November 4, 2017 Sprinting

bundled up so couldn't hit top speed...still, I'm disappointed with that time, felt like I was going at a good clip, thought I'd be in the 25s.  

• 110: 2
• 200: 26.29
• 110: 2

November 2, 2017 Full Body

Good session, up to speed on sumo deadlifting apparently. still working in the calf stuff as well....Also...waiter walk at the end was just beastly. 

• Sumo Deadlift: 315*1 365*1 405*1 (all double overhand) 445*1 475*1 490*1
• HPS: 105*3 145*1 160*X 135*5
• Seated Calves: 115*15,15,13
• BB Incline: 205*7,5,5,3 185*6
• Standing Calves: 260*15, 15
• 1.5 Pullups: 6,4, 2 toast.
• Waiter Walks: 80*160(!!!)
• Ab-Wheel: 10, 10

November 1, 2017 Sprinting

Very happy with the time on the 400, in most of my winter gear for that one. 

• 110: 2
• 400: 68.24
• 110: 1

October 29, 2017 Full Body

• Squats: 315*1 335*1 355*1 375*1
• Seated Calves: 90*15, 15
• Squats: 355*1 Front Squats: 225*1 250*1 275*1,1
• Good Mornings: 225*3, 3 legs toasted
• BB Flat: 225*5,5,5,5,5
• Standing Calves: 240*15, 15
• Pull-Throughs: 150*10, 10
• Sternum Pullups: 8, 6, 5 shot.
• DB Farmers: 120*70, 53
• Dead Bugs: 10, 10

October 28, 2017 Sprinting

• 110: 7

October 26, 2017 Full Body

 Felt really good here...though about 500 on Sumos but didn't go through with it...narrowly missed a PR on hanging power snatches, the 2nd time I just couldn't lock out and dropped.  

• Sumo DL: 315*1 365*1 405*1 435*1 (all double overhand) 455*1 475*1
• HPS: 95*5 135*3 155*1 165*X 165*X
• BB Incline: 185*10, 6, 4 short rest 
• Standing Calves: 220*15, 15
• Pendlay Rows: 135*10,10, 10 (cluster)
• FS NS Paloffs: 30*10, 10 

October 25, 2017 Dodgeball

good times...good times..

• Dodgeball: 1 hour

October 24, 2017 Sprinting

I'm actually not mad about the 400 time, that's in tights & a couple upper body layers, which really makes it harder to get a full stride, and at the end makes it harder to dissipate heat. 

• 110: 2
• 400: 1:15
• 110: 1

October 22, 2017 Full Body

A bit sapped after yesterday, no leg drive on benching.  One thing, for this bulk, I'm adding in some calf work, and also I'm going to try doing a higher rep type scheme.  I know that may seem counter-intuitive if I'm trying to bulk, but my attitude is that if I'm taking in all this fuel, I should use it to build some muscle. 

• Squats: 315*1 340*1 365*1 375*1
• Good Mornings: 225*3,3
• Front Squats: 225*1 250*1 270*1 290*1
• Bench Press: 225*3, 2 250*1,1,1 (all as a cluster)
• Pull-Throughs: 150*10, 10 
• Seated Calves: 90*10, 13 standing calves: 200*15 (cluster on last seated & standing)
• 1.5 Pullups: 6,3,3,3
• Mixed-Grip Carries: 85*75
• WSARC: 50*6, 5

October 21, 2017 Sprinting

This is actually the most "volume" at least in meters, that I've done in a while...was exhausted after, unsurprisingly.

• 110: 5
• 400: 1
• 100: 1
• Total: 1040m 

October 19, 2017 Full Body

Felt pretty flat here, didn't push anything really, this was more of a "make sure you don't accumulate rust' type session. Plus, my once per year bicep set. 

• Deadlift: 315*1 (double overhand) 405*1 425*1 445*1 465*1
• HPS: 95*5 115*3 135*1 145*1,1,1
• Incline Bench: 185*10,7,4 no rest
• DB Rows: 120*5,5,5 (cluster)
• DB Hammer Curls: 50*5
• Waiter Walk: 75*130
• Dead Bugs: 10, 10 

October 17, 2017 Sprinting

• 110: 3
• 400: 1
• 110: 1

October 15, 2017 Full Body

• Squats: 315*2, 2, 2, 2, 2, 2
• Front Squats: 225*2, 2, 2
• BB Incline: 185*3 205*3 225*1,1,1,1,1,1,1,1 (cluster 8)
• Pull-Throughs: 150*10, 10 
• Sternum Pullups: 12, 9, 7
• DB Farmers: 120*72, 61
• NS FS Paloffs: 30*8, 10

October 14, 2017 Sprinting

• 110: 4
• 400: 1
• 110: 1

October 11, 2017 Dodgeball

• Dodgeball: 65 minutes

October 10, 2017 Sprinting

Wasn't feeling too fast here, but not bad either.  Not bad for some late season runs. 

• 110: 2
• 100: 12.00, 12.14
• 200: 1

October 8, 2017 Full Body

Mucking about, started off with benching here since the racks were both taken...got a good cluster in; amazing how much easier it is when actually waiting 10 seconds between sets instead of 3 or 4 like I was before.

• BB Flat: 225*3 250*1,1,1,1,1,1,1,1,1,1 (cluster 10)
• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 225*1 250*1,1,1,1,1 (cluster 5)
• Pullups: 80*1,1,1,1,1,1 (cluster 6)
• Pull-Throughs: 150*10,10
• Mixed-Grip Carries: 85*75
• WSARC: 50*65

October 7, 2017 Sprinting

Got some jumping in here, although I was pretty much toast at this point..still, fun to get it back in. 

• 110:2
• 100: 2
• 400: 1
• 100: 1
• Total: 920m
• Broad Jump: 9' 1", 9' 3", 9' 5"

October 5, 2017 Full Body

Nice session, quick one...beasted out the suitcase carries since I wasn't worn out. 

• Deadlift: 315*1 405*1 445*1 455*1 475*1 445*1
• BB Seated Press: 135*3,3,3,3,3 cluster
• Chest-Supported Rows: 135*5,5,5
• Suitcase Carries: 90*130!
• FS Paloffs: 50*10