4/26/07
Thur: accel dev
4x40m starts from stomach w/3-4min rest b/w ea
4/27/07
Fri: tempo
5x200m w/200m wlk rest b/w ea
4/28/07-4/29
Sat-Sun: OFF
4/30/07
Mon: accel dev
3x40m starts from 3-pt stance w/3min rest b/w ea
2x45m starts from 3-pt stance w/4min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x7, 205x5, 210x3, 215x2
DB Bench 3x: 80x8, 80x8, 85x4
superset w/
Rev Grip BB Row 3x: 150x8, 165x7, 170x5
EZ bar tri ext 4x: 75x12, 80x10, 85x5, 85x5
superset w/
T-Bar Row 3x: 110x8, 115x6, 115x5
DB Curl 3x: 40x8ea, 45x6ea, 45x5ea
super set w/
DB skull crusher 3x: 55x10, 60x10, 65x7
rev hyper w/weight b/h head 3x: 10x17, 10x15, 10x15
Core:
assorted upper/lower weighted
5/1/07
Tue: active rec
1hr basketball
5/2/07
Wed: tempo/active rec
6x200m w/200m wlk bk b/w ea
2hrs basketball
5/3/07
Thur: accel dev
4x30m starts from stomach
Legs were pretty fatigued…
5/4/07
Fri: active rec
light jogging/extended static stretching
5/5/07
Sat: Gen Strength
20min stat bike
Lifting:
BB Squat 4x: 135x10wu, 250x8, 265x8, 280x6, 290x3
Inc BB Bench 4x: 170x8, 180x5, 185x4, 190x3
DL 3x5: 255x5, 280x5, 300x2
superset w/
wide grip pullups 3xmax: 10, 8, 8
Leg Press 3x: 410x8, 430x8, 450x8
superset w/
BB Curls 4x: 80x8, 90x7, 100x4, 100x3
Seated EZ bar tri ext 3x: 70x10, 75x7, 75x6
super set w/
DB curls 3x: 40x8ea, 45x5ea, 45x5ea
Core
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
weighted upper/lower assorted
5/6/07
Sun: Off
5/7/07
Mon: Tempo
7x200m w/200m wlk rest b/w ea
5/8/07
tue: accel dev
2x40m starts from stomach w/3min rest b/w ea
1x40m start from stomach w/4min rest
1x50m start from stomach
Lifting:
BB Bench 4x: 135x5 wu, 200x7, 205x5, 210x3, 215x2
DB Bench 3x: 80x8, 80x7, 85x4
superset w/
Rev Grip BB Row 3x: 150x8, 165x7, 175x5
EZ bar tri ext 4x: 80x11, 85x8, 85x7, 85x6
superset w/
T-Bar Row 3x: 115x8, 120x6, 120x5
Single Arm BB Curl 3x: 35x10ea, 40x8ea, 45x5ea
super set w/
Cable tri ext 3x: 60x11, 65x8, 65x7
rev hyper w/weight b/h head 3x: 10x16, 10x15, 10x15
Core:
assorted upper/lower weighted
5/9/07
Wed: alt tempo
2hrs basketball
5/10/07
Thur: accel dev
2x45m w/5min rest b/w ea
Legs felt really tired after the 2nd, so I ended there
5/11/07
Fri: OFF
5/12/07
Sat: Gen Strength
20min stat bike
Lifting:
BB Squat 4x: 135x10wu, 255x8, 270x8, 280x6, 295x3
DB sh press 3x: 70x8, 70x7, 75x3
superset w/
DL 3x5: 255x5, 280x5, 300x3
Leg Press 3x: 430x8, 450x8, 460x8
superset w/
BB Curls 4x: 80x8, 90x8, 100x5, 105x3
Seated EZ bar tri ext 3x: 75x8, 75x7, 75x6
Core
reverse hyper w/weight b/h head 3x: 10x17, 10x16, 10x15
weighted upper/lower assorted
5/13/07
Sun: OFF
5/14/07
Mon: active rec
1hr basketball
5/15/07
Tue: accel dev
2x50m starts from pushup position w/4min rest b/w ea
2x50m starts w/o blocks w/4min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x7, 205x5, 210x4, 215x2
DB Bench 3x: 80x8, 85x7, 85x6
superset w/
Rev Grip BB Row 3x: 160x8, 170x7, 180x4
EZ bar tri ext 4x: 80x12, 85x8, 85x6, 85x6
superset w/
T-Bar Row 3x: 115x8, 120x7, 120x6
DB Curl 3x: 45x7ea, 45x6ea, 45x6ea
super set w/
DB 90deg tri ext 3x: 15x13/14, 15x13/14, 20x10/10
rev hyper w/weight b/h head 3x: 10x16, 10x15, 10x15
Core:
assorted upper/lower weighted
5/16/07
Wed: tempo
7x200m w/200m wlk bk rest b/w ea