October 16, 2015 Upper Body

• DB Incline: 115*5 105*7
• Sternum Pullups: 12, 8
• DB Unilateral Standing Press: 60*10
• Chest Supported Rows: 135*5 135*5 135*5
• Unilateral DB Flat Bench: 100*6
• Ab-Wheel: 10
• Standing Ab-wheel: 2

 Good session, taking it a bit easier on my shoulder again since it's still a bit sore.

October 15, 2015 Lower Body

• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 250*1 275*1 300*1
• BB Calves: 335*10
• DL Double overhand: 315*1 335*1 355*1 375*1
• Dead Bugs: 10

Feels good, going to go back to 2 leg workouts per week as sprinting scales back a bit. 

October 14, 2015 Dodgeball

• Dodgeball: 90 minutes 

Not bad, kind of over-did it at the end though, shoulder hurts again...son of a bitch.  I'll give it a couple more weeks. 

October 13, 2015 Upper Body

• Bench Press (Paused Reps): 225*3 245*3 255*2 265*1
• BB Rows: 225*3 245*2 265*2 275*1
• Push Press: 185*1 225*1
• U-Bar cable rows: 150*5 180*3 200*2
• Cable Hammer Curls (slow): 50*5 70*6
• WSARC: 70*10
• DB Reverse Flyes: 30*10

Good session, nothing out of the ordinary here. Shoulder is feeling better, will try dodgeball tomorrow. 

October 12, 2015 Sprinting

• 110m: 2
• 100m: 12.28, 12.22
• 110m: 1

 Same swirling fucking wind-shear on the track. Not coming close to a PR at this juncture.  

October 10, 2015 Sprinting

• 110m: 5
• Broad Jumps: 9' 0", 9' 7", 9' 7", 9' 7", 9' 7", 9' 7"...well at least I'm consistent

Put in some 110s, and then pretty much just jumped 9 feet 7 inches repeatedly
 

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.