March 16, 2015 Upper

• Bench Press (pinkies on knurling): 225*3 245*2 255*3 255*3
• BB Rows: 185*3 205*3 225*3 235*2 
• Push Press: 185*1 205*1 225*1 240*1 250*1(!!)
• Sternum Pullups: 25*3 25*3 25*3
• DB Farmer's Walks: 105*91 105*94

Back to class after spring break, I'm a bit tired today, circadian rhythm has to adjust to a shift of about 90 minutes in wake-up time.  I'll be fine within a day or two.  I got 250 on Push Press, which I'm happy with. I barely got 240, but figured I might as well go for 250 anyway, and I nailed it. SO happy. My all-time record is 255.  Rest of session I just wanted to really hammer out some weighted pullups, and do some farmers walks. Wasn't sure I was progressing on the farmer's walks, then I saw that the last time I did them with 105 I got 67 steps.  So yeah, definitely improving.  

March 15, 2015 Sprinting

• 100m: 8
• Total: 800m

At BU again.  Forecast for this coming week is high 40s, and this coming Sunday may be around 41, if that holds up I may get to run outside at Harvard's track. One can hope. 

March 9, 2015 Upper

• Bench Press (pinkies on knurling): 265*1 275*1 290*1 225*6
• Pendlay Rows: 135*3 185*3 160*5
• Push Press: 185*1 205*1 225*1 235*1 245*1
• Sternum Pullups: 25*4 25*3 25*3
• Hexbar Farmer Walks: 315*60 315*53
• Push-Up Plank Press: 1:08 1:02

Good stuff here, getting closer to 300 with the narrower grip on benching. 

March 8, 2015 Sprinting

• 100m: 8 

BU track again, really good session here, feel like I'm back to a well conditioned state here, only took 3 sessions. 

March 1, 2015 Sprinting

• 100m: 8

Again at BU

February 23, 2015 Upper Body

• Bench Press (pinky on knurling): 250*3 250*3 250*3 250*3 250*3
• BB Unilateral T-Bar Rows: 205*3 225*3 245*3
• Push Press: 225*1 235*1 240*1
• Sternum Pullups: 7, 5, 4
• DB Farmers walks: 105*67

Wanted to get some more reps in with the pinky on knurling width for bench press. Also, push press is going back up.  May take a run at 275 in the coming months. 

February 22, 2015 Sprinting

• 100m: 8

So I finally gave up waiting for the track to melt at harvard and went to BU's indoor track at their gym.  It's a pretty fast track, but the length is weird, 7 laps to a mile, so about 230m.  This means there isn't much of a straightaway. I compensate by starting off the oval, in an area for stretching, that is behind one of the long straightaways, I start sprinting from there, and get to about where 100m is before stopping.  Feels good to get a run in again. After I'm done at BU I'll have to just pay for a day visit to the Y in Newton or somewhere with an indoor track. 

February 20, 2015 Upper Body

• Incline Bench Press: 225*1 245*1 255*1 265*1
• Unilateral T-Bar Rows: 135*3 155*3 175*3 (no wraps on first two sets)
• Seated Press: 135*3 165*2 185*1 195*X womp womp
• Sternum Pullups: 8, 7, 4
• Hex Farmers: 275*105 275*82 275*62

nothing spectacular here, just the usual; seated press should go back up now that I'm doing it more again.  I had to rest my shoulder a bit since it was sore for a couple months there.  Everything is back to normal at this juncture. 

February 15, 2015 Conditioning

• Shoveling: 45 minutes
• Burpees: 15, 9, 10
• KB Snatches: 20*10

Just some light stuff here after having to shovel more f'ing snow. Ugh. 

February 8, 2015 Conditioning

• Hex Farmers: 275*100 275*77 275*60
• Broad Jumps: 9' 0", 8' 10", 8' 11", 9' 0", 8' 6" (I guess farmers exhausted me), 9' 0", 9' 1", 9' 6.5" TIES PR, 9' 4", 9' 4", 9' 0"

Good session, I guess doing farmers first really fatigued me. Had to dig deep for those last several jumps. In the future I should probably do the broad jumps first, and then carries after if I'm doing them that day. 

February 3, 2015 Upper Body

• Bench Press: 22583 245*3 265*2 285*1 305*1
• BB Rows: 185*3 225*3 250*3
• Push Press: 185*3 205*3 225*1
• DB Farmers: 75*100 75*80

Good times, still over 300 on benching, bb rows are progressing with good form. Back to push pressing as well, went really well!  

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. 

January 30, 2015 Upper

• Incline Bench Press: 225*1 250*1 270*1 225*2
• Sternum Pullups: 25*3 25*2 25*2
• Seated Press: 180*1 190*1 200*1 TIES PR
• T-Bar Rows: 170*2 170*2 170*2
• Hex Farmers: 315*55 315*37 275*57

Really strong on the bench, the 270 went up nice and smooth.  Rest of session went well too.  Good times. 

January 25, 2015 Conditioning

• Sled Pushes: 90*4
• Battling Rope - Rope Slam S.S: 50-10 50-15
• Broad Jumps: 9' 0.5", 9' 0", 8' 10", 9' 1", 9' 3" NEW PR!!, 9' 0", 9' 5.5" NEW PR!!, 9' 4", 9' 3", 9' 3", 9' 3", 9' 5"!!, 9' 3.5", 9' 6.5" NEW PR!!, 9' 1", 9' 2", 9' 3.5"
• DB Farmers walks: 105*66 105*67

Great jumping session.  What really made the difference is not worrying about swinging my arms so much.  You're supposed to swing them forward right as you're launching, but I was over-thinking it, and it came off more mechanical than fluid.  I tried just sitting back deep and exploding up out of that; really focusing on that part.  The arm swing felt more complementary, as it should, and was less of the focus than it was prior.  

January 20, 2015 Dodgeball!

• Dodgeball: 90 minutes

Fun times! Really enjoyed it

January 12, 2015 Sprinting

100m: 8
Total: 800m

January 5, 2015 Conditioning

• Rowing 200m: 1,1 0:34, 0:33, 1
• Hex Farmers: 300*50 300*50

Miserable conditions outside, went for some indoor work instead.  Full 2 seconds off record pace on the 200m rows, not surprising though, I don't really do it often.  

January 4, 2015 Upper / Conditioning

• Incline Bench: 195*6,6,6,6,6,6
• Broad Jumps: 8' 3", 8' 7.5", 9' 0.5", 8' 8", 9' 1.5", 9' 0", 9' 0", 9' 2" Tied PR?, 9' 1.5", 9' 1", 9' 2.5" NEW PR?? YUP! NEW PR!!

Alright, week 2 of smolov begins, we'll see how it goes.  More importantly though, I for some reason got away from doing broad jumps, I think because I was so gassed after sprinting when I was setting my records in sep/oct that I never had the energy, and then they just faded from my repertoire. Kind of like landmine laterals (note to self: do these again).  So today after inclining I decided to try some more. First few didn't feel that good, and I gave myself some shin splints from landing too heavy.  I actually had no idea what my PR was, but as I entered them here I just realized I tied, and then broke it.  Not too bad for a couple months off from them, and being about 203 lbs.  I guess all the squatting has been paying off. 

August 17, 2014 Sprinting

• 110m: 2
• 100m: 13.20, 13.25, 13.14 NEW PR!!, 13.06!! NEW PR!!, 13.15
• Total: 720m

WOAH.  ok, so I figured that I'm bringing my chest up too early, I do better when I'm 'leaning' into things for longer, so I wanted to see what would happen if I kept my head down like the first 50-60m even.  It's really counter to what you see most sprinters do, but I'm not starting from a crouch so I'm betting that has something to do with it.  Anyway, I kept my head down and was leaning for like the first 80m. I figured that probably blew the time, on top of it being my fifth run of the day, but instead I set a new PR.  Good times.  So I figured I'd just get into the pattern and run a couple more like that, figuring my times would be slower, but hey, practice form, right?  So I was completely and utterly shocked when my 6th sprint of the day beat that new PR by .08, AND I think sub 13 is feasible soon. I can't wait to see! I can't describe how happy I was after seeing that 13.06.  Although I have bigger goals, it doesn't hurt to stop and enjoy some milestone along the way, or be happy at what you've accomplished, it can really be a boost. Good times. 

July 20, 2014 Sprinting

• 220m: 2
• 110m: 4
• Total: 880m

If you're going to run 200s or 100s for times you need to tack on an extra 10% to the end so you can run full tilt right through the finish line of the regular length.  Went late at sunset, felt good.