December 24, 2017 Full Body

My lower back was super tight for this one....but I did have a new idea...I'm going to start off the session with some really heavy 1/4 squats to pins.  It's an old trick to fool your CNS; after you finish doing them, full squats with higher weight feel much light.  Plus it lets me add in some more volume at a higher weight. 

• Squats: 315*1 345*1 365*1
• 1/4 Pin Squats: 315*8 365*8 405*8 455*4
• Front Squats: 225*1 250*1 275*1 300*1
• Guillotine Press: 190*9 185*8,7 180*7,4
• Pull-Throughs: 150*10, 10
• 1.5 Pullups: 4,3,2 cluster
• Dead Bugs: 10, 10

December 23, 2017 Conditioning

It's raw and icing out, not safe to hit the outdoor track. 

• Prowler Pushes: 180*10, 4
• Battle Ropes: 30 seconds, 30 seconds, 30 seconds

December 21, 2017 Full Body

Thick bar on deadlifts and snatches....otherwise continued to progress well, up to 205 for a 10 set on incline benching.  

• Deadlift: 315*1 365*1 (double overhand) 405*1 445*1 475*1
• Hanging Power Snatches: 135*3 135*3 145*2 155*1
• BB Incline: 205*10 195*10, 7 190*7
• LM Rows: 225*8, 8, 8 
• DB Suitcase Carries: 100*100
• Seated Calves: 135*10, 11 cramping
• Ab-Wheel: 10, 10 

December 20, 2017 Dodgeball

• Dodgeball: 55 minutes

December 19, 2017 Sprinting

• 110: 2
• 400: 1
• 110: 1
• Total: 730

December 17, 2017 Full Body

Not a bad session...tried lighter weight pullups for a cluster, it went better.  

• Guillotine Press: 180*10 190*8,7 180*7,5 blah
• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 225*1 245*1 265*1 285*1 305*1
• Pullups: 60*2,1,1,1,1,1,1,1 (8 cluster)
• DB Farmers: 120*70, 60
• Pull-Throughs: 150*10, 10
• Standing Calves: 300*12, 12
• Dead Bugs: 10, 10
• Hanging Leg Raises: 5, 6, 6 meh. 

December 16, 2017 Sprinting

• 110m: 5

December 14, 2017 Ful Body

Good stuff, hit 200 for 10 on incline benching, my goal at this point is 225 for 10.  I'm trying to not be too ambitious since I hate higher rep stuff and have never really tried it before. 

• BB DL: 315*1 385*1 (double overhand) 405*1 445*1 475*1
• HPS: 115*3 135*3 150*2 160*1
• BB Incline: 200*10 190*10, 8 185*8
• Pendlay Rows: 185*3,3,3,3,3 (cluster)
• Suitcase Carries: 95*97
• Seated Calves: 135*13, 13
• FS NS Paloffs: 35*10, 10 

December 10, 2017 Full Body

Good numbers on the front squatting here, and adding weight on the guillotine pressing, slowly but surely.   Cluster sets on pullups don't seem to be a very good idea, I think I'm scrapping that. 

• Front Squats: 225*1 255*1 275*1 305*1
• Standing Calves: 300*15
• Squats / BB Calves SuperSet: 300*1/10 315*1/10 345*1/10 365*1/10
• BB Guillotine Pressing: 175*10 185*8,7 175*8,7
• Pull-Throughs: 150*10, 10
• Seated Calves: 135*12,12,12
• Sternum Pullups: 55*1,1,1,1,1 (5 cluster). 
• Waiter Walks: 80*10, 7
• Dead Bugs: 10, 10 

December 9, 2017 Sprinting

• 110m: 5