Ben's 100m-200m Training Journal

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261

6/22/06

Thur: active rec

30min elliptical
20min stationary bike

Core:

weighted sides/obliques

262

6/23/06

Fri: tempo

2x400m w/200m wlk rest b/w ea
2x300m w/150m wlk rest b/w ea
2x200m w/100m wlk rest b/w ea
2x100m w/50m wlk rest b/w ea

Lifting:

Inc BB Bench 4x: 135x5wu, 150x8, 155x5, 155x5, 160x3/135x7
DB Bench 2x: 70x10, 75x6
superset w/
DB Row 2x: 60x10ea, 65x10ea
BB Circuit B
2-way sh raise 2x10ea: 15, 15

Core:

3x20 b/w hypers w/twist

assorted weighted upper/lower

263

6/24/06

Sat: off

264

6/25/06

Sun: off

265

6/26/06

Mon: tempo

3x5x200m w/100m wlk rest b/w reps &5min rec b/w sets

Lifting:

BB Bench Press 3x: 140x5wu, 175x9, 180x6/135x4, 180x4/135x6
UndHnd BB Row 3x10: 75x10, 95x10, 105x10
DB flys 3x10: 25, 25, 30
superset w/
undhnd seated row 3x10: 120, 120, 120
BB circuit C (db curl superset w/b/w dips)

Core:

Reverse hyper w/weight b/h head 3x15: 10, 10, 10

Assorted lower: raises

266

6/27/06

Tue: active rec

10x100m w/50m wlk rest b/w ea

Core: assorted obliques (Can someone give me some really good oblique exercises!!!PLEASE!!!)

267

6/28 - 6/29

Off

268

6/30/06

Fri: tempo

5x400m w/200m wlk bk rest b/w ea

Lifting:

BB frnt squat 3x: 135x5wu, 190x9, 195x5/135x5, 190x5/135x5
BB Milt Prs 3x: 100x10, 110x5/95x5, 105x5/95x5
SL DL 3x: 185x10, 190x10, 185x10
superset w/
DB SH Prs 3x: 50x10, 55x6, 50x7
Sing L Leg Prs 3x: 95x10ea, 95x10ea, 95x10ea

Core:

reverse hyper w/weight b/h head 3x15: 10, 10, 10

Weighted core: assorted upper/mid/lower

269

7/1/06

Sat: active rec

1 mile jog

270

7/2/06

Sun: off

271

7/3/06

Mon: tempo

5x400m w/2min rec b/w reps 1-2 4min rec b/w reps 3-4 5min rec b/w reps 4-5

Lifting:

BB Bench Press 3xmax: 135x20, 135x13, 135x10
UndHnd BB Row 3x10: 105x10, 115x10, 120x10
DB Bench 3x: 70x10, 70x7, 70x7
superset w/
reverse fly 3x: 20x10, 25x10, 25x10
ez bar tri ext
&
ez upright tri ext
superset w/
seated row 2x: 140x10, 145x10
&
machine row2x: 70x10, 75x10

Core:

Reverse hyper w/weight b/h head 2x: 15, 10 & b/w w/twist 2x: 15. 10

Assorted lower

272

7/4/06

Tue: active rec

5x110m striders w/40m wlk rest b/w ea
2x100m lateral skips w/25m wlk rest b/w ea
3x110m striders w/40m wlk rest b/w ea

Core:

assorted oblique/side

273

7/5/06

Wed: tempo

5x200m @80% w/100m wlk rest b/w ea

(my legs were pretty beat after this for some reason, so I ended the workout there)

Lifting:

Lifting:

BB frnt squat 4x: 135x10wu, 190x7, 190x7, 195x5, 200x3
BB Milt Prs 3x: 55x10wu, 100x10, 110x5, 105x5/95x5
SL DL 3x: 190x10, 195x10, 200x6
superset w/
DB SH Prs 3x: 55x9, 55x8, 60x6
Sing L Leg Prs 3x: 100x10ea, 105x10ea, 110x10ea
superset w/
BB shrugs 3x: 185x10, 190x10, 195x10
Calf raises 2x: 10x15ea, 10x10ea

Core:

reverse hyper w/weight b/h head 3x10: 15, 15, 15

core: assorted upper/mid

274

7/7/06

Fri: tempo

5x150m w/75m wlk rest b/w ea

4min rec

5x150m w/75m wlk rest b/w ea

Lifting:

Inc BB Bench 4x: 95x10wu, 145x10, 150x7 155x5, 160x3
INC DB Bench 3x: 60x10, 65x10, 70x7
superset w/
Bent Over DB Row 3x: 35x10, 40x10, 45x10
BB Circuit A
superset w/
wide grip pullups 3xmax
Dips 3xmax

Core:

3x20 b/w hypers

assorted weighted upper/lower

275

7/8/06

Sat: active rec

1 mile jog

276

7/9/06

Sun: OFF

277

7/10/06

Mon: tempo

400m w/200m wlk bk rest
500m w/200m wlk bk rest

3min rec

400m w/200m wlk bk rest
500m
4min rec

200m w/100m wlk bk rest
150m w/75m wlk bk rest
200m w/100m wlk bk rest
150m w/75m wlk bk rest

Lifting:

BB bench 4x + 1: 115x10wu, 175x8, 180x5, 180x4, 180x3, 135x10
Under hand BB Row 4x: 115x10, 120x10, 125x8, 125x5
DB Bench 3x: 70x9, 75x5, 75x5
superset w/
DB Row 3xea: 60x8, 65x8, 65x8
DB fly 3x: 25x10, 30x8, 35x6
superset w/
Seated Row 3x: 145x10, 150x9, 150x8
BB circuit B

Core:

reverse hyper w/weight b/h head 3x10: 15, 15, 15

core: weighted upper/lower assorted

278

7/11/06

Tues: active rec

10x100m w/10 pushups &40m wlk bk rest b/w ea

Core:

assorted sides/obliques

279

7/12/06

Wed: sp. end

3x200m @90-95% w/400m (5min equiv) wlk rest b/w ea

Lifting:

BB frnt squat 4x: 135x10wu, 190x9, 195x5, 200x4, 205x3
BB Milt Prs 3x: 105x10, 115x4, 115x5
superset w/
DB lunges 3x: 55x8ea, 60x8ea, 60x8ea
SL DL 3x: 190x10, 200x8, 205x7
superset w/
DB SH Prs 3x: 55x10, 60x7, 65x4
Sing L Leg Prs 3x: 110x10ea, 115x10ea, 120x10ea
superset w/
BB shrugs 3x: 190x10, 195x8, 200x8
Ham Curls 3x

Core:

reverse b/w hyper 3x10 w/10sec static hold:

core: assorted upper/mid/lower

280

7/13/06

Thur: non contact active rec

30min elliptical
10min rev elliptical
10min bike

Core:

weighted sides/oblique-twists