March 30, 2017 Full Body

Alright, going to deload a bit for this one...also try some hanging power cleans, because why not.  Actually kind of a fun session.  

• Deadlifting: 315*1 365*1 405*1 (365&405 hook grip) 445*1 470*1,1
• Hanging Power Cleans: 135*2 185*2, 2 
• Hanging Power Snatches: 135*3 145*2 150*2
• Bench Press: 225*3 255*2 275*1 285*1 300*1
• Pullups: 80*1 80*1,1,1,1 cluster
• Reverse Hypers: 120*5, 5
• Waiter Walks: 85*95
• 1-arm Planks: 10 seconds, 10 seconds

March 28, 2017 Treadmill

Stop me if I've said this before: I wanted to go sprinting today but the track was swamped.  I'm glad I've been treadmilling instead; my cut is a bit behind schedule, or more accurately, I'm behind schedule on the sprinting season since March was almost a total washout.  At least this way I'll hopefully retain cardio capacity. 

• Treadmill: 3.00 / 30 minutes

March 27, 2017 Treadmill

• Treadmill: 1.81 / 15 mins

March 26, 2017 Full Body

 Not a bad session, Going to start bumping weight up on incline benching soon.

 

• Olympic Front Squats: 225*1 250*1 275*1
• Front Squats: 300*1
• Squats: 315*1 340*1,1,1 365*1 no pop
• Incline Bench Press: 185*3 205*3 225*3 240*1,1,1,1 225*1,1
• LM Rows: 180*10 225*8 270*5
• Pull-Throughs: 150*10, 150*10
• 1.5 Pullups: 5, 3
• DB Farmers: 120*83 120*60
• Dead Bugs: 10, 10

March 25, 2017 Sprinting

awful weather out, again.  Sleeting/raining/freezing.  The last few years I probably have had to sprint in shitty weather like 10 times maybe.  The past month it's been 5 or 6 times, and I've had to out-right cancel a couple sessions from ice on the track.  Regression to the mean I suppose.

• 110m: 4
• Total: 440m

March 23, 2017 Full Body

Great deadlifting continues, got 500 again, 4th time in 5 weeks.  Probably going to take a deload after this though, starting to feel a bit ragged.  Great session though otherwise, really on a tear lately, love these times. 

• Deadlifting: 315*1 365*1 405*1 445*1 475*1 500*1
• Glute-Bridges: 405810 455*8
• BB Flat: 225*3 250*3,3,3,3,3-cluster
• DB Reverse Hypers: 120*5 120*5
• Sternum Pullups: 9, 5, 3
• Waiter Walks: 85*92
• 1-arm planks: 10 seconds, 10 seconds

March 22, 2017 Treadmill

More cardio. 

• Treadmill: 20:00 / 2.00

March 21, 2017 Sprinting

Snow still not completely off track from the recent storm, curves were both snowed over so I couldn't do 200s. Lame. 

• 110m: 5
• Total: 550m

March 20, 2017 Treadmill

Since the month has been largely a wash-out for sprinting, trying to do some form of cardio here, threw in an extra treadmill day. 

• Treadmill: 13:46 / 1.53 miles

March 19, 2017 Full Body

Decent session, felt a bit tight so couldn't really push that high on the squats.   Tried split-jerks for the first time ever...didn't get anywhere near a significant weight since I want to try and figure out how to do them properly...they're quite demanding.  Threw in some hex-bar farmers walks at the end...I really like them, but it's such a pain to set up the area where I do them that I usually spend the time doing some other carry variant.

• Squats: 315*1 340*1 365*1 380*1
• Front Squats: 225*2 250*1 275*1 300*1
• Incline Bench Press: 185*5 205*5 225*2 240*1,1,1
• Pull-Throughs: 150*10 150*10
• Sternum Pullups: 10, 6, 5
• Split-Jerks: 135*2,2,2
• Hex Farmers: 405*93 405*80
• Dead Bugs: 10, 10