5/17/07
Thur: Accel Dev
4x35m starts w/o blocks w/3min rest b/w ea
5/18-5/20/07
Fri-Sun: OFF
5/21/07
Mon: accel dev
5x30m starts from stomach w/2min rest b/w ea
Lifting:
BB Squat 4x: 135x10wu, 255x8, 270x8, 285x6, 295x3
DB sh press 3x: 70x8, 70x7, 70x7
superset w/
DL 3x5: 260x5, 280x5, 300x4
Leg Press 3x: 440x8, 450x8, 465x8
superset w/
BB Shrugs 3x: 225x8, 225x8, 230x8
Wide Grip Pullups 3xmax: 10, 8, 6
Core
reverse hyper w/weight b/h head 3x: 15x12, 15x12, 15x10
weighted upper/lower assorted
5/22/07
Tue: tempo
1hr basketball
5x200m w/200m wlk bk rest b/w ea
5/23/07
Wed: active rec
2hrs basketball
5/25/07
thur: accel dev
4x30-35m starts from stomach w/3min rest b/w ea
Core: weighted abs
5/26/07
Fri: tempo
7x200m w/200m wlk bk rest b/w ea
5/26/07
Sat: Gen Strength
10min stat bike
Lifting:
Lifting:
BB Bench 4x: 135x5 wu, 3x200x4, 2x205x3, 2x210x2
DB Bench 3x: 80x7, 80x7, 85x5
superset w/
Rev Grip BB Row 3x: 160x8, 170x6, 180x4
EZ bar tri ext 4x: 75x12, 80x9, 85x6, 85x6
superset w/
T-Bar Row 3x: 115x8, 120x6, 120x6
BB Curl 3x: 80x8, 90x8, 100x5
super set w/
DB tri ext 3x: 55x10, 60x9, 65x8
rev hyper w/weight b/h head 3x: 15x15, 15x13, 15x12
Core:
assorted upper/lower weighted
5/27-5/28/07
Sun-mon: OFF
5/29/07
Tue: spp 1
3x20mfly+40m maintain w/4-5min rest b/w ea
Lifting:
Lifting:
BB Bench 4x: 135x5 wu, 200x7, 205x5, 210x3, 215x2
DB Bench 3x: 80x8, 85x5, 85x4
superset w/
DB Row 3x: 75x8ea, 80x8ea, 85x5ea
T-Bar Row 3x: 115x8, 120x6, 120x5
superset w/
BB Curl 3x: 85x8, 95x5, 105x2, 105x2
DB Curl 3x: 45x8ea, 45x6ea, 50x4ea
super set w/
EZ bar seated tri ext 3x: 70x12, 75x9, 80x5
rev hyper w/weight b/h head 3x: 15x15, 15x13, 15x10
Core:
assorted upper/lower weighted
5/30/07
Wed: tempo
8x200m w/200m wlk bk rest b/w ea
Core: sides
2hrs basketball
5/31/07
Thur: Off
6/1/07
Fri: active rec
1hr basketball
6/2/07
Sat: SPP1
4x20m fly+40m maintain w/5-6min rest b/w ea
Remember when I won in “around the world”? 
Against you, and CS, and SB… Twice? 
Your like a basketball Rembrandt-a couple of shots and u figured out the angles and geometry of it all- 
6/3-6/4/07
Sun-Mon: OFF
6/5/07
Tue: SPP1
3x25m fly + 45m maintain w/5-6min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x8, 205x4, 210x4, 215x2
DB Bench 3x: 80x8, 85x5, 85x4
superset w/
BB Row 3x: 160x8, 170x7, 175x5
T-Bar Row 3x: 115x8, 120x6, 120x5
superset w/
EZ bar tri ext 4x: 75x12, 80x11, 85x7, 85x5
Sing Arm BB Curl 3x: 45x8ea, 45x6ea, 45x5ea
Cable tri ext 3x: 60x10, 60x9, 65x7
rev hyper w/weight b/h head 3x: 15x16, 15x12, 15x12
Core:
assorted upper/lower weighted
Maybe it’s just me, but do you plan on changing your rep range or adding anymore weight to the lifts? It seems like you’ve been using the same weights forever (as in poundages). Maybe it’s part of your planning though, I’m not sure. Are you just maintaining while you’re in SPP?
I’ve actually been increasing my weights-just slowly-More specifically, I increase the weight on my bench press after I can do a strong first set of 8-for example, this week I finally put up 200lbs for 8 reps on my first set, so next week I’ll start at 205lbs and see what I get-it creates a domino effect since I do 4 sets. I’ll start w/205, then do 210, 215 and 220
As for squats, I’ve actually moved up my weights quite a bit from where I began this year. I’m doing 295lbs for 3-4 reps on my final set whereas earlier in the yr I remember being around 275lbs for 3-4 reps. Also, I was starting with a set of 230lbs for 8 reps, now I’m starting at 260lbs for 8.
So, overall, I can tell I’ve made some solid strength gains-Bench Press just takes longer for me to improve than squats for whatever reason-
WRCortese5, did u have any specific suggestions?-or did I answer your questions?