Ben's 100m-200m Training Journal

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541

6/7/07

Thur: Accel dev

3x30m starts from stomach w/3min rest b/w ea

Legs were really tired from yesterday with tempo and then basketball. These 3 reps of accel dev were solid, and I stopped there because I could feel fatigue setting in on my walk back from the last one

542

6/8/07

Fri: active rec

1hr basketball

543

You answered my questions, thanks! My bench goes up much slower than any other lift also. Oh well. Good work on the strength gains though!

544

6/9/07

Sat: Off

545

6/10/07

Sun: Gen Strength

5min stat bike warm up

Lifting:

BB Squat 4x: 135x10wu, 255x8, 275x8, 290x5, 300x2
DB sh press 3x: 70x8, 70x8, 75x3
superset w/
DL 3x5: 255x5, 280x5, 300x4
Leg Press 3x: 430x8, 450x8, 475x8
superset w/
BB Shrugs 3x: 225x8, 230x8, 235x8
Wide Grip Pullups 3x: 10, 8, 8

Core

reverse hyper w/weight b/h head 3x: 10x18, 10x15, 10x15

weighted upper/lower assorted

546

6/11/07

Mon: Tempo

6x200m w/200m wlk rest b/w ea
2x150m w/150m wlk rest b/w ea

Legs were REALLY tired/sore from lifting sunday-did some self massage-seemed to loosen the muscles up a bit

547

6/12/07

Tue: SPP1

3x30m fly + 60m maintain w/5min rest b/w ea

Legs were pretty stiff-took a while to get loose-still stiff/but my form felt good-probably not as much extension as I could have had if 100%

548

6/13-6/17/07

Wed-Sun: Off

Basically, I was traveling for work, and my legs were crying for a breal-so I did something I hate to do-I gave them a week off- :eek:

549

6/18/07

Mon: SPP1

1x30m accel + 55m maintain

6min rec

2x30m accel + 60m maintain w/7min rest b/w ea

These felt awesome-great extension/arms accel zone/relaxed maintain-awesome!!!

Lifting:

BB Bench 4x: 135x5 wu, 200x4, 200x4, 205x3, 205x2
DB Bench 3x: 75x8, 80x6, 80x5
superset w/
BB Row 3x: 155x8, 165x8, 175x6
T-Bar Row 3x: 115x8, 120x6, 120x5
superset w/
BB tri ext 4x: 75x12, 80x9, 80x8, 85x5
Db Curl 3x: 45x8ea, 45x6ea, 50x4ea
DB tri ext 3x: 60x10, 65x8, 65x6
rev hyper w/weight b/h head 3x: 15x16, 15x15, 15x15

Core:

assorted upper/lower weighted

550

6/19/07

Tue: tempo

6x200m w/200m wlk bk rest b/w ea
2x150m w/150m wlk rest b/w ea

551

6/20/07

Wed: Active rec

2hrs basketball

552

6/21

Thur: active rec

1hr warm up & Extended drills

553

6/22

Fri: active rec

1hr basketball

554

6/23

Sat: Gen Strength

5min stat bike

Lifting:

BB Squat 4x: 135x10wu, 255x8, 275x8, 290x3+2, 300x2
DB sh press 3x: 70x7, 70x6, 70x6
superset w/
DL 3x5: 250x5, 280x5, 300x4
Wide Stance Leg Press 3x: 360x8, 380x8, 410x8
superset w/
BB Shrugs 3x: 225x8, 230x8, 230x8
BB Curls 3x: 85x8, 95x8, 105x4+1

Core

reverse hyper w/weight b/h head 3x: 15x16, 15x15, 15x15

weighted upper/lower assorted

555

Come visit me for some summer training.

Please??? :frowning:

[p.s. First class weather!! Can’t get warmer than this :o ]

556

6/24-6/26

sun-tue: Sooooo sick

557

6/27

Wed: active rec

2hrs basketball

This si the first time all week I’ve been able to do anything active-figured I would sweat the sickness out

558

6/28

Thur: Accel Dev

4x30m starts from 3-pt stance w/4min rest b/w ea

559

6/29/07

Fri: tempo

250

3x200

3min rec

4x150

560

6/30/07

Sat: Gen Strength

First lift since being sick-I lost about 5lbs this week, so the weights suffered:

Lifting:

BB Bench 4x: 135x5 wu, 190x7, 195x4, 195x4, 200x3
DB Bench 3x: 75x8, 80x6, 80x6
superset w/
BB Row 3x: 155x8, 165x7, 170x5
T-Bar Row 3x: 115x8, 115x7, 120x5
superset w/
EZ bar tri ext 4x: 75x12, 80x8, 80x6, 80x5
Db Curl 3x: 45x8ea, 45x7ea, 50x3ea
DB tri ext 3x: 60x10, 65x8, 65x6
rev hyper w/weight b/h head 3x: 15x15, 15x15, 15x15

Core: assorted weighted upper & lower