3/18/06
Sat: active rec
1.3 mile jog
3/19/06
sun: off
3/20/06
Outdoor meet prep week
mon: speed/accel dev
8x10m block starts w/1min rest b/w ea
6min rec
2x20m from 3-pt stance w/2min rest b/w ea
4x30m from 3-pt stance w/3min rest b/w ea
Lifting (light week for meet prep):
BB Squat 3x8: 185x8, 215x8, 250x8 (ALL deep, the hip flexor feels GREAT, finally!!!)
RDL/DL: 235x8, 245x3, 255x3, 265x3, (3x225x5 nrw grip speed sets)
max pushups: 50
DB shrugs 1x10-12: 95x10, (80x12 rep set)
Core:
hyper w/weight b/h head 3x15: 10, 10, 10
lower assorted
3/21/06
tues: tempo
10x100m w/50m wlk rest b/w ea
1000m total volume
Core:
obliques/sides
3/22/06
Wed: Gen fitness
10min bike warmup
Lifting:
Bench press 3x8: 140x8, 170x8, 180x4/170x2/160x2 (140x13 speed set)
Machine Row 2x10: 45, 55
Core: upper/mid
BB circuit C
3/23/06
Thur: accel/blocks
3x10m block starts w/1min rest b/w ea
5min rec
3x10m block starts w/1min rest b/w ea
5min rec
3x10m block starts w/1min rest b/w ea
Core: obliques/sides
3/24/06
Fri: active rec
Leave for NJ today
3/25/06
Sat: 1st outdoor meet @ Monmouth, NJ
100m: 13.1 (that’s .5seconds faster than last year, and it was cold as heck, so I expect to do even BETTER next week)
200m: 27.6 (this will improve with some more speed endurance, which I will be adding in the coming weeks)
Overall, a great meet! My starts felt great and my drive phase felt just as good. Now I just have to work on maintaining top speed until the finish line and the times will come!!! 
3/26/06
Sun: off
3/27/06
mon: sp. end
3x10m block starts w/1min rest b/w ea
2x15m block starts w/1:30 rest b/w ea
6min rec
2x80m w/6min walking rest b/w ea
8min rec
1x100m
10min rec
1x120m
Lifting:
BB Squat 3x8: 185x5wu, 225x8, 260x8 (185x10 deep speed set) (ALL deep, again, the hip flexor still feels GREAT)
RDL/DL: 230x10 (255x5 DL)
max pushups: 55, 22
max rev pullups 18, 13
DB shrugs 1x10-12: 95x12, (80x10 rep set)
Core:
hyper w/weight b/h head 2x12, 2x10: 20, 20, 25, 25
lower assorted
Good work. What are max rev pullups?
oh, ha ha, I forgot a word… It should have read: maximum repetition reverse pullups
You do these by laying with your back slightly off the ground so that you’re holding on to a bar above your chest w/arms fully extended and your lower body stiff with only the back of your heels touching the ground. You then proceed to pull yourself up so that your chest touches the bar (hence a pull up) while keeping the rest of your body stiff and straight. These can be done with a pullup or chinup grip…I use a pullup grip…
Hope that explanation helps some…
3/28/06
Tues: tempo
4x300m w/150m wlk rest b/w ea
1200m total volume
Core: obliques/sides
3/29/06
Wed: max V
3x15m block starts w/1:30 rest b/w ea
5min rec
1xflying 40m (20m buildup 20m fly)
5min rec
2xflying 45m (20m buildup 25m fly) w/5min rest b/w ea
2xflying 50m (25m buildup 25m fly) w/5min rest b/w ea
Lifting:
Bench press 2x8-10: 140x5wu, 175x8/2pu, 180x5/5pu, (140x10 speed set)
MR Row: SA 10ea, 8
Max clap pushups: 28
Tri/delt raise 2x10ea: 12.5, 10
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
upper/mid
3/30/06
Thur: General Strength
Tae Kwan Do (Lots of dynamic exercises!)
BB Circuit A
Core: weighted obliques/sides
3/31/06
Fri: Off
Meet tomr’w @ Trinity
4/1/06
Sat: Meet @ Trinity
100m: 13.7
200m: 27.7
Let’s just say that today was not my day, and leave it at that…
4/2/06
Sun: off
4/3/06
Mon: active rec
Taking this week OFF from lifting, will be doing CORE work only
Still kinda tired from saturdays meet at trinity…maybe a bit sick too…
Core: Obliques/sides
4/4/06
Tue: accel dev
10x10m block starts w/wlk bk rest b/w ea
10min rec
10x10m block starts w/wlk bk rest b/w ea
Core:
3x15 rev hyper w/weight b/h head: 15, 15, 15
Lower assorted