sun aug 29
notes:
-lower back is tightening up easily today
mon aug 30
2 min jump rope
stretch checks
sleds:
1x2x5x30yd r:turnaround, 4’
a. 5x5 bench@170#
a. 4x8 lat pull down (wide grip)@115#
a. human flag practice
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#
6 min abs circuit
light stretch
microstretching
tues aug 31
800m jog
stretch checks
prerace
grass tempo:
-1000m circuit
2:30 erg warm up
a. 5x3 high pulls@185/190/195
a. 4x100 medball thorws@15/16
b. 5x5 squat@280#
b. 3x10 rdl@135/140/145
b. 4x10 each single leg calf raise off ledge@85/90
light stretch
notes:
-first day of senior year of high school today. this means except fro sundays my workouts will now be after school in the afternoons and i have to eliminate my post workout naps 
-i have gained a quasi-training partner, about a 12 100m guy so thatll be nice to have company
-ill start more of a schedule this week and will plan out my fall this coming weekend, this week im just kind of going to do what i did in summer
who is your new training partner?
frey monkey, hes been running on his own a little i guess, and he has an all access membership also. he says hell do whatever i do for running but im not sure what hes planning to do in the gym
haha nice, we’ll see how that goes, he cant show up any less than he did last year
wed sep 1
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2200m circuit
2 min abs circuit
1x10 stomach vacuums
light stretch
notes:
-it was my sisters bday today so i had to cut wegiths from todays workout, it was going to be core weights but the circuit should be good enough for today
-tempo is much harder when its ridiculusly hot, haha
hah, i think hell show up more because he has the gym membership and wants to be in the 4x2
thu sep 2
800m jog
stretch checks
pre race
grass hills (spikes):
1x5x~45yd,1x1x~45yd r:wb+1’,wb+5’
1’ jump rope
5 each human flags
3x10 ab rollouts
2x10:
-incline db bench 55/60
-one arm row 60
-overhead tri ext 60
-db biceps curls 35
-lateral raise 20
-incline flys 27.5#
-db shoulder press 40/35
-seated row 115#
-bench dips bw
-bentover raise 17.5
light stretch
notes:
-i aimed to do 2x5 for the hills but by the second set i realized i was exhausted and should stop
-the stretch i found to run on has a slight curve to the right, and ends at about 50yd. id like to work my way to long hills by the end of the month so ill keep searching
fri sep 3
800m jog
stretch chekcs
pre race
grass tempo:
-1000m circuit
-1,1,1
1,2,1,1
1,2,1
1,1,2,1
1,1,1
-1000m circuit
1 min jump rope
a. 5x3 high pulls@195/200
a. 4x100 medball throws@15/16
b. 4x5,5,5,3 squat@285
b. 4x10,10,10,5 single leg calf raise off ledge@90/95
b. 3x10 rdl@145
light stretch
notes:
-i cut a set of squats and reps on my fourth sets of calves and squats because i felt done, this week of school must have exhausted me
-tempo felt much easier out of 100 degree heat, ran it at about a 24s 122yd, i would like to get that down to about a 20-22s still
-ill weigh in tomorrow, but starting this sunday i will be trying to do the same weekly schedule thru september, increasing the length of the hill runs until im nearing 75 or so yards
sat sep 4
weigh in -> 146
notes:
-the scale says i still put on a pound, despite the weather being brutally hot and being in CA for two weeks last month so im not disapointed. as the weather cools down, i continue lifting and maybe try creatine i expect to near 155 before track season begins
sun sep 5
4 min jog
stretch checks
pre race
grass hills:
-2x4x~50 yd r: wb+2’, b+5’
1 min jump rope
a. 5x1 each human flags
b. 5x5 bench@175/170/165/160
b. 4x8 lat pull down@120 r:3-4’
c. 3x10 each alt db biceps curls@35
c. 3x10 lateral raise@22.5 r:2-3’
d. 2 min abs circuit
mon sep 6
800m grass jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
a. 5x3 clean@175/180#
a. 5x50 medball throws@15/16 r: 3-4’
b. 2x10 bb calf raise@205#
b. 2x8 rev hyper@50#
b. 1x50 medball throws@15/16 r: ~4’
some microstretching
notes:
-i had to cut my workout a bit short because of time reasons, i wouldve done two more sets of medball throws, 2 more sets of calves and one more set of rev hypers
-my lower back feels tense today, ill make sure to stretch it out tonight
-today i think ill have some free time so i am going to try and plan out the fall
tues sep 7
4 min jog
stretch checks
pre race
grass hills:
2x5x~40-50yd r:wb+2’,wb+6’
depletion push ups 52,20,17
2 min abs circuit
depletion pull ups 20,7,6
bb curl 21s 40,45
1x10 front shoulder raise@25
1x10 back shoulder raise@15/17.5/20
light stretch
notes:
-as for the hills i sprinted to the point where i began to lose speed then would stop, i aimed for about 50 yd but rarely made it there, haha
-i saw the first increase in my push ups in a while so i was happy, even improving two is improving some!
-i felt full of energy so i added in the sets of shoulder stuff, but in the future i probably wont
wed sep 8
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1
100 contacts plyos
a. high cable twists 5x12,10,8,8,8@40,45,50#
a. situps 5x12,10,8,8,8@70,75,80#
a. side bends 5x12,10,8,8,10@85,90,90/95#
a. stomach vacuums 5x10
light stretch
notes:
-ive been doing my plyos on grass in sneakers, but my partner pointed out that if im grass i might as well do the plyos in spikes, so we will do that from now on. itll give me a little more pop on the jumps and the grass is plenty of padding for beating down on my joints and such
thurs sep 9
warm up jog
stretch checks
prerace
grass hills:
-2x5x~40yd r:wb+2’,wb+5’
1 min jump rope
2:30 erg warm up
2x10:
-db incline bench 60#
-one arm row 60/65
-overhead tri ext 60
-db biceps curls 35
-lateral raise 20#
-incline flys 30/35
-db shoulder press 40/35
-seated row 120
-bench dips, dips
-bentover raise 17.5
light stretch
notes:
-my core was sore so i cut the ab work for today
fri sep 10
800m grass jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@200/205/210#
b. 2x50 medball throws@15/16
b. 3x10 rdl@145
b. 4x5 squat@285#
b. 4x10 each single leg calf raise off ledge@95
light stretch
sat sep 11
hot tub
light massage
sun sep 12
4 min jog
stretch checks
pre race
grass hills:
-2x5 r:wb+90",wb+7’
2:30 erg warm up
a. 5x5 bench@175/170
a. 4x8 lat pull down (wide grip)@120
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#
6 min abs circuit
some microstretching
notes:
-i went down on weight for the lateral raise because i realized it was creeping towards a front raise, so i fixed that
-ive decided to stop posting a distance on the hills because i just run them til my lean stops lessening. i feel like long hills could mess with my top end mechanics so i will just go through the accelration
mon sep 13
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1
100 contacts plyos
5x100m marching a’s
2:30 erg warm up
a. 5x12,10,8,8,8 each high cable twists@45,50,55
a. 5x12,10,8,8,8 sit ups@75,80,85#
a. 5x12,10,8,8,8 each side bends@90,95,100
a. 5x10 stomach vacuums
light stretch