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. 

October 18, 2013 Upper / Light

• Dumbbell Bench Press: 85*10 95*6-wtf 100*6
• Rope Pullups: 6
• Pullups: 10, 7
• Standing Press: 105*10 115*10
• Cable Rows (W-Bar): 140*10 150*7
• DB Incline: 100*7 105*4
• WSARC: 60*10

36 minutes

Didn't feel like doing a regular incline session today.  Mixed it up a bit. Surprised I only got 6 on the 95 benching.  Rest of session went well.  I feel like cable rows are much more compatible with higher rep work as opposed to barbell rows, where you're bent over, which gets exhausting on my lower back. 

October 17, 2013 Lower Body / Olympic Lifting / Heavy

• 2 Plate Deficit Deadlifts: 315*1 365*1 385*1 405*1
• Power Cleans: 195*3 205*2 215*1 185*5 135*5
• Hanging Power Snatches: 135*3 145*2 155*X 135*5 135*6 135*4
• Ab-Wheel: 10, 10, 10

49 minutes

Good session...hope these pulls from a deficit pay off.  Was pissed I missed 155 on the snatches; I was gassed by then. Did some 135 sets after to punish myself. Finished with some ab wheeling. 

October 16, 2013 Sprinting

• 100m: 10
• Total: 1000m

Stayed light on my feet for all of them, focused on mid-foot strikes.  Felt much better! Faster too

October 15, 2013 Upper / Heavy

• Bench Press: 225*3 245*3 255*3 265*3 280*1 290*1
• T-Bar Rows: 160*3 170*2 160*2
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 90*2 90*2 90*1
• Landmine Laterals: 70*2
• DB Incline Bench: 105*4
• Sled Push & Pull: 90*14 (3:00)
• Paloffs: 90*5 90*5
• 10 lbs. plate transfer planks: 4*2 4*3
• PUPP: 1:00

45 minutes

smorgasbord workout. Got everything in though.  Built up on benching which is more inline of what I want to do on the heavier days.  I really enjoy the heavy t-bar rowing.  Sled push & pull was for the competition at my gym, it's on a longer course this time around. 

October 14, 2013 Lower / Light

• Front Squats: 225*4 225*4 235*4
• Squats: 315*4 315*3 315*3
• Good Mornings: 135*5 155*5 165*5
• Overhead Squats: 45*5 65*5
• PUPP: 1:30
• Sled Pushes: 270*2

44 minutes

On the 'light' days I'm going to do front squatting first, just so it gets some lead-off spot work.  I don't really care what my higher rep back squat numbers are to be honest, and since my quads lag behind this will give them a bit of priority.  Not sure how I feel about overhead squats; I like the movement, it's just that I'm so beat by the time I get to them that I keep falling over.  Finished with some sled pushes.  There were a few 45s on it so I felt like tossing some more on and going to town. 

October 13, 2013 Conditioning

• Jump Rope: 35, 50 (2:05)
• Broad Jumps: 8' 7", 9' 0"
• Parallel Battling ropes: 20, 25
• Rowing: 500*1:57, 300*1:00, 200m*0:34 NEW PR!!

So the broad jumping is hurting my knees at this point, I've just done a ton of it lately, and the gym floor even with the turf in the 'cross training' area is still tough to land on several dozen times in the space of a week. Did some parallel battling ropes, where you move your arms out to the side and then sort of clap them together...clap dem ropes.   Finished with some rowing. Broke 100m up into a few bite sized chunks.  I honestly don't know if I can get any better than 34 seconds on the 200m.  That took every ounce I had, and I was pulling violently on every pull.  We'll see. 

October 11, 2013 Upper Body / Heavy

• Incline Bench Press: 225*2 245*2 255*1
• Pullups: 95*2 95*2 95*1
• Standing Press: 155*2 155*2 155*2
• T-Bar Rows: 155*3 165*2 175*1
• Dumbbell Flat: 110*4
• Rowing: 514*1:50

40 minutes

Left wrist sore from jamming it on deficit dl's yesterday.  Otherwise good session.  Did some rowing at the end, no clue why I didn't record my flat 500 time. 

October 10, 2013 Lower Body / Olympic Lifting

• Power Cleans: 135*5
• Hanging Power Cleans: 155*5 165*4 175*3
• Hanging Power Snatches: 135*5 145*2 135*5
• 2-Plate Deficit Deadlifts: 335*4 335*4
• Pull-Throughs: 100*10
• Paloffs: 80*10 90*6

36 minutes

Decided to do some more power cleans here, although I prefer doing them heavy. May need to look at form and how I'm doing them. I think my form on snatches is actually better than cleans. I have trouble with the concept of 'rotating myself under the bar' on cleans. It just doesn't make sense to me.  On snatches though it does since it's over my head, and I can think of myself as almost 'swinging' on the bar.  If  I ever figure it out on cleans I'll post about it.  Did more deficit deadlifts. I really hope these things pay off, they're murder on my whole posterior chain, especially my lower back. Not in a bad way, it just taxes the heck out of them.  Also I don't use wraps on them. I've wanted to wean myself off using wrist wraps as much as possible, and since the weight I'm using here is so small it's a great opportunity.  I have to be careful though, when resetting the weight back to the floor those extra few inches really make the bar pick up speed.  Jammed my wrists pretty good. 

October 9, 2013 Sprinting

• 100m: 9
• Total: 900m

So I'm not sure why my hamstring is bothering me when I sprint, but I did figure out how to stop it. I noticed that with lighter footfalls it hurts way less. Previously I noticed that around 30m or so is when the problem started acting up, and that's usually when I end up going flatfooted when sprinting.  So while it's not pleasant, it's a reminder to stay on my midfoot when sprinting.  Did that here and got 900m in.  Done a ton of broad jumping lately, going to take a bit off from it, only because it gives me shin splints if I do it too often.