thanks man… hows ur training going?
Pretty good, just started back this past week. I’m still adapting to the new stimulus so it may take a little while to get back in the swing of things. Using a 4-day upper/lower split. So far, so good.
Week 6:
Mon: 610
Warmup C
3x30
4x40 3 point
2x3x60 (40) 4.5/6
med throws see sheet
running A’s 6x30
Mon:
bar warmup
pc 5x3x80
power jerk 4x2
bsq/box jump x3 1x85x445 1x90x475 1x85 1x90
core wheel 50
the pc were kinda sluggish but the bsq were great very easy.
Tue:
warmup 1 + hurdle drills 8x10
bb circuit 2x12
Circuit A:
Leg curls
twist lunges
good mornings
bent rows
lat pd bh
dips
bh sh press
leg ext
twist situps
hang leg lifts
russ twist
2 rounds 720 throws
med ball circuit
3x20 mini squat chest pass
3x20 side throw r
3x20 side throw l
3x20 underhand scoop
3x20 shot l
3x20 shot r
core+ems hookup 500
damn med circuit kills the forearms and hands. lol
Wed: 660
Warmup W
4x30
4x30 3 point
4xflying 20/40
3x60 60+
i was having a great workout today till the 60’s, im use to having the track all to myself and this morning i had visitors which cramp my style.
Wed:
bar warmup
hang snatch 6x3x57
jump squat wave load 4x5x50 4x5x25
bp 3x4x305
bent row 4x5
core situps 100
thur:i was lazy on thurs since i didnt have anything to do, so i slept all day.
Fri: 610
Warmup C
3x30 pushup
4x40 blocks
2x3x60 (40) 4.5/6
med throws see sheet
running A’s 6x30
the first 2 blocks i went 2 and 3 - it didnt feel good, felt to close, 3 and 4 i went 2.5 and 3 felt lil better. one more week of this brutal 3 week cycle. Heading to the weightroom.
Fri:
bar warmup
pc 5x3x70
snatch dl/slj x2 1x85 1x90 1x85 1x90
rep work see sheet
core russ twist 100
rep work:
250 12 reps rest 3min
25 bp
250x7 rest 3min
25 bp
225x10 rest 2min
25 bp
225x7 rest 2min
25 bp
155x13 rest 2min
25bp
135x15
25 bp
i had a fucked up bar which cost me at least 2reps each sets. i may be good for 21-25 reps at 225 just my guess.
U hit the nail on the head, with this attitude the sky is the limit.
I’m starting week 7 of 9 in spp program this will be the last week where i perform repeat 60’s twice weekly. overall my body feels pretty good, didn’t get much sleep all weekend so hope i can have a strong week. i have two more weeks of max strength work so it should be fun since the weights will be getting heavy, i will also be starting my last block of max strength ems treatments this week. BE MORE CONCERNED WITH YOUR CHARACTER THAN YOUR REPUTATION, CHARACTER IS WHAT YOU REALLY ARE, REPUTATION IS ONLY WHAT OTHERS THINK YOU ARE.
Week 7:
Mon: 490
Warmup C
3x30
4x40 blocks
4x60 blocks (50) 7min
med throws see sheet
running A’s 5x30
i sub the pit throws for 5 single med ball hops. i was flying today, felt really good from jump. the running A’s took forever bc i started helping some rugby player with his running tech, there coach had them doing 200,400’s, and bounding and power skipping for 60m.
Mon:
bar warmup
pc 4x2x85
power jerk 4x2
bsq/box jump x3 1x90 1x95 1x90 1x95
core wheel 50
warmup sets for cleans:
185x3/225x2/245x1/255x1
warmup sets for jerk:
135x3/155x2/185x1
warmup sets for bsq:
225x3/315x2/365x1/405x1
I had to work really hard on the squats today, they were very hard compare to last week.
Listen to your body (if/when it speaks…). It’s easy to try and ignore it with motivation: beyond all training programs, motivated minds and expert advice, the body is ALWAYS right. Keep up the good work!
im trying to finish off strong since i only have this week and next week for max strength work then i am in my maintenance work for indoor season.
I really am anxious to see how you run indoors. You’ve put in some good work so far.
ur not the only one, im intrested in what i will run the 40yd dash on jan 14.
Where are you running that? You gotta electronic timing system set up or hand time?
indoor football team, i think they are hand timing.
Cool, good luck w/ that.