February 17, 2015 Upper Body

• Bench Press (Pinkies on knurling): 225*3
• Bench Press (Pinkies on knurling) Cluster Set: 250*1,1,1,1,1,1,1,1,1,1
• BB Rows: 225*3 245*3 245*3
• Push Press: 185*1 205*1 225*1 235*1
• Sternum Pullups: 8, 6, 5
• Battling Rope - Rope Slam SuperSet: 40*10 50*10

Continuing with the narrower grip bench press, wanted to get some more heavy reps in just to get used to it faster. I didn't lose nearly as much weight on the bar as I thought I would moving my grip in.  I think I could cross 300 lbs again within a couple weeks.  Also, push press weight is going back up.  

February 1, 2015 Conditioning

• Broad Jumps: 8' 10.5", 9' 2.5", 9' 3", 9' 2.5", 9' 3", 9' 2", 9' 2.5", 9' 5.5", 9'1", 9' 5", 9' 2", 9' 3", 8' 11", 9' 2", 8' 10", 9' 1", 8' 10"
• Weighted Box Jumps (24"): 10*10
• Weighted Box Jumps (31"): 10*5
• Battling Rope-Rope Slam S.S.: 50-10 50-10

Good session! No PRs on broad jumps but I didn't have a lot of pop today so that's not surprising. Did some weighted box jumping as well, I'm going to be incorporating more of this stuff as I get into the cut more. 

April 27, 2014 Conditioning

• Rowing (15 second sprints): 95m (on 6 diff again..ugh. Corrected to 10 on all subsequent attempts), 97, 100, 97, 95
• DB Swings: 100*10 120*10 120*10
• Battling Ropes: 50, 50
• MB Slams: 20*10 r. shoulder
• 31" plyo box jumps: 4, legs exhausted from swings

Raining again.  This went well, used a DB to do swings with since the KBs only go up to like 60 lbs. at my gym.  Right shoulder still a bit hurting, but getting better.

March 16, 2014 Conditioning

• Battling Ropes: 35
• Stretching: 15 minutes

real quick session here, just to stay loose and get some bloodflow going.  Will take Monday off, and go for 305 on benching again Tuesday, should get it.  

February 2, 2014 Conditioning

• Jump Rope: 30, 60
• Broad Jump: 8' 4", 8' 4.5", 8' 10", 8' 6", 8' 6", 8' 5"
• Parallel Battling Ropes: 30
• Battling Ropes: 40

Quick conditioning session here, surprised I did as well on the jumps as I did.  Good stuff considering I'm probably like 218 right now. 

January 5, 2013 Conditioning

• Rowing: 250m (untimed) 200*0:32 200*0:31 NEW PR!!
• Battling Ropes: 50

Well then....Just a few weeks ago I was writing that I didn't think I could break 32 any time soon.  I figured I'd be slower here since I'm gaining weight, but actually the extra strength more than made up for that.  At the end of each row I really violently pulled back.  I had the power metrics on the screen pinned to the top on each pull.  I not only got 31, I narrowly missed 30, this was probably about 31.1.  If I was just a tad fresher and hadn't done that first 200 I may have hit it.   Great times!  Finished with some battling ropes.  

Just realized, first PR of the new year!

December 15, 2013 Conditioning

• Rowing: 250*0:43 200*0:33
• Battling Ropes: 40, 40

quick conditioning

December 8, 2013 Conditinoing

• Battling Ropes: 50, 50, 50
• 31" Box jumps: 15

11 minutes

quick like a bunny!  Hadn't done box jumps in forever so I threw them in.  

November 13, 2013 Conditioning

• Rowing: 200*0:33 NEW PR!! 200*0:32 NEW PR!! 200*0:33
• Battling Ropes: 40, 40

20 minutes

Whoooo!  Wasn't sure if my old record was 34 or 32 seconds, turns out it was 34.  Got the 33 seconds, then really went all out on the 32 second row.  Not sure I can get lower than that.  I was pulling with full force on every single row, there were no hitches, and no pauses when I was fully extended at the end of each pull.  There's no tenths of a second tracker on the C2 rower, it's just whole seconds, and the 32 was barely 32.  Don't know if I'll see 31 any time soon. 

October 20, 2013 Conditioning

• Jump Rope: 30, 25
• Unilateral KB Swings: 28kg*15 28kg*15
• Row: 400m*1:21 NEW PR!!
• Bench Plyo Clap Pushups: 5,5,5
• Battling Rope-Rope Slam S.S.: 35-10, 35-10
• Row: 200*0:38

Good session, shins are a bit splinty still from all the jumping recently, going to lay off it for a bit.  On rowing for some reason I notice my ass muscles get sore, not sure why. My hips aren't tight or anything by the time I get to the rowing, I just get this really uncomfortable feeling in my hips, quads, and glutes when I row really fast.  Did manage to set a PR here though, so yaaay, etc. 

September 30, 2013 Lower / Light

• Squats: 315*4 335*3 345*2
• Front Squats: 235*3 245*3 255*2
• Good Mornings: 165*5 170*5 180*5
• Overhead Squats: 135*5 145*4 150*noope
• Battling Ropes: 50
• Rope Slams; 15
• WSARC: 50*10 60*10

I was hungry hungry hippos for this whole workout, not sure why, I ate my usual amount and at the same times.  I probably want to go a bit lighter on these things if this is going to be a true 'light' session, maybe 4-5 reps per set should be my aim.  Tried some overhead squatting again, going to rotate it in normally from now on, I enjoy the challenge. 

September 29, 2013 Conditioning

• Broad Jumps: 8' 5", 8' 4"
• Broad Jumps (turf): 8' 4" 8' 7" 8' 4", 8' 7"
• Row: 750m 2:50
• Battling Ropes: 55, 40

For the competition at my gym the broad jumps are done on the field turf area they have set up for cross training stuff.  Definitely nicer to land on.  Did a practice row, one of the events is a 1000m row, going to see if I can win it.  

August 4, 2013 Conditioning

• Bench clap pushups: 6,5,5
• TRX Dismount: 46"
• Battling Ropes: 60, 40
• TRX Dismount: 47"

Just a quick session, lower back is exhausted after yesterday, and so are my legs.  For battling ropes was using the thicker ropes they have now. 

June 9, 2013 Conditioning

• Jump Rope: 51, 51, 60, 70, 35, 50 (7:30)
• Broad Jump: 8' 3", 8' 4", 8' 3", 8' 5", 8' 0", 8' 7", 8' 4.5", 8' 4", 8' 2.5" 8' 2.5"
• Battling Ropes: 70, 60
• Speed Sled Pushes: 90*5 90*4

32 minutes

Glutes/hams still sore from Friday's workout. Couldn't find jump rope that I like, didn't seem to make a difference though.  Almost back to feeling normal after trip. 

May 12, 2013 Conditioning

• Broad Jumps: 8' 2", 8' 6", 8' 5.5", 8' 9", 8' 2", 8' 10", 8' 6", 8' 6", 8' 4", 8' 8"
• Jump Rope: (8:00) 41, 55, 60, 52, 50, 65
• Battling Rope-Rope Slam Superset: 55-10 47-10
• Incline Walk: 10% / 30 minutes / 1.31 miles  
• P.U.P.P.: 1:00, 1:00

Getting really explosive on the broad jumps, even bad ones are over 8 feet now.  If I keep up at this rate I should be over 9' on my longest attempts in a few weeks. We shall see.  Was pretty tired for the jump rope, no 100 jumps this time, plus it was a different rope and I didn't like it much. As soon as I was done I found the one I like in a pile in the corner.   Adding in some incline walking over the next few weeks to speed up the cut, I'm pretty close to where I want to be, it's going great.  

March 24, 2013 Conditioning

• 31" plyo box jumps: 15
• 31" seated plyo box jumps: 15
• plyo bench clap pushups: 8, 7
• knee down half court medicine ball push sprints: 5 per knee
• battling ropes: 75, 50
• stair climber: 3:09 / 15 floors
• Wide-Stance Anti-Rotational Chops: 50*10 60*10

24 minutes

Did a bunch of stuff here....the royal sampler (bonus points if you get the reference).  My posterior chain is absolutely wrecked from Friday's lower body beatdown.  Still did plenty of stuff here.  I like the stair climber, climbed to the top of the statue of liberty, looked around, then did some anti-rotational chops and called it a day. 

February 27, 2013 Conditioning

• Broad Jump: 8' 2.5", 8' 4.5", 8' 6", 8' 3", 8' 0", 8' 5.5", 8' 4", 8' 2", 8' 2.5", 8' 7", 8' 7", 8' 5"
• 56 lbs. KB Swings: 30, 25 (2 minutes)
• Bird Dogs: 40 seconds, 40 seconds
• Ab-Wheel: 15
• Battling Ropes-Rope Slam S.S: 67-10

32 minutes

Well that was fun.  First time ever that I've had every jump over 8', so that's good. Nice high average here.  Put some swings in, and then extended bird-dogs.  Those were actually quite difficult, I usually don't hold them, may have to start doing that.  Did some ab wheel then battling ropes.  In retrospect, doing as many swings as I could in 2 minutes wasn't too bright. I'll be squatting Friday and that will almost assuredly impact my performance.  Hopefully not a lot.  When you do things like conditioning it's easy to forget that they can effect your regular workouts as well, so keep that in mind when planning intense conditioning work. 

January 20, 2013 Conditioning

• 32" plyo box jumps: 15
• Broad Jumps: 8' 6", 8' 11", 8' 6", 9' 3", 9' 0", 9' 0", 8' 11"
• Battling-Rope Rope Slam Superset: 45-10 45-10

on broad jumps i haven't been jumping 'high' enough, I've been jumping forward and staying low to the ground. Tried jumping higher on the 4th attempt and nearly set a new PR for myself.  Need to focus on the 'high' part of the broad jump from here on out. Good stuff.  Also, had to update all my long jumps, been measuring to where my toe lands, not my heel...thought my numbers were oddly high. Went back and took 1' off all measurements.  I knew it was a bit off that I was jumping that far considering I'm bulking...

January 11, 2013 Lower Body

• Squats: 245*10 255*10 265*10
• Pin Squats: 255*3 265*3
• BB Split Squats: 95*10 115*10
• Wide-Stance Anti-Rotational Chops: 50*10
• Battling Rope-Rope Slam S.S.: 30-10 42-10

42 minutes

Much better with 3 sets of squats instead of 4.  I was still beat after the workout, but the rest of the workout itself wasn't as impeded as the last couple weeks.  Numbers everywhere went up.  Definitely like that.  250-260-270 next week on squats.  

December 13, 2012 Upper BOdy

• Incline Bench: 235*4 240*3 225*4
• Pullups: 80*2 80*2 80*2
• Rope Pullups: 7, 7
• Standing Press: 135*5 150*2 160*1
• DB Rows: 120*8 120*8
• DB Flat: 100*6 110*2-gassed
• Battling Rope-Rope Slam S.S: 40-10 40-10

40 minutes!

Wow...blazed through this one.  I will say though I'm getting a little weary of using the light weights on things. I think I may go back to the 3 rep sets on several movements, including standing press and incline bench.  I feel a bit listless for this bulk, I had some goals about increasing volume, and  using DB work as well as some unilateral leg stuff.  That's going fine, but I wonder if the extra work is burning the extra calories I'm taking in. 

I'm having trouble in the evenings getting all the calories in; usually in previous bulks I'd eat more rice, more chicken, more steak. This time I've tried adding in extra kinds of foods, sometimes I miss the 2nd shake, but I try to have more earlier in the day in the form of bread or something carby to make up for it.  Still though without that shake I'm probably a shade below 200g of protein per day.  I thought going in that by eating more carbs my body would be more efficient in delivering protein to where it's needed....looking like total broscience.  I think I need to be at 225 consistently to be  gaining how I want. Because right now things are just going way too slow gain wise.  I don't feel like on the main movements I'm gaining that much.  The extra DB stuff I added in I am, but that's because I haven't done them in a while.  Otherwise I feel stagnant, if not weaker than when this bulk started...going to give it another week and see how it goes. 

Workout itself was decent, db rows added a rep, db flat upped the weight.