June 29, 2015 Posterior Chain / Lower Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift (mixed grip): 405*1 435*1
• Deadlift (wraps): 455*1 475*1
• Romanian Deadlift: 365*1
• Hanging Power Snatches: 95*5 115*4 135*3 145*2
• Hanging Power Cleans: 185*3 195*1-gassed
• DB Farmers Walks: 120*90 120*80

Great session here, mid-back muscle that was pulled or whatever is now feeling much better than before.  Still not sure if this makes much sense to be doing so much posterior chain work while also sprinting so much, I'm planning a switch, I'll write about it soon. 

June 28, 2015 Sprinting

• 200m: 2
• 100m: 4
• Total: 800m

Good follow-up session to yesterday, working in more 200s, I want to get a baseline time down on these soon.  You're second half of the 200 is supposed to be faster because you're already running from the start of it, but I don't have really good finishing on these, I run out of gas. Need to fix that ASAP. 

June 27, 2015 Sprinting

• 100m: 1, 12.62, 12.41 NEW PR!!, 12.50
• 200m: 1
• 100m:1
• Total: 700m

On that 12.62 I was PISSED, I felt like right before that run I had a PR in me, I FELT that shit.  I went flat-footed at like 80m and I am 100% positive I was on track for about 12.3.  So next time I came back and did a 12.41!  Still happy with the PR, it feels GREAT.   

 

June 26, 2015 Upper Body

• Incline Bench Press: 225*3 245*1 255*1
• Pendlay Rows: 135*10 185*4 205*3
• Power Cleans: 185*3 185*1
• Power Snatch: 135*1 - just for fun
• Neutral Grip Pullups: 15, 12
• Seated Press: 135*10 155*4
• Heavy Bag Carries (Full Court): 8, 6
• Incline DB Curls: 30*10

Well that was a fun session. Had to take off yesterday, my legs were just dead; sprinting twice per week and working my lower body twice per week AND playing dodgeball is really leaving my posterior chain and lower body dead. I need to do something about this.  

June 24, 2015 Dodgeball!

• Dodgeball: 90 minutes

good times, good times. 

June 23, 2015 Upper Body

• Bench Press: 22583 250*2 250*3 250*3 250*3
• Sternum Pullups: 9, 8, 4
• Standing DB Press: 55*10 65*6
• French Press: 70*6 70*4
• DB Hammer Curls: 55*3
• Foam-Roller Ab-Rollouts: 2, 1

Little disappointed I didn't get better numbers on the sternum pullups.  

June 22, 2015 Lower Body

• Front Squat: 225*3 275*1 300*1 315*1
• Squats: 315*1 355*1 375*X - core folded over
• Clean grip reverse lunges: 135*5 135*5
• Standing Calves: 280*10 300*10
• Dead Bugs: 10, 10

Tried leading off with front squats here to prioritize quads more.  Went well, but my core was dead by the time I squatted. REALLY loving clean grip reverse lunges, hopefully it helps fix the slight asymmetry I have in my hips. It's still pretty obvious when I do these, when I move the left leg back, using my right leg as the balancer my body wants to collapse.  Odd because I would figure my right side would be the stronger one. 

June 21, 2015 Sprinting

• 110m: 5

Good session, just making sure I stay sharp for the 100s

June 20, 2015 Sprinting

• 110m: 2
• 400m: 1
• 100: 1
• 40y: 4.88 4.97
• 400m: 1
• 40y: 1

Robinson came to the track for this one, it's fun to sprint with a friend. 

June 19, 2015 Upper Body

• DB Incline: 105*8 100*8 95*7
• Sternum Pullups: 10, 6, 5
• Push Press: 225*1 235*1
• BB Rows: 225*2 - rhomboid..ouch.
• Close-Grip Bench Press: 185*8 205*4
• Hammer Curls: 45*8 50*5

Bumped first set on DB incline here, then descended to keep reps high.  I want to work on push pressing more, but with the shoulder pain last month, and then the rhomboid this past week I've had trouble working them in, as soon as that clears up though, they're going back in big-time, hopefully by end of June.  Also with CG Bench press sometimes I really feel it in my triceps, other times I feel like I'm wasting time, I need to figure out what's wrong with my form on them.