WHOAH....ok, so running in extra layers makes it hard to cool off while I'm mid-sprint, and also just impedes movement and makes it harder. Today was 75, so I needed no extra layers, just shorts, didn't even need a shirt. Also had 4 cups of tea over the course of work today. I think being unimpeded by extra layers and that caffeine combined to give me a ton of energy. For reference, I've never done more than 2 400s in one session before. I did 4 here. The plan was for 2.
I wanted to focus on relaxing my traps/shoulders/neck during the sprints, since tensing up is a common mistake. I found that it made breathing and just the experience much more bearable, especially the ends of the sprints. The first one I was going about 85%, the next 3 about 80%. So it's not like I was going slow. What I found was that on the final 100 straightaway I was able to actually push speed instead of just "stringing out" momentum and hoping to not slow down too much at the end.
I'm still kind of feeling good now a couple hours after finishing. Most 400s I've ever done, and most total meters in a session as well. Good way to kick the cutting cycle up a notch.
- 110: 2
- 400: 4!!!!
- Total: 1820m
Went to Great Meadows NWR, it was so muddy/icy...I love it; I take some kind of enjoyment out of hiking or walking through conditions like that. Got to test out some waterproof hiking sneakers I got, they performed well.
Was up late last night, kind of threw me off a bit here, still got some good work in. I'm recording this on a Tuesday and my lats are still sore from the LM rows. Finally upped the weight on the seated calf press, no clue why I wasn't going up incrementally all along.
- BB 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 365*1,1,1 mini-cluster
- Front Squats: 250*1,1,1,1,1 (5) cluster
- Guillotine Press: 205*8, 195*9 185*6-gassed
- LM Rows: 225*9, 9, 9
- Pull-Throughs: 150*10, 10
- Seated Calves: 145*15, 15
- DB Suitcase Carries: 100*100
- Dead Bugs: 10, 10
Wasn't too bad out, but I felt a bit sluggish here.
Continuing to add reps at 225 on incline, but I think next week I'm going to max out, give myself a break from higher rep stuff here, feels like I'm fatiguing on it a bit, at least on incline pressing. Also....that cluster on deadlifting made me feel like an animal, was really enjoyable. Tried putting pullups here, again, just gassed by the time I got to them. Thinking of moving them earlier in the rotation.
- Incline Bench: 225*8 205*8 205*6
- BB DL: 315*1 365*1 (double overhand) 405*1,1,1,1,1,1,1,1,1,1 (10) cluster
- HPS: 95*3 115*2 135*1 150*1 160*1/2 150*1
- Sternum Pullups: 7, 4, 3 dun
Chilly out....was sucking wind after that 400, had so many layers on I couldn't cool off as I ran.
- 110:2
- 400: 1
- 110: 1
- Total: 730m
Good times, continuing to progress on guillotine pressing...although I was toast by the time I got to sternum pullups. May put those on my deadlift day instead, and do rowing on squat day.
- 1/4 pin Squats: 365*10 455*10 505*10
- BB Squats: 365*1 385*1 385*1
- Front Squats: 250*2 250*1,1,1,1
- Guillotine Press: 200*10 195*8 185*8
- Pull-Throughs: 150*10, 10
- Seated Calves: 135*15, 15
- Sternum Pullups: 7, 5, 3 dun.
- OH Press Carries: 75*55, 55
- Dead Bugs: 10, 10
Good session, was pretty nice weather..unfortunately there were a ton of geese on the track, and one side was covered in goose shit.
Did a bit better with 225 here, still not as much as I wanted...I feel like my upper body is kind of getting fatigued with the high rep stuff on incline benching. Maybe I should take a week to just max out weight on inclining, like I did with flat benching a couple weeks ago, that seemed to help. Paloffs were super easy for some reason...no idea why, just wanted to make note of it.
Probably wrapping up the bulk this week as well.
- BB Incline: 225*7 205*8 205*5
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 135*3 145*2 145*2
- BB Rows: 225*5 275*3,3,3,3
- Mixed Grip Carries: 85*70
- Standing Calves: 300*15, 15
- FS NS Paloffs: 35*10, 10
Wasn't too bad out, got some good volume in...
Was trying to get this done quickly, super bowl is on later and I have a busy day before then.
- 1/4 Pin Squats: 405*10 505*6
- Squats: 365*1 365*1 385*1
- Front Squats: 225*1 245*1 265*1 285*1
- BB Guillotine Press: 195*10 200*7 175*8
- Pull-Througs: 150*10, 10
- Seated Calves: 135*15, 15
- 1.5 Pullups: 5, 3, 2 dun.
- Suitcase Carries: 100*100
- Dead Bugs: 10, 10
I think I broke the record for coldest sprint session, again. Wind chill was around 7.
- 110: 4...yeah F that, can't feel toes.
For some reason, I was starving by the time I got to the gym. No idea why. Tried inclining 225, figured I'd get 8 or 9...got 5. Realized I was using the thinnest bar in the gym. The thing was torquing and felt like it was going to snap from the two 45s on each side. Going to use a real bar next week and hopefully bang out the reps I wanted.
- Deadlift: 315*1 365*1 405*1 445*1 455*1 425*1
- HPS: 135*3 145*1 155*1, X
- Incline Bench: 225*5 225*5 205*6
- BB Rows: 225*5 265*3,3,3
- Waiter Walks: 90*95
- Standing Calves: 300*15, 15
- FS WSARC: 50*7
Keeping up with the 400s, even if I'm slow from all the extra layers..
