October 19, 2014 Sprinting

• 110m: 2
• 100m: 12.65 NEW PR!! 12.88
• 110m: 3
• Total: 750m

Well that went well.  Friday I didn't do regular squats; I was trying to save my posterior chain for a sprint session and a record attempt. It worked!  Feels awesome.  Although I will say I'm absolutely gassed after this. 

October 17, 2014 Lower

• Front Squats: 225*1 245*1 265*1 275*1 285*1 295*1
• Suitcase Carries: 65*45 65*45

Want to see if I can hit a PR sprinting on sunday, so I laid off posterior chain stuff. Hopefully it pays off. 

October 15, 2014 Dodgeballl!

• Dodgeball: 80 minutes

good times...good times. 

October 14, 2014 Lower - PM Session

• BB DL: 405*1 425*1 445*1 455*1
• HPS: 135*3 145*2 155*1
• HPC: 185*2 185*1 - exhausted
• Dead Bugs: 10, 10

Didn't have a ton of energy here

October 14, 2014 Walking - A.M. Session

• 10% incline Walk: 30 minutes, 1.66miles

Had some time this morning to do some incline walking on the treadmill.  Good stuff. 

October 13, 2014 Upper

• Guillotine Press: 185*3 205*3 225*2 235*1
• Pullups: 75*2 75*2 75*2
• Push Press: 225*1 235*1
• T-Bar Rows: 160*3 170*3 180*2
• Face Pulls: 30*8 45*8

Threw facepulls in.  Man I love guillotine presses. Also threw in some weighted pullups here. Went well

October 12, 2014 Sprinting

• 110m: 2
• 100m: 13.09, 12.90, 13.05
• 110m: 3
• Total: 850m

Didn't know how fast I'd be here, with the cramps on Wednesday my right calf was still a bit tender. Things went well though. 12.90 is nothing to sneeze at.  Focused mainly on 110s though. 

It's tempting when you're close to a record to keep pounding at it every session, but it's important to focus on keeping that base there. That goes for weighted stuff, sprinting, jumps, whatever.  I don't want to focus only on 100s and lose the benefit of the 110s. 

October 9, 2014 Upper

• Incline Bench Press: 225*1 235*1 245*1 255*1 260*1
• Sternum Pullups: 9, 7, 5
• Seated Press: 75*3 80*4 85*3
• Cable Rows: 140*5 170*5 190*5 220*2
• DB Reverse Flyes: 35*3
• Suitcase Carries: 60*40 60*40

Good times, glad incline bench is still that high. I think this bulk I'm going to try and get 300 on it. 

October 8, 2014 Dodgeball!

• Dodgeball: 90 minutes

MONSTER calf cramps first on one leg, then the other.  What a pain in the ass.  Also back cramped up too.  Not sure why, I felt fully hydrated. 

October 7, 2014 Lower

• Sumo Squats: 315*1 340*1 365*1 385*X<--breathing wrong, almost blacked out 
• Squats from Pins: 315*1
• Front Squats: 250*1 265*1 285*1
• BB Bulgarian Split Squats: 135*2..meh
• BB Lunges: 135*4
• Dead Bugs: 10, 10

Good times. Messed up breathing on 385 attempt, lucky I didn't black out. Decided to throw some split stance stuff in...it was ok I guess. I'm never entirely comfortable with those exercises for some reason.