SS – Week2 – Day6B

Monday, February 8th, 2016 – 32 deg F, cloudy

Jump Rope
Agile 8
Squats:  3×5@45 + 5@60 + 3@90 + 2@120 + 3×5@155
Press: 5@40 + 3@50 + 2@60 + 3×5@75 (lower lb increase 5 -> 3
Power Clean: 5@45 + 3@55 + 2@70 + 5×3@85

SS – Week2 – Day4B

Monday, January 25th, 2016

Jump Rope
Agile 8
Squats:  2×5@45 + 5@50 + 3@80 + 2@105 + 3×5@135
Press: 5@35 + 3@45 + 2@55 + 3×5@70
Power Clean: 5@45 + 3@55 + 2@65 + 5×3@80

SS – Week1 – Day2B

Wednesday, January 20th, 2016 – 36 deg F, sunny with a little wind

Jump Rope
Agile 8
Squats:  3×5@45 + 3@65 + 2@90 + 3×6@115
Press: 5@30 + 3@45 + 2@55 + 3×5@65
Power Clean: 5@45 + 3@50 + 2@60 + 5×3@75

Agile 8 was more strenuous today.  Foam rolling the IT bands were not pain free.  Body was achey.  Actually broke a sweat while doing the mountain climbers and groiners.

Squats were pretty solid.  I really focused on making sure my rear end and shoulders were going up in unison from the hole.  I realized this morning, half-awake, while my mind was wandering, that my lower back lordotic arch is not going to improve if I don’t also try to improve my back posture.  I have pretty long legs compared to my torso and so my natural back angle position in the hole is more horizontal than vertical.  When the weight gets heavy, I think I overcompensate for the forward lean by arching my back into lordosis to prevent me from falling forward.  However, I think this is not the solution.  I need to maintain a SLIGHT lordotic arch, and instead of hyperextending, focus on keeping my abdominal core super tight and cue’ing myself to drive my rear and shoulders up at the same time.

Squat TL;DR – tighten core when driving up from the hole; keep shoulder and hips moving up in unison

Top set of the presses were difficult.

Tired to write the rest.


Week 16 – 5/3/1 – Day 59

Cycle #4

Today was a pretty relaxing day.  Very light lifts.

Press:  5×45, 5×55, 5×65

Very light and relaxing.  Used a false grip.

BBB Press:  3x10x55

Got a bit of a burn on these reps.

Chin-ups:  5/4/4/4

Did these spread out even after the 5/3/1 and BBB presses.  Actually, also did some lat-pull down and bent over barbell rows here and there.  Tried to do some power cleans, but they ended up being very ugly- used a lot of my arm to pull and flip the bar.

Week 15 – 5/3/1 – Day 55

Cycle #4

Legs were still sore from Friday.  Warm-up foam rolling was extra painful, but very therapeutic. Cool-down foam rolling after the sprints was super painful, but I know my legs will thank me tomorrow.

Press:  5×50, 5×60, 3×70 + 5×85, 3×95, 4×105 Rep PR

Little bro was using the squat rack for squatting so I just power cleaned another barbell for pressing.  I must say doing power cleans is definitely pretty awesome.  Not sure if I was doing them entirely right- it’s such a technical lift.  This lift felt very strong and stable compared to how I used to press on heavier weights.  I’m very happy that I’m actually progressing on this lift now.  I’m setting my sights on that magical 135lb press.

BBB Press:  5x10x55

The last 3 reps of the 5th set burned my upper back and traps like no other.

Chin-ups:  5/4/4/3/3

I did these between the warm-up sets of the 5/3/1 press.


1min. 2.5 spd warm-up
2 x 5.0spd / 3.0spd sprint-rest @ 10% incline, 1min:1min
2 x 7.0 spd sprint @ 0% incline, 1min.
1 x 8.0 spd sprint @ 0% incline, run until 1.0 mile reached

These were freakin’ awesome to say the least.  This entire time, I’ve been doing incline treadmill interval sprints and I never really tested how it’s affected my regular flat ground running ability.  First off, when you’re accustomed to running at an incline and then switch back down to no incline, running feels like you’re literally flying.  My legs felt lighter and I almost felt like I was falling forward with each step.  My legs were bounding so much that I actually felt like I needed to increase the speed in order to avoid running into the control panel and so I did.  I have never gotten to a point in my life where I can run so damn fast with such ease and precision until tonight.  Makes you wonder what professional runners like Usain Bolt must feel like when they’re going all out on the track.

Week 29 – Day 80A

Forgot that today should have been a B session.  Woops.


2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
3 x 270

Actually did 4, but I definitely did more of a good morning than a squat on the 4th rep.  Felt extremely heavy.  Left knee feels very unstable when locked out.


2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
5 x 160 PR

Felt pretty easy.  I had someone spot me just in case.

Power Clean:

5 x Bar x Clean shrugs
5 x 65 x Clean shrugs
5 x Bar x Front squats
5 x 65 x Front squats

2 x 6 x 65 x Power Clean

I recorded myself doing the cleans and I quickly noticed I was doing them wrong.  I was using my arms to clean instead of shrugging.


9/3/2 x BW + 15 lbs – Last 2 sets were extremely difficult.  Felt like I was very fatigued.  Could have rested more.

4/7/4/8/4/7/4/8 spd HIIT – Felt pretty easy.  My heart rate dropped back down recovered pretty quickly.  High intensity interval heart bpm was around 180.  Recovery heart bpm dropped back down to around 155-165 within the 1.5 minute rest.  Recovering faster than before.

Week 28 – Day 77A


2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 260 PR

This was heavy as hell.  My left knee was feeling very shaky, unstable.  Forgot to bring my camera; really could have used it to see if my form was terrible which it felt like it was.


2 x 5 x Bar
5 x 95
3 x 115
2 x 135
5 x 155

Pretty heavy.  Form was not stellar.  Noticed that I wasn’t tucking my left elbow.  Load was shifting to the right arm.

Power Clean Progression:

2 x 5 x 65 x Clean shrugs
3 x 3 x 95 x Clean shrugs

2 x 5 x 65 x Front squat
3 x 3 x 95 x Front squat


9/5/3 x BW + 15 lbs Dips – Pretty difficult