January 15, 2015 Upper Body

• Incline Bench Press: 4, 3, 3, 4, 3, 3, 3, 4
• Pendlay Rows: 185*3 195*2 
• Sternum Pullups: 6, 5

Really feeling flat here, missed several reps. Honestly I'm ready for this smolov jr cycle to be over, my anterior delts are just toast right now

January 14, 205 Dodgeball!

• Dodgeball: 90 minutes

good times!

January 13, 2015 Upper (A.M. Workout)

• Incline Bench Press: 215*5,5,5,5,5,5,5

Delts are definitely getting exhausted, I'm getting no help from them at this point on the movement.  Almost done though! I'm curious to see the results. 

January 12, 2015 Sprinting

100m: 8
Total: 800m

January 11, 2015 Upper Body

• Incline Bench Press: 205*6,6,6,6,6,6
• BB Underhand Rows: 225*5 245*4 255*4
• BB Unilateral T-Bar Rows: 160*3 170*3
• Hexbar Farmers Walks: 315*41 315*21

Not gonna lie, my anterior delts are exhausted.  We'll see how the rest of the week plays out.  Did some good farmers walks here, I really love these things

January 9, 2015 Upper / Lower

• Incline Bench Press: 230*3,3,3,3,3,2,3,3,2,3
• Hexbar Deadlifts: 405*1 455*1 495*1 520*1 535*1 TIES PR 545*1 NEW PR!! 555*1 NEW PR!!

On the incline benching my left pec actually started to cramp on those two sets where I only got 2.  Then I decided to do some hexbar deadlifting just for fun.  Probably not the best idea as I was getting fatigued after 10 sets of benching.  But I figured what the hey.  I was surprised at how easily I got 520, so tried 535 which was pretty easy too.  So I got a video of an attempt at 545 (I'll post it later), and then figured I'd go for 555, see the video below.  Before any of you bosu ball single-leg pink dumbbell curling motherfuckers start commenting on my form: 

1) This was an absolute max attempt, my back isn't rounded on any other reps I do over the course of a year, aside from when I go all out. This was also my 17th set of the day. But yes, you should NOT mimic the form I use here for everyday lifting. 

2) With a rounded back you run into trouble if you sheer your spine back and forth to sort of 'shimmy' the weight up. If you're rounded at the start and rounded at the end of the lift there's not nearly as much sheering. Watch most of the guys deadlifting 800+ on here, and all of them are rounding somewhat. Having said that, again, this was ONLY for this attempt, if your back is constantly rounded like that on every pull you do, you almost certainly will run into trouble.

Having said all that, I was exhausted, I didn't even attempt to get into neutral spine alignment before the pull, I didn't really on the 545 either. NOT going to let that happen again, mainly because I can't imagine going for a PR on a compound lift as a 16th and 17th set of a workout ever again.  

January 8, 2015 Upper Body

• Incline Bench Press: 220*4,4,4,4,4,4,3,4 (leg cramp on set I got 3)
• Sternum Pullups: 5, 4, 5
• T-Bar Rows: 160*4 170*2 185*1
• Suitcase Carries: 25*50 25*50

Carrying on here.  I feel like my anterior delts are starting to get fatigued after all these sessions, we'll see what happens. Good session overall!

January 7, 2015 Dodgeball!

• Dodgeball: 90 minutes

Good times, one of the founders came back from NYC and grad school.  Always fun to see old friends. 

January 6, 2015 Upper / Lower

• Incline Bench Press: 205*5,5,5,5,5,5,5
• Squats: 315*1 350*1 370*1
• Front Squats: 275*1 295*1 315*1 NEW PR? NEW PR!!
• Dead Bugs: 10, 10

Well then....I thought my PR was 320, but as I'm writing this up  (on the 17th of January) I just saw my record was 310. I would have recorded if I had noticed this. Of course the week after this I got 320 and didn't record either since I wasn't aware.  Good session all around, again.  Feeling happy with the workouts lately!

January 5, 2015 Conditioning

• Rowing 200m: 1,1 0:34, 0:33, 1
• Hex Farmers: 300*50 300*50

Miserable conditions outside, went for some indoor work instead.  Full 2 seconds off record pace on the 200m rows, not surprising though, I don't really do it often.