Beautiful weather so I skipped dodgeball and went to the track instead. I ate way too soon before this though, wasn't going to be in the 11s by any stretch...although the 12.14-12.16 bracket seems to be my spot right now. I think part of it, aside from earlier mentioned factors like the shitty March/April weather delaying things, is that I'm also a bit heavier this summer. I need to talk about my cutting plan that I've been on for 6 months; which I guess makes it more of a maintenance plan. But I've been able to hover in the high 190s, while being as cut as I was in my last set of progress pictures. Some of that weight is muscle on my lower body, but there's going to be some on my upper body too that doesn't contribute as much, so it makes sense that I'm slightly slower lately.
- 110m: 2
- 100m: 1, 12.14, 12.16
Finally after years of hemming and hawing, I think I'm going to start adding in 400s, albeit after my main work so my times are going to be ass-awful. But still, great finisher and way to stay leaner maybe during bulking season.
switching up schedule this week, won't be able to sprint, but I did get a full body workout in today. I'm absolutely tapped here, 5th time in 6 days going hard on something, and less than 41 hours since my previous full body session. Still, got some good work in.
- Squats: 315*1 335*1 350*1,1,1,1
- Front Squats: 225*1 245*1 265*1,1,1,1
- Front Squat Walkouts: 350*30 seconds 350*20 seconds 350*30 seconds
- BB Incline: 185*3 205*3 225*1,1,1,1,1,1,1,1,1,1
- 1.5 Sternum Pullups: 5,3,2
- DB Farmers: 120*57 120*83
- Dead Bugs: 10, 10
Posterior chain is shot, this is the 4th straight day with something that heavily recruits it...still I somehow tied my hanging power snatch record....no idea where that came from...maybe fewer deadlift sets? I usually DL a ton before getting to them
- BB DL: 405*1 445*1 465*1
- Hanging Power Snatch: 95*3 115*3 135*1 145*1 155*1 165*1 TIES PR!!
- BB Incline: 185*3 205*3 225*1,1,1,1,1,1 cluster
- LM Rows: 225*5,5,5,5 cluster
- Mixed Grip Carries: 70*87
- FS Paloffs: 50*8 50*5
blah....just plain slow today.
- 110: 2
- 100: 12.5 blah, 1
- 110: 2
- Total: 640m
Good session here, felt really strong..
- BB Flat: 225*3 245*3 265*2 275*1 285*1 295*1
- Guillotine Press: 215*1,1,1-185*1,1,1,1,1,1,1 cluster
- Squats: 315*1 340*1 365*1 375*1 385*1
- Front Squats: 225*1 250*1 275*1 300*1
- Pullups: 80*1,1,1,1,1 cluster
- Sternum Pullups: 9
Another good session, just pounded reps with cluster sets.
- BB DL: 315*1 405*1,1,1 cluster (double oh) 445*1,1,1 cluster
- HPS: 135*1,1,1,1,1,1,1,1,1,1 60 second hold on last rep, cluster
- BB Flat: 225*1 250*1,1,1,1,1,1,1,1,1,1 cluster
- BB Rows: 225*5 250*5,5,5 cluster
- Unilateral Standing Press: 65*8
- Suitcase Carries: 90*103
- FS Standing Paloffs: 50*7 50*4
Just trying to put in some max-effort days here and see if I can get back below 12..
- 110m: 2
- 100: 4
- Total: 620
Good session, wanted to mix it up and lead off with some inclining, and do olympic squats as well. Did Olympic front squats...surprised how heavy I was able to go on them...man did they kill my abs. Also, tried hex jump squats, thinking of rotating them in, since regular jump squats with the bar on your shoulders is just a bad idea safety wise.
- Incline Benching: 185*3 205*3 225*3 245*1,1,1
- 1.5 Pullups: 6,3,3,2
- Olympic Squats 225*1 255*1 275*1 305*1 275*1
- Olympic Front Squats: 225*1 245*1 255*1
- Hex Jump Squats: 45*5 95*5,5
- Mix-Grip carries: 70*80 toast.
- WSARC: 50*5,4
Soooo close. Stumbled on the 100...I was going faster than I have all year, finally felt that speed again, but I wasn't used to it and got sloppy around 70m and had a slight stumble. Probably cost me .3 - .4. I think I'm presssing a bit as well. I've written in past years that the winds change in mid August, or sometimes sooner; they go from relatively calm to these swirling sheer-winds across the track. Once that happens it is really hard to get a PR of any kind. This year's season was so delayed by thew awful March/April and even early May weather that I feel like I'm behind where I should be, which makes sense. But the problem is, there's that hard wall looming, when the winds change.
This could be my first year sprinting where I don't set a PR for myself in the 100. Add to that the thought in the back of my head about if I'm just getting slower with age....If that starts to happen I'll reformulate routine/diet/etc. to try and stave off slowness and keep adding speed. Still, I don't know if this is age related...I would have had a PR today, and when I count the # of workouts I've had, my track & gym workouts should be roughly even on the year, but I've done 10 fewer track sessions than gym ones. I'm essentially 4-5 weeks behind.
- 110m: 2
- 100m: 12.07, 1, 1, 1, 1
Note from my 505 attempt: Never use form that bad again. I'm lucky my spine didn't explode in a conflagration that consumed 3 city blocks. Outside of that though...pulled 465 hook grip! Can't say I've ever done that before. Also, mixed grip carries...holy crap....so one side is done as a waiter walk, and the other side you carry it like a suitcase carry. It's supposed to be one level lower than a double overhead carry. I don't know why...because it's about 5x as hard. Definitely doing these more often.
- BB DL: 315*1 365*1 405*1 445*1 465*1 (all hook grip from 365-465) 485*1 505*1
- HPS: 95*5 115*3 135*2 145*1 150*1 60 second hold at top
- BB Flat: 225*1 245*1 255*1, 1, 1, 1, 1 cluster
- Pendlay Rows: 135*5 175*5, 3, 3
- Mixed-Grip Carries: 70*65 (65 with one waitering, the other suitcasing, and then switching).
- FS Paloffs: 50*6, 6
Still trying to get back to top speed...hopefully I'm not just getting slower with age. I feel like I should be faster, but everything is .2-.4 seconds slower than it feels like it should be.
Took off yesterday from sprinting, felt fatigued. Had a ton of
fun with this workout, had a great spotter so I did a drop set on
incline benching, which I never do, but was a fun way to add some volume
in. Cluster on front squats felt great too, really hammers my core
when I do them, probably my favorite core exercise actually.
- Front Squats:225*1 250*1,1,1,1,1,1,1,1,1,1 cluster
- Squats: 315*1 335*1 355*1 375*1
- BB Incline: 185*3 205*3 225*1 245*1 265*1-245*1-205*5 drop set 245*2-195*5-145*6-95*9 drop set
- Pull-Throughs: 120*10, 10
- Sternum Pullups: 8, 5, 3 TOAST.
- DB Farmers: 120*84, 84
- WSARC: 40*10 50*4
Good times here, thoroughly enjoying guillotine pressing.
- BB DL: 315*1 405*1 445*1 465*1 485*1
- HPS: 95*5 125*5 135*3 145*1 -60 second hold at top of last rep on last two sets.
- Guillotine Press: 135*5 185*5 205*3 215*2 225*2 185*5
- DB Reverse Hypers: 120*5, 5
- LM Rows: 180*5 225*5 250*5 -all 3 part of a cluster
- Waiter Walks: 75*85
- FS Paloffs: 45*10 50*5
