Chris6878's journal.

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

10/7
10x100 tempo

10/8
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 230,285,330,375,285
leg ext and leg curls
abs

3x200m turf 32sec with 2 mon recovery
10 overead throws
5x stright up
5x med acc

epsolm salt

10/10
flag football I think I may get kicked off the league. Im really starting to embarrass people.

10/11
5x100 am
box jump plyos
deads 8,5,3,1,1,1,5 235,290,330,380,285
10x100 pm grass

10/12
bench 8,5,3,1,1,1,5 205,240,250,290,235
curls, tris, rows, pull ups
abs

10/13 no workout

10/14-
5x100
bench 8,5,3,1,1,1,5 205,240,250,290,235
curls, tris, rows, pull ups
abs 10x100 trmpo

10/15
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 235,295,340,385,310
leg ext and leg curls
abs
track-10x20m fast form work
med ball 10 oh, 5 sq, 5 med accels

10/17 flag football

10/18 couldnt workout.

10/19-bench 8,5,3,1,1,1,5 210,245,265,295x2,300,250
curls, tris, rows, pull ups
abs

10/20
8x100 morning
plyos
pclean-8,5,3,1,1,1,5 170,195,210, 225, 200. lil rough today
10x20 grass sprints standing and 4 point felt good after the last 5.

10/21
4x100 x 4
I did 4x100 with each of my 3 classes for a total of 16
bench 8,5,3,1,1,1,5 210,250,270,300, 285 285,250 got stuck on the first set of 300 had to drop the weight
curls, tris, rows, pull ups
abs

10/22
5x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 255,315,350,400, 320 felt lil tight. not as strong
leg ext and leg curls
abs

been a while
11/7 flag football
11/8
been hitting weights before running. Takin a few hours break
WEights
Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6,5,4x135

3x200 on grass 32,30,31 found out it was about 210 meters give or take

been a while
11/7 flag football
11/8
been hitting weights before running. Takin a few hours break
WEights
Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6,5,4x135

3x200 on grass 32,30,31 found out it was about 210 meters give or take

11/9 off
11/10
plyos explosive hops x 30
pcleans-5,5,3,3,1,1,1 135,135,185,185,225

grass 20,40,60,80 in cleats.
medball ohbx5 ohx5
abs

11/13
200 5 mins rest 4x100 last 30 accl 150 walk
200was in 27. all was on grass.
Abs.

11/14 flag football

11/15
am-
various plyosx30 box jumps
deads Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6x135,5x145,4x155

pm 3x200 on grass. 33,32,32
Abs. was a lil tired today. I was also doin some sliding on the grass.

11/16
bench- 8,5,3,1,1,1,5 210,245,265,285,230
pm off.

11/13
200 5 mins rest 4x100 last 30 accl 150 walk
200was in 27. all was on grass.
Abs.

11/14 flag football

11/15
am-
various plyosx30 box jumps
deads Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6x135,5x145,4x155

pm 3x200 on grass. 33,32,32
Abs. was a lil tired today. I was also doin some sliding on the grass.

11/16
bench- 8,5,3,1,1,1,5 210,245,265,285,230
pm off.

been lazy with the journal.
I took 5 days off during thanks giving. wed-sun. Just relaxed.

11/29-weight room deads 8x265,5x330,3x385, 3x1x430,5x335
single leg squats-6,5,4 x135,155,165

staying on the grass for most of the year. I fell im getting great resistance work and my legs feel fresher.
3x200 30,31,35 2-3 mins rest
abs

11/30
12x100 at work with my students

weight room- bench- 8,5,3,1,1,1,5 210,245,265,275,230
pull ups 3x10
abs
pull downs 8,6,4

12/1 weights- plyos. exp hops x30 various hops.
hangcl 2x8,5x135
pclean 2x3x185 2x215
split push press 3x6x1335

12/1 215m on grass 30 sec. 5 min rest 4x100 fast last 30

12/2 off

12/3
weights
plyos one set to wramup
Squat 8,5,3,1,1,1,5 235,275,355,405,315
good morning-8,6,4 135,185,225
leg curs and ext

been lazy wit the journal.
1/24
8x100 at work jogging with students
weight room
bench-5x5x225
rows-10,8,6,4
pulldown 10,8,6
some bi and tri work
abs

5x150 on grass 100 m walk back

1/25
am before work 6x100 warmup
weightroom-plyo various box jumps x40
deads-8,5,3,1,1,1,5-225,315,385,405,405,405,315
abs.

track- 80,60,40,20 blocks
lil windy out side but i felt decent. havent timed yet. I need to

Chris, What type of deads do you perform, regulars? or a variation?.

Also, 8,5,3,1,1,1,5?.

Is that your own system or is it pinched from somewhere?.

I do regular. The 8,5,3…is a rep scheme I got long time ago from a magazine called musclemag back in 98 i think. The workout is called the power matrix. It gives the poundage based on your max. If you complete the workout with ease then you move to the next max. I love it, I got away from it for the last couple years but Im back to it. It is for the bench squats and deads.

1/27

weght room
bench 5x5x225
barbell row, pull ups and pushups.
Abs

3x5x100 25 meter walk in between 100. All on grass.

1/28
weight room am
squat-8,5,3,1,1,1,5-225,315,385,405,405,405,315. I can go heavier but im waiting till my next strength phase.
abs

Track pm
200 5min rest 4x100 on field accell last 30. 150m walk
Did the 200 in 24.50 felt decent. Im a lil heavy and need to drop 5 pounds.