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.
1/29 off
1/30
3x20,3x30 bs
2x20 20 20 fef
15 med ball throws.
Felt good today. Need to start timing
1/31
12x100 tempo
weight room
Bench 5x5x225
Pull ups 3x10 added 10 pounds
Pull downs
2/1
5x100 am warmup
weight room
50 plyos box and depth jumps
deads-8,5,3,1,1,1,5-225,315,385,405,405,405,315.
single leg squa 5,4,3 135
abs
3x200 100 meter walk. on grass
2/2 off
2/3 off
2/4
am warm up 6x100
weights
hc-2x135x5
2x185x3
2x205x2
push press 3x8,6,4
flag football with students
2/5 sore as shit
8x100 tempo and stretching
2/6 15x20m
5 from stand 10from pushup
last 3 wear 2.7 2.8 and 2.9
2/7
weights
bench-8,5,3,1,1,1,5 205,220,230,270,230
weighted pull ups 8,6,4
pulldown 8,6,4 planks
100,100,100
1,1,2
1,2,2
2,2,2
1,1
abs
2/8
weight room
box and depth jumps x45
deads-8,5,3,1,1,1,5 265,315,365,415,415,415,325
Track
bs-80,60,40,20
felt beat up. the deads got me.
2/9 off massage
2/10
12x100 tempo
weights
bp-3x5,225 225 245
deplet push- 70,50,19
rows and pull downs
2/11
4x100 warm up
weights
20 platform hops
sq 8,5,3,1,1,1,5 265,315,365,415,415,415,325
gd mmorning-8,6,4 135 185 225
leg ext
abs
2/13
10x30m pushup starts
abs.
Felt sore from the squats on friday. I didnt get a chance to do tempo fri or sat so I figure thats why my legs were still beat.
2/14
weights
bp 8,5,3,1,1,1,5 185,225,245,275,225
pull ups and pull downs. abs.
tempo
5x100 3x150. I was feelin beat today. legs felt real heavy
2/15
weights
plyos 20 box jumps with and without weight, 20 depth jumps +10 with weight
pclean 4x4x135. I went full squat with the cleans.
push press 3x4x115
2/16
12x100 tempo
abs
2/17
weights
bp-3x5x225
row-8,6,5
bent row-8,6,5
dpushup 80,45.5,18
run later
2/20
15x100 grass
2/21 still sore and tired for some reason
10x100 grass
2/22
weight room
deads-8,5,3,1,1,1,3 235,335,365,425,315. Strength gains are steady.
3 x single leg squats 5,4,3
hit track about 6 hours later
bstarts 3x10 the -100,80,60. Wanted to do 40 and 20 but i was fried after 60. Abs
2/23-off
2/24
weights bench 8,5,3,1,1,1,5-205,235,245,275,225
pull downs and rows.
track
warmup
200,150,150. Felt tight with heavy legs.
rest 5 mins after 200. all on grass.
2/25- massage
Go race fool…
Middle of march
2/26
Tempo
5x100 6x100 2x200
abs
on grass
2/27
bs-2x30 warming up, 6x60m bs. Wanted to time but my blocks were moving so the timer had to stand onmy blocks. Ran into a nice wind. Got some good resistance work in. Was beat up durin the last 60. Overall it was a good practice.
WEights
Squat. 8,5,3,1,1,1,5 225,315,360,415,415,415,330.
Felt great on the squats. I know im a feel it tommorrow.
Did 8 mins in the sauna after.
2/28
Ran a few light 100s with my students. about 8
weights-bp 3x5x225
pull downs and rows. abs.
epsolm salt bath at home
3/1
6x100 morning warmup
no weights.
afternoon run
warmup
3x200 3 mins rest on grass tempo.
3/2
planned doing speed. all the tracks were occupied. ended up doin 10x100 on grass.
3/3 off
3/4
6x100 am run
weight room
plyos-50various depth and box jumps.
deads 8,5,3,1,1,1,5- 265,335,365,415,335
single leg squats 5,4
abs
pm workout
200 5min rest 4x100 fast last 30 meters.
did the 200 in 25 sec.
3/5
5x100 grass warmup.
sauna and stretch. abs
3/6
6x60m 7.05,7.01,6.89, 6.95, 6.80, 7.02
felt good today. got goin during the middle reps.
weight room
squat-8,5,3,1,1,1,5 225,335,375,415,335
sauna and stretch
Im still beat from sundays workout. My legs were never sore but my cns took a beating.
3/7. Did about 8x100 with my students and stretched. No weights.
3/8- weight room- bp 8,5,3,1,1,5 205,225,245,270,225
pull downs and rows. Abs.
Was planning to do some tempo but I think i will go home and rest. I have a meet saturday so I need to recover. I will try and do some short speed work tommorrow and get a massage after.