February 25, 2015 Dodgeball

• Dodgeball: 85 minutes

good times

February 23, 2015 Upper Body

• Bench Press (pinky on knurling): 250*3 250*3 250*3 250*3 250*3
• BB Unilateral T-Bar Rows: 205*3 225*3 245*3
• Push Press: 225*1 235*1 240*1
• Sternum Pullups: 7, 5, 4
• DB Farmers walks: 105*67

Wanted to get some more reps in with the pinky on knurling width for bench press. Also, push press is going back up.  May take a run at 275 in the coming months. 

February 22, 2015 Sprinting

• 100m: 8

So I finally gave up waiting for the track to melt at harvard and went to BU's indoor track at their gym.  It's a pretty fast track, but the length is weird, 7 laps to a mile, so about 230m.  This means there isn't much of a straightaway. I compensate by starting off the oval, in an area for stretching, that is behind one of the long straightaways, I start sprinting from there, and get to about where 100m is before stopping.  Feels good to get a run in again. After I'm done at BU I'll have to just pay for a day visit to the Y in Newton or somewhere with an indoor track. 

February 20, 2015 Upper Body

• Incline Bench Press: 225*1 245*1 255*1 265*1
• Unilateral T-Bar Rows: 135*3 155*3 175*3 (no wraps on first two sets)
• Seated Press: 135*3 165*2 185*1 195*X womp womp
• Sternum Pullups: 8, 7, 4
• Hex Farmers: 275*105 275*82 275*62

nothing spectacular here, just the usual; seated press should go back up now that I'm doing it more again.  I had to rest my shoulder a bit since it was sore for a couple months there.  Everything is back to normal at this juncture. 

February 19, 2015 Lower Body / Olympic Lifting

• Deadlift (double overhand): 315*1 335*1
• Deadlift: 405*1 435*1 455*1 405*1
• Hanging Power Snatches:95*3 115*3 135*3 145*2
• Overhead snatch-grip holds: 145*20(seconds) 145*30
• Hanging Power Cleans: 145*3
• Press Walks: 90*100 90*100

Good times, I feel like my grip strength is improving from the farmers walks, I couldn't have gotten 335 overhand before on deadlifting. My grip has been a weak point, now I really focus on trying to squeeze the bar to death as I pull.  On the snatches, at 145 I held it overhead for a while after each rep, I really like that feeling. Finished with cleans, and then did some press walks; pressing a short-bar overhead and then walking. I count that as a weighted carry of sorts

February 18, 2015 Dodgeball!

• Dodgeball: 80 minutes

Good times dodging

February 17, 2015 Upper Body

• Bench Press (Pinkies on knurling): 225*3
• Bench Press (Pinkies on knurling) Cluster Set: 250*1,1,1,1,1,1,1,1,1,1
• BB Rows: 225*3 245*3 245*3
• Push Press: 185*1 205*1 225*1 235*1
• Sternum Pullups: 8, 6, 5
• Battling Rope - Rope Slam SuperSet: 40*10 50*10

Continuing with the narrower grip bench press, wanted to get some more heavy reps in just to get used to it faster. I didn't lose nearly as much weight on the bar as I thought I would moving my grip in.  I think I could cross 300 lbs again within a couple weeks.  Also, push press weight is going back up.  

February 16, 2015 Lower

• Olympic Squats: 225*3 275*2 300*1 315*1 335*1 355*1
• Front Squats: 225*1 275*1 
• Good Mornings: 225*1 245*1
• Hexbar Farmer's Walks: 275*100 275*81
• Standing Calves: 220*1 240*10
• Dead Bugs: 10, 10

Olympic squats taxed me pretty hard here, great times!

February 15, 2015 Conditioning

• Shoveling: 45 minutes
• Burpees: 15, 9, 10
• KB Snatches: 20*10

Just some light stuff here after having to shovel more f'ing snow. Ugh. 

February 13, 2015 Upper / Lower

• Deadlifts: 315*1,1,1,1,1 deload week
• Hanging Power Snatches: 95*4 115*4 135*3 145*2
• Incline Bench Press: 225*1 245*1 265*1 - left tri felt weird
• Unilateral BB T-Bar Rows: 160*3 170*2
• Suitcase Carries: 30*100 30*100
• DB Reverse Laterals: 25*8 25*6

I fell way behind updating this....I'm entering this on March 12.  Suitcase carries were kept light, trying to really keep form better on these instead of listing over to one side.