8/19/07
Sun: Gen Strength
Lifting:
Inc BB Bench Press 4x: 135x5wu, 160x10, 170x8, 180x5, 190x3
Lat Pull Down 3x: 100x10, 112x10, 125x8
superset w/
DB Inc Bench: 3x: 70x8, 80x7, 80x7
BB Curl 3x: 75x8, 85x8, 100x4
super set w/
reverse hyper w/weight b/h head 3x: 10x18, 10x15, 10x15
Core:
assorted upper/lower weighted
8/27/07
Mon: accel dev
5x25-35m block starts w/1.5-2min rest b/w ea
8min rec
3x25-35m block starts w/1.5-2min rest b/w ea
Lifting:
BB Bench Press 4x: 135x5wu, 185x10, 200x6, 215x3
Upright DB Fly 3x: 45x8, 50x8, 55x8
superset w/
EZ bar tri ext 3x: 70x12, 80x10, 85x8
BB Curl 3x: 85x8, 95x6, 105x3
superset w/
Decline BB Bench 3x: 155x10, 165x10, 175x8
reverse hyper w/weight b/h head 3x: 10x18, 10x15, 10x15
Core:
assorted upper/lower weighted
8/28/07
Tue: Off
8/29/07
Wed: tempo
5x200m @39sec ea (all on grass)
8/30/07
Thur: Accel Dev
5x25-30m block starts w/2min rest b/w ea
8/31 (birthday!!)-9/1
Fri-Sat: OFF
8/31 (birthday!!)-9/1
Fri: Off
Sat: 3x200m @ 35-36sec on pavement
Just had to make sure it was the grass and not me that was making these slower on those other days-and I was right-when I ran these on the track, still @ 70% intensity the times were there
9/2/07
Sun: Gen Strength
Lifting:
BB Deep Swuats 3x: 135x10 wu, 230x10, 275x8, 295x4
superset w/
DB Sh prs 3x: 65x8, 75x4, 75x4
BB Walking Lunge 3x4ea leg: 135x8, 165x8, 185x8
superset w/
Standing palms in DB Sh Prs 3x: 50x8, 55x8, 60x5
SL Leg Prs 3x8ea: 180x8, 190x8, 190x8
superset w/
BB Shrugs 3x: 225x8, 235x8, 235x8
Core:
Reverse hyper w/weight b/h head 3x: 10x16, 10x15, 10x15
Assorted upper/lower weighted
9/3-9/4
Mon-Tues: OFF
9/5/07
Wed: Accel Dev
4x35m block starts w/3min rest b/w ea
1.5 hrs basketball (We won our Company League Championship…WOOHOO!!!)
Lifting:
BB Bench 3x: 135x5wu, 185x10, 195x7, 205x4
BB Row 3x: 140x8, 155x8, 170x4
superset w/
DB Bench 3x: 70x8, 80x8, 80x7
EZ bar tri-ext 3x: 70x12, 80x10, 85x6
superset w/
Reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Core:
weighted upper/lower assorted
9/6/07
Thur: OFF (Rain)
9/7/07
Fri: tempo
5x200m w/100m wlk bk rest b/w ea @ 39, 38, 39, 39, 39
9/8-9/9
Sat-Sun: Off
9/10/07
Mon: accel dev
4x25-35m block starts w/2-2.5min rest b/w ea
These went really well-I wish I had someone to actually watch them, but I can feel myself pushing out from the blocks rather than merely stepping out.
Lifting:
BB Bench 3x: 135x5wu, 185x10, 200x8, 215x4
Lat Pull Down 3x: 110x8, 125x8, 140x8
superset w/
Inc DB Bench 3x: 70x8, 80x7, 80x5
BB Curl 3x: 85x8, 100x5, 100x4
superset w/
CG BB Bench 3x: 135x10, 135x10, 135x8
Reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Core:
weighted upper/lower assorted
9/11/07
Tue: OFF (RAIN)
9/12/07
Wed: accel dev
4x30-40m block starts w/2-2.5min rest b/w ea
These felt good, except for the last one, where I think my legs got tired and i sub-consciously was trying to step out for fear I’d fall on my face-the first and third felt really good in terms of getting a push off the blocks though
Rosh Hashanah (Jewish Holiday) gym is closed till saturday-
9/13
Thur: OFF
9/14
Fri: tempo
5x200m w/100m wlk bk rest b/w ea @ 39, 38, 38, 38, 38
9/15/07
Sat: Off
9/16/07
Sun: Gen Strength
BB Squat 3x: 135x10wu, 230x10, 275x8, 295x4
superset/w
DB Sh Prs 3x: 65x8, 75x4, 70x8
BB DL 3x: 230x8, 250x8, 275x8
superset w/
DB Shrugs 3x: 85x8, 95x8, 95x8
Leg Press (wide stance) 3x: 360x8, 410x8, 450x8
superset w/
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 12.5x15
Core: assorted upper/lower weighted