October 9, 2015 Upper Body

• Sternum Pullups: 12, 9, 9
• Cable Row Face-Pulls: 20*12 30*11
• Neutral-Grip Pullups: 12, 9
• Cable Curls: 50*10

quick session, giving chest/shoulder a rest
 

October 7, 2015 Sprinting

• 110m: 1
• 100m: 12.09, 12.00, 12.09, 12.20

Horrible wind again, I don't think I'm breaking my record this season, going to have to wait til spring it looks like. 

October 6, 2015 Upper Body

• Bench Press: 22585 245*5 255*3  taking it easy on right shoulder
• Pullups: 100*1-ties pr 100*1-ties pr 100*1-ties pr
• BTN Press: 95*10 115*9-right neck 135*5-right neck
• BB Rows: 185*5 205*3
• DB Reverse Flyes: 30*9 30*6
• Ab-Wheel: 10

Right shoulder still feels irritated, I just don't feel like taking time off.    Absolutely bodied pullups here as well.  aaaaaaaand then I pulled my neck again.  This is really starting to piss me off, it's like a bi-monthly occurrence here.  It only lasts for a day or two, but it's annoying as fuck. 

October 5, 2015 Lower Body

• Deadlift (double overhand): 315*2 335*1 355*1
• Deadlift (mixed grip): 405*2 425*1 445*1
• Front Squats: 225*3 245*2 265*1 285*1
• BB Clean-grip reverse lunges: 45*3 45*3 45*3
• BB Calves: 315*10 335*10 - bar further back on traps
• Front Squat Walk-Outs: 335*10seconds 355*10seconds 375*10seconds
• Dead Bugs: 10, 10

Good session, mixed reverse lunges back in, did some more front squat walk-outs..feels crazy trying to keep my core tight on those. 

October 2, 2015 Upper Body

• DB Incline: 115*7 110*7
• Sternum Pullups: 12, 8, 5
• Unilateral DB Standing Press: 65*10
• Chest-Supported Rows: 135*6 135*5
• DB Unilateral Flat Bench: 95*9
• Ab-Wheel: 9, 9

Quick session, got 20 total reps on sternum pullups first two sets.   Enjoyed ab-wheeling earlier in week, did it again here. 

October 1, 2015 Lower Body

• Squats: 315*1 340*1 365*1
• Front Squats: 225*1 250*1 275*1 295*1
• DL Double overhand: 315*1 365*1 385*1/2 sooooo close
• DL Mixed Grip: 40581 425*1
• Seated Calves: 125*10 135*10
• Dead Bugs: 10, 10

Taking it easy here, was a bit fatigued for some reason.  I was so f'ing close to getting the 385 double overhand; it slipped out of my grip about 2" from lockout. 

September 29, 2015 Upper Body

• Flat Bench (pinkies on band): 225*5 245*3 265*2
• Pendlay Rows: 145*6 165*5 185*3 185*4
• BTN Press: 135*6 135*6
• Pullups: 95*1, 1, 1, 1
• DB Reverse Flyes: 25*8 30*5
• Ab-Wheel: 10, 10

Trying to take it a little easier on the benching, right shoulder is still irritated.  It's one of those things that if I just didn't do any direct chest work for a couple weeks it'd be fine, but I just don't want to do that, so I deal with minor irritation for four weeks instead.  Threw in some ab-wheel as well.  

September 28, 2015 Sprinting

• 110m: 1
• 100m: 1,1,1
• 200m: 1
• 110m: 1
• Total: 720m

 Awful winds, figured I might as well do a 200 since my 100 times were shit.

September 26, 2015 Sprinting

• 110m: 1
• 100m: 3

Just a quick sprint session here, going to focus on 110s starting week after this coming one I think. 

September 25, 2015 Upper Body

• DB Incline: 115*5 110*7 100*7
• Sternum Pullups: 12, 8, 6
• Unilateral DB Standing Press: 65*10 70*6
• Cable Rows: 120*10 150*6
• DB Unilateral Flat Bench: 95*9

REALLY busy with school work this weekend, and have a really frustrating project I'm working on.  I'm not one of those people that channels that stuff into better gym performances, it usually just distracts me, as was the case here.