June 13, 2013 Upper Body

• Incline Bench Press: 225*3 235*2 245*1 250*1
• Pullups: 80*3 80*2 80*3
• Standing Press: 135*5 145*4 155*1 super strict form
• Unilateral BB T-Bar Rows: 155*5 165*4
• DB Flat Bench: 120*2 110*5
• Ring-Pullups: *8

39 minutes!

Wow...blew through this one. I think I'm used to cluster sets so that incline bench I did at the beginning went much faster than usual.  Everything went well here I suppose.  Standing press I used really strict form, came all the way, rested on my chest for a second, then did next rep, glutes/posterior chain clamped down, etc.  Unilateral bb rows went well, still enjoy them.  Was pissed I didn't get 3 or 4 at 120 on db bench, so I did 100 right after. Finished with ring pullups, tried sternum-plank chinups, but was too gassed.  Also, go read everything by Ben Bruno, he's relatively new but guy knows his stuff and I've incorporated a ton of his ideas into my training lately that have worked out great.  Here's his site (previous link was to t-nation articles by him)

Record Pages Update

Quick note: I updated the record pages, and split strenth/power records apart from speed/conditioning/endurance type records, since the page was getting lengthy with those two categories combined. I'll also be adding a page of helpful links for people getting started pretty soon as well.  

June 12, 2013 Sprinting

• 100m: 1, 1, 1 (13.47) NEW PR!!, 1, 1, 1, 1, 1, 1, 1
• Total: 1000m

Nice weather, good for some sprints. Hopefully I can knock some time off them now that the weather is nicer and I can do them more consistently.  

edit:  I thought 13.25 was my PR.  Apparently this was. If I had known that I would've gone in on my next couple to see if I could've shaved more time off.  Good times!  

Really wish I had bought a stop-watch sooner, last summer I feel like I was fast, not sure if I was ever this fast though.  It's nice to see my list of PRs on sprinting steadily getting faster over the last 12 months. Feels good man

June 11, 2013 Lower / Posterior Chain

• Deadlift: 405*1 425*1 455*1 475*1
• Hanging Power Snatch: 135*3 145*1 150*2 155*1
• Hanging Power Cleans: 165*3 185*1 205*X -tired
• Hanging Snatch-Grip High Pulls: 185*3 205*2 215*1
• Bird-Dogs: 5, 5

45 minutes

Good session, felt like going a tad heavier on deadlifts.  Snatches went well,  hadn't done cleans in 3 weeks, was pretty tired by the time I got to them. Read an article on snatch-grip high pulls, liked the idea so I added them in.  Threw bird-dogs in sort of as an afterthought. I was thinking as well that I may move deadlifts further back into the rotation on these days.  If I'm not going to be maxing on them, or near my max on a day, why bother doing them first, if they're going to fatigue the o-lifts that I do after.  By the time I got to cleans I was just wiped out today.  What I think I'm going to do from now on (when not maxing deadlifts) is start with the high pulls since that'll get my nervous system primed.  Then move to snatches, since the weight on them will seem lighter after doing a heavier similar movement in high pulls, then do the cleans. So cleans will still be third, but won't have deadlifting ahead of them, and then finish off with deadlifting.  

June 10, 2013 Upper Body

• Bench Press (Cluster Set): 270*1,1,1,1,1,1,1,1,1,1
• BB Underhand Rows: 225*8 235*3 245*8
• Push Press: 225*1 225*1
• Neutral-Grip Pullups: 80*3 80*2 80*2
• Landmine Laterals: 45*10 50*6
• DB Incline Bench Press: 105*3

43 minutes

Back to business, went well.  I'm always tired by the time I get to push pressing, I wonder how much I would put up if I led off with them for a couple weeks.  I'm getting tired of benching lately, at least barbell benching, both incline and flat.  I don't know why, it's funny, for years I avoided benching when I was first starting out, then I had to work harder at it to catch up to everything else I was working on.  Now...meh.  I don't really look forward to it.  May start moving it back in the rotation on these days, maybe put rows or push pressing first for a few weeks.  Rest of workout went well, db incline bench I was fried so I did 105 instead of 110. 

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. 

June 7, 2013 Lower Body

• Split Squats: 155*3 175*3 215*3
• Squats: 315*2 335*1 315*1
• Walking Lunges: 170*7 170*5
• Rack Hip-Thrusts: 225*4 245*4 275*3 315*3
• P.U.P.P.: 1:00

41 minutes

Still feeling a bit weak from the food poisoning. Really enjoyed the hip thrusts. Here is a link to an article about them. Going to start at 275 next week. The hold at the top really focuses on the glutes.  Here's a video from the article: 

June 6, 2013 Upper Body

• Incline Bench: 225*2 245*1 255*1
• Pullups: 80*3 80*3
• Standing Press: 135*3 155*2
• BB Unilateral T-Bar Rows: 145*6 15586
• Ring Pullups: 12, 8

33 minutes

Sore from benching two days ago still, abbreviated session. 

June 5, 2013 Sprinting

• 100m: 5
• 40m: 5

body was not feeling it. 

June 4, 2013

• Bench Press: 245*3 265*2 275*1 285*1 295*1
• Deadlift: 405*1 425*1 445*1
• Pendlay Rows: 175*6 195*5 205*4
• Hanging Power Snatch: 135*3 145*1 135*3
• Landmine Laterals: 45*10 50*8
• Ab-Wheel: 10, 11

Vacation was fine I guess.  Got food poisoning on plane ride home yesterday. Don't feel too weak now though. Hard to keep food down though. whatever.  Threw upper body here too since I didn't want to miss it two straight weeks.