As expected, my legs were a bit fatigued, not use to the workload from yesterday yet. THat's fine, still got a good session in. Also doing another few weeks of higher rep benching here, want to see how high I can push my 9 or 10 rep max.
- 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 315*3,1,1,1
- Front Squats: 225*1 250*1 265*1
- Bench Press: 225*10, 6, 7
- BB Rows 255*5,5,5
- Standing Calves: 300*15, 15
- Pull-Throughs: 150*10, 10
- DB Overhead Press Walks: 70*85
- Wide-Stance Anti-Rotational Chops: 50*5, 5
Yaaaay finally a warm enough day to do short-track stuff on! Went hard on these, I'm sure my legs will be tired tomorrow, but it felt great. Was only going to do 6, but the weather was so nice I just kept pushing.
Not a bad session...still need to decide what I'm doing here with things...I'm thinking going higher rep HPS & Incline benching, since I am cutting, and always wanted to try higher rep sets when doing that. Deadlifts I'll play by ear. Also, continuing to add reps to that first set of chinups...probably going to do them for 2 more weeks before rolling back to pullups. Focused on form with Paloffs again, really no need to go that heavy with them I realized.
- Deadlift: 315*1 365*1 405*1 425*1 450*1,1,1,1
- HPS: 95*3 115*3 135*2,3,3,3
- INcline Bench: 185*3 215*3 235*2,2,1,2
- Seated Calves (Slow): 90*15, 15
- Chinups: 12, 8, 6
- Suitcase Carries: 90*100
- NS FS Paloffs: 25*10, 10
It was warm out today, but by the time I got to the track, it was rapidly cooling. Couldn't really get up to full speed, hard keeping warm...still, got the work in.
Figured my legs would be a bit tired after yesterday so led off with upper body stuff here. Went pretty well. For lower body, since my legs were still toasted from yesterday I did Olympic depth squats, with a pause at the bottom. Really challenging to keep everything tight when I was at the bottom there, loved the challenge.
- Bench Press: 225*5 245*3 260*2, 2, 2, 2, 2
- Pendlay Rows: 135*3 185*3,3,3,3,3
- Olympic Pause Squats: 225*2 250*2 275*2 300*1
- Waiter Walks: 95*100
- Standing Calves: 300*15, 15
- Dead Bugs: 10, 10
Got pretty close to full speed on these, wasn't quite there, but getting closer. Finished with some broad jumps, but I was toast by that point.
- 110: 7
- Broad Jumps: 9' 3", 8' 7", 9' 3"
Decent session....feel a bit rudderless with deadlifting/hps/incline benching lately. Kind of straddling between going high rep or high weight. Need to make a decision there. Chinups continue to go splendidly, probably going to do them for another couple weeks.
- Deadlift: 315*1 365*1 405*1 445*1 465*1 475*1
- HPS: 95*3 115*3 135*3 145*1 150*1
- BB Incline: 225*3,3,3,3,3
- Seated Calves: 90*15, 15 (slooow)
- Chinups: 11, 9, 5
- Suitcase Carries: 90*100
- FS NS Paloffs: 25*10, 10
A bit cooler out than I had hoped...had to layer up. Also, was a bit dead-legged here.
Tried to see if doing 505 for fewer reps didn't sap my energy as much on the squats. It didn't seem to make a difference. Rest of session went fine; tried a row variant where I hold it at the top for a few seconds, really added a degree of difficulty to the movement.
- 1/4 Pin Squats: 365*10 455*10 505*5
- Squats: 365*1,1,1
- Front Squats: 225*1 250*1 275*1
- Bench Press: 225*3 250*3, 2, 2, 2, 2
- Top-Hold Rows: 135*5 185*5, 3
- Waiter Walks: 95*100
- Standing Calves: 300*15, 15
- Pull-Throughs: 150*10, 10
- Dead Bugs: 10, 10
Nice weather out finally, hit top speed on several of these sprints, 3-5.
Went to the Bruins game last night (first playoff game I've been to), had a blast. That necessitated moving this session to Friday. I was fine with that, but I bet by Sunday I'll be worn down from 3 straight sessions. Tried taking it a little easy here. Also, haven't done chinups in a couple years probably...I'm writing this down here on Sunday...my back still has DOMS in a spot I haven't felt worked in ages. May do a few weeks of chinups and see what happens.
- BB DL: 315*1 365*1 405*1,1,1,1,1,1
- BB Incline: 205*10 210*7, 5
- Seated Calves: 90*10, 10 slow
- Chinups: 10, 9, 6
- WSARC: 50*5, 5
So this summer I've decided that on the weeks I don't do dodgeball I'm going to do a supplemental sprinting session, most likely 200s. I don't know if I'll do this deep into the summer/autumn as I've battled burnout in past years, but while I'm ramping up into early June I'll definitely be doing these.
Fairly nice out, not enough to run in regular gear, but only needed one extra layer.
Good times, led off with the upper body stuff today to switch things up.
- Guillotine Press: 195*10 200*6 185*7
- LM Rows: 225*10, 10, 10
- 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 335*1 355*1 375*1
- Front Squats: 225*1 255*1 275*1
- Standing Calves: 300*15, 15
- DB OH Press Walks: 70*85
- FS NS Paloffs: 22.5*10, 10
A bit chilly out still, practiced hitting top speed and then tailed off, just trying to keep that gear "awake".
Rolled back over to higher rep stuff here, at least on incline benching, got 200 for 10 again. Nothing else of note.
- Deadlift: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 135*2,2,3,3 145*1, 1
- BB Incline: 200*10 205*8, 5
- Seated Calves: 90*10, 10 sloooow
- Sternum Pullups: 8,5,4
- Waiter Walks: 95*100, 100
- Ab Wheel: 10, 10
Freezing rain, got this one in quickly then got out before the track got any worse.
Still recovering from that weird reaction yesterday, got a workout in nonetheless. Nothing spectacular, but given how I was feeling I'm glad I got anything in at all. Also, Happy Easter!
- BB 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 335*2, 1, 1
- Front Squats: 225*1 250*1 275*1
- Guillotine Press: 185*10 190*8, 5
- Pull-Throughs: 150*10, 10
- Standing Calves: 300*15, 15
- LM Rows: 225*10, 10, 10
- DB Suitcase Carries: 90*100
- WSARC: 50*5, 5
Fighting off an ear infection, on zithromycin. Didn't really effect me for the sprinting, but later in the day after I had a couple beers I threw my guts up to the point I blew blood vessels in my eyes and face. This is after only two beers, so I think it's safe to say I had some sort of reaction. Not good times.
- 110: 8
- Broad Jump: 8' 11", 8' 10", 8' 10" very tired
Had a ton of energy, pulled 500, felt great. Hadn't done regular pullups in ages, got 13 on that first set, amazing how much harder sternum pullups are from that extra couple of inches at the top of the rep. Kept weight low and form locked down on paloffs.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1 500*1
- HPS: 95*3 115*3 135*1 145*1 155*1
- BB Incline: 185*3 205*3 225*1 250*1,1,1 230*3
- Slow Seated Calf Press: 90*10, 10
- Pullups: 13, 8, 5
- OH Press Walk: 70*72, 75
- FS NS Paloffs: 20*10, 10
Bit cold out, had to layer up, prevented me from doing more 400s.
Not a bad session, lots of high rep stuff.
- BB 1/4 Pin Squats: 365*10 455*10 505*10
- BB Squats: 335*3,3,3
- Front Squats: 225*1 250*1 275*1
- BB Flat: 225*3 250*1 275*1 285*1
- LM Rows: 225*8, 10, 10
- Pull-Throughs: 150*10, 10
- Seated Calves: 145*15, 15
- DB Waiter Walks: 95*100
- Hanging Leg Raises: 12, 10
