April 25, 2014 Lower / Heavy

• Deadlifts: 405*1 435*1 455*1 475*1
• Romanian Deadlifts: 275*3 315*3 365*2
• Step-Ups: 75*3 60*5
• Wide-Stance Anti-Rotational Chops: 80*4 90*3

Good session, threw in romanians since my shoulder still hurts if I lift it over my head, which eliminates snatches, and the movement for cleans hurts it too...not sure what's going on. Hopefully a couple days off from using it this weekend fixes it. 

April 24, 2014 Upper / Heavy

• Seated Overhead Press: 95*3 right shoulder-nope.
• Unilateral BB T-Bar Rows: 135*3 145*3 155*3 165*3
• Incline Bench Press: 225*3 245*2 255*1 265*1
• BB Rows: 185*3 205*3 225*3
• DB Reverse Laterals: 10*10 r. shoulder
• Suitcase Carries: 45*75 45*75

Right shoulder still hurts, I can't do the Overhead movements, unracking the weight felt awful.  Oddly incline benching was fine.  Also noticed an uptick in BB row strength, still focusing on form. 

April 23, 2014 Dodgeball!

• Dodgeball: 85 minutes

So I slept funny on my shoulder last night...or something.  The shoulder hurts, near where it ties in near the bicep, and in fact down the top of my bicep it hurts too.  Not sure what it's from. It hurt all day.  Still played dodgeball, had fun, didn't really hurt that bad when I played. It's mainly when I lift my arm over my head

April 22, 2014 Lower / Heavy

• Squats: 315*1 365*1 385*1
• Front Squats: 225*2 245*2 265*2
• Good Mornings: 265*1 265*1
• Hip-Thrusts: 225*4 (more about learning form than weight)
• Dead Bugs: 7, 7

40 minutes

Nice session, didn't push too deep on weights, felt good. 

April 20, 2014 Sprinting

• 100m: 8
• Total: 800m

wheeeeeeeee!  Alright, so with these new shoes, I couldn't believe how fast I felt on my 2nd, 3rd, and 4th sprints.  I'm still probably in the 220s and I may have only been maybe .2 slower than my PR on the 100.  It felt like I was running on air.  Just ridiculous!  Held up pretty well here, was really exhausted the last 2 sprints, but again, I'm heavy, and this was only my 2nd full session, and 3rd overall of the spring.  The next few weeks will hopefully go swimmingly. 

April 18, 2014 Lower / Heavy

• Hanging Power Snatches: 135*3 145*2 155*2 135*5
• Power Cleans: 135*4 185*2 205*1 225*1
• Deadlifts: 405*1 435*1 455*1 475*1
• WSARC: 60*8 80*4

Wanted to lead off with snatches, went well.  Though I have to say lately I lack a bit of pop on them. I tend to rush in, I hate warming up on them, I just want to throw 45s on and get to work. I think I need to go bar-95-115-135 or something like that from now on. Also may go to full cleans instead of power cleans, I'd like to see how heavy I can get them, could be fun and different. The 225 form was atrocious btw, need to work on that.  Deadlifting 3rd, didn't really lose anything off the pulls at all.  

April 17, 2014 Upper / Heavy

• Seated Press: 135*3 155*3 175*2
• T-Bar Rows: 135*3 155*3 155*3
• Incline Bench Press: 225*2 245*1 255*1
• Cable Reverse Laterals: 25*4 30*2
• Landmine Laterals: 55*4 55*3

34 minutes

Quicker session, lower rest times.  Didn't go as high on weights on account of this.  Felt good though to get through things quicker. 

April 16, 2014 Dodgeball!

• Dodgeball: 90 minutes

Good times!  I got new shoes, I got the New Balance 890V3 over at the factory store near where I live.  It is a GREAT shoe, super lightweight.  My previous NBs that I'm done with feel like anvils compared to these new ones. They're incredibly lightweight, but still super supportive. Can't wait to sprint in them!

April 15, 2014 Lower / Heavy

I ate too soon before this thing...

• Squats: 315*2 350*1 380*1 405*1
• Rack Squats: 315*1
• Leg Press: 495*3 585*3 675*1
• Dead Bugs: 7, 7

41 minutes

I ate too soon before starting this workout; it's always odd when you cut after a significant bulk.  At some point you realize your appetite is subsiding as your hormone levels balance back out on a healthier number of calories.  I used to need to be eating pretty much up until I left work to go to the gym (about a 15 minute drive) or I'd be hungry part way through my workout. Now I finish eating a half hour before leaving work and it's still too close to the workout.  Thought I was going to throw up on the 405 squat.  Did some leg pressing because I wanted to give my back a bit of rest, plus it's fun to throw weight on the thing and pump out some reps. 

April 14, 2014 Upper / Light

• Bench Press (no arch): 225*8 245*5 255*4
• Pullups: 8,6,6
• Seated Press: 135*8 135*8 135*5
• Barbell Rows: 185*6 185*6 185*6
• Suitcase Carries: 45*70 steps 45*70 steps

42 minutes

Good session, light session for the week. I'm enjoying the core work, when this bulking dough is gone I should have a better core than last year.