Monday-9-20-04
Resistance: IEX-4x30m
3x30m 3 pt:
1-3.91
2-3.89
3-3.85
4x55m blocks
1-6.71
2-6.49
3-6.58
4-6.58
Plyos:
Box Jumps-2x5
Bounding-2x20m
Depth Drop-1x5
Stair Speed Hops-1x3 ‘runs’
weights:
Bench Press-3x3 @ 175
Squat-3x3 @ 265
Power Clean-3x3 @ 145
Military Press-3x6
Seated Rows-3x10
Reverse Leg Press-3x10
good day today…I’m really proud of my 55’s…I didn’t hit 6’4’s until the winterl ast year so I’m going on scheduled pace…My 30’s are nice too.
tuesday-9-21-04
Tempo:
6x200m
6x200m
MB:
Woodchoppers-1x5
OH Toss-1x5
Push Press-1x5
Turnarounds:
3x100m w. 10 push ups
3x100m w/10 mt climbers
Bicep Curls-2x12
Leg Curls-2x12
Tricep Extension-2x12
Leg Extension-2x12
Lat Raise-2x12
Glute Raise-2x12
Wednesday-9-22-04
SE2
2x300m w/15 min
1x200m
Plyos:
Box Jumps-2x5
Bounding-2x20m
Depth Drop-1x5
Stair Speed Hops-1x3 ‘runs’
weights:
Bench Press-3x3 @ 175
Squat-3x3 @ 265
Power Clean-3x3 @ 145
Military Press-3x6
Seated Rows-3x10
Reverse Leg Press-3x10
Thursday-9-23-04
Same as tuesday
Friday-9-24-04
Resistance: IEX-3x30m
3x30m 3 pt:
3x55m blocks
Plyos:
Box Jumps-2x5
Bounding-2x20m
Depth Drop-1x5
Stair Speed Hops-1x3 ‘runs’
weights:
Bench Press-3x3 @ 175
Squat-3x3 @ 265
Power Clean-3x3 @ 135
Military Press-3x6
Seated Rows-3x10
Reverse Leg Press-3x10
Monday-0ct. 4
Contrast Training:
3x30m IEX
2x50m running with wind.
Accel and Max V:
3x30m (there was a strogn headwind on the runaway, but it calmed dowqn after the 30’s)
1-4.09
2-3.95
3-3.95
4xFlying 30’s(20)
1-mistime
2-3.37
3-3.11
4-3.37
Plyos:
Box Jump-2x5
SLJ-1x5
Depth Jump-1x5
Incline Bounidng-2x20m
Weights
Bench Press-4x4 @ 170 lbs
Back Squat-4x4 @ 250 lbs
Power CLean-3x4 @ 135 lbs
Snatch Grip Deadlift-3x4 @ 170 lbs
Military Press-3x6
Seated Rows-2x10
AB Series
Tuesday-Oct. 5
Tempo:
-1x6x200m
-1x5x200m
Explosive MB
-Lnge Toss-2x5
-OH Toss-2x5
-Snatch Toss-2x5
Circuits:
3x100m w/12 push ups
3x100m w/10 squats
GS:
Pull Ups-2x8
Dips-2x8
Goodmornigs-2x8
MB Core
Wednesday-Oct 6
SE:
1x300m w/15 min
2x250m w/10 min
Plyos:
Box Jump-1x5
SLJ-1x5
Depth Jump-1x5
Incline Bounidng-2x20m
Weights
Bench Press-4x4 @ 165 lbs
Back Squat-4x4 @ 250 lbs
Power CLean-3x4 @ 135 lbs
Snatch Grip Deadlift-3x4 @ 160 lbs
Military Press-3x6
Seated Rows-3x10
AB Series
Tuesday-Oct. 5
Tempo:
-1x6x200m
-1x5x200m
Explosive MB
-Lnge Toss-2x5
-OH Toss-2x5
-Snatch Toss-2x5
Circuits:
3x100m w/12 push ups
3x100m w/10 squats
GS:
Pull Ups-2x8
Dips-2x8
Goodmornigs-2x8
MB Core
Friday-10-9-04
Resistance:
3x30m IEX
3x30m:
1-3.73
2-3.91
3-3.97
3xFlying 30’s(20)
1-3.5
2-3.23
3-3.41
Plyos:
Box Jump-2x5
SLJ-1x5
Depth Jump-1x5
Incline Bounding-2x20m
Weights
Bench Press-3x4 @ 165 lbs
Back Squat-3x4 @ 250 lbs
Power CLean-3x4 @ 135 lbs
Military Press-3x5
Seated Rows-3x10
AB Series
Tuesday-10-12-04
Contrast training:
3x30m IEX
3x30m downhill sprints (extremely low grade)
3x30m block starts:
1-3.99
2-34.00
3-3.89
2xflying 30’s (20)
1-mistmed
2-3.5 SLOW
2x60m
1-7.20
2-7.22
plyos:
Plyos:
Box Jump-2x5
SLJ-2x5
Depth Jump-2x5
Incline Bounding-2x20m
Weights
Bench Press-3x3 @ 170 lbs
Back Squat-3x3 @ 260 lbs
Power CLean-3x3 @ 140 lbs
Military Press-3x5
Seated Rows-3x10
I’m psyched about my 60m times…I wasn’t running those kind of times last year until LATE January-early Febuary. If thigns go as planned, I should be running 7.3 FAT by januarywhen competition comes…hopefully lower.
New Goal for the remainder of October:
-Go sub 7.2 in 60m (training-wise)
Wednesday-10-13-04
1x6x200m w/10 push ups and 20 crunches between reps (alt push ups andcrunches each reps for 3x each)
1x5x200m
Explosive MB:
Lunge Toss-2x5
OH Toss-2x5
Push Press-2x5
GS MB Circuit-3x:
Goodmornings-10 reps
Woodchoppers-10 reps
Chest Pass-10 reps
Side Toss(l/r)-10 reps
CRBRFT-10 reps
MB Core
Thursday-10-14-04
Special Endurance:
3x255m w/12 min(may be 260,not sure but i know its definitely 255 and no more than 260…)
1-35 seconds
2-37 seconds
3-38 seconds
Plyos:
Depth Jumps-2x5
Incline BOunding-2x20m
Weights:
Weights
Bench Press-3x3 @ 170 lbs
Back Squat-3x3 @ 260 lbs
Power CLean-3x3 @ 140 lbs
Seated Rows-2x10
It rained today but when i went running it wasn’t raining…it was cloudy and 58 so the real feel was probably the low 50’s…despite the weather my 255’s felt really fast…I could tell I was bustin my balls and I felt it aftwerwards…My CNS was flaring up…I knew this because of the calf cramps I was getting when I did my plyos…so I caleld it quits after the incline bounds…I gave myself a longer recovery periodi n th weight room too…When i got into the weight room the crmaping was gone…all in all this day just kicked ass.
Friday-10-15-04
48 degrees and raining today…so I hit the Y…
10 min. on rowing machine
10 min on stationary bike
GS Circuit-3x-
Push Ups-15-20-15
Squats-15-20-15
Chin Ups-15-20-15
Goodmornings-15-20-15
Crunches-15-20-15
MB Core
Monday-10-18-04
AHHHHHH raining with the occasional thunder…Made me mad…So all I could do was lift
Bench Press-3x3 @ 175 lbs
Back Squat-3x3 @ 265 lbs
Snatch-Grip Deadlift-3x3 @ 185 lbs
Power Clean-3x3 @ 135 lbs
it went alright…My bench was weird…my first set i struggledwiht it…my 2nd seti was so/so and then my 3rd set I just exploded out of no where, usually I do the opposite if this.but i’m not complaining.
The Squats went really well…I could of gone 5-maybe 10 pounds heavier…but I didn’t
The SGDL’s were tuff as always…I have never really deadlifted often so I have only been REALLY DLing religiously for about 2-3 weeks now. I will do them more often as I have felt some benefit in them
The cleans were what they have alwyas been-explosive haha
High of 51 today but ended up being 44 degrees due to the rain…tomorrow is supposed to be high of 61 i think with a chance of rain…If it doesn’t feel that bad then I’m going to run rain or shine…the resto f the week is supposed to warm up with it being 71 and sunny of wednesday…But it looks like I will have to move my training to the indoor track about a week earlier than I expected now…I’m not complaining though…they have a hyperextension thing for me to use whoo hoo and actual plyo boxes.
Tuesday-10-19-04
Tempo:
1x6x200m w/10 push ups and 20 crunches between rep
1x4x200m " "
Explosive MB:
Push Press-1x5
OH Toss-1x5
Woodchoppers-1x5
General Circuits-2x:
Squats-15-20
Jacknifes-50-60
Lunges-15m-20m
Leg Lifts-20-25
Couldn’t train on the track I usually train on because they were setting up for John Edwards to come into it tomorrow around noon to talk…So I had to travel an extra 5-20 min to another track…SCREW YOU KERRY/EDWARDS
Taking away the track I usually train on = No vote from me!
Saying your for the average joe my ass…how about the average joe athlete?
Wedneday-10-20-04
Special Endurance:
3x250m
1-37
2-39
3-38
Weights:
Bench Press-3x3 @ 175 lbs
Back Squat-3x3 @ 265 lbs
S.G. Deadlift-3x3 @ 185 lbs
Power CLean-3x3 @ 135 lbs
Again…the edwards rally was today so i had to use a different track…there were mats on the track that I was running on so I wasn’t surei f it was a true 250 (prolly longer). I felt fast for the first 150m until I hit the massive headwind on the straightaway…It sucked…really.
Thursday-10-21-04
Tempo:
1x5x200m w/10 push ups and 20 crunches between rep
1x5x200m
Explosive MB:
Push Press-1x5
OH Toss-1x5
Woodchoppers-1x5
General Circuits:
1x400 w/ a certain exercise after each 100
1st 100-Push Ups for 1 min
2nd 100-crunches ofr 1 min
3rd 100-Mt. Climbers for 1 min
Last 100-ran at a fast pace (80 %)
the circuit was harder than I thought…I just about died with the push ups os I actually gave way around 45 seconds…had homework to be done so I only did one set of these instead of my intended 2 sets
Friday-10-22-04
Resistance:
3x30m IEX
Accel & MaxV:
3x30m
1-3.99
2-4.05 :mad:
3-3.8
4x60m
1-mis calculate distance
2-7.38
3-7.27
4.7.07 :eek:
Plyos:
Box Jump-2x5
SLJ-2x5
Depth Jump-2x5
Weights:
Weights:
Bench Press-2x3 @ 175 lbs
Back Squat-2x3 @ 265 lbs
S.G. Deadlift-2x3 @ 185 lbs
Power CLean-2x3 @ 135 lbs
Overall a really good day…my last 60m time really blew me away, I was shocked and really excited about this…thel ast time I ran in the 7.0’s I hit 10.8…good progress so far…hopefully I continually improve…Next week is unloading week…thenafter that…I take my training indoors!
I take my ACT tomorrow…Last tiem I scored a 21 and this time I’m shooting for AT LEAST a 24, so that way I will be pretty confident in truning in my college apps…Wish me luck!
yea…so this week is a unloading week so not a whole lot of entries are going to be in…I got my senior retrrear this thursday-friday so definitely no posting those days…plus Friday is when I go get my membership at the indoor facility and measure out the distances! woo hoo…yea I’m a loser lol
As of today, I am the offically the most under-rated athlete in my school’s HISTORY. Our football team should go 5-5 and they get a king’s welcome…I go to state and when I get back i get “why’d you choke” . Then oneo f the football players actually had the NERVE to say “its easy to make it in state in track, anybody can do it” Needless to say thta got me in an arguement which caused him to bail out causeh e knew he would not win it…yea I rule lol.
Also…Nobody can out-debate me…I am undefeated in debates in my religion class…I came close to losing but I had a make or break statement stating “if you are against school uniforms, you support terrorism” yea I take it to the extreme lol
today’s random quote:
“Sometimes I got so bored of trying to touch her breast that I would try to touch her between her legs. It was like trying to borrow a dollar, getting turned down, and asking for 50 grand instead.”
Monday-11-1-04
Resistance:
4x30m IEX
4x30m Block Starts:
1-3.9
2-4.03
3-3.93
4-3.89
3xSprint Float Sprints (30-20-30)
Weights:
Bench Press-4x3 @ 175
Back Squat-4x3 @ 245
S.G. Deadlift-4x3 @ 185
Power Clean-3x3 @ 145
Plyos:
Depth Jump-2x5
Box Jump-2x5
Depth Jump back to front-2x5
STJ-1x5
since I have no squat rack and just raise theb ench press up andm ake it a makeshift squat rack, I lowered the intensity of my squats ude to I have no safety thing for if I were to fail on a rep…yes it does suck
Tuesday-11-2-04
Tempo:
2x4x250m w/ 10 push ups and 20 crunchesb etween reps alt.
Explosive MB:
Lunge Toss-2x5
Push press-2x5
OH Toss-1x5
Interval things I dunno:
2x250m (jog turns stride straights)
MB Core