Pull-Throughs: 150*10 150*10
Dips: 10, 10
Waiter Walks: 75*103
Ab-Wheel: 10, 10

Good session, trying to bench with my feet up off the ground as well, trying to put maximum difficulty on getting the bar off my chest, since that's my sticking point when attempting to max out. We'll see if this works, going to try for a few weeks.

November 22, 2016

October 15, 2016 Sprinting

110m: 7
Total: 770m

October 13, 2016 Full Body

4" defecit deadlifts: 315*3 no chalk, double oh 365*1 405*1 435*1 405*1
HPS: 95*3 125*3 145*2 155*1
HPS overhead hold: 155*60 seconds
BB Incline: 185*3 225*2 225*1-toast
DB Reverse Hypers: 120*5 120*5
Chest Supported Rows: 90*8 115*6
DB Farmers: 120*70 120*45
FS WSARC: 27.51*10 32.5*10

58 minutes

More deficit deadlifting..

October 12, 2016 Dodgeball

Dodgeball: 80 minutes

October 11, 2016 Sprinting

200m: 3
Total: 600m

October 9, 2016 Full Body

Front Squats: 225*1 265*1 285*1 305*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 405*8seconds 405*6 seconds
BB Flat, no arch, paused: 185*3 225*2 245*1 265*1
Pullups: 90*1,1,1,1
Pull-Throughs: 150*10 150*10
Chest Supported Rows: 120*7
Fingertip Pullups: 2, 1
Waiter Walks: 70*90
Dead Bugs: 10, 10

62 minutes

Good times, need to do front squat walkouts more often, really enjoy them. Tried doing some pullups on the edge of a cable cross, like the support beam, using just my fingertips. Felt weird.

October 8, 2016 Sprinting

110m: 6
Total: 660m

October 6, 2016 FUll Body

4" Deficit deadlifts: 315*3 (double overhand) 365*1 405*1 425*1 405*1
HPS: 95*3 125*3 140*1 150*1 160*X blah
Snatch Grip High pulls: 160*4
BB Rows: 245*5 265*5 280*3
BB Incline Bench: 185*3 205*5 225*1 250*1
1.5 Pullups: 6
Overhead DB Press Walk: 65*73 65*53
Narrow-Stance FS Paloffs: 25*10 25*10

Good session...I'm curious if the deficit deadlifts will help with breaking off the floor when I go back to regular deads, going to try for a few weeks here and see what happens. It definitely feels harder, as evidenced by barely getting 425.

October 4, 2016 Sprinting

200m: 3
Total: 600m

October 2, 2016 Full Body

Front Squats: 225*1 250*1 275*1 300*1
Squats: 315*1 340*1 365*1
Bench Press, no arch, paused reps: 185*3 225*2 245*1 260*1 275*1
Pullups: 85*2 85*1 85*1 85*1
Pull-Throughs: 150*10 150*10
Suitcase Carries: 80*92
Dead Bugs: 10, 10

Good workout, nothing unusual, surprised I got 275 on a paused rep with no arch though.

October 1, 2016 Sprinting

110m: 8
Total: 880m

November 20, 2016

September 29, 2016 Full Body

DL Double overhand: 315*1 365*1
Deadlifting: 405*1 435*1 455*1
Hanging Power Snatches: 95*3 115*3 135*3 (50 sec hold) 145*2 155*1 (48 sec hold)
Standing Press: 135*3 145*3 155*2 165*1
Pendlay Rows: 135*5 155*3 175*3
Overhead Press Walks: 65*70
Dead Bugs: 10