Rained out before, so the sand pit was like concrete, stuck to just doing 50s...
- 50*12
August 29, 2022
August 21, 2022 AM: Birdwatching PM: Full Body
Went on a memorial bird walk early this morning, then when I got back worked in a quick gym session. I had a surprising amount of juice, maybe since I knew it would be a short session. Again hit a bench number that I haven't in recent months, with 265 on Incline; hightest since I irritated that rotator cuff end of 2021.
AM
- Birdwatching: 3 hours
PM
- BB Incline: 210*3 225*3 250*1 265*1
- BB DL: 315*1 365*1 405*1 425*1 445*1 465*1
- Hanging Knee Raises: 10, 10
August 20, 2022 Sprinting
Meh speeds, legs still tired from yesterday probably
- 110*3
- 100*12.62, 12.56, 1
- 110*1
August 19, 2022 Birdwatching
Annual tree swallow trip up to Parker River, feet were sore after this one...
- Birdwatching: 6 hours
August 28, 2022
August 18, 2022 Lower Body
good session, split squats going well, going to bump to 135 next week
- Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 315*25 seconds
- Split Squats: 95*5
- Plate Suitcase Carries: 45*10
- Dead Bugs: 15, 15
August 17, 2022 AM: incline Walking PM: Upper Body
Good incline walking session here, need to do them one hour at a time, twice per week I think, as opposed to every day for shorter intervals. Bench pressing went great, haven't hit 290 since before I irritated my rotator cuff at the end of 2021. So that feels good, and I'm doing it while cutting. Excited to see what happens here...
AM
- Incline Walking: 4% / 60 minutes / 3 miles
PM
- BB Flat: 210*3 235*3 250*3 280*1 290*1 YUP
- BB Paused Reps: 225*4
- Guillotine Press: 155*10
- Chinups: 45*8, 5 toast.
- BB Rows: 225*8, 8
- BB Font Raises: 65*6, 5
- Mini-Band WSARC: 10
August 16, 2022 Track
After a couple mediocre sessions I am back to doing well on broad jumps. I uncorked a couple of my longest ones ever, at 10' 8" and 10' 10"....sooo close to a personal record.
- 50*8
- Broad Jumps: 9' 3", 10' 4", 10' 3", 10' 8", 10' 10", 10' 3"
August 14, 2022 Full Body
Left knee was a bit sore here so I didn't push the power snatches. Got absolutely crushed by 265 on inclining...Pretty tired after yesterday to be honest.
- BB Incline: 210*3 225*3 250*1 265*X
- BB DL: 315*1 365*1 405*1 425*1 315*5
- HPS: 95*3 115*5, 5
- Pullups: 70*3, 2, 2
- Snatch-Grip OH Carries: 125*7
- Rollouts:10
- Hanging Side Raises: 10
August 21, 2022
August 13, 2022 Track / Hiking
I timed some more of these, not too fast, but not really going all out yet either. Was gassed when I tried focusing on starts with the 50s though. After that track we went peach picking and then hiking in the woods. My feet were destroyed after that...I shouldn't have worn chuck taylors probably....
AM
- 100*3, 12.84, 12.59, 12.72
- 50*3-nah
PM
- Peach Picking / Hiking: 3 hours
August 11, 2022 Lower Body
I think I'm going to give split squats a try, haven't done them in ages. I did a test set here with just the bar and it felt fine.. I'm looking for a 3rd exercise for this leg day. The wide-grip RDLs are nice, but I already do a ton of squatting & deadlifting, it just feels like more of the same, I want something that's different. I tried lunges, but I'd like to try split squats instead, I never feel quite right doing a lunge.
- BB Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 315*25 seconds
- Split Squats: 45*5
- Dead Bugs: 10, 10
- Mini-band Paloffs: 10
August 10, 2022 Upper Body
Tried for 290 on benching but it banished me to the shadow realm. Not even close. Also, doing paused reps after benching, in place of one of my guillotine press sets. Probably makes sense considering I fail right on my chest if I fail at all. After that though I was jacked up and did two sets of 15 on pullups..
- BB Flat: 210*3 235*3 250*3 275*1 285*1 290*X
- Paused Rep: 225*3
- Guillotine Press: 155*10
- Pullups: 15, 15
- BB Rows: 225*8, 8
- BB Front Raises: 45*10, 10
- Mini-band WSARC: 10
August 8, 2022 Treadmill
I think I need to just do this at 6MPH on the new treadmill for a couple miles at a time for a while, at least once sprinting season is winding down and I do more treadmill work..
- Treadmill: .75 miles
August 7, 2022 Full Body
Need to try and get 265 on incline benching next time...pulled 445 pretty smoothly...
- BB Incline: 210*3 225*3 245*1 260*1
- BB DL: 315*1 365*1 405*1 425*1 445*1
- HPS: 95*3 115*3 125*3 135*3
- Snatch-Grip 1.5 Pullups: 5, 4, 4
- Snatch-Grip OH Carries: 125*7
- Rollouts: 10
- Hanging Knee Raises: 10
August 4, 2022 Lower Body
- Front squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 315*20 seconds
- BB Lunges: 45*10
- Dead Bugs: 10, 10
August 3, 2022 AM: Incline Walking PM: Upper Body
Missed 285 on benching somehow...feeling a bit flat last few days...rest of session I mixed in some different stuff.
AM
- Incline Walking: 4% / 60 minutes / 3 miles
PM
- BB Flat: 210*3 235*3 250*3 275*1 285*3/4
- Guillotine Press: 155*10, 10
- 30-second snatch-grip pullups: 1, 1
- Pendlay Rows: 155*5, 5
- DB unilateral hammer-grip front raises: 25*10, 10
- BB Slow reverse curls: 45*10
August 2, 2022 Track
Did a little better on broad jumps here, not as good as few weeks ago though...
- 50*10
- Broad Jump: 9' 1", 9' 6", 9' 11", 10' 1", 10' 1"
July 31, 2022 Full Body
Quick pre-beach session...did a burnout set on snatch-grip pullups at the end...may have to try that again...
- BB Incline: 210*3 225*3 245*1
- BB DL: 315*1 365*1 405*1 425*1 445*1
- BB DL: 315*5
- Snatch-Grip Pullups: 15
July 29, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 8:57 / 1 miles
July 28, 2022 Lower Body
- Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 315*25 seconds
- Wide-Grip RDL: 300*10 - grip failed
- Dead Bugs: 10, 10
July 27, 2022 Upper Body
Pressed for time here so I had to squeeze this one in.
- BB Flat: 210*3 235*3 250*1 275*1
- Guillotine Press: 155*10, 10
- Snatch-Grip Pullups: 45*4, 4, 4
- BB Rows: 225*8, 8
August 8, 2022
July 24, 2022 Full Body
Once again felt good doing incline benching first...Did a set of 5 at 315 on deadlifts after my main work. I never do more than single pulls on deadlifts, was fun to switch it up a bit....on pullups tried doing some close-grip pullups since I never do...wasn't really feeling them though.
- BB Incline: 210*3 225*3 245*1 260*1
- BB DL: 315*1 365*1 405*1 425*1 445*1 315*5
- HPS: 125*3 145*2
- Close-Grip Pullups: 10
- Snatch-Grip Chinups: 10, 10
- Snatch-Grip OH Carries: 125*7
- Mini-band WSARC: 10, 10
July 23, 2022 Sprinting
Not bad, haven't really timed myself this year, didn't push too hard, standing start, no split stance or crouch or blocks.
- 110*3
- 100*12.69, 12.75, 12.81
July 22, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 18:12 / 2 miles
July 21, 2022 Lower Body
Added a few more seconds to the front squat walkouts...crushing my core with these...
- Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 315*25 seconds
- Plate Suitcase Carries: 45*10
July 20, 2022 AM: Incline Walking PM:Upper Body
Felt a bit flat on this one, got 275 on benching but not well enough to do my usual 285 after....tried doing seated presses...they don't really work well in this home gym setup for me, it feels awkward unracking and re-racking the weight..
AM
- 4% / 30 minutes / 1.5 miles
PM
- BB Flat: 210*3 235*3 250*3 275*1
- Guillotine Press: 155*10, 10
- Snatch-Grip Pullups: 45*4, 4, 4
- BB Rows: 225*8, 8
- BB Seated Press: 45*10 meh
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