April 3, 2014 Upper / Heavy

• Seated Press: 135*2 155*2 175*1 185*1 155*4
• T-Bar Rows: 135*3 160*3 160*2
• Incline Bench Press: 225*2 240*1 255*1 265*1
• Cable Reverse Laterals: 20*6 15*7
• Dead Bugs: 6, 5 (per side in both cases)

45 minutes

Good article here on core training, going to be incorporating dead bugs more often, felt great.  On these Thursdays I'm going to lead off with seated pressing of some sort most days.  Everything went well. I noticed my incline bench doesn't suffer much by moving it back to 3rd instead of 1st, in fact it doesn't appear I lost anything off of it. 

April 2, 2014 Dodgeball!

• Dodgeball: 85 minutes

Good times! A lot of fun

April 1, 2014 Lower Heavy

• Squats: 315*2 345*2 365*2 385*X - quads completely locked up
• Rack Squats: 315*1
• Front Squats: 225*2 250*2 275*1
• Good Mornings: 185*2 205*2 225*2
• Ab-Wheel: 10

43 minutes

I have no idea what happened on the 385 squat attempt.  It wasn't muscle failure...my quads just sort of locked up, I was 3/4 of the way up and I just couldn't get them to move any more. Weird. Rest of session went well.  Went a little light on good mornings, back was feeling fatigued. 

March 31, 2014 Upper / Heavy

• Bench Press (Paused Reps, No Arch): 225*3 245*3 255*2 265*1 275*1
• BB Rows: 185*3 225*3 245*2
• Push Press: 225*1 250*1
• Neutral Grip Pullups: 70*2 70*2
• DB Incline: 90*4 100*4 
• DB Reverse Laterals: 15*10

43 minutes

Rows focused on form again, going to keep doing that.  My left elbow is still hurting, I think I have mild tennis elbow in it, it hurts when I go from full extension to any bent position; so from the bottom of a pullup through the whole movement, or on push pressing from the lockout overhead down to the racking movement on my shoulders.  I think I irritated it initially from all the heavy push pressing I was doing.  May lay off pullups for a week or two see if that helps. Rest of session went well; I was actually very happy I got 275 on the bench paused rep, no arch.  Strength is holding up well so far as well. 

March 30, 2014 Sprinting

• 60m: 4

OK it was absolutely freezing out and a shattering wind blowing across the track.  Was NOT prepared for that, didn't even have an undershirt on.  I'm still pretty fat right now from the bulk too, may wait a couple weeks til I'm down 3-4 more lbs. to save wear & tear on my knees. 

March 28, 2014 Upper / Light

• Pullups: 8, 7, 7
• Seated Press: 95*10 115*10 135*7
• BB Unilateral T-Bar Rows: 135*6 135*6
• DB Front Raises: 25*10 30*10

Good session, for this cut I'm going to be doing 1 light session per week, 3 heavy, 1 sprinting, and 1 dodgeball.  I'm inputting a ton of workouts right now (It's Easter Day) and when that's done I'm going to post the cut diet I'm going with.  This session went good, was kid of eyeballing weight since I haven't gone light in ages and had no idea what would put me in the 6-10 rep range. 

March 27, 2014 Lower & Upper / Heavy

• Squats: 365*2 385*1 405*1
• Front Squats: 225*2 245*2 265*2
• BB Flat (low arch): 225*3 245*3 265*2 275*1
• BB Rows: 135*7 185*6 205*6
• Landmine Laterals: 70*2
• DB Reverse Laterals: 10*10

Wanted to get in a lower & upper session to make up for missing stuff earlier this week.  Squats went well, as did front squats.  I'll be writing soon about the cut nutrition & routine I'll be doing, once I get all the details ironed out, probably by early April.  Trying some low arch on the bench press instead of the big one I usually use. Going to do it for a few weeks, then see if I notice gains when arching more again.  Rows continued to focus on form over weight.  My lats & upper back are clearly more sore since starting doing them this way. 

March 26, 2014 Dodgeball!

• Dodgeball: 90 minutes

So on Sunday I got pretty bad food poisoning (or maybe the flu); fever got to 104.5 for almost 24 hours. Not good times.  That knocked me on my ass Sunday, Monday, and most of Tuesday.  Felt much better by Wednesday though, and did some dodging to get back in the swing of things. 

March 20, 2014 Lower / Heavy

• Deadlift: 435*1 455*1 475*2 475*1
• Hanging Power Snatches: 135*2 155*1 160*1

Quick session, wanted to do some deadlifting & snatches.   Good times!  

March 19, 2014 Dodgeball!

• Dodgeball: 90 minutes

good times! Hand is completely healed. Can't wait til I'm back down about a dozen pounds, it'll be much easier on my knees