9/6
am abs and 10min bike
track
300m ladder 300,250,200,150,200,250,300 My rest was walking from finish line to the next run.
The final 300 was tough as the wind decided to kick in on the last rep.
weights
deadlift-8,5,3,1,1,1,5 225,285,320,365,275
epsolm salt bath.
9/7
AM bench
8,5,3,1,1,1,5 170,195,205,235,195
off no runing today
9/8
sleds on grass
3x10 25 pounds
5x30 12 pounds,5x30 10 pounds
felt good, gonna hit abs and back tommorrow
9/9 off
9/10 tempo 2000 meters
9/11
beach 6x150. man trying to run fast on soft sand is not possible. Faster I run the more I sink. But no matter how fast I go, it still hurts. Jumped in the water after.
weights-sq-8,5,3,1,1,1,5 225,285,315,365,285
back ext 3x10 45pounds, 3x10 single leg with 25 pounds. Low back was engourged with blood after. Had to walk like bolt after I left. Shit hurt so good.
9/12 off massage
9/13
massage had me a lil stiff, felt average at best.
300,250,200,150,200,250,300-54,42,29,20,30,40,56
It was windy today. THat last 300 was pain full. especially with the 100 meter walk back I got before it.
no weights went home
9/14
2000m of tempo on grass
9/15
sled-3x10m 25 lb, 5x30 10lb
5x33m no sled 4.2,4.3,4.1,4.0,4.2
entire workout on grass
Was gonna hit the weights but I was beat after wards. Gonna try and stay on grass for a good portion of the year.
9/16 deads and bench
9/17 2000 meters of tempo 300 rope skips
9/18 beach
6x150
weights- squats 8,5,3,1,1,1,5 225, 315, 350, 390, 315
back ext 3x10, 3x10 single leg
9/19 off
9/20-on track in flats 300,250,200,150,250,300. IM glad this block of this is over.
9/21 tempo 2000 meters on grass
9/22 5x30 sleds with 10 pounds
5x30 no sled
staying on grass as much as possible
9/23 off
9/24 beach 6x150
9/25 off
Tempo/ recovery week next week. Ill probably just do tempo and hit the gym. no sprinting
9/26
tempo 2000 meters abs
9/27
bike 10 mins
sq-8,5,3,1,1,1,5 225, 285,340,385,315
bench-8,5,3,1,5 175,195,215,250,195
only gym, had to go back to work for open house. my weight room numbers have been moving up on my sq,dead and bench almost each week. feels good to feel strong again.
9/28
complete rest
9/29 tempo 10x100
9/30
weights
deads 8,5,3,1,1,1,5 245, 295, 335, 385, 315
back ext 3x10 45 lbs, 3x10 single leg 25 lbs
rows
Low back was on fire after this session. Left walking funny. Strength is coming back, Ill do another strength phase this month then back off in november.
felt a cold coming on friday, kicked in saturday. Hopefully Ill be good by tuesday
singles in gpp??
this is a weight program i have done since college and it never failed to get me strong very quick. yea it calls for singles which is odd for gpp, but the strength i get from the work is more important.
Is the speed something emphasized on these singles?
At your age do you still need a ton of max strength work?
Get on this bad boy…
Texas Tech (+1): West Virginia is off to a nice 4-0 start, but I think this Saturday reality sets in a bit. Their schedule has been pretty weak and a trip to Texas Tech seems to be the toughest game on that schedule to date. This will probably be your typical BIG 12 shootout and I just don’t think WVU has the horses offensively to keep with the Red Raiders on the road. This in a way is a must win game for Texas Tech as starting next week their schedule becomes absolutely brutal. They could easily go 1-5 or 0-6 in those last 6 games, so to defend home field in what oddsmakers think is basically a coin flip game is a must. I’ll admit I’m not huge on this Texas Tech in general, but I do like their chances to pull out a win this week. Should be your typical 45-40 type of game. ($7500)
Naw the speed of the lift is normal. just pick it up and put it down or get it off your chest
Probably not, but I hate knowing im weak as shit. Even if its just a mind thing, being able to move alot of weight in the gym makes me feel great.
Im always wearing making bets on stuff like football. Cause one fuck up from any of the players can cost the game, ex UM kicker from the fsu game last week
10/3 tempo 20x100
10/4- 3x30 bs, 180, 160, 150 was the planned workout. That cold still kicking my ass. the 3x30 felt ok. I did the 180 and 160 and was shot. Hard to breath, muscles sore.
10/5 off
10/6 off again because of the hurricane
10/7 5x30 sled, 5x30 all on turf. I felt pretty good that day. still sore fprobably cause of cold, but I felt good will sprinting.
gym deads, 8,5,3,1,1,1,5-235, 295, 340,385,315. Had to work on the last set of 385, but the last set at 315 was easy.
3x10 with 45lbs back ext.
Bench 8,5,3…strength was gone by then so I dont even remember the numbers
10/8 tempo 15x100
10/9 beach work
15x30m walk back recovery. Felt good. Last 3 reps were tough.
gym- squats8,5,3,1,1,1,5 235, 295, 340,385,315
GHR-3x10
back ext- 3x10 single leg with 25 lbs. back and hams were on fire after. epsolm salt bath that night.
10/10 tempo 15x100. Struggled. legs and hams were beat from sunday.
10/11 3x20 bs 180,160,150
legs were still beat and cns felt sub par. after the blocks I put flats on for the other runs. nothing special about them.
10/12 off
10/13- tempo 15x100
gym pull downs shoulder press, push ups and abs
Trust me tech will win su…
Been hurt for damn near a month with a lower back pull from doing heavy deads. I thought it was just a usual sore back, but it was sore longer than usual. Im now just getting back to sprinting.
Did what I could to keep the weight off. Actually lost a few pounds.
11/29
track- 180,160,150 10-15 mins rest, in flats. Felt real good. My back is more tight that anything now. 100% better than 2 weeks ago.
weight room-pullups, pushups and abs.
Last time I tried to lift about 2 weeks ago, doing shoulder press didnt turn out so well. So I decided not to move any weight until probably this sunday.
Had planned to hit a meet this saturday, but the 500$ price of plane changed my mind. I tested my body out and came out the blocks a few times 2 days ago and felt fine.
11/30-massage today and plan to do tempo and ab work before hand.
Ouch.
I hope you are feeling better.
Have you tried the back heat patches you can buy now?
We used heat and then wrapped with saran and tensor and then fitted shirt to keep all of that in place. Would that idea help you keep that area warm and looser?