Training 8/21

Obviously doing a horseshit job of updating. Training today was pretty much hot garbage. Lack of sleep is killing me and training is definitely suffering as a result. Fat loss seems to have stalled a bit, though possibly moving forward ever so slowly. Submax effort upper body work today, forgot to do med ball throws, though it was probably for the best, as I had nothing today.

SE DB Bench Press - 3x8 - 100s x2, 80s x1
Circuit (2x15 each):
Trap Bar Bent over row - 110
OH Band Tricep Extension
Band Shrugs
Barbell curls

Progress pic from last Monday:

Training Update & Progress pic

Obviously I haven't been updating, well, at all lately. The basic outline, for now, is a modified Westside split, with sprints, jumps, and medicine ball throws worked in as well. This will continue until I reach my desired body composition goals, at which point the upper body training will switch to a DoggCrapp-inspired template, with the lower body remaining as-is. Essentially, training the upper body for "show," and the lower body for "go," dependent upon time of year, i.e. speed in the summer, strength/power in the winter. Thus, the volume of the different aspects will vary based upon the goals. For the time being, speed and power are the goals, and as such the volume of sprint work will be highest. Also for now I am basically using assistance work as time to fuck around and think of new movements and how they feel/affect me.

Saturday - DE Lower

Sprints - 5x10 yds, 5x20 yds

Box jumps - 6

Snatch pull w/ pause at knees - 3x2 (1 min b/w) - 135, 155, 185

DE Trap Bar Deadlift (1 min b/w sets) - 250 (60%) - 9x2

A. Suitcase DB RDL - 3x8 - 80 lbs

B. Neck - 2x12/direction - 10 lbs

A. RFESS - 50 - 2x6/leg

B. Ab wheel - 2x12

Progress pic (198 and flexing)