March 23, 2021 AM: Incline Walking PM: Lower Body

I think next week I'm going to start a cycle of doing front squats instead of squats here, and also throwing in 1/4 pin squats.  I asked around, and that probably makes sense since I can obviously handle more weight on the 1/4 pin squats. Plus that'll translate more to sprinting and general explosiveness.  Emphasizing front squats lets me focus on my quads as well, which should balance out all the posterior chain work I do a bit better.....I'm going to try it for a month and evaluate from there. 

 AM

• Incline Walking: 4% / 30 minutes / 1.5 miles

PM

• Squats: 315*3 330*3 350*3 365*1
• Split Squats: 155*5
• Lunges: 155*5
• Snatch-Grip RDL: 285*5 315*5 335*5
• BB Calves: 135*10
• Plate Suitcase Carries: 45*10

March 22, 2021 AM: Incline Walking PM: Treadmill

 AM

• Incline Walking: 4% / 40 minutes / 2 miles

PM

• Treadmill: 25:43 / 3 miles

March 21, 2021 Sprinting

Felt good, decent weather for some sprinting as well....used to the new spikes too!

• 100*6

March 20, 2021 FUll Body

 Not bad, felt a tad off this morning though.  

• HPS: 115*3 130*3 142.5*3 (oops) 150*2
• BB DL: 315*1 365*1 405*1 435*1 455*1
• BB Incline: 205*3 215*3 225*3 235*2.5 245*1
• BB Front Squats: 225*1 260*1
• Pullups: 45*2, 2, 2
• Snatch-Grip OH Carries: 130*120
• Rollouts: 10, 10 

March 19, 2021 AM: Incline Walking PM: Treadmill

AM

• Incline Walking: 4% / 40 minutes / 2 miles

PM 

• Treadmill: 8:40 / 1 mile

March 18, 2021 Sprinting

• 50*5 

March 17, 2021 AM: Incline Walking PM: Upper Body

 Not a bad day....may do a cluster set at the end of benching next time, or maybe build up one...

AM

• Incline Walking: 4% / 40 minutes / 2 miles

PM

• BB Flat: 225*3 240*3 250*3 260*2
• Guillotine Press: 175*1, 9
• Head-Supported Rows: 145*5 155*5 165*5
• SPlit Jerk: 140*5 150*5
• Chinups: 10, 7
• Close-Grip Bench Press: 200*5, 5
• Band Laterals: 10, 10
• Dead Bugs: 10, 10 

March 16, 2021 Lower Body

 Getting into the swing here back with lower reps on squatting....not sure what happened on the 365.  I think I may need to add some more volume on this day, or switch things up.  Also wondering about doing front squats here instead.  With sprinting season heating up in the next few weeks I want to keep my posterior chain fresher.  I've repeatedly written about it, but the more I think about it I'm not sure I neccesarily need the squatting.  I deadlift, do snatch-grip romanian deadlifts, I sprint, I do front squats.  That's a lot of volume for my lower body.  Maybe doing a variation like pin squats during the spring & summer may make more sense.  I'll have to think about it. 

• Squats: 315*3 330*3 350*3 365*1
• Split Squats: 155*4
• Lunges: 155*3
• Snatch-Grip RDL: 285*5 315*5 335*5
• Plate Suitcase Carries: 45*10

March 15, 2021 Treadmill

• Treadmill: 25:43 / 3 miles 

March 14, 2021 Sprinting

Loving the new spikes...again feel super fast in them, we'll see in a couple months where I'm at for speed. 

• 110*5