5/13/06
Sat: active rec
1/2 mile jog
static stretching
5/14/06
Sun: off
5/15/06
First week back home
Mon: Had to cut todays workouts short cuz I was headin home…
20min elliptical
10min bike
Lifting:
bench press 3x10: 175x8/2x135, 175x6/4x135, 175x3/4x135/3x135 NEG’s
5/16/06
Tue: tempo
2x3x200m w/1oom wlk bk rest b/w ea & 3min rec b/w sets (I had to do these on the dirt (more like mud) path next to my house because the track/field was flooded from all the rain this week. I think I over estimated the 200m distance b/c these seemed kind of long compared to what I had been doing…and I mean 215-220m kind of long… :o
Core:
lower/side-obliques assorted
5/17/06
Wed: OFF
This is still a recovery week/period, so I’m going to go really light on any training I do, or else I will just take the day off entirely…haven’t had a recovery period in a LONG time, so this could get interesting…
5/18/06
Thur: recovery runs
3x1mile runs w/10min rec b/w ea: 6:43, 7:03, 7:12
Lifting:
3x10 deep squats: 185x5 wu, 225x10, 225x10, 225x10
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
upper/mid assorted
5/19/06
fri: active rec
30min elliptical
20min stationary bike
Lifting:
BB Mil Press 3x10: 100x10, 105x7/95x3, 100x7/95x3
BB circuit B
2-way tri ext 2x10ea: 12, 12
weighted side/obliques
Sounds like like you training solidly. Try the following recovery drink. I have had excellent results from it ie bouncing back the next day after a hard session the day before.
5/20/06
Sat: active rec
1 mile recovery jog
core: upper/lower assorted
5/21/06
Sun: OFF
GRADUATION!!!
5/22/06
Mon: tempo
3x400m @70-75% w/2min rest b/w ea: 76, 78, 81
5min rec
2x400m @70-75% w/2min rest b/w ea: 79, 83
Long grass and a strong head wind on the home straight make for HARD 400’s, even at a tempo pace!!!
Lifting:
BB bench press 3x10: 140x5wu, 175x9/135x1, 175x7/135x3, 175x6/135x4
BB Row 3x10: 95x10, 105x10, 115x10
Max clap pushups 2x: 28, 14
super set w/
Wide grip pullups 2x: 10, 5
Seated Row 2x10: 110x10, 120x10
BB circuit A
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
Lower assorted
5/23/06
Tues: active rec/tempo
12x100m striders @ 70% w/50m wlk rest b/w ea
Core:
obliques/sides
5/24/06
Wed: tempo
5x200m w/100m wlk bk rest b/w ea
5min rec
5x200m w/100m wlk bk rest b/w ea
Lifting:
BB Squat 3x10: 185x5wu, 235x10, 235x6/185x4, 235x5/185x5
RDL 3x10: 200x10, 205x10, 205x10
Machine SL Leg Ext 3x10ea: 45, 45, 45
Machine SL Ham Curls 3x10ea: 40, 40, 40
BB Shrugs 3x10, 185, 185, 185
SL calf raises 2x15ea: 10x15, 10x8/5x4
DB Shrugs 1x15: 80
Core:
reverse hyper b/w: 20, 15, 15
Upper/mid assorted
5/26/06
Thur: active rec/endur
2x400m backwards running w/100m wlk rest b/w ea
3min rec
5x100m backwards running w/50m wlk rest b/w ea
All I can say about the backwards runs is that they work the hamstrings like NOTHING else!!! At about 120-150m you really start to feel the fatigue in the hamstrings. The idea behind this was to build hamstring endurance. My goal was to maintain the “up, out extend” back peddle/backwards form similar to the warmup drill form for as long as possible at a 90% pace.
Core:
weighted obliques/sides
5/26/06
Fri: tempo
7x150m w/75m wlk rest b/w ea
Had to cut this short b/c it was raining when we started and after a while it just got ridiculous…
Core:
Weighted upper/lower
5/27/06
Sat: active rec/gen strength
10xstadium stairs
various sets/reps of pullups/pushups/crunches, etc…
Lifting:
Inc BB bench 2x10: 140x5, 150x10, 140x11
DB Bench 1x9: 70
SA DB Bench 1x10ea: 55
DB Curls 3x10ea assorted: 30, 30, 30
Core:
straight arm reverse hyper w/2.5lb med ball: 15, 10/5
Weighted hanging leg raises 3x10
5/28/06
Sun: Off
5/30/06
Mon: tempo
3x800m @80% w/400m wlk rest b/w ea: 2:55, 2:56
10min rec
1x800m @80%: 2:57
2min rec
1x200m @75%: 32
Core:
Lower assorted
5/30/06
tue: active rec
10x100m striders w/50m wlk bk rest b/w ea
Lifting:
BB bench press 3x10: 140x5wu, 175x9/135x1, 175x6/135x4, 175x5/135x5
BB Row 3x10: 105x10, 110x10, 110x10
Max clap pushups 2x: 28, 16
super set w/
Wide grip pullups 2x: 11, 7
Seated Row 2x10: 120x10, 130x10
BB circuit A
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
Obliques/side
5/31/06
Wed: tempo
5x500m w/4min rest b/w ea: 1:38, 1:41, 1:43, 1:43, 1:43
Felt pretty good on all of these and my shins feel great b/c I’ve been doing ALL my running on grass…even though it definetly slows me down a bit…
Core:
Assorted upper