January 31, 2017 Sprinting

• 200m: 3

January 29, 2017 Full Body

• Bench Press: 225*5 255*2,2,1,1 225*3
• Front Squats: 225*1 255*1 285*1 300*1
• Squats: 315*2 335*1 345*1 355*1 365*1 375*1
• Pullups: 80*2,1,1 80*1,1,1 80*1,1,1
• Pull-Throughs: 120*10 120*10
• Waiter Walks: 80*80
• NS FS Paloffs: 30*10 30*10

68 minutes

Led off with benching here, racks were occupied.  As per usual, commas between rep numbers indicate really short rest, but not quite cluster set levels of speed.  Also, wanted to time myself, felt like my times were creeping up too much.

January 28, 2017 Sprinting

• 110m: 5
• Total: 550m

January 26, 2017 Full Body

• Deadlift (thick bar): 315*1 (double oh) 405*1 435*1 455*1
• BB Incline: 205*3 225*1 245*1 255*1
• Chest-SUpported Rows: 135*3 160*2 175*1
• Reverse Hypers: 120*5 
• WSARC: 25*10 30*10

Felt drained today, think I was up too late last night, scaled volume way back here. 

January 25, 2017 Dodgeball

• Dodgeball: 80 minutes

Managed to roll my left ankle and torque my knee towards the end, other than that, a good night. 

January 24, 2017 Yoga

• Hot Yoga: 60 minutes

Well.  Ok, so I knew I was doing yoga here, I've wanted to work it in more, as I've noticed my hips getting tighter over the years.  What I didn't realize is that this wasn't a 'relaxing' hot yoga.  It was a rapid up & down, high-intensity type.  I lost 8 lbs. in sweat.  Still felt great though.

January 22, 2017 Full Body

• Bench Press: 225*5 250*3 270*1 280*1 290*1
• Front Squats: 225*1 250*1 275*1 300*1
• Squats: 315*2 340*1 365*1,1,X-really!?
• Pin-Squats: 225*1
• Good Mornings: 225*1
• 1.5 Sternum Pullups: 4, 2, 2,3 
• Unilateral Landmine Rows: 160*2 145*3
• Suitcase Carries: 90*80
• Dead Bugs: 10, 10

lower body was feeling a bit tapped here, no real pop, so the workout became a bit eclectic instead.  

January 21, 2017 Sprinting

• 110m: 7

decent weather, took advantage of it. I've been fortunate the past two winters, the track has been snow free for almost the entire time. 

January 19, 2017 Full Body

• Deadlifts: 315*1 (double O.H.) 405*3,3,3,3,3,3,3
• Snatch-Grip High Pulls: 185*3 205*2 225*1 185*3
• HPS: 95*3 115*3 135*3 145*1
• Push Press: 185*1 205*1 225*1
• BB Rows: 225*3 250*3 275*3
• Reverse Hypers: 120*5 120*5
• Dips: 10, 10
• Waiter Walks: 85*70 beat.
• NS FS Paloffs: 30*10 30*10

GREAT session, hit those triples on 405 fairly easily.  Jury's still out on the high pulls.  I LOVE them as an exercise, but where they fit in is just difficult. They're intense, so they kind of hurt my performance on snatches, even though using heavier weight on the pulls makes the snatches feel lighter.  It's the same thing with push pressing. It's hard to figure out a spot for it. They really wreck my capacity for any further shoulder, tricep, or even chest work in a session, and if I put them after that stuff then the push press itself suffers greatly.  I think some day I may end up with a high-pull, snatch, push press day all on its own.  

January 17, 2017

• 1 mile jog