- Treadmill: 2 miles / 20 minutes
March 31, 2020
March 27, 2020 Incline Walk
Put together the rack today, back to full workouts tomorrow so pumped....aand apparently that company didn't re-enter the shipping for my 45s, they sent an entire 2nd order for free. Now I have 14 45 lbs. plates. No idea what to even do with them.
- Incline Walk: 4% / 2 miles / 40 minutes
March 26, 2020 Incline Walk
45s arrived today! I called and complained a few days ago. I get that places are backed up, but they said the things were in stock and shipped over a week prior, then I checked the tracking and it said the package had never even gotten to FedEx. The company put express delivery on and the plates arrived today! Now I just need a rack....
- Incline Walk: 4% / 1.5 miles / 30 minutes
March 25, 2020 PM Full Body
Well, the 25s came, so I got that going for me. Again, no rack. So things like benching I'm cleaning the weight up and then doing the movement, then sort of throwing/rolling it off me. Also, 1-leg RDLs are dumb.
- HPC: 135*2, 2, 2
- Unilateral RDL: 135*5, 5, 5
- Snatch-Grip RDL: 195*10, 10, 10, 10
- Pendlay Rows: 145*5, 5, 5, 5, 5
- Guillotine Press Paused Reps: 145*10, 10, 7, 6, 6 surprisingly gassed.
- HPS: 95*3 105*3, 3, 3, 3
- BB Curls: 105*4, 4
- Seated Press: 105*8, 9
- Dead Bugs: 10, 10
March 24, 2020 Sprinting
Used this session to focus on starts and trying to be as explosive as possible. I think I may do this for the supplementary sprinting session for the foreseeable future. I want to work on my starts the next couple months.
- 60*6
March 23, 2020 PM Treadmill
Bumped up the speed slightly, 6.0 mph for now.
- Treadmill: 2 miles / 20 minutes
March 22, 2020 Full Body
So the bar arrived, two 45 lbs. bumpers and some 5 lbs plates....improvising here. Really need the rest of the 45s and the rack. 45s were supposed to already have shipped, but looks like they never arrived at FedEx.
- Olympic OH Squats: 55*10, 55*10, 55*10, 55*10, 55*10
- Good Morings: 145*5, 5, 5
- Front Olympic Squats cluster: 145*3, 3, 3, 3, 3, 3
- HPC: 145*6, 6, 6, 6
- BB Incline paused reps: 145*10, 8, 7, 8, 7
- BB Seated Press giant sets: 55*15-7, 55*15-4
- BB Curls (slow): 55*10
- BB Reverse Curls (Slow): 55*10
- Ab-Wheel: 10, 10
March 19, 2020 PM Pushups
While I wait for my power rack and weights to arrive I needed to do something to keep my chest awake. This made me oddly sore...I guess I'm not used to the volume.
- Pushups On The Minute: 20, 13, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
- Dead Bugs: 10
- Ab-Roller: 10
March 22, 2020
March 18, 2020 PM Treadmill
Legs are pretty tired here, shortened up the session.
- Treadmill: 11 minutes / 1 mile
March 17, 2020 PM Sprinting
Ok, so I was looking at my gym's website....and it's closed for Coronavirus. The rest of the area is pretty much shut down so that's not surprising. I've wanted to have a home gym for a while, and even had stuff picked out; I should have foreseen this and ordered last week. Ugh. In the meantime I ordered stuff as soon as I saw that notice; a rack, weights, bar, etc. Who knows how long it takes to get here, I'm going to have to try and figure something out bodyweight....basically just try and continue to induce hypertrophy. Muscle is harder to keep than strength; strength comes back quick too. Your body doesn't really "want" to keep muscle so if you're not working it you lose it pretty fast. Strength is a function of your CNS, and comes back much faster. Hopefully the stuff I picked out gets here in two weeks or less. Rogue has an arrival date of later this week for the bar and some of the weights, I hope that comes to fruition.
In the meantime, I used this session to work on my starts at the track, I want to work on that a lot here in the next several weeks leading up to full sprint season. Plus it's a great way to pack in volume, if I had in an extra session per week like this it won't fatigue my muscles as much on account of the shorter distance. I'll probably need to sleep a bit more though from CNS fatigue.
In the meantime, I used this session to work on my starts at the track, I want to work on that a lot here in the next several weeks leading up to full sprint season. Plus it's a great way to pack in volume, if I had in an extra session per week like this it won't fatigue my muscles as much on account of the shorter distance. I'll probably need to sleep a bit more though from CNS fatigue.
- 50*5 max effort
March 14, 2020 Full Body
Good session here, tried closer grip on benching, felt weird. I don't do it that often though, maybe I should mix that in.
- Squats: 315*1 335*1 355*1 375*1 395*1
- Front Squats: 225*1 250*1 275*1
- BB Snatch-Grip RDL: 285*5 315*5 345*5
- BB Flat (Closer Grip): 225*3, 3, 3, 3
- Pull-Throughs: 150*10, 10
- Pullups: 45*4, 3, 3
- Plate Farmers: 180
- Hex-Farmers: 365*100, 100
- Plate-Farmers: 180
- FS NS Paloffs: 35*10, 10
- DB Unilateral Standing Press: 50*10
March 17, 2020
March 12, 2020 PM Full Body
Decent session here, definitely like the lifting shoes for olympic lifting...kept volume a tad lower here since I'm still getting used to extra morning workout
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 125*3 135*3, 3
- DB Incline: 100*10, 7
- Cable Rowss: 200*3, 3
- Waiter Walk: 75*100
- FSWSARC: 35*10, 10
- Cable straight-bar curls: 90*10
March 15, 2020
March 8, 2020 Sprinting
Nice weather again, building back up, hope to be doing 6 110s within a couple weeks.
- 110*6
March 7, 2020 Full Body
Was a bit full for this workout, definitely a tad uncomfortable. Got 300 on benching which I'm happy about. Also added in OH squats (although I forgot to do them the week after...dummy)
- Wide-Stance Squats: 315*1 345*1 365*1
- Squats: 385*1
- Front Squats: 225*1 245*1 265*1 285*1
- Snatch-Grip RDL: 385*5 315*5 345*5
- OH Squats: 45*7
- BB FLat: 225*3 245*2 265*1 275*1 300*1
- Pull-Throughs: 150*10, 10
- Pullups: 45*4, 3, 3
- Plate Farmers: 180
- Hex Farmers:365*100, 100
- Plate Farmers: 180
- Dead Bugs: 10, 10
- DB Seated Curls: 30*10
March 3, 2020 Full Body
Had to squeeze this session in so did some lower weight quick reps..
- BB DL: 315*2 365*1 405*1, 1, 1, 1, 1, 1
- HPS: 115*3 125*2 135*1
- DB Incline: 100*9, 6, 5
- BB Rows: 235*10, 8
- DB Mixed-Grip Carries: 60*100
- NS Paloffs: 50*10, 10
- DB Seated Press: 45*10
March 2, 2020 Incline Walk
Went for an incline walk here, legs were pretty beat up after the past couple days.
- Incline Walk: 6% / 20 minutes / 1 mile
March 1, 2020 Sprinting
Absolutely freezing out...like 13 degrees....might be coldest I've run in.
- 110*4
February 29, 2020 Leap Day Full Body
Did more higher volume work here for a change, definitely was sorer after, my body isn't used to it, which is why I'm glad I did it. Also, really glad I'm doing hex farmers consistently again. They're easier to set up if I farmer walk over a bunch of plates at once, and my shoulders/traps/upper back are significantly bigger than they were before.
- Squats: 315*3, 3, 3
- Front Squats: 225*3, 3
- Snatch-Grip RDL: 285*5 315*5 345*5
- Pull-Throughs: 150*10, 10
- BB Flat: 225*3, 3, 3, 3, 3, 3
- Pullups: 45*4, 3, 3
- Plate Farmers: 180
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- FS WSARC: 35*10, 10
- DB Standing Curls: 45*6-toast
February 5, 2020 Full BOdy
Somewhat quicker session here, definitely like doing the snatches with these lifting shoes.
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 115*3, 3, 3, 3, 3,
- DB Incline: 100*8, 5, 5
- BB Rows: 225*10, 10
- OH Press Walk: 65*100
- DB Unilateral OH Presss: 55*6 (tired shoulders)
- Dead Bugs: 10, 10
February 23, 2020 Treadmill
Definitely dead-legged after weekend workouts. Made things slightly harder.
- 24 minutes / 2 miles
February 22, 2020 Full Body
Good session, nothing out of the ordinary. I'm not certain that the lifting shoes help with squatting, may just keep doing them barefoot. They definitely help on pull-throughs, paloffs, anti-rotational chops, snatches, and I'd imagine cleans as well.
- Squats: 315*1 340*1 365*1 385*1
- Front Squats: 225*1 250*1 275*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- BB Flat: 225*3 245*2 255*1 265*1 275*1
- Pull-Throughs: 150*10, 10
- Pullups: 45*4, 2, 3
- Plate Suitcase Carry: 90
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- NS FS Paloffs: 35*10, 10
- DB Standing Alternating Hammer Curls: 45*8
February 21, 2020 Treadmill
Probably going to focus on 2 mile jaunts for now, pick up the speed as I go.
- Treadmill: 24 minutes / 2 miles
February 18, 2020 Treadmill
So I'm doing some minor steady-state cardio, if for no other reason to help my aerobic capacity at the end of 200s. Plus I don't think a couple times per week is going to rob me of muscle, especially just doing a couple miles each time. It also will help accelerate the early part of this cut; later on I may do 3 sprint days and 2 full body days, as opposed to 2 sprint, 2 full body, 2 steady state cardio. We'll see how it goes. This first time back was brutal, I hope I adapt quickly. I was already dead-legged from the workout yesterday, and my aerobic capacity is trash right now.
- Treadmill: 12:30 / 1 mile
February 17, 2020 Full Body
I bought lifting shoes! I'm not sure if they'll make a difference or not, I may stay in socks for some lifts. I will say that things where I need traction (ab exercises like Paloffs, pull-throughs) they are WAY better than cross-trainers. It's easier to stay put and not feel my feet slipping. This session went fine, no complaints. I THINK they are helping me with power-snatches, it feels easier to push through the floor.
- BB Deadlifts: 315*1 365*1 405*1 435*1 455*1
- HPS: 115*3, 3 135*3 145*1
- DB Incline: 100*10, 6
- BB Rows: 225*10, 10
- Plate Farmers: 180
- Hex-Farmers: 365*100
- Plate Farmers: 180
- FS WSARC: 35*10, 10
- DB Unilateral OH Press: 55*10
February 16, 2020 Sprinting
Good time here, weather wasn't too shabby. Feel good after the break, refreshed, lat is back to normal too.
- 110*5
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