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.
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