December 28, 2015 Upper

• Bench Press: 230*5 255*3 280*2 295*1 305*1
• BB Rows: 275*5 285*4 295*3
• Push Press: 210*5 220*2
• Pullups: 100*1 100*1 100*1
• Dips: 9, 8

Really enjoying dips now that I have better form on them. Also accumulating bench press weight here. 

December 27, 2015 Sprinting

• 215m: 1
• 200m: 3
• Total: 815m

Mild day out, this winter has been nice so far, got some good runs in. 

December 23, 2015 Dodgeball

• Dodgeball: 90 minutes

smaller pre-holiday crowd but was still lots of fun 

December 22, 2015 Lower Body

• Squats: 270*10 315*3 340*1 365*1
• Front Squats: 275*1 295*1
• Hip-Thrusts: 185*10 225*8
• Pull-Throughs: 100*8
• Seated Calves: 90*10 90*10
• Dead Bugs: 10, 10

Combining higher rep squats with some higher weight stuff, I like doing the higher rep stuff, but a bunch of sets of it kind of runs counter to my goals. 

December 21, 2015 Upper Body

• Bench Press: 225*5 250*3 275*2  290*1 300*1
• BB Rows: 270*5 280*5 290*3
• Standing Press: 135*5 155*4 165*3
• Sternum Pullups: 10, 8
• Dips: 10, 8
• DB Laterals: 25*7

Back at 300, rows going well too

December 18, 2015 Lower Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift: 405*1 425*1 lower back is reeeally sore after squatting
• Hanging Power Snatches: 115*5 135*5 145*5
• Hex Farmers: 365*92
• Paloffs (narrow stance, free-standing station): 30*10

really sore from squatting still....did some hex farmers walks here, need to add more of them back in.  Also tried paloffs at a free-standing station, I liked it. 

December 17, 2015 Upper Body

• BB Incline: 205*8 205*8 205*8
• Pullups: 105*1 NEW PR!! 105*1 105*1
• BTN Press: 115*10 135*6
• 1.5 Pullups: 6, 4
• Dips: 8, 8
• Ab-Wheel: 10, 10

PR on pullups; technically it was same weight as a few weeks ago, but I'm heavier now so overall I pulled-up more weight....Switched to BB incline since I'm maxing out on DBs right now, or close to it, I want to push for a BB incline record now. 

December 16, 2015 Dodgeball

• Dodgeball: 90 minutes

December 15, 2015 Lower Body

• Squats: 265*10 285*10 305*7 - lower back exhausted
• Front Squats: 255*1 285*1
• BB Calves: 365*10 375*10
• Dead Bugs: 10, 10

My lower back is toast...it's just absolutely exhausted; the past month or so I've done more reps of squatting than in the previous 10 months. I think what I'm going to do is combine high rep and high weight in the same workouts; lead off with a set of high rep squats, so a set of 10, and then work into my higher weight stuff...could be a great way to get the blood flowing and prime my body for the form I'm going to need to use. Plus it'll preserve my lower back and save the beating it's taking right now.  

December 14, 2015 Upper Body

• Bench Press: 265*3 275*3 285*2
• BB Rows: 265*5 275*5 285*5
• Push Press: 205*5 215*4
• Sternum PUllups: 11, 6 - lats tired
• Dips: 7, 11, 7
• DB Reverse Flyes: 40*3

Really enjoying the better dip form, I think it's making a difference here...