January 31, 2017 Sprinting

• 200m: 3

January 29, 2017 Full Body

• Bench Press: 225*5 255*2,2,1,1 225*3
• Front Squats: 225*1 255*1 285*1 300*1
• Squats: 315*2 335*1 345*1 355*1 365*1 375*1
• Pullups: 80*2,1,1 80*1,1,1 80*1,1,1
• Pull-Throughs: 120*10 120*10
• Waiter Walks: 80*80
• NS FS Paloffs: 30*10 30*10

68 minutes

Led off with benching here, racks were occupied.  As per usual, commas between rep numbers indicate really short rest, but not quite cluster set levels of speed.  Also, wanted to time myself, felt like my times were creeping up too much.

January 28, 2017 Sprinting

• 110m: 5
• Total: 550m

January 26, 2017 Full Body

• Deadlift (thick bar): 315*1 (double oh) 405*1 435*1 455*1
• BB Incline: 205*3 225*1 245*1 255*1
• Chest-SUpported Rows: 135*3 160*2 175*1
• Reverse Hypers: 120*5 
• WSARC: 25*10 30*10

Felt drained today, think I was up too late last night, scaled volume way back here. 

January 25, 2017 Dodgeball

• Dodgeball: 80 minutes

Managed to roll my left ankle and torque my knee towards the end, other than that, a good night. 

January 24, 2017 Yoga

• Hot Yoga: 60 minutes

Well.  Ok, so I knew I was doing yoga here, I've wanted to work it in more, as I've noticed my hips getting tighter over the years.  What I didn't realize is that this wasn't a 'relaxing' hot yoga.  It was a rapid up & down, high-intensity type.  I lost 8 lbs. in sweat.  Still felt great though.

January 22, 2017 Full Body

• Bench Press: 225*5 250*3 270*1 280*1 290*1
• Front Squats: 225*1 250*1 275*1 300*1
• Squats: 315*2 340*1 365*1,1,X-really!?
• Pin-Squats: 225*1
• Good Mornings: 225*1
• 1.5 Sternum Pullups: 4, 2, 2,3 
• Unilateral Landmine Rows: 160*2 145*3
• Suitcase Carries: 90*80
• Dead Bugs: 10, 10

lower body was feeling a bit tapped here, no real pop, so the workout became a bit eclectic instead.  

January 21, 2017 Sprinting

• 110m: 7

decent weather, took advantage of it. I've been fortunate the past two winters, the track has been snow free for almost the entire time. 

January 19, 2017 Full Body

• Deadlifts: 315*1 (double O.H.) 405*3,3,3,3,3,3,3
• Snatch-Grip High Pulls: 185*3 205*2 225*1 185*3
• HPS: 95*3 115*3 135*3 145*1
• Push Press: 185*1 205*1 225*1
• BB Rows: 225*3 250*3 275*3
• Reverse Hypers: 120*5 120*5
• Dips: 10, 10
• Waiter Walks: 85*70 beat.
• NS FS Paloffs: 30*10 30*10

GREAT session, hit those triples on 405 fairly easily.  Jury's still out on the high pulls.  I LOVE them as an exercise, but where they fit in is just difficult. They're intense, so they kind of hurt my performance on snatches, even though using heavier weight on the pulls makes the snatches feel lighter.  It's the same thing with push pressing. It's hard to figure out a spot for it. They really wreck my capacity for any further shoulder, tricep, or even chest work in a session, and if I put them after that stuff then the push press itself suffers greatly.  I think some day I may end up with a high-pull, snatch, push press day all on its own.  

January 17, 2017

• 1 mile jog

January 16, 2017

• 1 mile jog

So I got some new sneakers, trying to break them in.  Another goal I have is to start doing some light aerobic work.  I've talked a lot on this blog about my dislike for extended aerobic sessions, but I feel like there's a definite gap that I have in that space.  Namely that I have absolutely no aerobic capacity, and I'd like to have at least a little bit of it, so maybe a couple times per week going for a mile, and then working up to 1.5 twice per week could be a good compromise.  I get the feeling it'd help with my 400 times as well, since the ending of that is aerobic.

January 15, 2017 FUll Body

• Front Squats: 225*1 250*1 275*1, 1, 1, 1, 1
• Squats: 315*1 335*1 355*1 375*1 365*1 355*1
• BB Flat: 225*1 245*1 205*1,1,1,1,1
• Thick-Rope Pullups: 5, 3, 3
• Pull-Throughs: 150*10 150*10
• DB Standing Press: 70*4 60*6
• Suitcase Carries: 85*101
• Ab-Wheel: 10, 10

Always good to throw in some rope-pullups to destroy my grip for a few days. 

January 14, 2017 Sprinting

• 110m: 7
• Total: 770m
• Broad Jump: 9' 1" , 9' 8", 9' 5", 9' 10"

January 11, 2017 Dodgeball

• Dodgeball: 90 minutes

January 10, 2017 Conditioning

• DB Farmers: 120*91, 70 110*71,71 105*101, 101 100*110, 110

So it's sleeting out and the track was a mess, so I decided to mix it up a bit and do a ton of farmers.  Wasn't sure after the first couple if it was going to be a good enough workout.  That question was quickly answered.  Forearms, shoulders, back, traps, grip, all of it was wrecked after this.  I think I slept for almost 11 hour the night after this, and didn't even wake up to take a leak in the middle of the night like I usually do.  

January 8, 2017 Full Body

• Olympic Front Squats: 185*2 225*2 250*1
• Front Squats: 275*1 300*1,1 r. wrist sore
• Squats: 315*2 335*1,1 350*1, 1, 1
• BB Flat: 225*3 245*3 205*2 275*2
• Pull-Throughs: 120*7,7,7,7
• Rope Pullups: 6, 6, 6
• Waiter Walks: 85*80

Good session, did some deep front squatting...would have gone higher on the traditional front squats but my wrist was really sore and I couldn't hold my right elbow up high enough. Mixed in some rope pullups too, things kiiiill my grip.

January 7, 2017 Sprinting

• 110m: 4 

miserable out...snow/sleet/slick track, gale winds..

January 5, 2017 Full Body

• BB DL (double oh): 315*1 365*1
• BB DL: 405*1 445*1 460*1 480*1
• Snatch-Grip High Pulls: 185*3 205*3 225*2
• HPS: 95*3 115*3 135*3-tired
• Push-Press: 185*2 205*1,1 225*1
• BB Rows:  250*3,3,3,3
• DB Suitcase Carries: 85*93
• NS FS Paloffs: 27.5*10 30*10

January 4, 2017 dodgeball

• Dodgeball: 90 minutes

January 2, 2017 Sprinting

• 200m: 3
• Total: 600m

January 1, 2017 Full Body

• Front Squats: 225*1 250*1 275 (cluster)*1,1,1,1,1
• Squats: 315*1 340*1 365*1 385*1
• Bench Press: 225*1 250*1 270*1 280*1 290*1
• T-Bar Rows: 185*3 250*5,4,4 265*3 280*2 300*1
• Pull-Throughs: 120*5, 5, 5, 5, 5, 5, 5, 5, 5, 5 
• Sternum Pullups: 8, 4
• DB Farmers: 120*81 120*61
• Ab-Wheel: 10, 10

Aaaand a new year.  I remember last new years, I tweaked my back pullling 505. Hard to believe that was a year ago, my goodness time flies, especially with the MBA classes & job search.

December 31, 2016 Sprinting

• 110m: 8
• Total: 880m

Weather was decent.  That puts a wrap on another year.  35 years old. My goodness.  Over half my life I've been doing this.  Someone born the day I started in the gym is now in college...how does the time pass this quickly? 

December 29, 2016 Full Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift: (cluster): 405*1,1,1,1,1,1,1,1,1,1
• Snatch-Grip High Pulls: 135*3 185*2 205*1,1,1 185*2
• HPS: 95*3 115*3 135*3-60 second hold 145*2-30 second hold
• BB Incline: 185*3 210*3 230*1,1,1,1,1,1,1
• BB Rows: (cluster) 225*6,6,6
• Reverse Hypers: 120*5 120*5
• DB Suitcase Carries: 85*83
• FS WSARC: 27.5*8 30*10

December 27, 2016 Sprinting

• 110m: 2
• 200m: 2
• 110m: 2
• Total: 840m

December 26, 2016 Full Body

• Front Squats: 225*1 265*1 295*1 315*1
• Squats: 325*1 345*1,1,1,1,1,1,1 couldn't find groove
• Bench Press: 225*3 245*1 265 (cluster)*1,1,1 225*3,3 
• Pull-Throughs: 150*10 150*10
• Pullups: 85*2 85*1,1 85*1,1
• Chest-Supported Rows: 90*10 90*10 90*10
• Waiter Carries: 80*102
• Dead Bugs: 10, 10 

Couldn't get in to a good groove on squats, felt odd, didn't force it. 

December 24, 2016 Sprinting

• 110m: 4

Freezing rain...not good times

December 22, 2016

• Deadlift: 315*1 365*1 405*1 425*1 445*1 455*1,1,1,1,1
• Snatch-Grip High Pulls: 135*3 175*3 185*3 200*2
• Hanging Power Snatches: 135*3 145*1 155*3
• BB Incline: 185*3 205*3 225 (cluster)*1,1,1,1,1,1,1 
• BB Rows: 225*5 245*5 265*3
• Reverse Hypers: 120*5 120*5
• Suitcase Carries: 80*80
• Narrow-stance Free-standing paloffs: 30*10 30*10

December 21, 2016 Dodgeball

• Dodgeball: 90 minutes