August 11, 2018 Sprinting

Max effort day, track was wet & spongy though, no chance of a record. 

• 110:2
• 100: 5

August 9, 2018 Full Body

Tried the 1.5 deadlifts here again....man those things really kick the crap out of me.  The plus-side is my hips weren't as fatigued and got some good hanging power snatches in. 

• 1.5 Deadlifts: 405*1, 1 425*1, 1
• HPS: 95*5 115*5 135*3 145*2 155*1
• BB Incline: 195*10 205*6, 4
• Seated Calves: 135*10, 10 
• Sternum Pullups: 9, 5, 3 toast
• Waiter Walks: 90*100
• NS FS Paloffs: 30*10, 10 

August 7, 2018 Sprinting

• 110: 2
• 400: 2

August 5, 2018 Full Body

As expected, my legs were toasted here, still put in what I could. 

• Squats: 315*2 340*1 350*1 360*1
• Front Squats: 225*1, 1, 1
• BB Flat: 225*3 245*1 260*1 270*1 280*1
• BB Rows: 250*5, 4, 4
• Standing Calves: 300*15, 15
• OH Press Walk: 70*100
• Dead Bugs: 10, 10 

August 4, 2018 Sprinting

woooooo wasn't sure I had that in me, felt like I was absolutely flying, but had that happen a few times this year and not come close to a PR.  Tied it here, fastest time I've run in 2 years.  I think it's time to get blocks, towards the end of this season when it's cooling off and I'm not worried that I'm wasting a potential PR attempt day.  

• 110: 2
• 100: 11.78!! Ties PR!  12.34, 12.44, 1
• 40: 2

August 2, 2018 Full Body

So I saw this guy doing what looked like 1.5 deadlifts the other day....since I do 1.5 pullups, I asked him about it.  Apparently it's part of the Sheiko program.  Thought I'd give them a try today....holy shit.  My stabilizers/lower/back/core really bore the brunt of it, in a good way. Tried doing tempo pullups...don't think I really like them, felt my biceps taking over the movement too much. 

• Deadlift: 315*1 365*1 405*1 445*1, 1
• 1.5 Deadlifts: 405*1, 1, 1
• HPS: 95*3 125*3 135*3 145*2 150*1
• BB Incline: 185*10 205*6, 3 toast. 
• 10/5 pullups: 6, 3, 2
• Seated Calves: 90*15, 15
• Waiter Walks: 90*100
• WSARC: 30*10, 10 

August 1, 2018 Dodgeball

No one showed up for the first 30 minutes or so, so we had an abbreviated session

• Dodgeball: 50 minutes

July 31, 2018 Sprinting

wooooooo new 400 PR....granted it's still slow, but seeing as how I'm in the mid-190s I'm pretty happy with it.  I was away this weekend, so I was well-rested.  I have the feeling that if I took a couple days off before any of the various sessions I have that I could set new PRs in strength/speed.  Regardless, I was almost done after that 400, took me about 15 minutes just to be able to move again. No idea how I managed to get another (slower) 400 in after that one. 

• 110: 2
• 400: 66.1 NEW PR!!, 1 

July 26, 2018 Full Body

Another semi-deload, I'm going to take it easy with deadlifting for a few weeks, posterior chain was feeling worn out there, still feeling a bit so now, and CNS felt flat too.  The weather has been really sticky, high dewpoints as well, makes it hard to sleep at night because I either have the AC on making noise or leave it off and am too hot to sleep.  Hopefully, a weekend up north and some rest will get things back on track....Taking it easy last week on the deadlifts/squats definitely seemed to help me recover some. 

• DL: 315*1 365*1 405*1,1,1,1,1
• HPS: 95*3 115*3 135*3, 3, 3, 3
• BB Incline: 185*10 205*7, 5
• Seated Calves: 90*15, 15
• 1.5 Pullups: 6, 4, 3.5 - almost had it...
• Suitcase Carries: 95*100
• NS FS Paloffs: 30*10, 10 

July 25, 2018 Dodgeball

loooong session here, really good time, balanced teams...etc. 

• Dodgeball: 95 minutes