Look at that, nice sprinting weather! High 80s and dry
- 50*10
July 25, 2021
July 19, 2021 AM: Full bodyish PM: Treadmill
I was away Saturday & Sunday, so I had moved the sprinting over by a day to Friday. T his full body workouts is on a Monday, with a brief treadmill session in the afternoon. Felt a bit sluggish on the weights to be honest, probably from schedule being mixed up. Although the pullups were easier since I didn't push hard beofre them.
AM
- BB DL: 315*1 365*1 405*1 425*1 445*1
- HPS: 115*3 130*3 140*3
- BB Incline: 210*3 220*2 230*1 sluggish
- Snatch-Grip Pullups: 10, 8, 8
PM
- Treadmill: 17:09 / 2 miles
July 16, 2021 Sprinting
This July has been so rainy, the track is always soaked. We've had rain pretty much every July day so far. Also it's been cold. As such I feel about 5 weeks behind where I would normally be with sprinting. Not sure I'm going to catch up this summer unless the weather turns very soon. Even on these 110s, I just don't have the anaerobic capacity for more volume right now because of all the shortened sessions from rain or chilly temps.
- 110*6
July 15, 2021 Upper Body
Went well...nothing out of the ordinary, I like having pullups further up in the workout, not sure why I had them so low in the order previously. Also, tried hanging knee raises again...they really kill my core for some reason. On benching I should've had 270...missed at lockout somehow.
- BB FLat: 225*3 240*3 250*1 260*1 270*1/2
- Pullups: 10, 10, 10
- Guillotine Press: 155*10, 10
- Head-Supported Rows: 155*5 165*4 175*3
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
- Hanging Knee Side-Raises: 10
July 14, 2021 AM: Incline Walking PM: Lower Body
Not bad...didn't mess up squats this week, so that's good. Felt great on front squats too. On the snatch-grip romanian deadlifts I took a suuuper-wide grip. I felt it in my mid back.
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 185*2 205*2 225*1 250*1 265*1
- Squats: 315*1 335*1 355*1
- Split Jerk: 170*1, 1
- Snatch-Grip RDL: 285*5 315*5 335*5
- Plate-Suitcase Carries: 45*10
July 12, 2021 AM: Incline Walking PM: Treadmill
AM
- IW: 4% / 40 minutes / 2 miles
PM
- Treadmill: 25:43 / 3 miles
July 11, 2021 Full Body
I've been feeling a bit off with deadliftng last couple weeks, like I'm not getting enough pop, as I wrote about previously. Squats are back on the menu on leg day, maybe in a couple weeks I'll feel a bit stronger on them. Rest of session went well.
- BB DL: 315*1 365*1 405*1 445*1
- HPS: 115*3 130*3 140*3 150*1
- BB Incline: 210*3 220*3 230*1 240*1
- Snatch-Grip Pullups: 9, 8, 9
- Snatch-Grip OH Carries: 130*5
- Rollouts: 10
- Knee Raises: 10, 10
July 11, 2021
July 9, 2021 AM: Incline Walking PM: Treadmill
yeah, definitely not doing incline walking on Thursdays anymore. Legs are still toast today...
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
July 8, 2021 AM: Incline Walking PM: Upper Body
Legs were pretty tapped here...I may not do incline walking anymore on Thursdays....As is I'm working my legs every single day in some fashion, I think they could use a day off each week....Also, rearranged the order here...I moved Pullups up in the workout, they really should be getting more of a priority, since things like guillotine presses are more of an accessory movement. Did some side knee raises here as well to switch things up...oddly intense, way harder than regular ones. Workout took 41 minutes.
AM
- Incline Walking: 4% / 20 minutes / 1 mile
PM
- BB FLat: 225*3 240*3 250*1 260*1
- Pullups: 10, 10
- Guillotine Press: 155*10, 10
- Head-Supported Rows: 155*5 165*3 175*2
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
- Hanging Knee Side-Raises: 10
July 7, 2021 Lower Body
Added squats back in...lost balance on 355...I usually tip forward more on the 1/4 pin squats to simulate the starting motion on sprinting...did that here and it didn't work so well at full depth..oops. Session in the PM took 37 minutes, not bad.
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 185*2 205*2 225*1 250*1 265*1
- Squats: 315*1 335*1 355*X blah
- Split Jerk: 170*1, 1
- Snatch-Grip RDL: 285*5 315*5 335*5
- Plate-Suitcase Carries: 45*10
July 6, 2021 Sprinting
Not a bad session, decent weather, 90 degrees and sunny...need a few more of these in a row and I can make some progress here...Also I want to start doing broad jumps again. My plan last year (and this year, and for the future) is to start mid summer with them, because I should be down to my 'cut' weight, and it's easier on my knees when landing.
- 50*10
July 5, 2021 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
July 4, 2021 Full Body Freedom Workout
I think with the weather conditions, the advantage of doing the 1/4 pin squats is kind of negated. The idea was that I wouldn't have an exhausted posterior chain by July. Instead I haven't had a lot of extended track sessions, and doing the 1/4 pin squats instead of full squats, coupled with the lower track volume has kind of caused my lower body strength to dip a bit. Or maybe not the strength, just the explosiveness...the deadlifts have been a grind. I think I'm going back to doing full squats on my lower body day; still leading with front squats, but even a few heavy singles on squats may help. The rest of the work went fine here; that's how I know it's not just a hangover from vacation. My upper body strength and explosiveness if just fine.
- BB DL: 315*1 365*1 405*1 445*1
- HPS: 115*3 130*3 140*3 145*1
- BB Incline: 205*3 215*3 225*1 235*1
- Snatch-Grip Pullups: 8, 8, 7
- Snatch-Grip OH Carries: 125*5
- Rollouts: 10
- Hanging Knee Raises: 10, 10
- Crunches: 10...just for fun
July 3, 2021 Sprinting
Rainy....cold....like in the 50s. This has been the coldest rainiest summer I can remember. We've had these really hot stretches of like 3 or 4 days in the mid/high 90s, but then it immediately plummets back down to highs in the lower 70s or even upper 60s. I feel 'behind' in sprinting because every time I get a couple good sessions in a row in, the temperature plummets, or the track is soaked for a week straight and those are sub-optimal sessions. Haven't really gotten to time myself yet with these spikes...I feel almost like where I would be in early May right now.
- 110*5
July 2, 2021 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 20 minutes / 1 mile
PM
- Treadmill: 25:43 / 3 miles
July 1, 2021 AM: Incline Walking PM: Upper Body
I was kind of full still when I did the upper body session, not sure why, I haven't eat a ton...kind of weighed me down while I was trying to workout..
AM
- Incline Walking: 4% / 60 minutes / 3 miles
PM
- BB Flat: 225*3 240*3 250*1 260*1
- Head-Supported Rows: 155*5 165*4 175*3
- Guillotine Press: 155*10, 10
- Pullups: 10, 10
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
- Hanging Knee Raises: 10, 10
June 30, 2021 AM: incline Walking PM: Lower Body
Doesn't feel like I lost anything as far as lower body strength goes, good session here...
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 185*2 205*2 225*1 250*1 265*1
- Split Jerk: 170*1, 1
- Snatch-Grip RDL: 285*5 315*5 335*5
- 1/4 Pin Squats: 365*3 405*3 435*3 455*3
- Plate Suitcase Carries: 45*10
June 29, 2021 Sprinting
It's hotter out here than it was in Los Angeles...100 today. Perfect track weather for me though....felt amazing to be running in
- 50*10
June 28, 2021 Treadmill
Skipped incline walking this morning, slept in after coming back home yesterday.
- Treadmill: 25:43 / 3 miles
June 27, 2021 Full Body
I'm back from LA...it was...hot. 120+ multiple days out in the desert areas we visited. This is a late afternoon workout, I didn't want to miss two full-body sessions in a row, so I put in a quick one here.
- BB DL: 315*1 365*1 405*1 425*1
- HPS: 95*1 115*3 135*3
- BB Incline: 205*3 215*3 225*3
- Snatch-Grip Pullups: 8
- Hanging Knee Raises: 10
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