to anybody it may concern or anybody who can help me out iwht this…It feels like I am missing somethign in my training program right now…It just feels like I am not doing something that I should be doing that could really put me over the top…is it just me being paranoid or is htere really osmething needed to be changedo r added or removed from my program? thanks for the input…
Wednesday-11-3-04
Today I had a great lesson on determination and mental toughnes…which I will explain throughout today’s log.
Special Endurance:
4x250m w/10 min
1-39.7
-now after seeing this time I got really ticked off at myself. I just thought “how do you expect to acheive your goals if you are slacking off like this” and then I went on and said some thigns to myself which weren’t nice and thought of all the things the kid that I want to beat said to me to try to bring me down, doing so really flared me up and I got pumped to run, I just thought to myself "if you want to become the f—ing best, then you gotta train like you are the motherf—ing best…So I was determined to run a 37 on my second run…
2-36.0
Thats right, I was so determined that I actually ran a second faster than what I wanted to. Lookign at the time above and this one, I KNEW for a fact then that I was lagging, so I couldn’t stop from here though…
3-36.9
I hit in the 36’s for the second time in a row, doing this led me to beleive that if I wouldn’t of started out today as a pussy, I could of hit 34-35…after this rep I was getting really dizzy and loving it!
4-38.0
Yea not as fast as I would like but I understood…I was almost fatiguing but I still didn’t use that as an excuse…i might as well punish myself tomorrow!
Weights:
Bench Press-3x3 @ 175
Back Squat-3x3 @ 245
S.G. Deadlift-3x3 @ 185
Power CLeans-3x3 @ 145
Plyos:
Depth Jump-2x5
Box Jump-2x5
Depth Jump back to front-2x5
STJ-1x5
this IMO was probavly my best training day so far this year, not only did I have a helluva workout but I learned some things in mental toughness and determination…I learned that I can do anything today…well not anything but you know 
Sorry i haven’t posted in awhile…just so freakin busy setting up college visits and crap…anyway
Wednesday-11-10-04
Special Endurance:
3x250m
1-36.78
2-36.00
3-35.78
these are really all mental for me…i don’t know why though but soon enough the door to these will be unlocked…
weights:
Bench Press-1x3 @ 175 1x3 @ 180 1x2 @ 185
Back Squat-1x3 @ 260 1x3 @ 265 1x3 @ 270
S.G. Deadlift-1x3 @ 205 1x3 @ 210 1x2 @ 215 w/5 depth jumps after last 2 sets
Power CLean-2x3 @ 150 1x2 @ 155
Plyos
box jump-2x5
depth jump b to f-2x5
Friday-11-12-04
i’m back on track boys
Resistance
3x30m IEX
1x50m Parachute
3x30m
1-3.91
2-3.83
3-3.97
4x60m
1-7.21
2-7.28
3-7.19*
4-7.38
the 3rd rep tied my PB of last yr which i didn’t get until late nov-early december plus it was an offical distance recorded time. the ones i did outdoors weren’t really measured. I knew where 55m was so i coutned steps to 60…so this one holds soem REAL weight…i’m getting closer to my 7.0 or under 60m training goal…whoo hoo!
Weights:
bench press-1x3 @ 175 1x3 @ 180 1x2 @ 185
back squat-3x3 @ 265-270-275
S.G. Deadlift-2x3 @ 205-210 1x2 @ 215 w/5 depth jumps last 2 sets
Power CLean-2x3 @ 150 1x2 @ 155
plyos:
box jump-2x5
depth jump b to f-2x5
SLJ-2x5
great day today…i plan to build on this success and go from there.
today’s workout will be tomorrow because i hada colelge visit over at Marietta College.
also every who is a fan of D3 college track, look out ofr Marietta in the next few years, this program is legit and is on the rise. The coaches are enthusiastic and mean business and the program is solid, especially their sprints program, very for real and hardcore…they’ll especially be a force if i go there:D
but anyway, a solid program, i am seriously considering going there.
Monday-11-29-04
Day 1/weel 1 of Project H.I.S.TO.R.Y.
Warm Up
Technique Work
Intensive Tempo
5x150m @ 86-90% w/3 min rest
Weights:
Bench Press-1x5 @ 175 2x3 @ 180 1x2 @ 185
Back Squat-1x4 @ 275 2x3 @280 1x3 @ 285
Power Clean-1x4 @ 145 2x3 @ 150 1x2 @ 155
SLDL-2x5 @ 135
Bent ROws-2x6
Leg Curls-1x10
Core Stability:
Bent Press-2x5
Wind Mill-2x5
Side Press-2x5
Saxon Side Bend-2x5
Ab Series
Plyos:
Box Jump-2x5
Depth Leap-1x5
Depth Jump back to front-2x5
STJ-1x5
really intense training session and I loved it…Project H.I.S.T.O.R.Y has startedo ff on a GREAT foot and is well on its way…
Monday-12-27-04
Today was pretty good, I got everything on my sheet done so I’m happy about that, no timer today so I can’t give you the whole low down but I did feel slow today, its my own fault because I gorged myself on junk food X-Mas day…I knew it was going to happen…now I am back on track…I’m eating serious now like I did before.
Warm up
Sprint Drills
Acceleration:
4x30m
Contrast Training
4x30m w/ Isorobic Exerciser
4x25m w. overspeed device
Max Velocity
3x55m w/ blocks
2xflying30(20)
Weights
Bench Press1x5 @ 175 1x4 @ 180 1x3 @ 185
Back Squat-1x5 @ 280 1x4 @ 285 1x3 @ 290
Power Clean 1x4 @ 150 1x3 @ 155 1x2 @ 160
SLDL-3x5
Seated Rows-3x5
Ab Work/Core Stability
Plyometrics
Depth Leap-2x5
Box Jump-2x5
Depth Jump B to F-2x5
STJ-1x5
SLJ-1x5
Well I’m off to play Metroid Prime 2: Echoes for the gamecube now…that game is freakin addicting! I promised myself that I wouldn’t start up Metal Gear Solid 3 until I beat Metroid Prime 2 but if tonight is boring it won’t look like that will happen
Also there are some couple songs on Papa Roach’s new CD that really explain my track season last year and some that will explain this year’s…Yea now i’m just doing some useless rambling…So I’ll leave for now haha
Cya tomorrow folks
Clerks was a GREAT MOVIE
“Some People say you can’t return home”
“Watch me”
Clerks 2 in '05
Tuesday-12/28/04
-Warm Up
-Sprint Drills
Extensive Tempo-2300m
4x250m 1x150m
3x300m 1x250m
GS Circuits
-Push Ups-3x15
-Crunch-3x20
-Lunges-3x20m
-Mountain Climbers-3x15
Medicine Ball Training
-OH Toss-2x5
-Push Press-2x5
-OH Pass-2x10
-Chest Pass-2x10
-Side Pass left and right-2x10 each side
-CRBRFT-2x10
Reaction Drills
-Fast Skips-3x15m
-Double Leg Hops timed-3x10sec
-Knee Tuck Jumps-2x10 timed
-Squat Jump-1x5
MB Core work/Core stability
great day…I really ran off all that junk that I ate last week…I felt that nauseating(sp?) pan that youi get after running a lotand I welcomed it and loved it. Today was all about hard work
Heh, I thought you were listing your workouts for a few days.
You weren’t serious about Clerks 2 in '05 were you?
Yes I am…I got the Clerks 10th anniversery DVD for X-Mas and in the booklet that came with it he basically explained how he came up with clerks and then said he is coming out with Clekrs 2 in '05…the DVD also has the lost scene where they went INSIDE the funeral home (HILARIOUS!)
also the fourth season of Family Guy is coming out in 2005 and the new cartoon by the creators of family guy called American Dad is coming out in 2005 (i think?)
Wednesday-12/29/04
-Warm Up
-Sprint Drills
did 4 block starts focusing on form…I feel I need to work on this area so I am taking some time out of practice to do about 4-5 starts focusing on aligned arm movement right out of the blocks and so forth.
3x250m
1-34.8
2-since I decided to run outside today because it was nice (45 degrees HA) I ended up getting a minor calf cramp rounding out to the straight, I stopped aroubnd 170-180 m just to be safe
3-ran a 200 just to bew safe…It wasn’t timed
Weights
Bench Press1x5 @ 175 1x4 @ 180 1x3 @ 185
Back Squat-1x5 @ 280 1x4 @ 285 1x3 @ 290
Power Clean 1x4 @ 150 1x3 @ 155 1x2 @ 160
SLDL-3x5
Seated Rows-3x8
Military Press-3x5
Ab Work/Core Stability
Plyometrics
SLJ-3x5
STJ-2x5
yea I couldn’t find a place to do the more intense plyos so I just stuck to these two…grrr…
My power cleans were intense…I did 150 like it was 115 lbs…It was that easy…I seriously probably could off done 8 reps on it…I guess thats what happens when you have been lifting with a bent to hell bar at the other facility
Thursday-12-30-04
-Warm Up
-Sprint Drills
Extensive Tempo-2200m
-5x200m
-3x150m
-3x250m
GS Circuits
-Push Ups-3x15
-Crunch-3x20
-Lunges-3x20m
-Mountain Climbers-3x15
Medicine Ball Training
-Push Press-2x5
-Lunge Toss-1x5
-OH Pass-2x10
-Chest Pass-2x10
-Side Pass L/R-2x10 each side
-CRBRFT-2x10
Reaction Drills
-Fast Skips-3x15m
-Double Leg Hops-2x10 sec
-Knee Tuck Jump-2x10 timed
-Bounding-2x20m
Medicine Ball Core/Core Stability
Friday-12-31-04
-Warm Up
-Sprint Drills
Acceleration
-3x30m block starts (no timer)
Contrast Training
-3x30m IEX
-3x25m overspeed
MaxV
-2x55
1-6.8 Bad…I could telllI was dogging this one
2-6.5 …this one was better…I picked up the pace a bit
2x60
1-7.1 …I’m pleased…want better but pleased
2-7.2…ugh this is what happens when I had to get up at 9 in the morning and run at around 10:30 cause my facikity closed at 1 today…Oh well as long as I am getting a good days in.
Weights
Bench Press1x5 @ 175 1x4 @ 180 1x3 @ 185
Back Squat-1x5 @ 280 1x4 @ 285 1x3 @ 290
Power Clean 1x4 @ 150 1x3 @ 155 1x2 @ 160
SLDL-3x5
Seated Rows-3x5
Ab Work/Core Stability
Plyometrics
Depth Leap-2x5
Box Jump-2x5
Depth Jump B to F-2x5
STJ-1x5
Swweeeeeeeeeeeeet.
Monday-1-3-05
-Warm Up
-Sprint Drills
Acceleration
3x30m 3 pt start
Contrast Training
3x30m IEX
3x25m Overspeed
Max Velocity
-1x50
-2x55
-1x60
Weights:
Bench Press-1x4 @ 180 1x3 @ 185 1x3 @ 190
Back Squat- 1x4 @ 280 1x3 @ 290 1x3 @ 295
Power Clean-2x3 @ 155 1x3 @ 160
DB Rows-3x5
SLDL-3x5
Ab Work/Core stability
Plyos:
Depth Jump B to F-2x5
Depth Leap-2x5
Box Jump-2x5
Tuesday-1-4-05
-Warm Up
-Sprint Drills
Extensive Tempo-2000m
-2x4x250m
Circuits
-Push Ups-2x10
-Knee up crunch-2x20
-Lunges-2x20m
-Mountain Climbers-2x10
Medicine Ball Training
-OH Toss-1x5
-Push Press-1x5
OH Pass-1x10
Chest Pass-1x10
CRBRFT-1x10
Side Pass L/R-1x10
Reaction Drills
-Fast SKips-2x15m
-Dbl leg hops-2x10 sec
-Knee Tuck Jumps-1x10 timed
MB Core/Core stability