January 11, 2015 Upper Body

• Incline Bench Press: 205*6,6,6,6,6,6
• BB Underhand Rows: 225*5 245*4 255*4
• BB Unilateral T-Bar Rows: 160*3 170*3
• Hexbar Farmers Walks: 315*41 315*21

Not gonna lie, my anterior delts are exhausted.  We'll see how the rest of the week plays out.  Did some good farmers walks here, I really love these things

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 2, 2015 Upper

• Incline Bench Press: 220*3,3,3,3,3,3,3,3,3,3
• Deadlifts: 430*5
• Hanging Power Snatches: 95*5 115*5 135*2
• Hex Farmers Walks: 225*50 275*50 300*40 300*20

Good session, really good actually.  If I ever go to full body routines in the future I could see a day like this occurring, just with deadlifts leading off, and higher weight/fewer sets on incline benching. This actually may have been one of my favorite sessions in recent memory.

December 30, 2014 (PM Session) Lower Body

• Squats: 315*1 365*1 365*1 385*1
• Front Squats: 265*1 285*1 310*1
• Good Mornings: 225*1 240*1 250*1
• Farmers Walks: 100*60 110*60
• Dead Bugs: 10, 10
• Standing Calves: 180*12

IT bands were ridiculously tight here, they just did not want to let go.  Good Mornings are going well too, really keeping form tight and seeing rewards now with weights approaching what I was doing before with sloppier form.  Also loving farmers walks. 

December 16, 2014 Upper

• Bench Press: 250*1 275*1 290*1 300*fucked up unracking
• Pendlay Rows: 135*3 185*3 205*2 225*1
• Push Press: 225*1 235*1
• Sternum Pullups: 8, 5, 5
• Farmers Walks: 90*50 100*50

Somehow caught lower pins when lowering the weight on the 300 attempt. No idea how I fucked that up.  Did some farmers walks, I keep saying I want to work in more carries, I really need to get on that.  It's a gap in my training right now, and I don't like that. Numbers indicate steps taken with the DBs. 

February 4, 2014

• Farmer Walks: 25 lbs. bumper, 22.5 trips
• DB Flat (3 minutes): 50*58
• Squats (Cluster): 365*1,1,1,1,1

The winter games at my gym are wrapping up; threw my hat in the ring in a few comps to see how I'd do.  Was pretty gassed after, just did a quick cluster of squats and then bounced.