wed oct 20
800m jog
stretch checks
pre race
grass speed:
-4x110yd 3pt r:7-8’
-5x70yd EFE r:4-5’
50 contacts plyos
2:30 erg warm up
3 each human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
b. 2x10:
-db incline bench@60
-one arm row@75/70
-overhead tri ext@65/60/55
-db biceps curls@35
-lateral raise@22.5/20
-incline flys@35#
-db shoulder press@40/35/30
-seated row@130/135*
-dips@20
-bentover raise@22.5
light stretch
wrist stretching and icing
fri oct 21
some microstretching
wrist stretching and ice
notes:
-i meant to do the stretching yesterday but I didnt have time. today i had a weight day planned, but i wasnt feeling well so i took the day off
-i was planning on squatting, and the next day i had planned was next friday, so im considering adding in a lower volume of squats sometime earlier this week
sat oct 22
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit r:4’
-1,2,1,1
1 min jump rope
3x5 high pulls@185/205/215
a. 2x6 squat@300/305
a. 25 push ups
a. 10 neutral grip pull ups
a. curl 12@50
2x10:
-each high cable twists@55
-sit ups@90
sun oct 23
800m jog
stretch checks
pre race
grass speed:
-2x60yd 3pt r: 4-5’
-2x150m 3pt r: 12’
2’ erg warm up
a. 5x5 bench@185/180
a. 3x8 lat pull downs (wide grip)@140/135 r: 3-4’
b. 3x8 each db biceps curls (alt)@40
b. 3x8 lateral raise@25# r: 2-3’
2 min abs circuit
light stretch
notes:
-i thought i might just make a couple notes in case i forget what some of my notations are:
–# means i want to up the weight i use on that lift, * means put it down. i up weight when i can complete the whole 5x5 or whatever
–all weights are listed in lbs
–rest intervals are from the end of the first type of lift in the superset til the first rep of that same lift again
–any “2x10:” means i went through the circuit with little to no rest between exercises. if a rest interval is listed after this that is the time i took off between finishing the last exercise in the circuit and starting the first
–all runs on grass are retrorun (i turn to the right if needed). all runs on track are run the normal direction. tempo is started from an upright position, and speed has my starting position listed (either 3 pt, blocks or push up)
–a / between weight numbers means at some point i had to change the weight for a set or more
mon oct 24
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-1,2,1,1
100 contacts plyos
2:00 erg warm up
3 each human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
2x10:
-incline db bench@60#
-one arm row@75
-ovrhead tri ext@65/60
-db biceps curls (alt)@35
-lateral raise@22.5
-incline fly@40/35
-db shoulder press@40
-seated row@130#
-dips@20
-bentover raise@22.5
light stretch
tues oct 25
800m jog
stretch checks
pre race
grass speed:
-2x70yd 3pt r: 5-6’
-2x200m 3pt r:12’
2:00 erg warm up
a. 5x3 cleans@185/190/195/190/185
a. 3x8 bb calf raise@275/280
b. 3x8 rev hyper@70/75/90
b. 3x12 quad flexes
light stretch
notes:
-i plan on dropping cleans until in season, they put a lot of pressure on my wrists, and it kind of hurts, so ill work on my wrist flexibility. i like them for the fact that they still have an anterior part, as opposed to high pulls, so id like to go back to them in season for when i cant afford to squat because of soreness
-my second 70yd felt screaming fast (for me), hopefully it wasnt just a feeling
wed oct 26
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-2200m circuit r: 4’
-1,1,1
2
1,1,1
1 min jump rope
a. 5x5 bench@185/180
a. 3x8 lat pull down (wide grip)@140/135/130
b. 3x8 each db biceps curls (alt)@40/35
b. 3x8 lateral raise@27.5/25
2 min abs circuit
light stretch
thurs oct 27
800m jog
stretch checks
pre race
grass speed:
-5x70yd 3pt r:5-7’
-1x200m 3pt
50 contacts plyos
2:00 erg warm up
depletion push ups 53,26,20
depletion neutral grip pull ups 18,10,8
curl 21@50#
2x10:
-high cable twists@55
-sit ups@90
-side bends@100
-stomach vacuums
light stretch
fri oct 28
800m jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
3x10 rdl@135#
a. 3x5 squat@315#
a. 3x10 each db single leg calf raise@100# r:4-5’
2x30 each x-band
light stretch & clean catch position holds (just the bar)
notes:
-i was feeling pretty burnt right when i entered the weightroom, ive been working pretty hard this week. i went low volume, but managed to pr on squat (ive never actually put 315 on the bar before)
-i plan on unloading/prepare for novemeber training this upcoming week, i will make a template tomorrow (which i’m taking off)
-i did light hammy work because the 200s have been trashing them
sat oct 30
weigh in -> 148lbs
some microstretching
notes:
-squat volume was good, im feeling little to no doms from them. my hammys are kind of sore though
-after eating as much as i can muster, and lifting six days a week im still stuck under 150 :/, this upcoming month im reducing weekly tempo by ~2000m and spreading it over 4 days instead of three. im continually getting stronger, and i am seeing my muscles tone up, nd gte a bit larger, but i think im burning toom any calories. i literally cant fit any more food in my stomach each day, so maybe reducing excess tempo will help
sun oct 31
4 min jog
stretch checks
pre race
grass tempo:
-1/2 1000m circuit
2 min erg warm up
a. 2x5,1x2.5 bench@180
a. 1x8,1x4 lat pull down (wide grip)@135
b. 1x8,1x4 each db biceps curls (alt)@35
b. 1x8, 1x4 lateral raise@25
1/2 2 min abs circuit
light stretch
notes:
-i begin my unloading week today. i almost feel guilty not working quite as hard for a week, but i think its necessary as i want my last three weeks to be high quality, and i may have been slightly overtraining this last month
mon nov 1
800m jog
stretch checks
pre race
speed:
-3x30m 3 pt relaxed
grass speed:
-1x250m 3 pt relaxed
2:00 erg warm up
1x10:
-each high cable twists@50
-sit ups@85
-each side bends@95
-stomach vacuums
light stretch
notes:
-i meant to use blocks, but my school moved them, so i will have to move a set from the inside storage to the outdoor track container
tues nov 2
4 min jog
stretch checks
pre race
grass tempo:
-1/2 2200m circuit
50 contacts plyos relaxed
2:00 erg warm up
a. 2x3,1x2.5 high pulls@185
a. 1x10,1x5 single leg db calf raise@100 r: 3-4’
b. 2x5,1x2 parallel squat@295
b. 1x10,1x5 rdl@135 r: 3-4’
30 each x-band
wrist stretching
notes:
-im going to practice for power cleans in season, so my high pulls are now up to my sternum as opposed to my belly button (where i was pulling them to before)
-honestly i just choose weights by plating convenience, while making sure not to pr or push the weights too hard
wed nov 3
800m jog
stretch checks
pre race
grass tempo:
-1/2 1000m circuit
2:00 erg warm up
a. 2x5,1x2.5 bench@175
a. 1x8,1x4 lat pull down (wide grip)@135
~150 medball twist throws@15/16
light stretch
notes:
-im going to do medball throws once a week so i can use them inseason, when tempo will be harder to do from a conditioning standpoint as the winter is harsh. i plan on doing a hard isometric core work the day after, so i can cut the low intensity ab circuit i usually do on benching days. in season i will use more low intensity ab work, but id like to work more on ab strength out of season
thurs nov 4
4 min jog
stretch checks
pre race
speed:
-3x30m blocks relaxed r:3’
grass speed:
-1x300m relaxed 3pt
1 min jump rope
2:00 erg warm up
2 each human flags
a. 1x10,1x5 ab rollouts
a. 1x10,1x5 stomach vacuums
1x10:
-db incline bench@60
-one arm row@75
-overhead tri ext@60
-db biceps curls (alt)@30
-lateral raise@20
-incline fly@35
-db shoulder press@35
-seated row@130
-dips@bw
-bentover raise@20
light stretch
notes:
-my first time using blocks, exit angle felt a bit high, but felt more comfortable in them than i expected (havent used blocks since july)
-it was cold and windy today, but since im unloading i wasnt pshing very hard
fri nov 5
800m jog
stretch checks
pre race
grass tempo:
-1/2 2200m circuit
1 min jump rope
a. 2x5,3 high pulls@185
a. 2x10,5 each single leg db calf raises@100
b. 2x6,5 squat@315
b. 2x10,5 rdl@135
1x30 each x-band
wrist mobility
light stretch
notes:
-this marks the end of my unloading week, starting sunday ill be going full steam for 3 weeks then track season starts
sat nov 6
some microstretching
light massage
notes:
-my hammys are sore and the only real hamstring work i did was the 15 reps of rdls at 135, haha. guess when i use good form on em i dont need to go real heavy
-im debating whether to do speed on tomorrow, or monday like i planned, because training time on tuesday may be limited
sun nov 7
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
2:00 erg warm up
a. 5x5 bench@180/185
a. 3x8 lat pull down (wide grip)@135
b. 3x8 each db biceps curls (alt)@40/35
b. 3x8 lateral raise@25
2 min abs circuit
light stretch
some microstreching (i didnt finish yesterday)
notes:
-i went to the mall yesterday to restock on my supplements, so for the month of november (or at least til thanksgiving) i will be drinking a protein or wegihtgainer/creatine shake and taking a multivit when i wake up, sometimes a creatine shake an hour pre work out or so, and a weightgainer/creatine shake postworkout, then zma before bed. i still have some protein powder left, but im switching to a massgainer because i seem to be stuck at 150 as far as weight, and i think being a little thicker would benefit me. plus having more carbs immediately postworkout should help recovery
mon nov 8
800m jog
stretch checks
pre race
speed:
-3x30m blocks r:3’
grass speed:
-2x70yd 3pt r:7’
-1x300m 3pt r:15’
speed:
-1x250m blocks relaxed
1 min jump rope
a. 3x5 high pulls@185#
a. 3x10 single leg db calf raises@100#
b. 3x5 squat@315#
b. 3x10 rdl@135
c. 2x30 each x-band
c. wrist stretching
light stretch
notes:
-because of limited training time tomorrow, and the fact that lower weights takes me the longest, i switched lower weights to today and my core circuit to tomorrow
-i timed my last 30m blocks. ran a 4.16 (i taped it and a friend used computer software to time me from first movement through crossing the finish). this run didnt feel as good as the second one, but according to the time transferrer i used, that’s like a 6.5h 55m. if im at that point already, im pretty happy, since i want to run a 6.4h (also, i believe at this point last year my partner was handtiming me in the 4.1x-4.2x range, so that means ive improved by probably .2 just over 30!
tues nov 9
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
100 contacts plyos
2:00 erg warm up
2x10:
-each high cable twists@50#
-sit ups@85#
-side bends@95#
-stomach vacuums
light stretch
notes:
-100 plyos is too many, i usually start seeing a decline in their quality around 50 so i plan on only doing 50 from now on
-doing lower weights and speed in the same day killed me, i will try to not have to double the two again