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. 

December 29, 2013 Conditioning

• knee-down mb push 1/2 court sprints: 4 per knee
• rowing: 500*1:40 NEW PR!!
• Rope Slams: 20

17 minutes

PR on rowwing, but wasn't really going all out. I don't have much of a baseline for that distance. 

November 27, 2013 Conditioning

• Rowing:  500m*1:41  NEW PR!!
• 31.5" Box Jumps: 3
• Rope Slams: 15, 20

Wasn't going all out, was somewhat leisurely. Still set a PR, so that's nice. 

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. 

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 20, 2013 Conditioning

• 7kg mb slams: 25, 25, 25, 25
• Rope Slams; 20, 20, 20
• Stair Climber: 4:02 - 30 floors
• P.U.P.P.: 1:00, 1:00

27 minutes

So the tape measures were gone so I didn't do broad jumps.  I'll have to get my own, which I should really have anyway, no idea how I don't.  Good session otherwise, nothing too extravagant.  Did some stair climber, the machine tells you what famous landmarks you just climbed to the top of, so that's fun. 

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. 

November 25, 2012 Conditioning

• Unilateral Medium Box Jumps: 10, 10
• Battling Rope - Rope Slam S.S.: 30-10
• Kneeling start 1/2 court sprints: 5 per leg
• Viking Quest: 200*0:39 400*1:27 800*3:41

30 minutes

The unilateral jumps are particularly taxing, may move up to the large box next time.  Good session, was tired by the end of it; my legs are still dead from that workout on Friday. 

October 14, 2012 Conditioning

• 34.5" Plyo Box Jumps: 5
• 31.5" plyo Box Jumps: 15
• 31.5" seated plyo box jumps: 15
• Battling Rope - Rope Slam S.S.: 40-15 40-20
• 10 lbs. plate transfer planks: 4*1 4*1

Got 5 jumps at 34.5 before psyching myself out.  Finished with the 31.5 jumps.  I may try to just add one jump onto the 34.5" each week, or at least try to get myself to before chickening out, until I'm at 15-20 again.   Did some rope work, then plate transfer planks; forgot how hard these are, since your forearm crosses over the midpoint of your body while planking. 

September 30, 2012 Conditioning

• 34.5" Plyo Box Jumps: 5
• 31.5" Plyo Box Jumps: 15, 15
• 31.5" Seated  Plyo Box Jumps: 15
• Plyo Bench Clap Pushups: 6, 5, 5
• Battling Rope - Rope Slam Superset: 60-10, 50-15

Wheeee. First Sunday conditioning session in a couple months.  Back/whatever injury kept me from doing jump stuff, plus summer day trips. Back at it now.  Did some tall+short (34.5") box jumps.  Honestly I still have the same problem. I do several, and then start over thinking the motion, and how to do it, and what if I catch my shins, etc.  Then my body just locks up. No idea why.  On the 31.5" jumps when I land on the box it's pretty forceful because I'm like 7" over the top at my peak, minimum.  Still had fun here. Did some clap pushups, liked them a lot, need to work more plyo bench stuff in to work on bar speed.   Love my jumps though. Missed them greatly.  

June 26, 2012 Lower Body

• Front Squats: 225*2 250*2 275*1 300*1
• Hanging Power Cleans: 165*3 185*3 205*1
• Battling Ropes - Rope Slam Superset: 70-10 60-10

Wow...so I wanted to do something different besides deadlifting here.  Tied my front squat record. Had no intention of going for it, I just have issues not going heavy when lifting.  Was exhausted for power cleans.  Hamstrings are still beat to heck from kb swings on Sunday. 

June 08, 2012 Lower

• Squats: 320*3 330*2 340*1
• Hanging Power Snatches: 135*3 145*3 155*3
• Unilateral Deadlifts: 175*6 195*4 215*4
• Battling Ropes / Rope Slam S.S.: 55-10 50-10

I think I need to box squat again for a while, I'm losing hamstring & hip drive again. I may just cycle in box squats every 6 weeks or so from now on, and do a TON of them when I do them.  Snatches went well.  On unilateral deadlifts as the weight goes up I'm dropping reps; this will allow me to move up quicker through the weights.  Finished with some rope work. 

May 6, 2012 Conditioning

• 34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump S.S. 15-15
• Plyo Bench Clap Pushups: 5, 5, 5
• Rope Slams: 20, 20
• DB Goblet Walk: 100*60 seconds

good session, I keep meaning to do more loaded carries.  Held a db in the goblet position, on it's side, so a hand under each side, and then walked with it.  VERY taxing.  

March 4, 2012 Conditioning

• 34.5" Plyo box jumps / seated box jump superset: 15/15
• Battling Ropes / Rope Slam S.S.: 60/15 50/15
• Wide-Stance Anti-Rotation Chop: 40*10 45*10

Good session...the rope work gasses me. 

February 15, 2012 Conditioning

• Battling Rope / Rope Slam S.S.: 60/10 60/10  60/10 60/10
• Rope Pullups: 4, 3, 3
• KB Plank Rope Drags: 28kg*2

impromptu Wednesday conditioning session.  Did some rope pullups as well but my grip was not having it.  Not sure why it took me so long to figure out supersetting battling ropes & rope slams would be a good idea.