Ben's 100m-200m Training Journal

tyziskben · September 18, 2007, 11:52pm

9/17

Mon: Off

tyziskben · September 18, 2007, 11:53pm

9/18/07

Tue: Tempo

5x200m w/100m wlk bk rest b/w ea @ 39, 38, 38, 37, 37

tyziskben · September 20, 2007, 8:39pm

9/19/07

Wed: active rec

45mins long toss

400m cool down/stretching

tyziskben · September 20, 2007, 8:43pm

9/20/07

Thur: active rec/Gen Strength

Still sore!!!

Dynamic Warmup

Lifting:

BB Bench 3x: 135x5wu, 185x10, 200x6, 210x4
BB Row 3x: 140x8, 155x8, 170x4
superset w/
EZ bar tri ext 3x: 70x12, 80x10, 85x7
Lat Pull Down 3x: 125x8, 125x8, 125x6
superset w/
DB Curl 40x8ea, 40x6ea, 40x5ea

Reverse hyper w/weight b/h head 1x: 10x20 w/twists

Core:

weighted upper/lower assorted

tyziskben · September 30, 2007, 8:59pm

9/28/07

Fri: tempo

5x200m w/100m wlk bk rest b/w ea

38, 37, 37, 36, 36

tyziskben · September 30, 2007, 8:59pm

9/29/07

Sat: Off

tyziskben · September 30, 2007, 9:03pm

9/30/07

Sun: Gen Strength

Lifting:

BB Squat 3x: 135x10wu, 230x10, 275x8, 295x4
BB DL 3x: 250x8, 275x8, 300x2
superset w/
DB Sh Prs 3x: 65x10, 70x7, 70x7
Leg Press 3x: 360x8, 415x8, 460x8
superset w/
BB/DB Shrug 225x8, 225x8, 90DBx8
SL DL 3x10ea (20lbs)
Reverse hyper w/weight b/h head w/twists 3x10-15

Core: assorted lower/upper weighted

tyziskben · October 6, 2007, 9:38pm

10/6/07

Sat: Accel dev

5x20m squat-roll starts w/2min rest b/w ea

Lifting:

BB Bench 3x: 135x5wu, 185x8, 195x6, 200x4
superset w/
db split squat jump 3x: 35x5ea, 35x5ea, 40x5ea
BB Row 3x: 140x8, 150x8, 160x6
superset w/
DB Bench 3x: 65x8, 75x8, 80x6
EZ bar tri ext 4x: 70x10, 70x10, 75x8, 75x6
superset w/
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Lat Pull down 3x: 100x8, 115x8, 125x6
superset w/
BW Dips 3x: 10, 8, 7

Core:

assorted upper/lower weighted

tyziskben · October 10, 2007, 8:36pm

10/9/07

Tue: alt tempo

Dynamic Warmup
2x5 high knees holding 25lb plate w/1min rest b/w reps and 5min rest b/w sets

Lifting:

BB Squat 4x: 135x10wu, 230x8, 250x8, 270x8, 290x4
superset w/
DB Sh Prs 3x:
BB DL 3x: 250x8, 265x8, 280x2 (My hands gave out on these)
superset w/
DB Shrugs 3x8:
Leg Press 3x: 360x8, 415x8, 470x8
superset w/
Reverse hyper w/weight b/h head w/twists 3x12

Core: assorted lower/upper weighted

tyziskben · October 11, 2007, 9:38pm

10/11/07

Thur: accel dev

1x5x20m squat-med ball toss starts w/2min rest b/w ea

Lifting:

BB Bench 3x: 135x5wu, 160x8, 175x8, 190x8, 200x6
BB Row 3x: 140x8, 155x8, 165x6
superset w/
DB Bench 3x: 65x8, 75x8, 80x8
BB Curl 4x: 70x8, 80x8, 85x7, 90x5
superset w/
reverse hyper-extension w/weight b/h head 3x: 10x15, 10x10, 10x10

Core:

assorted upper/lower weighted

tyziskben · October 19, 2007, 5:55pm

10/15

Accel Dev:

7x20-25m block starts

tyziskben · October 19, 2007, 5:56pm

10/16/07

Tue: Tempo

2x2x200m/1x150m w/100m wlk bk rest b/w ea

tyziskben · October 19, 2007, 6:00pm

10/17

Thur: accel dev

6x25-30m block starts

I finally saw the CF GPP video w/starts-wow-talk about re-education-

Lifting:

BB Bench 3x: 135x5wu, 155x8, 175x8, 190x8, 205x4
BB Row 3x: 135x8, 155x8, 170x7
superset w/
DB Bench 3x: 65x8, 75x8, 85x6
BEZ-bar tri ext 4x: 65x10, 75x8, 80x8, 85x5
superset w/
Lat Pull Down 3x: 100x8, 122x8, 130x8
reverse hyper-extension w/weight b/h head 3x: 10x15, 10x10, 10x10

Core:

assorted upper/lower weighted

tyziskben · October 19, 2007, 6:00pm

10/18/07

fri: tempo

4x200m
2x150m

100m wlk bk rest b/w ea

tyziskben · October 22, 2007, 11:36pm

10/22/07

Mon: accel dev

6x25-30m block starts

I think these may have been the best starts I’ve ever done-only 1 week after watching the GPP 1 video-unbelievable!!!

Lifting:

BB Squat 4x: 135x10wu, 230x8, 250x8, 270x8, 290x4
superset w/
DB Sh Prs 3x: 60x8, 70x8, 75x4
BB DL 3x: 225x8, 250x8, 275x4
superset w/
BB Curl 4x: 65x8, 75x8, 85x8, 95x5
BB Shrugs 3x8: 225x8, 230x8, 235x6
superset w/
Leg Press 3x: 360x8, 420x8, 480x8
Reverse hyper w/weight b/h head w/twists 3x12

Core: assorted lower/upper weighted

tyziskben · October 25, 2007, 6:00pm

10/25

Thur: tempo

4x200m (38, 38, 38, 37)
2z150m (25, 25)

tyziskben · October 31, 2007, 8:56pm

10/28

Sun: General Strength

Lifting:

BB Bench 3x: 135x5wu, 155x8, 175x8, 190x8, 205x4
BB Row 3x: 135x8, 155x8, 170x7
superset w/
DB Bench 3x: 65x8, 75x8, 85x6
EZ-bar tri ext 4x: 65x10, 75x8, 80x8, 85x5
superset w/
Lat Pull Down 3x: 100x8, 122x8, 130x8
reverse hyper-extension w/weight b/h head 3x: 10x15, 10x10, 10x10

Core:

assorted upper/lower weighted

tyziskben · October 31, 2007, 8:57pm

10/29/07

Mon: Accel Dev

4x20-40m block starts

tyziskben · October 31, 2007, 8:58pm

10/30/07

tue: tempo

5x200m (39, 37, 37, 37, 37)

tyziskben · October 31, 2007, 9:01pm

10/31

Wed: Accel Dev

5x25-40m block starts

Lifting:

BB Squat 4x: 135x10wu, 225x8, 245x8, 265x8, 290x6
superset w/
DB Sh Prs 3x: 60x8, 65x8, 75x4
BB Shrugs 3x8: 225x8, 230x8, 235x6
superset w/
DB Step Ups 3x8ea: 35, 40, 45
SL Leg Extension 3x8ea: 50, 65, 75
superset w/
BB Curl 4x: 65x8, 75x8, 85x8, 95x5
Reverse hyper w/weight b/h head: 3x12-15 w/12.5lb plate

Core: assorted lower/upper weighted