Goals

I should probably list my current goals. Here:

Sub 12.5 sec 100 meter

• Ran it today, 14.69

2x BW deadlift

• Current max 341, BW 230. Around 1.5x

45 sec. L-sit

• Not sure on current best, probably around 10-15 seconds

Tuesday, June 30th: Sprints

Had a weird injury in my right rib cage, so I haven't done much for about a week. Seems to finally be better, so I'm back to working out.

On some other workout logs I've been looking at, the guys have been logging their sleep/food/recovery techniques. I'm not going to log food because I'm not that disciplined. Sleep, however, seems really easy to keep track of and recovery/pre-hab stuff will be good to log because I'll be more consistent with it. Here goes:

Sleep: 12-6, 6 hrs, baby woke up around 3am (which was weird)

Workout:
100m Sprint: 14.69
50m sprints: 7.31, 7.31, 7.50
40 yd: 5.65

Overall felt pretty good. Could feel the ribcage muscle a bit after the sprints, but it didn't hurt like it had recently. Rested around 8 mins after the 100m, 4-5 mins between the others. Ran the 40 yards instead of a fourth 50m because I thought it would be cool to see how I stack up against all the NFL draft prospects. I don't think I'm going to get drafted.

Recovery/Prehab:
Did not stretch post workout. Stupid.
Foam rolled legs & back.
Iced lower back and left knee, some soreness.

Thursday, June 18th: Cleans and Slapping pushups/jump squats

Cleans, 1-1-1-1-1-1-1

1. 135
2. 155
3. 165
4 & 5. 175
6 & 7. 185

Eh, I have bad form. Could probably get a lot more weight up. As it is the 185s are basically just power cleans. I'll work on it.

15-12-9
Slapping push ups
Jump squats

Time: 3:44

Slapping push ups get to be a bitch. Dips yesterday tired my chest out.

Wednesday, June 17th: Front squat, pull ups, dips

5 rounds:
5 x 115 lb front squat
5 x chest to bar pull ups
5 x ring dips

Time: 9:48

The front squats were easy. The chest to bar requirement adds some suckass to the pull ups. A few times I got up high enough but didn't touch the bar, so I had to redo the rep. The ring dips totally sucked.

I didn't want to do anything that would be too taxing on my back and knees after the row yesterday. This workout went well and I felt a little better afterwards.

Tuesday, June 16th: 500m Rowing intervals

4 rounds of:
Row 500 m
Rest 3 mins

1. 1:33.9, 29 strokes/min
2. 1:39.6, 28 s/m
3. 1:42.5, 31 s/m
4. 1:45.4, 32 s/m

So I started on this one rower, about 10 secs into the first 500m the rower starts making this popping noise that sounded bad. I switched, set up the interval workout and started rowing. About halfway through I noticed the damper was set on 8 (I meant to use 4) but I had gone too far to stop at that point. I got a pretty good time, but my back was trashed afterward.

Monday, June 15th: Squats and Mile intervals

At lunch:
Squat 5x5

Sets 1-5 all done with 245 lbs.

After work:

Run 1 mile: 7:30
Rest 8 mins
Run 1 mile: 7:50

Holy crap I suck at running. The 5k this Saturday should be really interesting.

Squats felt good, especially considering it was the first time squatting in about a month.

Wednesday, June 3: Deadlifts

Deadlift, 5x3

1. 285
2. 295
3. 309
4. 309
5. 309

First time I tried deadlifting since I twisted my back about a month ago. Wasn't bad, not quite as heavy as last time but eh. The over/under grip makes a giant difference, at no point was my grip in danger of failing.

Tuesday, June 2: Row 2k

Row 2k.

Time: 7:17

Last time I rowed a 7:19. I thought I'd be able to get closer to 7:00, but such is life. I was sort of worn down a little from playing volleyball 3 of the previous 4 days. Whatever, 7:00 next time damnit.