March 4, 2014 Lower

• Squats: 365*1 405*1, 1, X-stuck 2/3 of way up...
• Bench Press: 250*1 275*1 290*1 300*1
• T-Bar Rows: 160*3 160*2 160*2
• Push Press: 225*1 235*1
• Front Squats: 235*1 255*1 275*1
• Landmine Laterals: 70*1 70*1

45 minutes

Well that was odd, never gotten stuck that high up on a squat before. Just could not get any farther up.  Such is life. Good session though nonetheless.  Next week I'm going to go for a PR on squats, hopefully get some videos too.  I enjoyed this session; someday in the future when I have a family I've thought of combining days so that I have a couple extra off-days per week from the gym. We shall see, but days like this show me I can do that if need-be. 

March 2, 2014 Conditioning

• Broad Jumps: 8' 4", 8' 7", 8' 4", 8' 5", 8'6", 9'1"(!), 8' 4", 9'0", 8' 5", 8' 9"
• Bench Clap Pushups: 5
• Seated DB Press: 60*10 65*7

Again, more shoulders.  Really focused on clamping down core and transferring power violently through the floor for maximum explosiveness here.  Took a few jumps to really get going, but saw some great results.  Let me put it this way; my PR is 9' 2", at 192 lbs.  I weigh about 226 right now, so I'm 34 lbs. heavier and only missed it by an inch, then two jumps later by 2".  I'm happy. 

February 28, 2014 Upper Body

• Seated Press: 135*8 155*5 165*2 145*5
• Sternum Pullups: 5, 4, 3
• Cable Laterals: 20*10 25*10 30*6
• Cable Reverse Flyes: 10*10 15*8
• DB Front Raises: 35*8 25*9
• Short-Bar Curls: 90*5
• Cambered Reverse Curls: 45*10

37 minutes

Wanted to do a little bit more for shoulders/rear delts. Also tried sternum pullups...wow, much tougher. I think that may be indicative that when I'm rowing or doing back exercises I'm using too much English, if you look at how much weaker I am when making sure my sternum actually touches the bar, you can't really cheat these as well, and you can see the reps fall off earlier. Good test. Also did some curls and stuff, just for fun, been a few years since I did any. 

February 27, 2014 Lower / Posterior Chain

• Deadlifts: 405*1 455*1 455*1
• Power Snatch: 135*2 155*1,1 165*1, 1
• Power Cleans: 185*1 - tired
• Reverse Hypers: 50*10 50*10

29 minutes

hamstrings still kind of tight from squatting, didn't go full bore here. 

February 26, 2014 Dodgeball!

• Dodgeball: 85 minutes

February 25, 2014 Upper / Light

• Bench Press (Cluster): 225*8,8,6,4,3,2,2,2,2,3 (40 reps / 9:30)
• Unilateral BB T-Bar Rows: 135*6 145*6
• Push Press: 225*1 225*1 225*1
• Neutral Grip Pullups: 8,6 gassed
• DB Standing Laterals: 15*11 20*7

39 minutes

Mixed things up a bit, did a cluster on benching, some light weight stuff, and standing laterals, which I haven't done in ages. Good session. 

February 24, 2014 Lower / Heavy

• Squats (Cluster): 365*1,1,1,1,1,1,1,1,1,1 (10, 8:10)
• Front Squats: 225*3 245*3 265*2
• Pull-Throughs: 120*8 140*8

28 minutes

Good session, never done a cluster on squats before; I enjoyed it. 

February 23, 2014 Conditioning

• Battling Rope - Rope Clap SS: 30-25, 30-25, 30-25

real quick session, don't want to tire myself out for the last week before I start trying for PRs

February 21, 2014 Lower / Posterior Chain

• Deadlifts (cluster): 405*1,1,1,1,1,1,1,1,1,1,1 (10 minutes, 11 reps)
• Power Cleans: 185*1,1,1,1,1,1
• Hanging Power Snatches: 135*3 145*1 - gassed
• Ab-Wheel: 10

32 minutes

Tried clustering deadlifts again, went better this time. I actually found it tougher than doing a 10 or 11 rep set with the same weight because each one of these was from a dead stop.  Good session

February 20, 2014 Upper Body

• Incline Bench Press: 225*4,3,3,2,2,2,2,21,1,1,2 (13:41/25 reps)
• Cable Rows: 200*6 200*6 200*4
• Seated Press (in squat rack): 135*4 135*3 135*5
• Cable Face Pulls: 20*10 30*10 40*10
• DB Lateral Raises: 15*10 20*6

35 minutes

Decided to try a timed challenge here, how quickly could I get to 25 reps on 225 with incline benching. I was still tired from flat benching 2 days ago, probably would've done much better if I was fresher. Rest of session went good. Want to do some stuff for mid-back and rear delts next couple sessions, hence face pulls.