May 25, 2015 AM Sprinting

Energy:7

• 100m: 1, 12.44 NEW PR!!, 12.47!, 12.56

THERE we go. 

 

May 24, 2015 Sprinting

Energy: 7

• 100m: 1, 12.78 (short stepping), 12.50, 12.67, 12.72
• 110m: 1
• Broad Jumps: 9' 1", 9' 4", 9' 4", 9' 4.5", 9' 4", 9' 3.5", 9' 4"

Blarg...thought I had a PR in me here, realized my stride was shortening up, not good.  May try again tomorrow.   May have a session where I broad jump first to see what I can do fresh. I do love jumping.

May 22, 2015 Lower Body

Energy: 7

• Deadlift (double overhand, no straps): 315*3 (no chalk) 375*1 385*1
• Deadlift (mixed grip, no straps) 435*2 465*1 480*1
• Hanging Power Cleans: 185*3 195*2 205*2-starfishing
• Hanging Power Snatches: 135*3 145*3 150*3
• Hexbar Farmers: 405*60 405*53
• Standing Calves: 220*10 24*10
• Paloffs: 100*10

I'm breaking out how I'm doing deadlifting here, just so I can track how my double overhand group is improving.  VERY good on the snatches, no idea where it came from. On standing calves I had my toes pointing out and it was definitely better, felt it in my calves much more.

May 21, 2015 PM Upper Body

Energy: 8

• DB Incline Bench: 100*9 100*7 100*6
• Sternum Pullups: 11(!!), 7, 7
• BTN Press: 105*10 125*7
• BB Rows: 225*5 225*4 225*4
• Close-Grip Bench Press: 135*10 185*8 205*5
• Hammer Curls: 45*9
• Wide-Stance Anti-Rotational Chop: 70*10

Good session, I decided to add in close-grip bench press; previously I was afraid it would be too much on my shoulder with how sore it is after dodgeball, but I've learned to throw better and not tax the shoulder as much so it's fine. Also I'm KILLING sternum pullups lately, I've just had a lot more explosion at the bottom of them. 

May 21, 2015 AM Sprinting

Energy: 8

• 50m: 8
• Total: 400m

Just workin on starts!

May 20, 2015 Dodgeball!

Energy: 8

• Dodgeball: 90 minutes

the usual!

May 19, 2015 Upper Body

Energy: 4

• Bench Press: 225*7 225*7 225*7
• unilateral bb t-bar rows: 135*7 135*7 135*8
• Push Press: 225*1 235*1
• Side-to-side Pullups: 6
• Pendlay Rows: 135*12
• DB Incline Curls: 30*9 30*6
• Foam Roller ab rollouts: 3 (kneeling), 1(standing)

NO energy here for some reason. Decided to do some lighter stuff.  Side-to-side pullups just for fun as well, here's a video of someone doing them, except I was gripping with both hands, not resting it on the bar. 

 
Also foam roller ab rollouts hit some parts of my core I am not used to tapping into, like by my hips, I don't know how else to explain it, but I was still sore 3 days later. I think it was the standing variant that got me, so I'm going to add them in to work whatever was lagging. 

Side  note: Since doing the high rep dumbbell work on Thursdays for upper body I've noticed my pecs are clearly more 'square'.  It's not a slight difference.  You can't shape muscles, but you can definitely bring up different muscles in a group to make it appear like it, and that's probably what's going on here. I'm a fan.

May 18, 2015 Lower Body

Energy: 7

• Squats: 315*2 355*1 375*1 385*X
• Front Squats: 275*1 295*1 315*1
• Good Mornings: 225*1 glutes are done.
• DB Farmers: 120*101 120*67
• Seated Calves: 125*12 125*12

legs are tired from sprinting yesterday, still I'm disappointed I missed 385 on squatting. Such is life. 

May 17, 2015 Sprinting

Energy: 5

• 100m: 1, 13.09, 12.80, 13.06
• 200m: 1,1
• 110m: 1
• Total: 910m

Left hamstring was REALLY tight, couldn't hit top speed.  No idea why, I just woke up like that and couldn't get the thing to let go really.

May 15, 2015 Upper Body

Energy: 5

• DB Incline: 100*9 100*6 100*6
• Sternum Pullups: 9, 6, 6
• BTN Press: 100*10 120*7
• T-Bar Rows: 135*5 115*7
• French Press: 65*10 65*9
• Reverse Curls: 70*9 70*8

Good session, higher reps as usual for this one.