wed nov 10
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 5x5 bench@185/180
a. 3x10 lat pull down@135*/125
2x20:
-each twist medball throws
-each medball side slams
-medball sit up chest pass
light stretch
thurs nov 11
800m jog
stretch checks
pre race
speed:
-5x40m 3pt r:4’
grass speed:
-1x400m 3pt r:15’
speed:
-1x200m 3pt relaxed
human flags (2 holds and 3 reps each)
2x10:
-ab rollouts
-stomach vacuums
2x10:
-db incline bench@60
-each one arm row@70
-overhead tri ext@60
-each db biceps curls (alt)@35
-lateral raise@22.5
-incline flys@35
-db shoulder press@40/35
-seated row@125#
-dips@20#
-bentover raise@22.5/20
lights stretch
notes:
-i wouldve done the 40’s and 200 with blocks, except my hs track had a football game going on, so i didnt have access to blocks. i went to another track and just did 3pt
-the 40s felt shorter than ever! not sure whther this means im running that much faster, or whether im just more relxed, but either is good to me!
fri nov 12
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
50 contacts plyos
1 min jump rope
a. 3x5 high pulls@185/190
a. 3x10 each single leg db calf raise@100#
b. 3x5 squat@315
b. 3x10 rdl@135#
2x30 each x-band
wrist stretching
light stretch
notes:
-my legs were WASTED. hopefully this means my speed sesh yesterday was very effective
-i notcied my depth was creeping up in squats so i refraned from upping weight and will see where i am at after the first set next squatting day
-hammy soreness was minimal (11/13), just barely felt any, so i think i can increase the rdl weight a bit
-ive stopped listing rest intervals because i simplified and have made them all 3’ except for between speed runs (1’ for every 10m, or 15’ and loss of nausea for longer runs(150m+))
sat nov 13
4:00 jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 5x5 bench@185/180/175
a. 3x10 lat pull down (wide grip)@125
b. 3x10 each db biceps curls (alt)@40/35
b. 3x10 lateral raise@25/22.5
2 min abs circuit
light stretch
notes:
-didnt feel awesome in the weightroom, may be a result of this being my usual offday, training earlier in the morning than usual or even lingering tiredness from thursdays workout. the rest of my saturday is to be very low energy, and sunday is off, so hopefully by monday everything will be running smooth again
-rolled my ankle while doing the tempo. feels a little sore, but with 2 days+ rest (the rest of today, sunday and til 2:30 on monday) hopefully a little icing will do the trick
sun nov 14
ankle icing
microstretching
mon nov 15
800m jog
stretch checks
pre race
speed:
-5x60m blocks r:6’
-1x300m blocks
2:00 erg warm up
3 each human flag holds
2x10:
-lat pull down (wide grip)@125
-db shoulder press@40
-each db biceps curls (alt)@35
-lateral raise@22.5
-decline pec flys@35
light stretch
ankle icing
notes:
-volume was a bit much on the speed, i meant to do a 200m on grass, but just didnt have it in me. i also lowered volume in the weightroom
-i taped one of the 60m runs through 55m, so ill have a time to post once i get it (6.93ish 
granted, last year i never ran sub seven in my training runs on the outdoor track, and proceeded to run a 6.92 during my first camera timed run so not sure what to think)
tues nov 16
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
2x10:
-each high cable twists@50#
-sit ups@85#
-stomach vacuums
light stretch
ankle icing
notes:
-i talked with the friend i trained with last year and looked at some more articles and such and decided that i need to start unloading. the fact that all my general strength stuff have gone up so much, but my sprint speed hasnt has told me two things 1. i should start putting more emphasis on the sprinting because thats the only thing that hasnt improved significantly yet 2. i likely have been overtraining. because of this, i am going to take all work on my legs and heavy cns work easy for the next week, which will bring me into my track season. because i am far enough above required strength standards and my season is long enough to reload for a unload at the end of the season, i am going to really lighten my workload to try and get my body to catch up to the training, then ill unload to december break. ill reload during late december and early/mid january, then taper for the improtant meets mid late feb
tues nov 16
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
2x10:
-each high cable twists@50#
-sit ups@85#
-stomach vacuums
light stretch
ankle icing
notes:
-i talked with the friend i trained with last year and looked at some more articles and such and decided that i need to start unloading. the fact that all my general strength stuff have gone up so much, but my sprint speed hasnt has told me two things 1. i should start putting more emphasis on the sprinting because thats the only thing that hasnt improved significantly yet 2. i likely have been overtraining. because of this, i am going to take all work on my legs and heavy cns work easy for the next week, which will bring me into my track season. because i am far enough above required strength standards and my season is long enough to reload for a unload at the end of the season, i am going to really lighten my workload to try and get my body to catch up to the training, then ill unload to december break. ill reload during late december and early/mid january, then taper for the improtant meets mid late feb
wed nov 17
800m jog
stretch checks
pre race
controlled speed:
-1x150m blocks r:5’
-1x200m blocks r:7’
-1x250m blocks
1 min jump rope
a. 3x2 power clean@135
a. 2x10 rev hyper@50
b. 2x6 squat@300
b. 2x10 each single leg db calf raise@85
2x20 each x-band
light stretch
notes:
-making it through 250m was tough. wanted some speed today, but im trying to unload for a bit so i dont die during the season as i believe i have been overtraining for a while
-all lower lifts were with easy weights today. squats, rev hypers and calves were heavy enough to feel a burn but not close to failure. power cleans just for the form, and the stretching must be working a little as catching it was comfortable, granted it was very light
thurs nov 18
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
2:00 erg warm up
a. 3x8 bench@165#
a. 3x8 bb bentover row@135
2x10:
-lat pull down (wide grip)@125
-db shoulder press@40#
-each db biceps curls (alt)@35
-lateral raise@22.5
-decline pec flys@30/35
2 min abs circuit
light stretch
notes:
-minor hip soreness today, legs felt tired but not sore. no speed til monday
fri nov 19
1 min jump rope
3x3 power cleans@165
a. 2x6 squat@300
a. 2x10 each single leg db calf raise@85
b. 2x10 rev hyper@50
b. 1x20 each x-band
200 medball twist throws
light stretch
notes:
-had limited time today, didnt have time to run. i will run tomorrow morning (just tempo)
-took video of power clean form, my knees come a little too far forward in my catch, i will try to fix this
sat nov 20
4 min jog
stretch checks
pre race
grass tempo:
-2200m circuit
3x5 each decline human flags
ankle icing
light stretch
light ankle massage
notes:
-trained in the morning, today was suppose to be an offday but i went light so i think ill be fine
-no soreness from leg lifts yesterday
sun nov 21
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 3x8 bench@165
a. 3x8 bentover row@135/140
2x10:
-lat pull down (wide grip)@125#
-db shoulder press@45
-each db biceps curls (alt)@35
-lateral raise@22.5
-decline pec flys@35#
2 min abs circuit
ankle icing
some microstretching
notes:
-i will start increasing the intenisty of the bench and row, i would like to be doing sets of 3 in-season so for my last week or so i will drop back to sets of 5
mon nov 22
800m jog
stretch checks
pre race
speed (indoors, rubber track):
-2x55m r:7’
-1x300m
1:00 erg warm up
1 min jump rope
a. 3x3 power clean@155#
a. 100 medball twist throws
b. 3x3 squat@300#
b. 2x10 single leg db calf raise@85#
c. 2x10 rev hyper@50
c. 20 each x-band
c. 50 medball throws
light stretch
ankle icing
notes:
-first 55 rep i told myself to not try too hard, and it felt very very fast, faster than i wanted it to be. then the second rep i tried hard and it felt much slower. might have found how much i need to relax in my first rep
-300 felt suprisingly good, i made it all the way through without really dying
tues nov 23
4 min jog
stretch checks
pre race
grass tempo:
-2200m circuit
50 contacts plyos
4:00 erg warm up
2x10:
-each high cable twists@50#
-sit ups@85#
-each side bends@90#
-stomach vacuums
light stretch
notes:
-had no appetite today :p, hopefully thisll pass
wed nov 24
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 5x5 bench@185/180/175
a. 5x5 bb bentover row@145/150
2x10:
-lat pull down (wide grip)@125
-db shoulder press@45
-db biceps curls (alt)@35#
-lateral raise@22.5
-decline pec flys@35/40
2 min abs circuit
light stretch
ankle icing
light massage
notes:
-appetite was a little better today, did not have a good day tuesday, so by tomorrow my eating should be fine again
-decent amount of oblique doms, slightly bothersome while benching
thurs nov 25
800m jog
stretch checks
pre race
speed:
-5x10m blocks r:1’
-1x200m flying start r:15’
-1x400m flying start@~60s
2x6 squat@275#
light stretch
ankle self massage
notes:
-the gym i used closed early for thanksgiving. probably actually a good thing because this was a very high volume running day for me so taking weights easy was necessary
-it was very cold and windy today, so my 400 time was crap, and it didnt even feel so great so im not going to worry about it. i didnt get a time on the 200, but it felt the fastest any of them has felt so far
-when doing blocks i adjusted my blocks to a steeper starting angle and surprisingly this fixed some of the flaws ive been having. go figure, its usually the opposite
-some pectoral soreness today, funny how a submax 5x5 makes me much more sore than a max 3x8, when its only one rep more
fri nov 26
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
50 contacts plyos
1 min jump rope
3x5,3,3 human flags
a. 5x5 bench@185/180/175
a. 5x5 bentover bb row@145/150
2x10:
-lat pull down (wide grip)@125#
-db shoulder press@45/50
-each db biceps curls (alt)@40
-lateral raise@22.5
-decline pec flys@40
2 min abs circuit
light stretch
notes:
-legs felt fatigued, but no soreness
-chest was still a little sore from wednesday, but i probably wont be benching for a week now so im not going to worry about it
sat nov 27
3x10 stomach vacuums
light ankle self massage
sun nov 28
800m jog
stretch checks
pre race
speed:
-1x55m r:10’
-1x300m (42s)
1 min jump rope
a. 3x3 power clean@175/180
a. 100 medball throws
b. 2x6 squat@300#
b. 2x10 each single leg db calf raise@85/95#
c. 1x10 ab rollouts
c. 2x10 rev hyper@50#
c. 2x20 each x-band
light stretch
some microstretching
ankle self-massage
notes:
-it was frigid (~freezing) and very windy today while running. i made it through the 300 without dying which was a good sign, though my time was a crawl. i assume running in the warmer less windy indoors, and with a little competition, i should start my 300 at least sub 40
-track starts tomorrow with “hell week” which kicks off my school’s track season by essentially forcing every athlete to do calesthenics to “get in shape.” honestly its a huge waste of time esp for hard-hainer sprinters like myself, but to show some dedication to the team i wil participate. i am in good enough shape that it should be a breeze if i dont push it too hard, and will act as a high volume low intensity week. hopefully it can help cure some of my suspected overtraining
-i plan to stop taking supplements for heel week (zma, multi vit, creatine, protein powder, weight gainer powder) just because itll give my body a break from the stuff so i can start really feeling the effects again once i start actually training