January 30, 2013 Sprinting

• 100m: 10
• Total: 1000m

55 degrees out!  Overcast, and the track was damp but I wasn't passing up this opportunity.  Got a full set in too which is great. I'm focusing on the first 10m especially since I feel like I'm leaving a lot of time on the track in that first part, and then the second 10m as well.  I think I could shave a 1/2 second off my time just on those first 20m.   There were tons of starlings and canada geese all around the track, 100s of each.  Was nice to have company on an otherwise overcast dreary day. 

January 29, 2013 Lower Body

• Deadlifts: 340*10 375*10
• BB Hanging Power Snatch: 155*1 145*2 145*1
• BB Hanging Power Cleans: 135*32 (not a typo)

40 minutes

So I decided 3 sets of 10  on the deadlifting was a lot like the 4 sets of 10 on squatting; it just wears me down more than anything.  I want to go 385-395-405 over the next three weeks, and if I'm worn down that's not going to happen.  When I started this higher rep stuff I was not sure how long I would continue for, I think I'm going to do a few more weeks, I'm at the one month mark now. My goal is 250 for 10 on bench press, 405 for 10 on deadlifting, and 300 for 10 on squatting.  Snatches the 155 was really shaky.  Should have warmed up more and done 145 first for 1, then 155.  I went straight from 135 to 155.  

Ok so for the hanging power cleans, the gym is having a competition on various lifts, the idea came from one of the trainers. It's mostly cardiovascular stuff; nothing like 'highest deadlift' or anything, it's more 'how many reps with 75% of your bw (max weight 135 lbs)' type of deal.  In this case it was total number of reps in three minutes with 135 lbs.  You could put the bar down as needed.  Some other guy got 50 with 135...then I found out he used wrist wraps.  My face when they told me: 

Anyway I got 32 reps.  My last rep the weight actually fell out of my hands, not even on purpose, my grip was just exhausted, even with putting the weight down twice during the three minutes..  Afterward my forearms were so swollen I think it bruised the skin underneath, check this out, both forearms had bruising on them all over, like this.  

January 28, 2013

• Bench Press: 240*10 245*9 225*10 225*6
• BB Rows: 230*10 240*10 250*10 260*10
• Push Press: 225*1 235*1 240*X BARELY missed
• Neutral Grip Pullups: 10, 10
• DB Incline: 95*7

45 minutes

240 & 245 beat the tar out of me!  Feels great.  Going to lead off with 245 next week and see if I can get 10.  I'll go to 250 next.  Then if that goes well I'll lead off with 250 in two weeks and go for 10.  Over the last couple weeks that has become my tentative goal.   Rows went well, really gutted out some good reps here, form was much better.  Almost had 240 on PP, I was about 2" from locking out at the top, just couldn't finish it.   Only did one set of DB incline because I was gassed.  

January 27, 2013 Conditioning

• 31" plyo box jumps: 15
• Broad Jumps: 8' 3.5" TIES PR 8' 4.5" NEW PR!! 8' 1.5" 8' 0.5" 8' 2", 8' 0"
• 1000M rowing: 4:01

28 minutes

Good session, really focused on getting up higher when jumping, set a new PR.  Good times!  First session all above 9' on the jumps. Had a dream last night where I was doing box jumps from one box onto another...inspired me to try starting the box jumps on a slightly higher box to see if that fixed the issue I'm having. It didn't. Even jumping off a very low box I'm still nervous trying to jump onto the small box when it's stacked on the tall one.  I guess I've just banged/split my shin one too many times.  31" jumps for now it is.  Also tried a 1000m row here just to get a feel for it.  

January 25, 2013 Lower Body

• Squats: 260*10 270*10 280*10
• Pin Squats: 270*2 280*1
• BB Split Squats: 135*5 185*3
• Straight-Leg Kickbacks: 30*10 40*10
• Paloffs: 100*10 110*10

44 minutes

The squats at 280 lbs. beat the heck out of me.  Went heavy on pin squats, and split squats as well. Could barely get up from bottom on the 185 split squats.  Going to up the kick back & paloff weights next week; getting the hang of the kickbacks is nice, definitely a nice glute/ham builder. 

January 24, 2013 Upper

• Close-Grip Incline Bench: 135*10 155*10 175*7 175*10
• Pullups: 10, 10, 9
• Standing Press: 115*10 125*9 130*6
• Unilateral BB Rows: 135*8 135*8
• DB Flat: 95*10 100*8

45 minutes

Switched to close-grip incline, pointer finger just inside the hashing on the bar.  Feels interesting, triceps weren't too sore afterward, we'll see what happens when I start pushing more weight as I get used to it. Was just going to do 3 sets, but was pissed I didn't get 10 at 175 the first time so went back for it.  Standing press was difficult seeing as I just nailed my triceps with the benching, but still managed to progress some.  Switched to unilateral barbell rows because I'm out of dbs at the gym, and the bb row when done unilaterally sort of mimics it, but with more weight.  I tried doing it with my knee on a bench this time to get it even closer, wasn't a fan though.  Going to just do them leaning over like usual from now on. 

Fat Acceptance

I've seen a few fat acceptance videos lately, and read an infuriating op-ed piece on CNN and felt like responding. Rather than type this all out I made a video here. Enjoy.   May start posting more of these.

January 23, 2013 Conditioning

• Broad Jumps: 7' 10", 7' 9", 7' 9.5", 7' 0", 7' 9", 7' 0.5", 7' 0.5", 7' 1", 7' 11" 7' 0", 8' 1", 7' 11.5"
• Side to side rope slams: 10, 10
• knee-down mb push 1/2 court sprints:5

28 minutes

I really need to focus on jumping high on the long jump attempts. I think I am for the first few jumps, and then I try to jump with what I think is an exaggerated height and finally hit 9' for the first time in the session.  I think my first couple jumps will always be evaluative, and then when I see I'm not getting far enough I'll know I have to jump higher.  Did some side to side rope slams, basically holding the ends of the rope by my shoulder and slamming the rope as I move the rope to my other shoulder.  Finished with the knee down sprints, pushing an mb in a burst out ahead of me at the start. Really helps with the start of a sprint/acceleration. 

January 22, 2013 Lower Body

• Deadlifts: 405*1 420*1 445*1 455*1
• Hanging Power Snatch: 150*1 155*1 145*1
• Hanging Power Cleans: 185*1 195*1 205*X
• Side Planks: 1:00

45 Minutes

Decided to see where my deadlift is, since I haven't done low rep stuff in quite a while. I'm happy with this result.  On the snatches I barely got 155, so an attempt at 160 was not in the offing.  REALLY ticked off that I missed 205 on the cleans, I think I missed it because of non-tight form; I really should have had it but the start of the movement I was slow.   It's amazing how I only do 9 or 10 sets on this workout every week but it still takes 45 minutes.  Deadlifting just drains me (not in a bad way) and i always end up taking 4-5 minutes between sets. 

January 21, 2013 Upper Body

• Bench Press: 235*10 240*10 230*9 220*9
• BB Rows: 225*10 235*10 245*10 250*8
• Push Press: 225*1 235*1 240*X
• Neutral Grip Pullups: 10, 8
• DB Incline: 95*7 90*6-exhausted

45 Minutes

I was absolutely shot after this session. The 240*10 on benching just drained me.  Going to lead off with it next week, then try 245.  We'll see if I can grind out 10 at 245.  Rows went good, I was doing them off of a bench station though because all the racks were taken.   I really wanted 240 on the push press here, but again I was beat after the benching, and missed the lockout.  After that I was pretty tired, finished out the session though.  I like being completely drained at the end of these sessions.