Throwing Around Cylinders of Metal: June 2022

June 28, 2022

June 25, 2022 Track

Good session, still ramping up on broad jumps...I can't remember if I do better jumping higher, or launching more forward...I tried going forward here, try going high next time..

110*6
Broad Jumps: 9' 0", 9' 0", 10' 0", 10' 0"

June 24, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 23, 2022 AM: Incline Walking PM: Lower Body

Good session, I think I'm going to curtail the incline walking soon, at least for a little bit, my legs are getting worn down, as often happens in the summer with the higher sprint volume

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*10 seconds
Wide-Grip RDL: 300*20
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

June 22, 2022 Upper Body

I felt really good for this one, tons of energy...

BB Flat: 210*3 235*3 250*3 270*1 285*1
BB Flat (Cluster): 250*1,1,1,1,1,1,1
Guillotine Press: 175*10, 8
Pullups: 45*5, 5, 5
BB Rows: 225*8, 8
DB Standing Unilateral Hammer-grip front raises: 25*10, 10
Unilateral standing hammer curls: 45*6
Hanging Knee Raises: 10

June 26, 2022

June 21, 2022 AM: Incline Walking PM: Track

Broad jumping was tough, legs were tapped...

Incline Walk: 4% / 30 minutes / 1.5 miles

Broad Jump: 9' 4", 9' 3", 9' 8", 9' 4" blah

June 20, 2022 AM: Incline Walk PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 21:25 / 2 miles

June 19, 2022 Full Body

I took it a bit easy here and did a deadlift cluster...still somehow this workout took over an hour.

BB DL (Cluster): 315*1,1,1,1,1,1,1,1,1,1 (10)
HPS: 125*3 145*3 155*1
BB Incline: 210*3 225*3 245*1 255*1
1.5 Pullups: 7, 5, 5
Snatch-Grip OH Carries: 125*6
Mini-band WSARC: 10, 10

June 19, 2022

June 18, 2022 Track

Decent session....legs were toast for the broad jumps though.

110*7
Broad Jump: 8' 11", 9' 3", 9' 9"

June 17, 2022 AM: Incline Walk PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 21:25 / 2.5 miles

June 16, 2022 AM: Incline Walking PM: Lower Body

Not a bad session, may drop weight on the front squat walkouts so I can lock it in better. Little 'ab medley at the end there..

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10
Wide-Grip RDL: 300*20
Lunges: 65*10
DB Suitcase Carries: 65*5
Hanging Leg Raises: 10
Mini-band paloffs:10, 10
Dead Bugs: 10

Still a bit flat here, had more sets before the snatch-grip pullups so I didn't get as many on that 3rd set. I feel good after these workouts, but I'm really going hard on sprinting so the following day I'm generally toast.

BB Flat: 210*3 235*3 250*3 270*1 275*1
BB Flat (Cluster): 250*1,1,1,1,1
Guillotine Press: 175*10, 7
Snatch-Grip Pullups: 16, 14, 8 - toast
BB Rows: 225*6, 6
DB Unilateral Standing Hammer-Grip Front Raises:25*10, 10
DB Unilateral Standing Hammer Curls: 45*6
Laying Leg Raises: 10

June 14, 2022 AM: Birdwatching PM: Sprinting

Birdwatching: 2 hours

50*8

June 18, 2022

June 13, 2022 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 12, 2022 Full Body

Decent session, definitely at the part of the year where my hips are going to be too tired to really crush hanging power snatches or deadlifts...

BB DL: 335*1 385*1 425*1 445*1
HPS: 125*3 145*3 155*1
BB Incline: 210*3 225*3 245*1 255*1
Chinups: 10, 10, 10
Snatch-Grip OH Carries: 125*6
Mini-Band WSARC: 10, 10
Hanging Knee Raises: 10, 10

June 16, 2022

June 11, 2022 Birdwatching

I didn't end up going to the track today...I went birdwatching in the morning at this spot that is largely softish sand...hiked for a couple hours and about 2.5 miles through it, was absolutely exhausted after.

Birdwatching: 2 hours / 2.55 miles

June 10, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

June 9, 2022 AM: Incline Walking PM: Lower Body

Good session...don't have 'high gear' here since I'm sleeping slightly less. The baby is relatively docile, however, I'm probably down about 45 - 60 minutes of sleep per night; I may start going to bed a tad earlier to compensate. Got another widowmaker on the wide-grip RDLs...

Incline Walking: 4% / 30 mintues / 1.5 miles

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10 seconds
Wide-Grip RDL: 300*20
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

June 8, 2022 Upper Body

Squeezed this in, mom visited earlier in the day....Snatch-Grip pullups went really well, probably aided by light volume before them.

BB Flat: 210*3 235*3 250*3 275*1 285*X
Guillotine Press: 175*10
Snatch-Grip Pullups: 16, 14, 12
Dead Bugs: 10,

June 7, 2022 AM: Incline Walking PM: Track

Good session, longest broad jumps of the year!

Incline Walking: 4% / 30 minutes / 1.5 miles

50*8
Broad Jumps: 9' 1", 9' 9", 10' 3", 10' 1"

June 6, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 5, 2022 Full Body

After that dense track workout yesterday my poserior chain was fried here...

BB DL: 335*1 385*1 425*1 445*1
HPS: 125*3 145*3 155*1
BB Incline: 215*3 230*3 250*1
Snatch-Grip Pullups: 15, 12
Snatch-Grip OH Carries: 125*6
Mini-band Paloffs: 10, 10

June 6, 2022

June 4, 2022 Track

Thick air on a Saturday...again. It's certainly whipping me into shape...Broad jumps going well, although I was pretty much toast by the time I got to them today.

110*7
Broad Jump: 9' 5", 9' 9", 9' 9"

June 3, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 30 minutes / 1.5 miles

Treadmill: 21:25 / 2.5 miles

June 2, 2022 AM: Incline Walk PM: Lower Body

I tried doing 300 for a widow-maker on wide-grip RDLs, after 285 last week. It was MUCH more challenging, but I got it done!

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10 seconds
Wide-Grip RDL: 300*20
Lunges: 65*10
Plate-Suitcase Carries: 45*10
Hanging Knee Raises: 10, 10

June 1, 2022 Upper Body

Added a rep on the cluster...then on snatch-grip pullups rather than stopping at 10 I kept going and ended up with much higher volume...

BB Flat: 210*3 235*3 250*3 270*1 285*1
BB Flat Clsuter: 250*1,1,1,1,1
Guillotine Press: 175*10, 9
Snatch-Grip Pullups: 15, 12, 10
BB Rows: 225*6, 6
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10
Unilateral DB Standing Hammer Curls: 50*6
Dead Bugs: 10

May 31, 2022 AM: Incline Walking PM: Track

Broad jumps coming along well, doing some extended sessions here at the track since I'm on paternity leave..

Incline Walking: 4% / 30 minutes / 1.5 miles

50*10
Broad Jump: 9' 3", 9' 6", 9' 7", 9' 9"

May 30, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 17:09 / 2 miles

May 29, 2022 Full Body

Good session, nothing unusual, did some bb curls, not really feeling them though. I think I'm doing enough sprinting volume now that the power snatch numbers are probably going to dip some...won't pop back up until autumn when I do less track volume.

BB DL: 335*1 385*1 425*1 445*1
HPS: 125*3 145*3 155*2
BB Incline: 210*3 225*3 245*1 255*1
Snatch-Grip Pullups: 10, 10, 10
Snatch-Grip OH Carries: 125*6
BB Curls: 95*3
Mini-band WSARC: 10, 10
Hanging Knee Raises: 10, 10

Throwing Around Cylinders of Metal

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