August 25, 2013 Conditioning

• Jump Rope (2:27): 50, 50
• Broad Jump: 8' 8.5", 8' 8", 8' 6", 9' 0"(!!), 8' 6", 8' 9"
• Sled Push & Pull: 90*20 (4:15) 90*10 (2:30)

Quick session.  Really uncorking some good broad jumps, I think I've got the form of it down pat finally.  If I hit less than about 8' 6" at this point I'm disappointed.  Going to keep working on the patterning of it, and making sure I throw my legs forward before the landing. Sled Push & Pull did a couple sets and was absolutely finished afterward.  

August 23, 2013 Lower Body / Posterior Chain / Olympic Lifting

• Hanging Power Cleans: 135*3 165*1 165*1 185*1 195*1 205*1-straps
• Hanging Power Snatches: 135*2 145*2 150*1
• Deadlifts: 275*1 315*1 365*1 405*1 425*1
• Pull-Throughs: 80*10 90*6
• Bird-Dogs: 6

39 minutes

Didn't realize this til later, but I did upper body on T & Th.  Didn't even notice any soreness. I think because T was heavy with fewer reps.  May do that on the weeks I go heavy on Tuesdays from now on, give myself an extra lower body rest day after sprinting Wednesday. 

Wiped out from all the heavy carrying. Lower back, hips, forearms, hamstrings, all of it is just exhausted. Need a day off tomorrow.  On the 90 lbs. set of pull-throughs I felts a stabbing pain in my forearms so I stopped.  On deadlifts the first several sets I focused on making sure my hips were low in the pull.  Still staying light here, no reason to go super heavy since I'm working on my squat right now.  Don't want to be dead-legged for that!   On HPCs still progressing, no star-fishing really, tried straps on the heavy set again.  Not sure I'd go that heavy every week right now though, basically just want to keep drilling good form. I can tell my form has been so much better these last few months just from how much thicker and bigger my traps are.  All that explosive pulling is paying off.  Snatches are going well too, no star-fishing on them either.  

August 22, 2013 Upper Light

• Incline Bench: 195*10 205*7 190*7
• Pullups: 60*5 60*4 60*4
• Standing Press: 95*8 95*8
• Unilateral BB T-Bar Rows: 145*10 150*6
• DB Flat: 105*6

39 minutes

Exhausted from moving all these boxes and stuff around.  Still wanted to get a session in, after skipping sprinting yesterday for more box related stuff. Did surprisingly well on pullups here. Also, on the unilateral t-bar rows, I'm doing them out of the landmine now.  Not really a change, just safer since before the end of the bar was just jammed in the corner of a squat rack. 

August 20, 2013 Upper Body Heavy

• Bench Press: 255*3 270*3 280*1
• T-Bar Rows: 160*3 185*2 145*4
• Push Press: 225*1 235*1
• Neutral Grip pullups: 75*3 75*3 75*3
• Landmine Laterals: 60*3 70*1
• DB Incline Bench: 105*1 105*5

43 minutes

Tired, been moving heavy boxes last couple days.  Was a bit off on account of that here.  Not a bad session though, hit 70 on the landmine laterals, progressing steadily on them. If you ever do them, make sure you clamp down your core, and keep your arm straight (no elbow-bend) through the whole movement.  Incline bench had trouble getting weights into proper position, grabbed spotter to help and banged out 5. 

August 19, 2013 Lower Body / Light

• Squats: 275*5 315*3 315*2 325*2 315*3
• Front Squats: 185*3 205*3 225*3 240*1
• Good Mornings: 155*5 165*4 -back tired
• Side-Planks: 0:45, 0:30

Somewhat abbreviated session; moving squats to mondays, and just squatted heavy on Friday.  Doing it for a couple reasons; A) I don't like squatting Friday and then being dead-legged for Friday & Saturday night when I go out.  I'll be deadlifting Thursdays, and the doms I get from that is much less anyway. B) Monday is international bench press day.  It's too crowded in that part of the gym on Monday and I don't like benching when there are tons of people around me.  C) It let's me prioritize squatting.  Sundays are my somewhat easier conditioning day, and I haven't sprinted yet so my legs are fresher.  

Rotated in some front squatting here, going to be doing more of that from now on too. Great core movement in addition to the obvious primary lower body effects.  Finished with some good mornings and side-planks. I need to get a video of me doing good mornings to see how good my form is. 

August 18, 2013 Conditioning

• Jump Rope: 44, 40, 28 3 minutes
• Broad Jump: 8' 4", 8' 9.5"(!!), 8' 7", 8' 7", 8' 7.5" , 8' 6.5", 8' 7.5", 8' 6", 8' 8.5"
• Rowing: 500m*1:43 (0:35 200m split)
• 1/2 tabata spin bike: 0.51 miles

31 minutes

Went great, warmed up with jump rope...uncorked some really long jumps here, just getting into a good pattern of kicking my legs forward, keeping them tucked, leaning forward, putting it all together. Feels great. Did some rowing since it's been a while, and then did a 1/2 tabata on a spin bike, want to work up to a full one. 

August 16, 2013 Lower Body Heavy

• Squats: 315*1 340*1 365*1 375*1
• Good Mornings: 185*3 195*3 205*3
• Rack Hip-Thrusts: 405*3 425*3
• Sled Push & Pull: 90*20 (3:20)
• Wide-Stance Anti-Rotational Chops: 60*10

43 minutes

Went heavy, got another high on squatting.  Can't wait til I'm bulking again, want to see if I can get 450.  Good mornings went well, I need to make sure I'm using good form and not straining my lower back on them, feel like I go too low sometimes.  Did some hip thrusting, haven't done it in a while. Hips are exhausted after this week really.  Did some sled push & pulling, got to 20!  

August 15, 2013 Upper Body Heavy

• Incline Bench (Paused Reps): 225*1,1,1 230*1,1,1 235*1
• Pullups: 90*2 90*1 90*1
• Standing Press: 155*2 175*1 165*2
• BB Unilateral Barbell T-Bar Rows: 180*2 190*1
• DB Flat Bench: 110*5 115*3

42 minutes

Good session, wanted to get back to doing paused reps..really love those things.  Figured if I'm going heavy on pullups I should actually go heavy instead of doing like 80 or whatever. on Standing press my left wrist started to hurt. The unilateral t-bars were fun, just piled weight on to see what I could do. Finished strong on flat benching.  Not bad numbers considering I'm cutting, or finished with the cut. 

August 14, 2013

• 200m: 2
• 100m: 3
• 50m: 3
• Total: 850m
• Broad Jumps: 9' 1", 9' 2", 9' 2"

Really tired after the session yesterday.  May try lower body on M & Th, see if that helps sprinting.  Was exhausted; jumping didn't go well just too tired. 

August 13, 2013 Olympic Lifting, Posterior Chain

• Hanging Power Cleans: 135*3 155*2 175*1 185*2 175*1 175*3 (straps) 175*1 175*1 155*4
• Hanging Power Snatch: 135*3 140*3 - not a lot of starfishing, good look.
• Deadlift: 275*2 315*4 365*2 315*3
• Pull-Throughs: 70*10 80*10 
• Ab-Wheel: 10, 10

44 minutes

On deadlifting I focused on getting my hips really low, since I feel like I've been pulling high lately.  Tried straps on a set of HPCs...definitely helped with grip. Not sure I'd use them more than on highest set of day though. Snatches are actually looking better, I'm doing better dipping a tad on the catch.  On ab-wheel I focused on using my abs to pull the wheel back, I have a tendency to get lax with that.