February 5, 2020 Full BOdy

Somewhat quicker session here, definitely like doing the snatches with these lifting shoes.

• BB DL: 315*1 365*1 405*1 435*1 455*1
• HPS: 115*3, 3, 3, 3, 3, 
• DB Incline: 100*8, 5, 5
• BB Rows: 225*10, 10
• OH Press Walk: 65*100
• DB Unilateral OH Presss: 55*6 (tired shoulders)
• Dead Bugs: 10, 10 

February 23, 2020 Treadmill

Definitely dead-legged after weekend workouts. Made things slightly harder.

• 24 minutes / 2 miles

February 22, 2020 Full Body

Good session, nothing out of the ordinary.  I'm not certain that the lifting shoes help with squatting, may just keep doing them barefoot.  They definitely help on pull-throughs, paloffs, anti-rotational chops, snatches, and I'd imagine cleans as well.  

• Squats: 315*1 340*1 365*1 385*1
• Front Squats: 225*1 250*1 275*1
• Snatch-Grip RDL: 315*5 345*5 365*5
• BB Flat: 225*3 245*2 255*1 265*1 275*1
• Pull-Throughs: 150*10, 10
• Pullups: 45*4, 2, 3
• Plate Suitcase Carry: 90
• Hex Farmers: 365*100, 100
• Plate Farmers: 180
• NS FS Paloffs: 35*10, 10 
• DB Standing Alternating Hammer Curls: 45*8

February 21, 2020 Treadmill

Probably going to focus on 2 mile jaunts for now, pick up the speed as I go.  

• Treadmill: 24 minutes / 2 miles

February 20, 2020 Sprinting

Chilly out...

• 110*4

February 19, 2020 Treadmill

ok, guess I adapted quickly.  

• Treadmill:  30 minutes / 2.5 miles

February 18, 2020 Treadmill

So I'm doing some minor steady-state cardio, if for no other reason to help my aerobic capacity at the end of 200s.  Plus I don't think a couple times per week is going to rob me of muscle, especially just doing a couple miles each time.  It also will help accelerate the early part of this cut; later on I may do 3 sprint days and 2 full body days, as opposed to 2 sprint, 2 full body, 2 steady state cardio.  We'll see how it goes.  This first time back was brutal, I hope I adapt quickly. I was already dead-legged from the workout yesterday, and my aerobic capacity is trash right now. 

• Treadmill: 12:30 / 1 mile

February 17, 2020 Full Body

I bought lifting shoes!  I'm not sure if they'll make a difference or not, I may stay in socks for some lifts.  I will say that things where I need traction (ab exercises like Paloffs, pull-throughs) they are WAY better than cross-trainers. It's easier to stay put and not feel my feet slipping.  This session went fine, no complaints.  I THINK they are helping me with power-snatches, it feels easier to push through the floor. 

• BB Deadlifts: 315*1 365*1 405*1 435*1 455*1
• HPS: 115*3, 3 135*3 145*1
• DB Incline: 100*10, 6
• BB Rows: 225*10, 10 
• Plate Farmers: 180
• Hex-Farmers: 365*100
• Plate Farmers: 180
• FS WSARC: 35*10, 10
• DB Unilateral OH Press: 55*10

February 16, 2020 Sprinting

Good time here, weather wasn't too shabby.  Feel good after the break, refreshed, lat is back to normal too. 

• 110*5

February 8, 2020 Full Body (11)

Right back is still a bit sore, didn't want to do the deadlifts here just in case.  Took it a bit easy here overall.  This is the end of the bulk for this season.  This years' was more about setting up the spring & summer.  I want to get into the best all-around shape of my life.  I'm actually going to do some mild aerobic cardio.  Although I'm loathe to do a lot of it, I want to add in some 3 mile runs a couple times per week to get my cardio better.  I'm curious to see if that helps when I run 200s (or even if I could do 400s under 55 seconds).  

• Squats: 315*1 340*1 365*1 385*1
• Front Squats: 225*1 250*1
• BB Flat: 225*3 250*1, 1, 1, 1, 1
• Pullups: 45*4, 4, 3
• Dead Bugs: 10, 10
• OH Press Walk: 60*100
• Pull-Throughs: 150*10, 10
• Cable Front Raises: 60*10