am in horrible shape bc i didnt run the whole summer, but anyways this is what i did this morning - i will come back at 5 and lift.
Warmup C:
Jog skip 400m
Dynamic flexibility series 1
Sprint Drills series 1
Buildup runs 2x
Week 1:
Mon: 600
Warmup C
Hills
walk back recovery
10x10
10x20
10x30
med ball throws 10
slj 12x
MEDBALL WORK: Phase 1:
over back
squat throw
1 hop
2 hop
3 hop
Mon:
bar warmup
pc 5x60 x65 x70 x70 x65
spilt jerk 3x5
bsq 515 50x10x255 60x7x310 70x5x360 80x3x3x410
bp 3x5x80X275
rdl 3x8x205
chinup 3x6
seated row 3x12
core 250
WILL DO MAX STRENGTH EMS IN BOUT 2-3HRS WILL UPDATE AFTER
tempo day and it was hard for me.
Tue: 1400m
warmup 1
100-100-100
100-200-100-100
100-100-200-200
core: 500
Warm-Up 1:
Jog skip 400m
Dynamic flexibility your choice:
Sprint Drills
a walk 2x20
a skip 2x20
b walk 2x20
b skip 2x20
butt kick 2x20
2-3hrs = ems recovery work
low back, hammy, glut
Wed: 600
Warmup W
med ball acc: see below 10
ACC WORK:
lean fall
med jump back acc
walk back recovery
10x10
10x20
10x30
same warmup as mon: today wasnt bad.
i did half the hills in grass other half on concrete.
Wed:
bar warmup
hc 80% 5x60 x65 x70 x70 x65
snatch dead lifts 225x5 275x3 295x2 245x5 295x3 315x2
timed max effort 6reps
mil press 3x12
pullup/1way hip 3x6 2x10
lat pd front/curls 3x12
core 250
timed max effort:
170: 4.79 sec
180: 4.81
190: 4.99
200: 5.10
210: 5.59
220: 5.79 shizzle set
230: 5.69 felt good
240: 6.09 shizzle set
ems max strength will be done tonite
Thur: 1400m
warmup 1
100-100-100
100-200-100-100
100-100-200-200
core: 500
ems recovery will be done later
ahrrr, the Gpp has started.
give yourself about 3 weeks to actually properally get used to it. after that, things feel much easier and sessions dont feel so darn hard, you’ll be able to finnish proper sesisons and feel good about them too.
Fri: 600
Warmup Z
walk back recovery
10x10
10x20
10x30
dou slj 6x2
med ball throws 10
will lift at 4
Fri:
bar warmup
**hc light 135-140-150-150-140
power jerk 3x5
fs 3x3x80x295
rep work
gh 3x12
h pullups 3x6
lat pd under 3x12
core 250
**was suppose to be snatch but i slept wrong on my shoulder lastnite was farking piss so i just did super light hc. gonna enjoy my 2 days off.
Week 2: felt good today.
Mon: 720
Warmup C
90/5
3x(6x40)
slj 12x
med throws 10
Mon: felt strong on the squats
bar warmup
pc 5x60 x65 x70 235x75 x75 x70
spilt jerk 3x5
bsq 50x10 60x7 70x5 80x3 85x3x2x440
bp 3x5x80 3x4x85x295
rdl 3x8
chinup 3x6
seated row 3x12
core 250
ems max st: lb/glut/hammy
UT, I’m a little confused when you write something like this “3x4x85x295”. Just wondering what you meant… It looks like 3 sets of 4 reps by 295, but what does the 85 represent?
I think its the % of 1RM, and I like it. Most journals have only the % or only the poundage, not both. It’s pretty helpful seeing both of them to get the bigger picture. Good thinking and good stuff ut.
UT,
Just wondering about the %s you are using. It looks like the squat cycle we were discussing in the other thread. Isn’t the intensity a bit higher than is recommended for the GPP phase? I understand that you probably aren’t in need of more hypertrophy but does the intensity of the weights take away from the rest of the phase?
Ian
3x4x85% 295 is 85% of 345.
thanks alot
yes my %'s are alot diff from most in the gpp, so far everything is going good with the running and lifting. also i want to push the weights in the gpp and back the vol down some come spp to allow for top speed development. below i will list my squat cycles:
Tue: 1700m
warmup 1
100-100-100
100-200-100-100
100-100-200-200
100-200
core: 500
today tempo session wasn’t that bad, i did my 500abs btw each tempo run 10sets of 50reps. my body is doing a great job adapting to the workouts. up to this point i would have to give myself an A- overall
Good to hear things are going well. Are you planning any testing sessions (30m, 40y, SLJ,…) before track season? Do you know when your first meet will be?
right now not planning any testing but who knows. not sure about meets.