7/20
Fri: Off
7/21
Sat: Gen Strength
Lifting:
BB Squat 4x: 135x10wu, 260x8, 275x8, 290x5
DB sh press 3x: 70x8, 70x8, 75x3
superset w/
BB Deadlift 3x: 250x5, 280x5, 300x3
Wide Stance Leg Press 3x: 380x8, 410x8, 450x8
superset w/
BB Shrugs 3x: 230x8, 230x8, 235x5
Core
reverse hyper w/weight b/h head 3x: 15x15, 15x15, 15x15
weighted upper/lower assorted
7/22-7/29
So I was kind of busy this week with work and such, so I didn’t post-but that does NOT mean I didn’t lift and run!!!
Pretty much the same as the previous week-added another day of blocks in.
7/30
Mon: SPP1
5x30m block starts w/3min rest b/w ea
1x80m from 3-pt stance
8min rec
1x90m from 3-pt stance
Lifting:
DB split squat jump 3x: 35x5ea, 40x5ea, 45x5ea
BB Deep Squat 3x: 135x10wu, 225x15, 250x12, 275x7
super set w/
DB Shrugs 3x: 80x8, 90x8, 90x8
BB Ovrhd Push Press 3x: 135x5, 145x5, 150x5
superset w/
Wide Stance Leg Press 3x: 380x8, 420x8, 460x8
Core:
reverse hyper w/weight b/h head 3x: 15x15, 15x15, 15x10
assorted upper/lower weighted
7/31
Tue: tempo
6x200m w/100m wlk bk rest b/w ea
8/1
Wed: Active rec/Gen Strength
2 hrs basketball
Lifting:
BB Bench Press 4x: 135x5 wu, 185x10, 205x3, 205x3, 135x15
BB Row 3x: 155x8, 165x8, 175x5
superset w/
DB Bench Press 2x: 70x8, 75x5
8/2
Thurs: active rec
8x50m skips w/50m wlk b/w ea
Core:
unweighted upper/lower assorted
8/3
Fri: SPP1
1x50m (10m fly + 20m accel + 30m maintain)
5min rec
1x60m (10m fly + 25m accel + 35m maintain)
7min rec
1x70m (10m fly + 25m accel + 45m maintain)
8/4
Sat: OFF
8/5
Sun: Gen Strength
Lifting:
Inc BB Bench Press 4x: 135x5wu, 155x10, 170x8, 185x4, 135x13
DB Row 3x: 75x8ea, 85x6ea, 85x6ea
superset w/
Inc DB Bench3x: 70x8, 80x8, 80x6
T-Bar Row 3x: 100x8, 110x8, 120x6
superset w/
Ez Bar Tri Ext 3x: 70x12, 75x10, 80x8
BB Curl 3x: 75x8, 85x8, 100x4
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
8/6/07
Mon: Off
8/7
Tue: accel dev
2x25m starts w/blocks w/2min rest b/w ea
1x35m start w/blocks
4min rec
1x65m from blocks
8/8/07
Wed: active rec
2hrs basketball
8/9-8/12
thur-sun: Off
Mix of bad weather and just generally tired from work all week-my whole body was sore and lethargic-starting fresh next week-LET’S GO!!! 
8/13/07
Mon: SPP1
1x25m (acceleration)+60m (maintain)
7min rec
1x25m (acceleration)+60m (maintain)
Lifting:
BB Bench Press 4x: 135x5wu, 185x10, 195x7, 205x4, 205x4
BB Row 3x: 145x8, 160x8, 170x6
superset w/
EZ bar tri ext 3x: 70x12, 75x12, 80x8
DB Curl 3x: 45x8ea, 45x8ea, 50x3ea
superset w/
reverse hyper w/weight b/h head 3x: 10x18, 10x15, 10x15
Core:
assorted upper/lower weighted
8/14/07
Tue: tempo
5x200m w/100m wlk bk rest b/w ea
8/15
Wed: Accel Dev
5x25-30m block starts w/2-3min rest b/w ea
2hrs basketball
8/16
Thur: Gen Strength
Lifting:
BB Squat 3x: 135x10wu, 230x10, 265x8, 285x5
DB Sh Press 3x: 65x8, 70x8, 75x3
superset w/
BB Deadlift 3x: 250x5, 275x5, 290x5
Leg Press (Reg Width Stance)3x: 375x8, 415x8, 450x8
superset w/
BB Shrugs 3x: 225x8, 225x8, 230x8
Core:
weighted upper/lower assorted
8/17
Fri: tempo
5x200m w/100m wlk rest b/w ea
8/18
Sat: OFF