ur vol look high and weights helter skelter
Ced nabe? lol If it was him I was with him at the meet.
tats whaup, you should have smoke his ass.
Yea I know. I dont think I hit enough valume at the beginning of the year. I generally would not have done 4x60 flys and 4x30m starts in one practice but I was a little anxious.
He was in another heat. I thought I would get him on the 4x1. I actually put the relays together. Me and ced and a few of my other partners may be getting together to do some training.
Do you know rhoan?
4/14
tempo 6x100 stretch went home. I was tired.
4/15
Still tired. For some reason I was just feeling exhausted.
4x30 blocks. 4.0 3.9 3.9 3.9
2x150m 16.0 16.3. I just didnt have any go get to today. Gonna get some good recovery in for my Friday workout.
4/16
Tempo and recovery day. 8x100 stretch, weight room bench and back. 5x5 sauna and hot tub
4/17
Speed day
3x30 2x60 block starts 3.8, 4.0, 3.9, and 6.8 and 7.0. Had a bad start on the last 60
4x30m fly with 30m runup. I meant to do 3 but I wanted to try to better my times. 3.0,3.1, 2.9, 3.0. I felt ok but I know I can go faster.
Weight room.
Squat 5x5 225,275, 315,315,335
deadlift-5x5 225, 275, 315 315 315. 315 is light weight to me on deads. Could have gone higher but didnt want to over do it.
p clean- 5x5 135,155,155, 155, 155. I was tired on the cleans.
Why soo much weight vol, this is outdoor season?
Y ea I thought that was a lot of volume. I may have misinterpreted charlie on the weights video. What do you recommend?
If you are performing tons of weight vol you wont allow your body a chance to adapt to the SE work.
Session A:
hc
bp
lat pd
Session B: After the meets.
Pc
bs 3x2 > 2x2 > 2x1
bp
row
Thx. so the deads I can drop. How many reps and sets for session A
The 5x5 method can be use in gpp or spp. The deadlifts should only be use in gpp for advance athletes.
hc and pc: 4x2
pulls: 3x6-8
bp: 3-4 sets of 1-4 reps: ex 4321
squats: 3x2x80>2x2x80>2x1x80
If you are in a 3-5wk training block maybe 2x6.
Ok good looks. Ill get started on this today.
4/20 rained out
I just hit the weight room and did some plyo’s
pcleans 135 x5 185x3 205x2 225x1
Bench 185x5 205x5 225x2x4
pull ups 3x10
pull downs 4x8,6,5,5
snatch press squat 4x10,8,5,5
Plyos were all done with a platform
depth jumps- 10
platform hops 10
med ball platform hops 10
single leg platform hops 5 each leg
4/23tempo
4/24 speed
had a nice workout today
4x20 resistance starts with the isorobic
4x30m starts 4.0 4.0 3.9 3.89
3x30m flys with a 40m runup. 3.0 2.9 2.89. I fill I can go faster
WEight room. Had a great weight room session
squat 5x225 3x315 2x365 2x405
Incline 5x135 4x185 3x205
hclean 5x135 4x155 3x185
Cable rows 3 sets 8,6,5
had a great workout until the final run.
I did 5x20 resistance starts
4x60m starts. 7.0 6.89 6.90 6.85. I caught a bad cramp in my hammy on the last 60. Shit is still hurting. now its time to get rehabbing.
Im back on the track after the ham strain. I did 10x10x10 in flats.
Weight room.
Bench 185,205,225, 225 5,4,3,3
Pull ups 3x10
standing press 3 sets 8x95 6x115 5x125 2x135
pull downs 3x6
Ok got the ham back and ready to go.
5/11
The weight room at the track was open when I got to practice so I did a few cleans before I ran. They have all the olympic rubber weights and great clean bars.
hc 2x5x135
Pc 4x135, 3x185 2x2x205
That really loosened me up. Felt great on the track. My body was really in sync today for some reason.
4x20m block starts
200,180,150 5-10min rest in between sets.
I didnt have anyone to time, but I felt like I was moving pretty fast.
How are your workouts going?