- 110*5
May 22, 2020
May 16, 2020 Full Body
Joints & ligaments & muscles are all pretty tired here....tons of birdwatching during the week. I may eat a pizza tonight to recharge the batteries. This session wasn't too bad. Front squat # is going up since I unpaired it from regular squats. Weighted pullups going good too, and glute-bridges moving up. However, my incline bench was awful here. I almost got pinned. I should be able to rep out with that weight. I think holding my camera lens for hours at a time while bird watching is actually tiring out my triceps. I'm not even joking.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- Front Squats: 225*1 250*1 285*1
- BB Incline: 185*5 205*5 225*2, 1, 1 wtf
- HPS: 115*3 125*3 130*3
- GLute Bridges: 315*10 (Raise this) 365*10 385*10
- Pullups: 55*5,4,4,3
- Snatch-Grip OH Carries: 95*100, 100
- Rollouts: 10, 10
- Hanging Leg Raises: 10, 10
May 14, 2020 Sprinting
Nice weather, finally. Got 10 in here, felt amazing. I really like the shorter sprints on the supplemental track day. They don't wear me out as much, but at the same time they let me focus on starting and the explosion off the blocks that I want to get better at.
- 50*10
May 13, 2020 Upper Body
Wendy's birthday is today, so I didn't get to this til much later, almost 8PM actually. Just did a quick session.
- BB Flat: 185*5 205*5 225*5 240*3 250*1,1,1,1,1
- BB Rows: 250*5, 5, 5
- Close-Grip BP: 135*10 155*10
- Dead Bugs: 10, 10
- Hanging Knee Raises: 10, 10
May 12, 2020 Lower Body
So I know people probably snicker when I list birdwatching...but I'm essentially hiking for several hours over uneven terrain, carrying camera gear. Every year by the end of May when spring migration ends my legs are beat. Right now they're already fatigued. Overall the session here went well, nothing out of the ordinary.
- Squats: 275*3 300*3 325*3 340*3 350*2 370*1
- Snatch-Grip RDL: 285*5 315*5 335*5
- Good Mornings: 135*6, 6
- Hip Thrusts: 250*10 275*8 300*6
- Snatch-Grip OH Carries: 95*100, 100
- Squatting LMAR: 45*8, 10
May 9, 2020 Full Body
I felt really flat for this session, not much pop at all. Front squats went well, and the bridges, but other than that I didn't feel like I had much power.
- BB DL: 315*1 365*1 405*1 435*1 455*1 flat
- Speed DL: 315*1, 1, 1, 1, 1
- HPS: 115*3 125*3 130*3, 3
- Front Squats: 225*1 250*1 285*1
- BB Incline: 185*5 205*5 225*3 ,2, 1 flat
- Glute Bridges: 315*10 365*10 385*10
- Pullups: 55*5, 4, 4
- Snatch-Grip OH Carries: 95*100
- Rollouts: 10, 10
- Hanging Leg Raises: 10, 10
May 11, 2020
May 6, 2020 Upper Body
Felt pretty flat here for some reason.
- BB Flat: 185*5 205*5 225*5 250*2 260*1 225*3
- BB Rows: 225*5 250*5, 5, 5, 5
- Pullups: 55*5, 4, 3, 3
- Seated Press: 115*8 130*4 wtf
- Close-Grip BP: 135*8, 8
- Dead Bugs: 10, 12
- Hanging Knee Raises: 10, 10
May 10, 2020
May 5, 2020 Lower Body
Legs were a bit tired here, hiked around for 3 hours this morning, wore me down. No pop whatsoever here.
- Squats: 275*3 300*3 325*3 340*3 350*3 370*1
- GOod Mornings: 135*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*10 275*8 300*6
- Snatch-Grip OH Carries: 95*100, 100
- Squatting LM Anti-Rotationals: 45*6, 5
May 2, 2020 Full Body
I wasn't too tired after all the hiking around this morning, surprisingly.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- Speed DL: 315*1,1,1,1,1
- HPS: 115*3 125*3 130*3, 3
- Front Squats: 225*1 250*1 275*1
- BB Incline: 185*3 205*3 225*3 235*1, 1 240*1
- Glute Bridges: 315*10 365*10 385*8
- Pullups: 55*4, 4, 3, 3
- Snatch-Grip OH Carries: 95*100
- ROllouts: 10, 10
- Hanging Leg Raises: 10, 10
May 6, 2020
April 29, 2020 Upper Body
Good session, 275 again on benching which is probably as high as I'll go here at home without a spotter. Pullups went well too, adding reps at 55. Kind of got bored doing the curls so stopped at 4.
- BB Flat: 185*3 205*3 225*3 245*3 260*1 275*1, 1
- BB Rows: 225*5 250*5, 5, 5
- Pullups: 55*4, 4, 3, 3
- Seated Press: 115*8 130*6
- CLose-Grip BP: 130*8, 8, 7
- Dead Bugs: 10, 10
- Hangin gLeg Raises: 10, 10
- BB Curls: 95*4
April 28, 2020 Lower Body
Good session, not sure I've squatted more in this rack yet. I got a bar pad so hip thrusts & bridges should hurt less.
- Squats: 275*3 300*3 300*3 320*3 335*3 350*2 370*1 390*1
- Squat Walkouts: 430*20 seconds
- Good mornings: 135*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*5 275*5 300*5
- Snatch-Grip OH Carries: 95*100, 75
- LM Squatting AR: 45*5, 4
April 25, 2020 Full Body
Good session, tapered back on deadlifts this week, everything else went well, getting the hang of those anti-rotational squatting things I posted a link to recently. Took an hour and 43 minutes for this, not sure how..
- Deadlifts: 315*1 365*1 405*1 435*1 455*1
- Speed Deadlifts: 315*1, 1, 1, 1, 1
- HPS: 95*3 120*3 130*3, 3, 3
- Olympic Front Squats: 225*1, 250*1, 1
- Front Squat Waalkouts: 365*10 seconds, 10 seconds
- BB Incline: 185*3 205*3 225*3 235*1, 1 185*10
- Glute Bridges: 315*10 365*10 385*5
- PUllups: 55*4, 3, 3, 3
- Snatch-Grip OH Carries: 95*100
- Rollouts (25s): 10, 10
- Hanging Leg Raises: 10, 10
- LM Squatting AR: 45*4
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