4/25/06
tues: tempo
6x200m w/100m wlk bk rest b/w ea
1200m total volume
Core:
obliques/sides
4/26/06
Wed: spec. end
1x150m w/12min rec
1x150m w/12min rec
1x120m w/12min rec
1x120m w/12min rec
Lifting:
Bench press 2x8-10: 140x5wu, 180x5/5pu, 175x5/5pu, (140x12 speed set)
Seated Row 2x10: 125, 130
Max clap pushups: 27
Med ball smash 1x12: 14
Tri/delt raise 1x10ea: 12.5, 12.5
Core:
reverse hyper w/weight b/h head 4x10: 20, 20, 20, 20
upper/mid assorted
one question, on your bench press, when you say 140x5wu, (140) does this stand for lbs or Kgs.
140 lbs or kg.
and what does (wu) mean
it’s 140lbs and (wu) is just a warm up set
4/27/06
Thur: tempo
6x200m w/100m wlk bk rest b/w ea
1200m total volume
Core:
weighted obliques/sides
4/28/06
Fri: Starts
8x20-25m block starts w/2-4min rest b/w ea
Lifting:
Std Mil Prs 3x6-8: 105x8, 115x6, 120x4/4x40lb db, (95x10 speed set)
Inc DB Bench 3x6-8: 65x8, 70x6, 65x7, (55x9 speed set)
BB Circuit B
Core:
weighted reverse hyper 2x15: 25, 25
weighted reverse hyper w/weight b/h head 2x10: 10, 10
Weighted assorted upper/lower
4/29/06
Sat: Active Rec
20min elliptical
static stretching
4/30/06
Sun: OFF
5/1/06
Mon: starts/accel dev
5x25m block starts w/2min rest b/w ea
12min rec
3x30m block starts w/3min rest b/w ea
2x40m block starts w/4min rest b/w ea
Core:
b/w reverse hyper: 2x25, 1x20
assorted lower
5/2/06
Tues: Tempo
5x200m w/100m wlk rest b/w ea
1000m total volume
Core: Obliques/sides
5/3/06
Wed: speed endurance
1x120m
10min rec
1x110m
Pouring rain, not very fun…
Core:
reverse hyper: 3x20
mid/upper assorted
5/4/06
Thur: Active recovery
20min elliptical
static stretching
Core: obliques/sides
Heading to UNH tomr’w for Amer East Championships for the FINAL TIME!!!
Wish me luck! Sub 13 sec 100m is the goal!!
Good luck Ben!!
5/7/06
Sun: LAST TRACK MEET
100m 13.3
200m 27.2
5/8/06
This is the first week in more than 4 years I DON’T HAVE to run and lift. That being said, I did so anyway. Let me just say that running track for the past 4 years at the University of Hartford was one of the best experiences of my life. I’m going to miss it and ALL my teammates more than I can describe.
I’ll be headed to law school next year, not sure where as of yet, but what I do know is that it will not be the same without competing in a sport. I’m also not sure what I want to do in the future athletically, and until I do figure it out, I will continue to train as hard as I ever have.
Mon: recovery week
30min elliptical
30min stationary bike
Lifting:
Bench Press 2x8-10, 2x4-8 superset w/2xmax rep(reduced weight): 175x8/2pu, 175x7/3pu, 175x5/140x4, 175x4/125x6
Seated Row 2x8-10: 125x10, 125x8
BB circuit A
Core:
Reverse hyper w/weight b/h head 3x15: 10, 10, 10
Lower assorted
BEEEEEEEEEEEEEEEEEEEENNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN
You’re one of the best teammates I’ve EEEEEVEERRRRRR had, in ANY sport that I have ever done!!
Pick a good and sunny State for law school so I visit you as often as I can 
I’ll missssssssssss youuuuuuuuuuuuuuuuuuuu 
Back at you Stef!!! I’m gonna miss you and Chris soooooooooooooooooooooooooooo much next year!
5/9/06
Tue: tempo (It’s really not that bad holding a stop watch while you run)
3x400m @80% w/200m wlk rest b/w ea: 75sec, 72, 72
2x200m @80% w/100m wlk rest b/w ea: 33sec. 33
Core: obliques/sides
5/10/06
Wed: active rec
30min stationary bike
20min elliptical (I have to remember to bring a magazine next time I do this…man does it get boring!)
Lifting:
Deep Squat 3x10: 225x10, 225x6/185x4, 225x5/185x5
RDL 3x10: 185x10, 195x10, 195x10
SL Leg machine extension 3x10ea: 40, 40, 40
SL Machine Ham Curl 3x10ea: 30, 30, 30
BB Shrugs 3x10: 155x10, 175x10, 185x10
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
upper/mid assorted
5/11/06
Thur: tempo
2x3x200m @ 75% w/100m wlk bk rest b/w ea & 2min b/w sets: 33, 32, 33, 33, 33, 33
Core:
weighted obliques/sides
5/12/06
Fri: active rec
20min elliptical
20min stationary bike
Lifting:
Inc Bench 3x10: 140x10, 145x10, 150x7/135x3
DB Row 3x10ea: 50x10, 60x10, 60x7/50x3
Upright Row 3x10: 85x10, 85x8/65x2, 85x8/65x2
Lat Pull down 2x10: 90x10, 90x10
superset w/
2-way tri ext 2x10ea: 12.5x10, 15x10
BB Circuit B
Core:
reverse hyper w/weight 2x15: 25, 25
reverse hyper 1x25
Weighted upper/lower assorted