11/5/07
Mon: tempo
2x200m 37, 37
2x100m 16, 15
2x200m 36, 36
2x100m 16, 16
11/7/07
Wed: Accel Dev
2x20m block starts
2x30m block starts
2x40m block starts
Lifting:
BB Bench 3x: 135x5wu, 160x8, 175x8, 190x8, 205x4
BB Row 3x: 135x8, 150x8, 170x6
superset w/
DB Bench 3x: 65x8, 75x8, 85x6
BB tri ext 4x: 65x8, 75x8, 80x8, 85x5
superset w/
Lat Pull Down 3x: 105x8, 125x8, 130x8
reverse hyper-extension w/weight b/h head 3x: 10x15, 10x15, 10x15
Core:
assorted upper/lower weighted
11/8
Thur: tempo
4x100m
1x200m
2x100m
11/9
Fri: accel dev
2x25m block starts
2x30m block starts
2x40m block starts
11/12
Mon: accel dev
1x25m block start
1x30m block start
1x35m block start
1x40m block start
1x50m block start
1x40m block start
Best block starts I’ve ever done-no joke!!! The GPP video w/Charlie explaining blocks was the best investment I’ve made to date in track and field!!!
Lifting:
BB Squat 4x: 135x10wu, 230x8, 245x8, 265x8, 295x4
superset w/
DB Sh Prs 3x: 60x8, 65x8, 70x8
BB Curl 4x: 65x8, 75x8, 85x8, 95x5
superset w/
Deadlift 3x: 225x8, 245x8, 275x6
BB Shrugs 3x8: 225x8, 230x8, 240x6
superset w/
Leg Press 3x: 360x8, 415x8, 470x8
Reverse hyper w/weight b/h head: 3x15 w/10lb plate b/h head
Core: assorted lower/upper weighted
11/15
Thur: accel Dev
1x25m block start
1x30m block start
1x35m block start
1x40m block start
11/16
Fri: tempo
3x100m
1x200m
4x100m
11/17
Sat: Gen Strength
Lifting:
BB Bench 3x: 135x5wu, 160x8, 175x8, 185x8, 205x4
BB Row 3x: 135x8, 150x8, 170x6
superset w/
DB Bench 3x: 65x8, 75x8, 85x4
EZ Bar tri ext 4x: 65x8, 75x8, 80x7, 85x5
superset w/
Lat Pull Down 3x: 110x8, 125x8, 130x8
reverse med ball hypers 3x: 20, 2.5x20, 5x17
Core:
assorted upper/lower weighted
11/26
Took a 1 week Break-BUT I"M BACK!!!
Mon: Accel Dev
1x20m block start
2x40m block starts
1x45m block start
Wet and Dark outside-it’s kind of weird doing blocks when u can’t see past 10m in front of you-nonetheless, these felt great-lots of emphasis on that first hand “stab” like catching a butterfly-what I picked up on a while ago was that I had the first motion with my arm/hand correct but my follow through with my trailing arm was REAL slow-like i was lamost forgetting to pump it quickly through the zone-now that I am remembering it, I noticed my first few step out of the blocks are really fast!
Lifting:
BB Bench 3x: 135x5wu, 155x8, 170x8, 185x8, 195x6
superset w/
Wide Grip Pullups 4x: 8, 7, 7, 6
BB Row 3x: 135x8, 150x8, 165x5
superset w/
EZ Bar tri ext 3x: 65x8, 75x8, 80x8,
DB Bent Over Row 3x: 45x8, 55x8, 60x6
superset w/
DB Bench 3x: 65x8, 75x8, 80x4
super set w/
reverse med ball hypers 3x: 5x17, 5x17, 5x15
Core:
assorted upper/lower weighted
11/27
Tue: tempo
Field was like a bog-On the curve of the 200’s the mud made it feel like I was running in place…
4x200m: 37, 36, 36, 36
2x100m: 16, 16
11/29
Thur: accel dev
1x30m block start
1x40m block start
1x40m block start
1x30m block start
1x25m block start
Not as good as previous sessions, but not awful-just wasn’t focused enough on my arm movement coming out of the blocks which threw off the rest of my start-easily corrected!
Lifting:
BB Squat 4x: 135x10wu, 225x8, 245x8, 265x8, 290x5
superset w/
DB Sh Prs 3x: 60x8, 70x8, 70x7
BB Curl 3x: 70x8, 80x8, 95x6
superset w/
Plyo Ball reverse hyper w/weight b/h head: 5x17, 5x17, 5x18
BB Shrugs 3x8: 225x8, 235x8, 245x6
superset w/
DB Clean 3xea: 35x8ea, 45x6ea, 55x6ea
Core: assorted lower/upper weighted
12/3
Mon: accel dev
6x10m block starts
It was snowing outside, so I had to find an empty office in my building and do starts in there-yea, I’m nuts…
Lifting:
BB Bench 4x: 135x5wu, 155x8, 175x8, 185x8, 200x5
superset w/
UndrHnd DB Row 4x: 40x8, 50x8, 55x8, 60x6
EZ Bar tri ext 3x: 65x8, 75x8, 85x6
superset w/
Wide Grip Pullups 4x: 8, 7, 7, 6
DB Bent Over Row 3x: 45x8, 55x8, 60x6
superset w/
Single Arm DB Bench 3eax: 60x8, 70x8, 80x3ea
super set w/
reverse hypers 3x: 5x15, 5x15, 5x15
Core:
assorted upper/lower weighted
:o … Ben…
Did you set up pillows and mattresses against the opposite wall for breaking safety? :o
Haha, no Stef, I used the wall as my break point-lol.
12/5
Tue: alt tempo
8x4 flights stairs (Emphasis on knee height on stair parts) @ approx 25 secs ea w/1:30 rec b/w ea
12/7
Thur: accel dev
5x20m block starts
I did these in my office-down the main aisle, with like everybody watching-the office itself is about 45-50m long, with track-like carpeting, so I could use my spikes w/o problem
12/10
Mon: accel dev
6x20m block starts
Lifting:
Hang Cleans 4x3: 135x3, 155x3, 170x3, 180x3
superset w/
DB Sh Press 3x: 60x8, 65x8, 70x7
BB Squat 3x: 135x8wu, 225x8, 265x8, 290x6
superset w/
BB Curl 3x: 70x8, 80x8, 95x6
Plyo Ball reverse hyper w/weight b/h head: 5x18, 5x18, 5x18
superset w/
BB Shrugs 3x8: 225x8, 235x8, 245x4
superset w/
SL Ham Touch 3x: 20x8ea, 25x8ea, 25x8ea
Core: assorted lower/upper weighted
12/17/07
Mon: accel dev
7x20m block starts
Lifting:
BB Bench 4x: 135x5wu, 155x8, 175x8, 190x8, 205x4
superset w/
Upright DB Flys 4x: 25x8, 30x8, 35x8, 40x6
BB Row 3x: 135x8, 145x8, 160x6
superset w/
EZ Bar tri ext 3x: 65x8, 75x8, 85x6
med ball reverse hypers 3x: 5x18, 5x18, 5x18
superset w/
DB Bench 3eax: 60x8, 70x8, 80x5
superset w/
Wide Grip Pullups 3x: 8, 7, 6
Core:
assorted upper/lower weighted
12/18
Tue: Tempo
8x120m
I’m doing these in the company parking garage-good thing this garage is huge-it’s about 120m long give or take-only problem is that it’s not completely inside, so it’s still really cold-like 15-20 degrees and the ground is hard, so my legs get tired pretty quick-hence the low volume…
Do what you can with what you have…right…
why don’t you train after work someplace more soft? I hope you’re not working till midnight 
I’m training during lunch in the parking lot-after work in the office…And no, not till midnight, lol, around 7-at the latest…well maybe 7:30…lol
Mon: Alt Tempo
1x10x10m high knees
2x10x10m high knees w/10lbs
1x10x10m high knees
Bench Press 4x: 135x5wu, 155x8, 175x8, 190x6, 205x4