March 18, 2017 Treadmill

Awful weather again...really getting annoying, sleet/rain/freezing, just not safe for track activities.  Also, belt on treadmill was loose, had to abort session part way through, will tighten up belt tomorrow.

• Treadmill: .8 / 7 mins

March 16, 2017 Full Body

I have just been on a tear lately with deadlifting, and strength in general.  It's really confirming the decisions I made in planning this cut, specifically doing a moderate over-feed on my two weight-training days.  This is the third time in four weeks I've pulled 500.  I'm not sure I've ever done that before. Grip was shot by the time I got to DB farmers walks, but it's all good.  

• BB DL: 315*1 (double overhand) 365*1 405*1 440*1 465*1 485*1 505*1
• HPS: 95*5 115*4 125*3 135*2 145*1
• HPS overhead hold: 145*60 seconds
• Bench Press: 225*3 255*1 265*1 275*1 285*1
• LM Rows: 225*5 270*3, 3
• DB Farmers: 120*55, 53
• NS FS Paloffs: 30*10, 10

March 14, 2017 Treadmill

Torrential rains, track is spongy & soaked so I used my treadmill instead here.  Trying to build up some cardio capacity anyway, as mentioned before. Nothing extreme, just enough to do a couple miles in 12 minutes.  Strategy is going to be doing one longer distance lower speed run, and one faster shorter run per week, M & W or F most likely.  Also, if track is getting rained heavily on I'll sub in a treadmill session.

• 2.39 / 20 minutes

March 12, 2017 Full Body

My core was pretty tired from the yoga last night, this is why I don't hit my core directly before doing workouts.  Took it easy and didn't push things too far here.  Missed 225 on push pressing somehow. 

• Squats: 315*1 330*1 350*1 370*1
• Front Squats: 225*1 250*1,1,1,1,1,1,1
• Incline Bench Press: 205*3 225*2 235*1 245*1 255*1 225*1
• Push Press: 185*1 205*1 215*1 225*blaaaaah
• Pendlay Rows: 135*5 155*5 175*5
• Pull-Throughs: 150*10 150*10
• DB Farmers: 120*96 120*75
• Dead Bugs: 10, 10

March 11, 2017 Conditioning

AM:

• HPS: 95*8 115*5
• Treadmill: 20 minutes / 2.05 miles

PM:

• Yoga: 30 minutes

The track was snowed over, so I improvised.  One of the goals I have for this cut (I'm going to post those soon) is increased aerobic capacity, going to add a small bit of steady state in here and there. Not like artery scarring levels, just enough to build some capacity.

March 9, 2017 Full Body

• BB DL: 405*1 425*1 450*1 465*1 480*1 500*1
• Glute-Bridges: 315*10 405*10 455*6
• BB Flat: 225*3 250*3 265*1 280*1 295*1 305*1
• Chest-Supported Rows: 160*3, 3, 2
• Reverse Hypers: 120*5, 120*5
• DB Suitcase Carries: 90*80
• Unilateral Planks: 8 seconds, 5 seconds, 10 seconds

Probably one of my favorite workouts I've ever had.  Taking some time off from Wednesday dodgeball leaves me feeling more energetic for these Thursday sessions.  Pulled 500 for the second time in 3 weeks, hadn't done bridges in ages, but was feeling it and wanted to throw around some heavy weights.  STILL had enough in the tank to bench 305, and finished with some heavy suitcase carries and brutal unilateral planks.  Just all-around great workout, and I slept like a rock that night.

March 7, 2017 Sprinting

• 200m: 3
• Total: 600m

March 5, 2017 Full Body

• Squats: 315*1 335*1 355*1 375*1 385*1 365*1
• Front Squats: 225*1 255*1 285*1 305*1
• Front Squat Walkout: 355*15 seconds
• Incline Bench Press: 225*3,3,2 245*1 255*1 225*2
• Pull-Throughs: 150*10 150*10
• Sternum Pullups: 8, 5, 4, 2
• Waiters Walks: 80*102
• 1-arm Planks: 8 seconds
• Ab-Wheel: 10, 10 dun.

Doing squats first for a few weeks again, no matter which order I do them in my numbers don't seem to dip.  Threw in front squat walkouts as well...nothing really hits my core quite like those. I want to make more progress on incline benching as well, I keep saying I want to, this time I'm following through.  Also....1-arm planks are HARD, didn't believe they would be. 

March 2, 2017 Full Body

• BB DL (thick bar): 315*1 (double overhand) 365*1 405*1 425*1,1,1,1,1,1,1
• HPS (thick bar): 95*5 115*3 135*1 145*1
• Bench Press: 225*3 250*1,1,1,1,1,1,1,1,1,1 (cluster of 10)
• LM Rows: 180*5 225*5 270*3
• Reverse Hypers: 120*5 120*5
• DB Farmers: 120*81 NEW PR!!, 76
• NS FS Paloffs: 30*10 30*10

Good session...going to call that farmers walk a PR..usually I like doing things consistently for a while before I call it a PR, just so I'm not breaking them every week.  A bit of a deload week after the 505 pull last week and the higher volume sprinting Saturday.

March 1, 2017 Dodgeball

• Dodgeball: 50 minutes

Decent time, throws were way off.  I think I'm going to take a few weeks off here, I do so much better at the gym the next day if I'm well-rested, which is hard doing dodgeball the day before, since I'm up late after.  Hard to get to sleep after being so active. 

February 28, 2017 Sprinting

• 200m: 3
• Broad Jump: 9' 3", 9' 6", 9' 5"

Bundled up a bit, kind of hampered jumping here. 

February 26, 2017 Full Body

• Front Squats: 225*1 250*1 275*1 300*1
• Squats: 315*1 340*1 365*1 385*1
• Incline Bench Press: 205*3 225*1 245*1 235*1,1,1
• Pull-Throughs: 150*10, 10
• Sternum Pullups: 11,6, 4
• Suitcase Carries: 100*100 New PR!!
• WSARC: 30*10 30*10

Deloaded a bit volume wise, after sprinting more than usual yesterday, and the 505 pull on Thursday.  PR on the suitcase carries as well, I'm really coming along with them, happy with that. 

February 25, 2017 Sprinting - BEAUTIFUL OUT

• 110m: 2
• 200m: 3
• Total: 820m

60s outside...absolutely gorgeous out.  Felt so good to run in that again without leggings and long-sleeve compression shirts..

February 23, 2017 Sprinting

• 110m: 2
• 100m: 2

Both curves for the 200 were covered in snow, so 100s it was! Tried timing myself on the 100s, was about a second slow, but had extra layers on and had a headwind...plus I'm still 15 lbs. heavier than in-season.

February 22, 2017 Full Body

• DL: 405*1 425*1 445*1 465*1 485*1 505*1 (!!!) 445*1
• HPS: 95*3 115*3 125*3 135*2 145*1 150*1-60 second overhead hold
• Bench Press: 235*1 245*1 255*1 265*1,1,1 275*1
• BB Rows: 225*3 245*3 265*3
• DB Reverse Hypers: 120*5-gassed.
• NS FS Paloffs: 30*10 30*10

So I began cutting, which I'll post about in a couple weeks once I work the kinks out.  One of the premises is that I'm going to keep the calories up on my two full body workout days.  Doesn't make sense to go into a deficit on those two days when I'm doing all my strength work.  Seems to have worked this week, pulled 505..haven't done that in a while, felt good too. Going to deload next week, then in 2 take another run at 500 I guess. 

February 21, 2017 Sprinting

• 110m: 6
• Total: 660m

February 19, 2017 Full Body

• Front Squats: 225*1 235*1 250*1 265*1 280*1 300*1 - knot in back last two sets
• Squats: 315*1 335*1 355*1 370*1
• Incline Bench Press: 185*5 205*3 225*2 235*1 245*1 255*1 265*1
• Pullups: 80*2, 1, 1, 1, 1
• Pull-Throughs: 120*71, 50
• Bird-Dogs: 10, 10

February 18, 2017 Conditioning

• Sled Pulls: 135*2 225*1 270*1 315*1 360*1 TIES PR!!
• Soft MB Slams (18 lbs): 10, 10

Good session! 

February 16, 2017 Full Body

• BB DL: 315*1 405*1 435*1 455*1,1,1
• HPS: 95*5 115*5 125*5 135*1 145*1 150*1-60 second hold overhead
• BB Flat: 225*3 245*1 255*1 265*1 275*1 280*1
• 1.5 Pullups: 4, 3, 3
• Waiter Walks: 80*85
• Ab-Wheel: 10, 10

Right knee still a bit banged up, didn't go 100% here. 

February 15, 2017 Dodgeball

• Dodgeball: 90 minutes

February 12, 2017 Full Body

• Incline Bench Press: 185*5 205*5 225*3 235*1 245*1 255*1
• Front Squats: 225*1 255*1 275*1 285*1 295*1
• Squats: 315*1 335*1 355*1 365*1 - so full from breakfast still.
• Sternum Pullups: 10, 6, 4
• Pull-Throughs: 120*10,10,10,10
• Suitcase Carries: 100*91
• 1-arm planks: 10 seconds -ooooof
• Dead Bugs: 10, 10

Ate breakfast a tad too close to this one. Also, never tried 1-arm planks before, with the other arm held at my side....oof.  Hard to do, thought it'd be a bit easier. 

February 9, 2017 Full Body (beating storm, early session)

• BB DL: 315*1 365*1 405*1 445*1 465*1 405*3
• HPS: 95*3 115*3 135*3-60 second hold at top
• BB Incline: 185*3 205*3 225*3 235*7
• LM Rows: 180*5 225*5 250*5

Quick session here, storm coming, wanted to beat it.  Yesterday I slipped on some ice and banged up my right knee, cut it open. It's pretty bruised & swollen still.  

February 8, 2017 Sprinting

• 200m: 3
• Total: 600m

February 5, 2017 Full Body

• Front Squats: 225*2 250*1 275*1 295*1 305*1 315*1
• Squats: 315*1 335*1 345*1 355*1 365*1 375*1
• BB Flat: 225*2 245*1 265*1 275*1 245*3 225*6
• Pull-Throughs: 150*10 150*10
• Straight-Bar Pullups: 85*2,1,1 85*1,1
• Suitcase Carries: 90*170(!!!!!) Felt light. NEW PR!!
• Straight-Bar Sternum Pullups: 7
• Dead-Bugs: 10, 10

Good session, had a lot of energy, culminating with 170 steps on the suitcase carries...NO idea where that came from.  More than double what I got last time.

February 4, 2017 Sprinting

• 110m: 4

Absolutely freezing out, couldn't hit full speed or anything...not good times. 

February 2, 2017 Full Body

• BB DL: 405*1, 425*1, 445*1,465*1,485*1,465*1,445*1,425*1,405*1
• HPS: 95*4 115*3 135*3 145*1 155*X-dangit 135*2
• Standing Press: 135*3 155*3 175*2 185*1
• BB Rows (Strict): 185*3 205*3 225*3
• DB Farmers: 120*65, 65
• Ab-Wheel: 10, 10

wheeeeew, tough session!  The deadlifts were done with no rest really, just went to the fountain, came right back and loaded the plates before ripping off another one.  Was tired...still pissed I missed 155 on the snatches. Did really strict barbell rows, almost pendlays, but not to the ground.