heartsonfire's 2007 journal

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21

Week 12 - TESTING WEEK

This is the final week of thing lifting with maxing out on Monday and Wednesday.

Monday September 25, 2006

Clean 7x1 (sets 4-7= work up to 1 RM)= 196, 207, 219, 230, 235 (fail at 240) should have had, but I don’t have much flexibility to get my elbows all the way through and bit me in the arse at the end.)

Snatch 7x1 (sets 4-7= work up to 1 RM)= 157, 167, 176, 182, 187, 192, (fail at 197)
Reverse hypers 5x6

Wednesday September 27, 2006

Back squat 6x1 (sets 3-6 work up to new 1 RM)= 373, 389, 409, 415 (fail), got back at it and got 425
Bench press 4x1= 270, 285, 294, 305
Wt. split jumps (5 per leg) 4x10

Friday September 29, 2006

Snatch (cluster) 5x1= 167, 172, 176, 172, 167
Clean (cluster) 5x1= 207, 214, 219, 214, 207
Hyperextensions 5x5
Wt. Russian leans 5x6-fail

Cluster sets are to be done fairly consecutively - rest between sets should be the amount of time it takes to change weight and re-set

Final numbers:
Snatch 192
Clean 235
Back squat 425
Bench 305

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Active Recovery week. Lifts on Monday and Friday

Monday October 2, 2006

Power clean 5x5 (incremental sets, add the same weight to each set)= 135, 140, 145, 150, 155
Low cable 1 leg squat 4x12= 120
Calf raises 3x12= 135

Friday October 6, 2006

LSU Warm up abbreviated
4x100m jog
50m jog + split squat
50m jog + squats
50m jog + ankle hops
50m jog + lunges
50m jog + line hops
50m jog + speed skater

Hip Mobility
extenders, fire hydrants, leg to shoulder, leg lifts

3x3 sprint drills 20m - A march, A skip, Butt kicks

DB neutral grip bench press 4x4= 80, 80, 85, 85
Neutral grip sternum pull-ups 4x5
*Dips 3x7
*30 degree 2 arm row 3x7

2x200m @ :30 with 2 minutes rest

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Monday October 9, 2006

7am Weightroom
Progressive hang snatch 4x4= 60k
Rest 3 minutes

1/14 Back squat 5x2= 275
Rest 90s
Tempo 2:2:1:0

Body curls 3x6=
Rest 90s

Track Workout immediately after lifting workout
Easy run 20-30 minutes
5x100m striders

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Tuesday October 10, 2006

7am Weightroom

DB Neutral grip bench press 4x4= 90, 95, 95, 95
Rest 3 min

Neutral grip pull ups 5x4
Rest 90s
Tempo 2:0:1:0

3a. Weighted Dips
4x6
Rest 2 min
Tempo 2:0:1:0

3b. 30 degree 2 arm row
4x6
Rest 2 min
Tempo 2:0:1:0

C.Sta
4 Way Core - 40 seconds each
Prone elbow stand
Supine elbow stand
Prone hand stand
Supine hand stand
Lateral elbow stand
Lateral hand stand
Med ball toss & catch (balance on butt)

C.Ste 3x15
Crunch, L Overs, Throw downs, V ups, Back hyper with twist

3pm Track workout

Seagrave Warm up
8x200m @ :38 - :30 rest

This will be an interesting workout. I’ll be on the track doing more than what I have done and with my achillies being sore, I don’t know how it will handle it. May make it, may not. We’ll have to see.

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Wednesday October 11, 2006

My achillies wasn’t too sore today. It was somewhat stiff, but not as bad as I had thought it was going to be. I was debating whether I should just warm up today, do a little bit of easy running or just take the day off and do the workout I have scheduled tomorrow. More than likely I will end up running, I would like to have an idea of how I’ll feel after a week of training.

Workout
1 mile easy on the treadmill at 8 min pace

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Thursday October 12, 2006

7am Weightroom

Cleans off thick plate 4x5= 80k
Tempo 0:0:X:0
Rest 3 min

Back Squat 4x9= 225
Tempo 2:0:1:0
Rest 3 min

Low cable hip flexion
6x10= Green band
Tempo 3:0:3:0
Rest 2 min
Stood on a box with 1 leg. Attached the band to the other leg. Step up and drove the loaded leg to parallel.

C.Sta
Superman 55 sec hold

C.Ste
3x20 Med ball Abs
Crunch, back hypers, and ball touch side to side

3 pm Track Workout

Broncos Warm up

3x30m 3-point starts - full recovery
1x400m @ relaxed state
1x4 Stadium Stairs

**30 degree weather can be a pain at the beginning. It will grow on me in time.

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Friday October 13, 2006

7 am Weightroom Workout

Bench press 5x4= 185, 185, 155, 135, 135
Tempo 5:0:5:0
Rest 90s

30 degree DB Arc Row
3x6= 20
Tempo 2:0:1:0
Rest 2 min

Overhead DB press
4x3= 70
Tempo 2:0:1:0
Rest 90s

Poloquin press 4x4= EZ bar
Tempo 3:0:1:0
Rest 90s

No workout today

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Monday October 16, 2006

7 am Weightroom

Cleans off thick plate 4x5= 90k
Tempo 0:0:X:0
Rest 3 min

Back Squat 5x4= 225
Tempo 5:0:1:0
Rest 3 min

Low cable hip flexion
4x10= Green band
Tempo 3:0:3:0
Rest 2 min
Stood on a box with 1 leg. Attached the band to the other leg. Step up and drove the loaded leg to parallel.

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Tuesday October 17, 2006

7 am Weightroom Workout

Bench press 4x4= 185
Tempo 5:0:5:0
Rest 90s

30 degree DB Arc Row
3x6= 25
Tempo 2:0:1:0
Rest 2 min

1a. Overhead DB press
4x2= 75, 80, 80, 80
Tempo 2:0:1:0
Rest 90s

Poloquin press 4x3= EZ bar
Tempo 3:0:1:0
Rest 90s

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Wednesday October 18, 2006

3 pm Track Workout

Cougar Warm up

2x500m @ 1:30 - 15 minutes rest
#1 68 at 400m - 1:26 overall
#2 67 at 400m - 1:23 overall

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Monday October 23, 2006

630 am Weightroom Workout

Close grip hang snatch 5x3= 6inch grip - 40k
2 min rest
Tempo 0:0:X:0

Step ups 4x6= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom foot

Body curls 4x6
2 min rest
Tempo 2:0:2:0
Hips over head

Track Workout immediately after lifting

Seagrave Warm up
6x200m @ :36 - 2:30 rest

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Tuesday October 24, 2006

630 am Weightroom Workout

1a DB bench press 7x4= 70
Tempo 2:0:2:0

1b DB pullover 7x4= 60
Tempo 2:0:1:0
Range of motion
Rest 1 min

2a Cable triceps pushdown 8x4= 120
Tempo 3:0:3:0

2b Low cable EZ curl 8x4= 120
Tempo 3:0:3:0
Rest 1 min

315 pm Track workout

Seagrave Warm Up
1x4x40m sled pulls with 40#
1x10x Stadium stairs

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Thursday October 26, 2006

630 am Weightroom Workout

Close grip hang snatch 5x3= 6inch grip - 50k
2 min rest
Tempo 0:0:X:0

Step ups 4x6= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom foot

Body curls 4x6
2 min rest
Tempo 2:0:2:0
Hips over head

315 pm Track Workout

Seagrave Warm Up
2x200m hills - sprint up/walk down

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Friday October 27, 2006

7 pm Weightroom Workout

1a DB bench press 7x4= 70
Tempo 2:0:2:0

1b DB pullover 7x4= 60
Tempo 2:0:1:0
Range of motion
Rest 1 min

2a Cable triceps pushdown 8x4= 120
Tempo 3:0:3:0

2b Low cable EZ curl 8x4= 120
Tempo 3:0:3:0
Rest 1 min

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Monday October 30, 2006

630 am Weightroom Workout

Close grip hang snatch 5x3= 6inch grip - 50k
2 min rest
Tempo 0:0:X:0

Step ups 3x8= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom foot

Body curls 4x6
2 min rest
Tempo 2:0:2:0
Hips over head

Track Workout immediately after lifting

Seagrave Warm up
6x200m @ :36 - 2:30 rest

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Tuesday October 31, 2006

630 am Weightroom Workout

1a DB bench press 7x4= 75
Tempo 2:0:2:0

1b DB pullover 7x4= 65
Tempo 2:0:1:0
Range of motion
Rest 1 min

2a Cable triceps pushdown 8x4= 120
Tempo 3:0:3:0

2b Low cable EZ curl 8x4= 120
Tempo 3:0:3:0
Rest 1 min

Track workout immediately after lifting 730 am

Seagrave Warm Up
2x4x50m hills

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Wednesday November 1, 2006

730 am Track Workout

Seagrave Warm up

1x400m @ +:18 - 10:00 rest
2x200m @ :34 - :30 rest

400m @ :70
200m @ :29
200m @ :34

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Thursday November 2, 2006

630 am Weightroom Workout

Close grip hang snatch 5x3= 6inch grip - 50k
2 min rest
Tempo 0:0:X:0

Step ups 4x6= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom foot

Body curls 4x6
2 min rest
Tempo 2:0:2:0
Hips over head

315 pm Track Workout

Seagrave Warm Up
2x4x40m sled pulls
4x40m open sprints

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Things are finally going to get rolling for me this season on Monday and I have to say I am stoked! I haven’t been this excited for a while. I am running for a lot more this year than I ever have been. Here is the upcoming week.

11-6 2x3 Speed Drills 2x500m@ 1:28-15 minutes rest
11-7 2x3 Speed Drills 8x200m@ :34- 2:30 minutes rest
11-8 2x3 Speed Drills 2 sets of 4 Hills (50m)- shag down, run up- 5 minutes rest
11-9 2x3 Speed Drills 2 sets of 4 sled pulls (40m)- full recovery
11-10 Easy 10-15 minute run

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Monday November 6, 2006

730 am Track Workout

Seagrave Warm Up
2x500m @ 1:28 - 15:00 rest
400m @ :65 - 1:25 for 500m
400m @ :68 - 1:27 for 500m

I felt pretty good. Was a little tight the last 100m of it all, but from 300m-400m I was able to maintain or try to accel. It was pretty solid for as much as I have doing 500’s. I will be lifting around 530 pm tonight. Here is the lifting that I’ll be doing.

530 pm Weightroom Workout

Swiss Table top hip flexion 3x6=
Tempo 3:0:3:0
Rest 90s

Jump squats 5x6= 30k
Tempo 0:0:X:0
Rest 3 min

Back squat 4x5= 135
Tempo 7:0:3:0
Rest 1 min