As of right now, we only do squats 1x per week. Although this is only phase 1 of our lifting program that goes from weeks 1-5, so I’m not sure what the next phase entails. I believe this is week 3 or 4 of phase 1.
Also, our lifting routine is broken down in to upper and lower body days, which I’m not a big fan of and don’t do when I train on my own during the summer, but in terms of gaining strength, my weights have been increasing steadily, so I really can’t complain.
One other thing that our trainer believes in is NO Olympic lifts. Personally, I LOVE Olympic lifts and HAD done them for years, all the way back to highschool, but he doesn’t do them. His theory is that there are other ways to get explosive, and that olympic lifts, when done incorrectly can be dangerous, so he just doesn’t do them.
I run at he same school as Stef who is also on this board, so our lifting programs are almost identical, I just do 2x days of iso bb exercises and alt core work when I have tempo that she doesn’t do, otherwise, our lifts are identical.
11/15/05
Tues: extensive tempo
5x200m w/100m wlk bk rest b/w ea
2min walking rec
2x300m w/150m wlk bk rest b/w ea
4x200m w/100m wlk bk rest b/w ea
Total Volume = 2400m
Iso BB exer & alt core
Wow Ben, I just realized you’re on here!
Stop following me around, will ya? 
11/16/05
wed: speed
accel dev/hills
2x4x25m w/2:30 rest b/w reps & 10min rec b/w sets
1x3x20m w/2min rest b/w reps
Lifting:
- Barbell Squat 2x12-15: 185x15, 205x15
- RDL 2x12-15: 205x15, 205x12
3a. Max pushups 2xmax: 50, 26
3b. Max Reverse pull ups: 20, 12
- Larimore Lunge 1x10ea: 35
- MR ham curls 1x12
- Calf raise 1x20ea: 10
- MR adduction 1x10
Core
Ben, just out of curiosity, why so many reps on squats? Are you just getting back into it and are you going to eventually go heavier with low reps?
“Them boys are trapped like two foxes in a hen house with a sack fulla eggs.”
Well, like I mentioned earlier, our strength trainer has us doing a program that works on 4 week cycles. We start week one with high reps and low sets and then decrease the reps and increase the sets.
For example, week 1 for our squats will be 2x12-15reps and we’ll end week 4 doing 3x6-8 reps. The idea is that after each 4 week cycle we start the next cycle at a higher weight.
For example, at the beginning of the last cycle, I started with 155lbs for 12-15 reps, and ended doing 240 for 6-8 reps. This time I’m starting at 185 doing 12-15 reps and I’ll look to end at something high.
Hope this explains it…
Is that pretty woman, you Heatwave.
Thank you
oh ive just checked your profile your a man, she pretty though.
Keep trainin man.
Thank you
Hey heatwave ive been meaning to ask u if dats ur wife or girl (since this is probably the second picture i am seeing of her). If so, then congrats, ur one lucky fella 
Sorry, I don’t mean to hijack Ben’s training thread—
Ya’ll are going to get me in trouble here if she happened to read or see any of this 
. I don’t think she ever would read these journals, but just in case, I’m going to have change the picture again to something else so she won’t get embarrased and then come after me with her rollin pin, but I might put up some more at a later date from our football games we go to.
Yes, I am fortunate to have a very beautiful brunette southern belle wife who I’ve had for for 9 years (and we have two little boys). Yes, she is the bomb . She’s the best; she can cook, clean, pick cotton, chop wood, play the piano, shoot a rifle, she runs her own business, she can put up a good deadlift, and she just gets in done in all areas, if you know what I’m saying . Funny thing is she doesn’t care one bit about this track training that I’m doing and she said she doesn’t care how fast I am as long as I take care of myself.
Ben, thanks for the reply on squats, it makes sense.
“Oh, Susanna, oh don’t you cry for me, for I come from Alabama With my banjo on my knee”
11/17/05
Thur: extensive tempo
10x100m w/45m wlk bk b/w ea
Total volume = 1000m
Iso bb exer & alt core
11/18/05
Fri: speed
accel dev/hills
4x25m hills w/2:30 rest b/w ea
10min rec
4x20m hills w/2min rest b/w ea
8min rec
2x15m hills w/1:30 rest b/w ea (really cold out this morning and my legs started to tighten up on these, so I stopped at 2x)
Lifting:
abs
static pu
abs
1x18 pullups
abs
sl squat
abs
mr mil press
abs
quick feet
abs
ladder
abs
1x30 sec curl-prs-tri w/25lb plate
abs
2x60 sec ext arm clap
Core
11/19/05
Sat: Active Recovery
800m warm up jog
dynamic stretching
4x100m striders
8x100m @65% w/100m wlk bk rest b/w ea
Shake out
GPP Week 4
11/21/05
Mon: speed
accel dev/hills
4x3x25m hills w/2:30 min rest b/w reps & 7-8 min rec b/w sets
Lifting: Special Thanksgiving week workouts
Bench Press 2x 1 min max rep: 145x15, 150x9
Barbell Squat 1x 1 min max rep: 225x14
MR row 1x12
2x max clap pushups: 24, 12
1x15 med ball smash: 20
6min legs
core
week 1 of creatine cycle
This will be my 4th GPP week, so I will make next week an unloading week…Just a general ? though, when you do an unloading week, if my average total volume per speed session is anywhere between 240-300m, how much lower should I go…like 1/2 of that…so approx 150-180m??
11/22/05
tues: extensive tempo
Got rained out today, so I did my tempo work inside
10min bike warmup
10x50m @70% on thin carpet
2x30sec in place running
5min bike cooldown
iso bb circuit & alt core
Home for thanksgiving!!!
11/23/05
Wed: speed
Accel dev/sled
3x4x20m 30lb sled pulls w/2min rest b/w reps & 8min rec b/w sets
Lifting:
Barbell Squat 2x1 min max reps:205x17, 215 x12
Barbell Benchpress: 1x1 min max reps: 145x15
RDL 2x12: 215x12, 215x8
Larimore Lunge 1x12ea: 35
Max pushups 2xmax: 50, 24
DB Shrug 2x12: 80x12, 80x12
Calf raise 1x20ea: 10
Core
11/24/05
Thur: extensive tempo
Well, today is thanksgiving, so this may end up being a total recovery day, except for a stationary bike ride of 20-30mins
11/25/05
Fri: speed
Its still about 10 degrees outside here not counting the ridiculous wind, so running on the track was not an option :mad:
I think this may turn in to a recovery week, because its just WAAAAY too cold to run outside.
3x15min bike maintaining 22mph+
Broke these up in to 2 sessions with 2hrs b/w ea
Lifting:
Extended core