Decent weather again...I could get used to this...
- 200m: 3
- Total: 600m
May 27, 2017
April 30, 2017 Full Body
So I wasn't sure how tired I'd be after yesterday's sprint session...but I think it went pretty well...threw some clusters in and overall the workout only took 53 minutes. I think the lower volume before the carries let me get that 130 steps with 90 on the suitcase carries...core was locked for the whole thing too, it wasn't some horse-crap thing where I was getting pulled over to the side by the weight.
- Squats: 315*3,3,3,3,3
- Front Squats: 225*1 245*1 265*1 285*1
- BB Incline: 185*5 205*5 225*1,1,1,1,1-cluster
- BB Rows: 225*5 250*5 275*4
- Pull-Throughs: 150*10, 10
- DB Standing Press: 70*3 dun.
- DB Suitcase Carries: 90*130!!!!!!
- Dead Bugs: 10, 10
April 29, 2017 Sprinting
Gorgeous weather outside...finally....went max effort on every sprint. Even the warm-ups...needed to take advantage of the nice weather. Probably going to be tired tomorrow...
- 110m: 7
- Total: 770m
April 27, 2017 Full Body
I love this recent power-surge with the deadlifts...I'm not sure if it's the cutting diet I'm using now, or what. I typically deadlift more when I'm cutting for some reason, I've heard Dave Tate state the same, not sure why that is. But I'm also doing selective over-feeds on the two workout days in my routine, not sure if that has anything to do with it.
- Deadlift: 315*1 365*1 405*1 430*1 45581 475*1 500*1
- HPS: 95*5 125*5 145*1,1 - 60 second overhead hold on last one
- Bench Press: 225*3 245*3 265*1 285*1
- Chest-Supported Rows: 90*10 115*6, 6
- DB Farmers: 120*85, 60
- FS NS Paloffs: 35*10,10 cluster
May 22, 2017
April 26, 2017 Dodgeball
Good times! Been meaning to get back out for this, just been busy lately.
- Dodgeball: 60 minutes
April 25, 2017 Treadmill
I've now surpassed, and most likely doubled my previous total for sprinting sessions that were washed out, for all other year's combined. I don't mind running in the rain, but downpours with track flooding make it a no-go from a danger perspective.
- Treadmill: 20 minutes / 2 miles
April 23, 2017 Full Body
Good session...I'm contractually obligated to say "Man, I wish hex farmers were easier to set up, I'd do them every workout!"
- Squats: 315*3 335*2 355*1 375*1
- Front Squats: 225*2 245*1 265*1 285*1
- Incline Bench: 185*5 205*5 225*2 245*1 255*1 205*3
- Pull-Throughs: 150*10 150*10
- Pullups: 80*1,1,1,1,1,1-cluster
- DB Unilateral Standing Press: 60*8
- Hex-bar Farmer's Walks: 405*65 405*40 legs were jelly even before these.
- NS FS Paloffs: 35*10, 10
April 20, 2017 Full Body
Ate waaaaay too soon before this one, definitely held me back.
- BB DL: 405*1 425*1 445*1 455*1 465*1
- HPS: 95*5 115*5 135*5 145*2 145*3
- BB Flat: 225*3 245*2 250*1,1,1 still too full
- LM Rows: 180*14 225*9 250*4,4,180*7-cluster
- Reverse Hypers: 120*5 120*5
- Waiter Walks: 90*72
- FS NS Paloffs: 30*10, 30*10
May 6, 2017
April 18, 2017 Sprinting
Wow...4 straight sessions! Not fantastic weather for a couple of the previous ones, but it wasn't too bad out for this one at least.
- 200m: 3
- Total: 600m
April 16, 2017 Full Body Easter Workout
I wasn't expecting a chance to workout today, didn't think the gym would be open, but it was. So after church I headed on over..did some DB work for inclining, really wore me out.
- Front Squats: 225*1 250*1 275*1 300*1
- Squats: 315*1 340*1 365*1 340*1-tight back
- DB Incline: 90*5 100*5 105*5 85*10
- Pull-Throughs: 150*10 150*10
- Sternum Pullups: 11, 7, 4 toast.
- DB Farmers: 120*70 120*60
- WSARC: 30*10, 10
April 13, 2017 Full Body, quick session
Quick session before church, did a bunch of clusters to get some sets in.
- Hex Deadlifts: 405*1 455*1,1,1,1,1 (cluster
- HPS: 95*5 115*3 145*1, 1
- BB Incline: 155*3 205*3 225*3,1,1,1,1 cluster
- BB Rows: 225*5 250*3, 3, 3, 3, 3 cluster
- Waiter Walks: 85*90
- Ab-Wheel: 10, 10
April 12, 2017 Dodgeball
I like doing this for about 50-60 minutes instead of the 80-90 I used to...I get a good run in, plus I can get to sleep at a decent hour because I'm not as jacked up afterward.
- Dodgeball: 50 minutes
April 11, 2017 Sprinting
Wow two straight sessions with tolerable weather...I'm shocked. Did a lot more volume than I usually would here, but with the weather being awful lately I have to pack as much in when I get the chance.
- 200m: 4
- 110m: 1
- Total: 910m
April 9, 2017 Full Body
Figured I would be tired after first full-bore sprinting session in the past few weeks...I was. Good session though, quick, 67 minutes.
- Front Squats: 225*1 245*1 265*1 285*1 305*1
- Squats: 315*1 335*1 350*1,1,1
- BB Incline: 185*6 205*4 225*2,1,1,1,1
- Pull Throughs: 150*10 150*10
- Sternum Pullups: 11,6, 5
- Dead Bugs: 10, 10
May 4, 2017
April 8, 2017 Sprinting
Finally some good weather, probably going to be fatigued tomorrow. Threw some broad jumps in too.
- 110m: 7
- Broad Jumps: 9' 4", 9' 10", 9' 6.5", 9' 9", 9' 6"
April 6, 2017 Full Body
No 500 attempt here, pretty tired actually, lowish energy. Did some clusters on snatches..threw in decline bench for ha-ha's.
- BB DL: 315*1 365*1 405*1 445*1 465*1 475*1
- HPS: 135*3, 3, 3, 3, 3 - cluster
- BB Rows: 225*5 245*5 255*5 265*5 275*3
- BB Decline: 225*5 245*3
- BB Seated Press: 135*5, 5
- DB Farmers: 120*61, 45
- Ab-Wheel: 10, 10
April 4, 2017 Treadmill
aaaaaaaaaaaaaand It's raining/icing out again. At least my aerobic capacity is way up...or something.
- Treadmill: 4.00 / 40 minutes
April 2, 2017 Full Body
Good sessions, racks were all taken, which rarely happens, so I started with incline benching while they cleared out. Nothing unusual with this session really.
- Incline Bench: 185*5 205*5 225*2 245*1 255*1 225*1, 1, 1, 1 cluster
- Front Squats: 225*1 245*1 265*1 285*1 305*1
- Squats: 315*1 335*1 355*1 375*1 315*1,1
- LM Rows: 180*10 225*8 270*5
- Seated Press: 135*3,3,3,3,3 cluster
- Suitcase Carries: 90*81
- NS FS Paloffs: 30*10 32.5*10
April 1, 2017 Treadmill
continuing the theme of miserable weather any time I want to sprint, it's snowing & icing out right now. Used the treadmill instead.
- Treadmill: 1.84 / 15 minutes
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