Also plan on switching to
deadlift twice a week, one heavy and one light day, to also help my grip
need to add dumbell flyes to chest workout
taking a week vacation
going to do push-ups to failure every other day
and body squats on the other days
will update with how many pushups I can do haha
update
did push ups to failure last night
today, I helped move 100lb concrete bricks
very sweaty
hey back from my meet:
315 squat
250 bench
405 dead (very easy haha)
hows the workouts going?
wow nice lifts 
im hoping to get their sooner or later
deadlifts tomorrow
going to start a heavy dead and light dead seperate, so DL is twice a week
what rep range should I go for with light and what weight?
do speed for light sets of 2-3 and 8 sets work on explosion 50-60% of ur max
I was thinking 185bs for like 8-10 reps for so many sets
I need to increase my grip without going to under and over as far as I can, and build back up to 225lbs raw repping, I lost it…for some reason, I can’t stop heavy deadlifting so this is a way I can get caught-up,
heavy deadlift day
5 rep range
stretch
body squats x 3
135 x 5
185 x 5
225 x 5
275 x 5 pretty hard
295 x 5(going to push for 305lb)
305 x 5( WOW) already a great workout going to keep adding weight
325 x 2
315 x no go…ughhh(tried to mix up the weight this workout, not sure if ill continue this or next time go for305 x 5 x 5)
shrugs
135 x 10
155 x 11(MY GRIP SUCKS)
165 x 8
165 x 7
30lbs dumbell to failure x 3
calf raises single leg x 3
wrist roller 10lbs up 3 times x 2
situps 10lbs x 10 x 2
whta are body squats? or is that deadlift weights
body squat is where I put my hands in the front squat position, and I squat down helps my knees warm up
thought so, so the other weights are for deads right?, very juicy
yup all deadlifts
bench
135 x 5
165 x 5
workset
190 x 5
190 x 5
190 x 5
190 x 5(really hard lockout)
190 x 5(really hard lockout)
standing shoulder press
135 x 5 with some hip power, not sure if that is ok? someone confirm if its not ill dropped the weight, my shoulders are burning
135 x 5 (more detail, its just alittle hop)
135 x 5
135 x 5
135 x 4
135 x 4(half way up again…ugh)
two arm tricep extension superseted with pull overs
two arm weight: 60lbs x 2
pullovers: 401bs x 2
one arm rows
60lbs x 12
65 x 9
with bent over flyies 10lb plate x 3
Hey Darin1, good to see you’re back in the gym.
Have you been doing the interval sprints or farmer’s walks yet?
Moving concrete blocks is good, honest work!
I planned on starting them
I had a question without overtraining or making me sore before a workout how can I build up to interval sprints?
body squats
135 x 5
135 x few more times, knees getting warm
185 x 5
235 x 5(really hard but going to add 5lbs)
240 x 5(it was a battle)
240 x 5( WOOOOOOOOOOO)
240 x 5
240 x 5(legs…soo tired…)once I get back in school, ill be adding front squats right after this
since I took that week off, body parts are very. shoulders, Chest, triceps, traps.
standing calf raises superseted with situps 10lbs
calf raises: 185 x 3
situps 10lbs x 10(try to get my abs strong x 2
superset STRICT bicep barbell curl with wrist rollers
65lbs x 12
10lbs x 3 1/2
70lbs x 8
[quote]Darin1 wrote:
I planned on starting them
I had a question without overtraining or making me sore before a workout how can I build up to interval sprints?[/quote]
You’ll just be sore, get over it 
You build up by starting at, say, 60% of your maximum effort. Do that for a week or two, then increase to 65%.
Don’t run flat-out until you’re ready. Sprinting does make you pretty sore and poor form, tight muscles or muscle imbalances can quite easily lead to injury. By starting a bit slower you have a chance to listen to your body, stretch what needs to be stretched, and correct what is weak.
Pay attention to what your arms are doing. Pay attention to your posture. You’re not trying to qualify for the olympics, but you want your body to move nicely.
haha understood
bench today, have to wait till after I get back some school registering