Right shoulder is REALLY sore still, doing a ton of band pull aparts. Going low volume for this session to let it recover
- DB Incline: 110*8
- Sternum Pullups: 12
- Unilateral DB Standing press: 60*10
- Cable Rows: 100*12
Was really letting my throws rip here, shoulder is about as sore as it's been. I was exhausted after, it's a surprisingly intense anaerobic workout when you spend about 90 minutes throwing a ball as hard as you can. Going to have to rest my shoulder Friday. Taking tomorrow off, since I've been beating the heck out of myself last couple weeks.
- 60m: 3
- 100m: 1, 12.04, 11.94, 1
Ugh. No top gear again, I have GOT to get better at focusing on letting my CNS recover, switching to the double leg session on Tuesdays is nice, but then if I just replace my usual Thursday session with an absolute beating out on the track, then I'm not actually making progress.
- Front Squats: 135*5 185*5 225*3 250*1 265*1 285*1 300*1 310*1
- Front Squat Walksouts: 365*10 seconds 385*10 seconds 405*20 seconds!!
- BB Calves: 315*10
- Dead Bugs: 10, 10
"I need to give my CNS a rest, better not push it too much...maybe just do front squats"....15 minutes later "These walkouts are intense...let's see if I can do 405!" 30 seconds later: "Man my CNS is going to be fried".
It's just hard for me to lay off anything, once I'm in the gym, or on a field, or whatever, I have a hard time dialing back. So I may start out taking it easy on front squats, but I inevitably end up ramping up the weight on them, and then doing the walkouts, which I thought would be easy, but the last one absolutely fried me. Hopefully I get a lot of sleep tonight; tomorrow is supposed to be hot, want to try a quick sprinting session before dodgeball.
- Bench Press: 225*3 245*1 265*3 265*3 265*3
- Pullups: 95*2 95*1 95*1
- DB Flat: 105*9 110*7
- BB Rows: 185*6 185*6 185*6
My shoulder is still sore from dodgeball, trying to give it a bit of a break here, no direct shoulder work.
- 110m: 2
- 40y: 4
- 100m: 12.38, 1, 1
REALLY exhausted, no top gear, barely even a second highest. I need to let my CNS recover here, I haven't really had more than a couple off days the past few months. I should relax some for a couple days and let things recover.
- DB Incline: 110*8 105*8
- Sternum Pullups: 12, 8
- Unilateral DB Standing Press: 70*7
- Cable Reverse Laterals: 30*5 20*7
Wanted to take it easy here, REALLY beat after yesterday.
- 60m: 2
- 100m: 12.31, 11.97 (slipped at 30m), 11.87 NEW PR!!, 11.88!!, 12.04
- Broad Jump: 8' 7", 9' 2", 9' 5", 9' 6"
Honestly, I felt slow on the 11.87, I think I can do better. The 11.88 followup was pretty nice too. Not going to lie, I'm pretty beat. 11.97 was nice, I stumbled a bit at 30m though.
- Squats: 315*2 335*1 365*1
- Front Squats: 225*1 250*1 275*1 300*1
- Deadlift (double overhand): 315*1 345*1 365*1
- Deadlift (mixed grip): 405*1 435*1
- HPS: 95*3 115*3 135*3 145*2
- Dead Bugs: 10, 10
looooow energy here for some reason, felt like I was dragging ass
