11/26/05
Sat: Active recovery
1x15min bike @ 22mph+
1x20min bike @ 22mph+
assorted pushups/dips
11/27/05
Sun: Off
11/28/05
GPP Week 5
mon: speed/accel dev
4x20m sled pulls (30lb) w/2min rest b/w ea
6min rec
4x25m sled pulls (30lb) w/2:30 rest b/w ea
8min rec
3x30m sled pulls (30lb) w/3min rest b/w ea
Lifting:
Bench Press 1x10-12, 2x8-10: 135x5 wu, 165x9 3pu, 165x5 5pu, 160x5 5(pushups)
MR Row 2x: 12,10
Clap pushups 2x max (emphasis on height): 25, 13
MB smash 2x15: 14, 14
MR Mil prs-fly 1x10ea
DB shrugs 2x10-12: 80x12, 80x12
Core
11/29/05
Tues: extensive tempo
Today’s tempo was done on the bike, so this is how I break down the approximate distances using time:
15sec = 100m
25sec = 150m
35sec = 200m
45sec = 250m
Each of these is done while maintaining @ 120+ RPM and using a cycling recovery @ 88-95 RPM until I feel recovered
Workout:
1x35 1x25 1x35 1x25 1x35
1x35 1x25 1x35 1x25 1x35
1x35 1x15 1x25 1x25 1x15
Total volume = approx 2500m
Iso BB exer & alt core
Also, I had a question I was hoping somene could answer: is it better to do 1-2 isolated bb exercises, such as 5x10-12 bicep or tricep exercises on tempo days, or a bodybuilding circuit doing 4-5 different exercises using upper/lower body muscles of 2 sets each w/10-12 reps. This of course would be in addition to my alternate abdominal work and occassional hurdle mobility
11/30/05
Wed: speed
Accel dev/sled
4x15m sled pulls (30lb) w/1:30 rest b/w ea
6min rec
3x25m sled pulls (30lb) w/2:30 rest b/w ea
10min rec
3x30m sled pulls (30lb) w/3 min rest b/w ea
Lifting:
Barbell Squat 2x12-15: 135x5 wu, 215x15, 225x15
RDL 2x12-15: 205x15, 215x12
Pushups 2x Max: 59, 30
Reverse pullups 2x Max: 20, 13
Larimore Lunge 1x10ea: 40
MR leg curls 1x12
Toe taps 1x40
MR abduction 1x12 ea
Core
Ben,
Will do you describe your sled pulls? How do you go about it, do you wear anything to support the weight, are regular weight plates used, etc…If it’s something I can duplicate at home, I may want to try to use these in my own workouts.
“There ain’t nothin’ more humiliating than being left all alone out in the middle of a country road.”
I use a weight sled that I made…Its pretty much a piece of 1/2 inch thick steel (approx 2 and 3/4 - 3 ft long when flat/before it was bent and 18 inches wide) bent at a 35-45 degree angle at the front with a olympic size (width) pipe approx 18 inches high welded in to the middle of the flat part of the sled to hold weight plates. I purchased a harness that attaches around your shoulders and across your chest (adjustable) that came with a approx 9ft rope that has clips on both ends to attach to the harness and the other end that attaches to a hole i drilled in the front of the sled…
The sled itself weighs 30-35lbs, and i do the runs that i have in my journal…I plan on adding a 10lb plate to any runs of 15m or less starting next week, and will progress as long as I feel I can still maintain my speed with the weight.
Any more ?'s feel free to ask
12/1/05
Thur: extensive tempo
Bike workout
5x25 sec (150m equiv)
alternating w/
5x15 sec (100m equiv)
Total volume = 1250m
BB circuit w/ alt core
12/2/05
Fri: speed
Accel dev/sled
2x25m sled pulls (30lb sled) w/2:30 rest b/w ea
1x25m sled pull from 4pt stance
8min rec
3x15 sled pulls from 4pt stance w/1:45-2min rest b/w ea
My legs were pretty tired today, so I stopped when I felt like I wasn’t accelerating at a good speed any more
Lifting:
abs
1x18 pullups
abs
2x30sec/ea bw sl squats
abs
sa mr bench 1x12 ea
extended core
core
12/3/05
sat: active recovery
Warm up jog
30 min bike
12/4/05
Sun: OFF
GPP week 6
12/5/05
Mon: accel dev/sled
4x25m sled pulls (30lb) w/2:30 rest b/w ea
8 min rec
4x35m sled pulls (30lb) w/3:30 rest b/w ea
Lifting: (Meet on Saturday at Harvard, so I will only be lifting 2x this week and switching my heavy leg day w/heavy chest day
Barbell Squat 2x10-12: 135x5 wu, 225x12, 245x12
RDL 2x12-15: 210x12, 220x10
Pushups 2x Max: 54, 31
Reverse pullups 2x Max: 19, 13
Larimore Lunge 1x12ea: 35
MR leg curls 1x12
Calf raise 1x20ea: 10
Core
12/6/05
Tues: extensive tempo on bike
Meter equivalent:
200, 200, 100
200, 200, 100
200, 150, 150, 100
150, 150, 100, 100
2200m total volume
Hurdle mobility
iso bb exer
alt core
12/7/05
Wed: speed
accel dev/sled
5x15m block starts w/1:30 rest b/w ea
5min rec
4x25m sled pulls (30lb) w/2:30 rest b/w ea
8min rec
1x20m sled pull (30lb)-This one didn’t feel as fast, so I stopped
Lifting:
Bench Press 2x8-10: 135x5 wu, 165x10 170x5/5pu5pu, 160x5 5(pushups)
MR Row 2x: 10,10
Clap pushups 2x max (emphasis on height): 28, 15
MB smash 2x15: 14, 14
MR Mil prs-fly 1x10ea
DB shrugs 2x10-12: 80x12, 85x12
Core
12/8/05
Thur: extensive tempo on bike
150, 150, 100, 100
150, 150, 100, 100, 100, 100
1200m total volume
Alt Core
12/9/05
Fri: Off
Recovery Day before tomrw’s meet at Harvard
12/10/05
Sat: First Meet of the year @ Harvard
60m: 8.39 - Wasn’t happy about this at all! My start was awful and I think it just went bad from there. But hey, you gotta start somewhere, and this is the first time I ever ran this race, so, live and learn
200m: 27.37 - I was expecting/wanted a mid-low 26, but I did notice that compared to past years when I would get killed right out of the gate, I actually was ahead/with the pack till the 90-100m mark, then i ran outta gas. I’m still doing GPP work, and havent done specific endurance work for this race, so I think the times will come.
Overall, I need to work on my block starts and keeping calm/collected when I’m in the blocks.
12/11/05
Sun: off
12/12/05
GPP week 7
Mon: accel dev
5x10m starts from 4 pt stance w/1 min rest b/w ea
6min rec
4x30m w/3min rest b/w ea
12min rec
3x40m w/4min rest b/w ea
Lifting:
Bench Press 1x8-10, 2x6-8: 135x5 wu, 170x7/3pu 170x4/4pu, 165x3/5(pushups)
MR Row 2x: 10,10
Clap pushups 2x max (emphasis on height): 29, 15
MB smash 2x16: 14, 14
MR Mil prs-fly 1x10ea
DB shrugs 2x10-12: 85x12, 85x10
Core
12/13/05
Tues: extensive tempo on bike
7x200m
4x150m
5x100m
total volume = 2500m
Hurdle Mobility
BB Circuit
Alt Core