fri feb 25
weigh in -> 145
notes:
-arm size actually looks quite the same, though i can notice some bulk dissapating in other muscles on my body. granted, i dont think has been my issue with running fast so im not too worried, 145 is still probably 5-10 lbs over my natural weight
mon feb 28:
5 min bike warm up
20 min bike@~110 rpm
100 LI plyos
some pcl therapy stuff
6 min abs circuit
stretching (hip mobility concentration)
5 min elliptical cool down
notes:
-nice and easy today, i just want to get back into the swing of things and i feel like crap when i do no exercise so im trying to refrain from being dormant, but am not really considering ding HI work for at least til next week to ensure full CNS recovery, then from there ill monitor my vertical and how i feel as to when i should begin my shortened gpp to make sure ive gotten rid of the overtraining i believe i accumulated but never unloaded
-tomorrow off, ill do a similar thing wed and fri
wed mar 2
5 min erg warm up
20 min jump rope
5 min erg cool down
pcl therapy exercises
6 min abs circuit
light stretch
hip flexibility
notes:
-man, i realized i never do cardio thats not running, its incredibly hard for me to get my heart rate up, because my muscles are exhuasted by even something like jump roping before i can even get my heart rate into the “training zone”. cant tell whether i have a strong heart or just muscles with little work capacity
-im thinking about starting training next weekend. i cant train the 17th through the 20th and i was planning on starting with bw work, so its not HI which will let me overcome any overtraining i might still have after three weeks of lying low, and that break will give me plenty of time to get over soreness if i have any. after i come back from the trip, ill start my progression (assuming that i see my vertical go up during next week from unloading lifting and training 6x a week for months at a time, then going into a full blast hs season. im willing to risk undertraining and some detraining because whatever i did either didnt make me faster, or the only way ill see it is if i let myself unload. its a risk im willing to take because ive never even done outdoor track and im a sr in hs, so if it doesnt work out the way i hope i can get over it)
so your definatley doing out door track?
idk for sure yet, im signed up for baseball but since its a cut sport i can transfer to track anytime during tryouts if i want. i still need to talk to the coaches
either way, my best part of baseball is my speed so id do speed training anyways
though im probably not training until after hell week, and if anything i may just start some upper body and core work if i notice im dropping too much mass
my legs need the recovery, and by taking all HI work off im really letting my CNS rest too
i dont think taking the time off will make me any worse, but if im overtrained it could really aid in me being much better by the end of spring
sat march 5
5 min elliptical warm up
stretch checks
pcl therapy stuff
20 min elliptical
6 min abs circuit
5 min cool down
hip stretching
light stretch
sun march 6
weigh in - 142
notes:
-i’ve been losing a lot of weight, but im not overly concerned because i think a lot of the weight i carried during indoors was water weight between creatine and just the fact i retain about 5 lbs extra water weight while lifting, so in my mind ive probably only lost a couple pounds of actual muscle fibre. once i start lifting ill find ill shoot up like 5 lbs in the first week
mon march 7
5’ elliptical warm up
20’ elliptical
5’ elliptical cool down
pcl therapy exercises
hip ROM stuff
6 min abs circuit
light stretch
tues mar 8
school fitness testing:
slow push ups 26
sit and reach 12" in
trunk lift 12+"
slow crunches 26
notes:
-i did the minimum just to past, but i thought itd be worth noting i did some physical activity
wed mar 9
5 min jog
stretch checks
pcl activation stuff
100 LI plyos
2 verticals
20’ jump rope
5 min jog
flip
pcl therapy exercises
hip stretch
light stretch
6 min abs circuit
notes:
-extreme upper chest (by shoulder joint) and ribs are pretty sore today. i forgot that id be hitting a soreness stage again. 26 push ups was way sub maximal, so its funny im so sore from it, but i guess it proves to me that i will be able to see definite muscular advancement even going submax which would leave more for the running or promote faster recovery
-i did rim jumps to test my vertical, and from right after track ended my vertical has either gone up slightly, or not gone down at all. signs like this make me feel reassured about taking time off. ill bet when i start lifting all my numbers will be down, but if im faster i dont really care, haha. so the fact that my vertical has not been harmed and maybe has even gone up a bit tells me that in the least my explosive movements havent dissapated
thurs mar 10
some microstretching
notes:
-wow, i have a lot of soreness today, which is weird because I didn’t work very hard yesterday. i guess is should go even easier, since im only doing exercise so i can be healthy, but dont actually wanna see much adaptation, just to burn calories since the goal was to essentially take a month off. still, nothing was HI so i should be okay. sore traps, still parts from the push ups, quads, glutes, abs and calves. i did up the reps in my pcl therapy exercise circuit from 5 to 10, but i guess that was too much. maybe ill try 8 next time. the circuit looks like this (swiss ball squats, swiss ball double leg curls, xband, single leg bridges, single leg squats)
fri mar 11
5 min bike warm up
stretch checks
pcl activation
flip
100 LI plyos
pcl therapy exercises
6 min abs circuit
hip stretch
light stretch
Notes:
-meant to do the bike today but didn’t have time. I will just do it tomorrow bc I’m taking Sunday off anyways. I will start actual running next week but still not “workouts”
sat mar 12
20’ bike
5’ bike cool down
some microstretching
notes:
-no soreness today and still did the slightly higher volume pcl therapy stuff. knee is feeling better and better so maybe this will help me in season, and i think coming into the season fresh not bogged down by huge weight volumes could be big for me. in season i may limit lifting sessions to just one or two lower body exercises with a plyo contrasting it and essentially benching for upper. i think thats really all id need. itd be higher quality, low volume and i think my strength is as high as it could possibly need to be for someone of my speed so even if i dont see great strength gains or a dropoff if im running faster its no problem
Sun mar 13
Weigh in - 144
Notes:
-weight went back up, maybe last weigh in was a fluke. I doubt the muscular stuff I did was enough to put on weight, and from the looks of it my bf didn’t increase
-ended up feeling minor quad soreness last night
mon mar 14
800m jog
stretch checks
pcl activation
flip
grass tempo:
-1000m circuit
1 min jump rope
pcl therapy stuff
6 min abs circuit
hip flexibility
light stretch
notes:
-running felt good today. now that the snows melted its nice to get outdoors, though its still quite cool and will be cold til probably at last late april
mon mar 14
800m jog
stretch checks
pcl activation
flip
grass tempo:
-1000m circuit
1 min jump rope
pcl therapy stuff
6 min abs circuit
hip flexibility
light stretch
notes:
-running felt good today. now that the snows melted its nice to get outdoors, though its still quite cool and will be cold til probably at last late april
wed mar 16
150m jog
school pacer test (20m back and forth runs increasing in pace)
jump rope
stretch checks
pcl activation
pcl therapy stuff
6 min abs circuit
light stretch
microstretch
hip mobility stretching
notes:
-i had my heart rate in the 200s from the pacer test, but did not feel very tired at all. my max heart rate much be much higher than 220-age then because after a full blast 400 or a 5k (in my past i did distance running) my heart is pounding much harder
thurs may 17
weigh in - 143
notes:
-i will officially quit baseball and join the outdoor track team at my hs on monday. i will start a new outdoor journal and will post the link once i have stuff to have. hopefully i can see more improvements from taking the month essentially off
mon may 21
15’ ice l shin
notes:
-from walking around DC on a school trip i managed to get my first painful shin splint. go figure, but im essentially taking this week off anyways so its not big deal as long as i can get it to go away by the time i want to train hard again
here’s the new journal i am starting -> http://www.charliefrancis.com/community/showthread.php?t=23240