50 squats
50 push-ups
50 sit-ups
My next semester is a bear.
I can’t wait to get back to class actually, it will mean access to a top flight weight room, or at least an adequeate one.
At this point my training has as much to do with keeping me sane as it does actually improving.
You’ll notice that my workouts will become pretty ritualistic, a la 5 mornings a week.
I feel the literature on this is at least convincing.
Here’s what it will look like when I get back.
The Dan John Warm-up
3x8 OH sq with bar
Hip Flexor stretch
3x8 Clapper Push-ups
3x8 Pull-ups
1x25 Weighted Sit-ups
stretch anything that’s tight
35 pound dumbbell circuit x3 - 10 swings, 10 front squats - done continuously.
Weights
Front Squat, Bench Press, Weighted Pull-ups, and Deadlifts - all 2 sets of 5
Sprints
~100m of accels (my weak point and conveniently the easiest to recover).
(this will get more involved when the whether gets better)
Conditioning
Calisthenics circuits or mobility work or occasionally ext. tempo —more when the weather gets better.
The Grand Plan is to lay the foundation in strength and movement and getting used to doing it everyday, so when the weather clear up after Spring Break, I’ll be able to do some real High-quality work. I’ll be on some pretty demanding assignments this summer, so I won’t be training for track per-se. When I get back in the fall, we’ll be able to set up a convenient double periodization scheme (one peak in Winter, one in Spring) and we’ll take it from there.
Tonight here’s what I did…
3x8 Clappers
8x1/1 Pistols - Rock Bottom with a pause
5 “cycles” each side with 55 pound DB
-Single arm Swing
-Single arm Snatch
-Single arm high pull
-Single arm Snatch
-Single arm Press
-Single arm Snatch
At least 100 Abs on ball
Gpp time again…
Warm-up (1/2 Mile jog, As Bs, joint mobility work)
10x10m (fall forward)
Some Plyos (skips and bounds and jumps for height and distance)
Weights:
-Bench 3x12x115
-Lat Pull 3x12x120
-Military 3x12x70
-Row 3x12x120
250 abs
Hey Joe, I love the one arm lifts you’re doing! They are old-school, mean, nasty, really effective and can be as good to use as the barbell version. For many people, one arm lifts are easier to learn and still have the benefits of the two arm versions with their “whole body” usage. Now, if we could convince more folks to do them instead of weenie body building isolation moves…
Thanks - it was the best option I had during fitness center hell - no squat rack, no barbell, nothing of any value except the dbs. Now that Im back in a real training environ, I might occasionally work them in, but I don’t have to like before.
LOOONG day today
6am -
Power Clean from floor 3x8x95
DL 3x12x185
Squat 3x12x185
RDL 3x12x135
9pm -
4 circuits of 15 each
-Push up
-Sit up
-Squat
continuous.
440 abs
Wednesday -
Same as Monday, but warmed up longer.
Yesterday -
Same as tuesday, although I did the conditioning right before lifting, which helped with some soreness I had from tuesday
Today - same as monday and wednesday.
Saturday - same as tues/thurs… finally feeling good with this, no soreness today.
Sunday - all the conditioning/abs/ 10min treadmill walking -jacked up incline, fast walk pace.
Another week of the same - substituted basketball for speed work today. played for an hour and a half
Another week same as the last, except yesterday I substituted basketball for actual speed. wasn’t a pick-up game - it was hardcore full court. Tonite UB same as last week
solid LB workout… same as before
Very nice tonight
Warm-up
5x20m
Plyos
Same UB as before - getting very easy… perfect.
Thursday - ok LB workout - great night out
Friday -Better night out, fast UB, and played 2hrs of football b/c it was SOOOO nice out
Saturday- LB was tough, but good, best night out yet! (hopefully)
Mixed bag last night -
Party itself, amazing.
afterwards - let’s just say that some people shouldn’t be that drunk 
there was some unruliness around the house that kept me up till quarter to 5. So, yeah, not bad.
“Hef” (n) - Playboy Icon Hugh Hefner
(V) - to act in a way similar to Hugh Hefner
(adj) - anything that exemplifies the qualities and characteristics of Hugh Hefner - i.e. Top Shelf scotch, decent cigars, silk pjs
yesterday was the last of the 12 rep sets, thank god.
we move down to a couple weeks of 10 reps, which isn’t much better, but, still, not 12 reps. Im going to move up a little in weight on all of them, and I’m continuing to extend my accels out.
Conditioning wise, I might just continue doing what Im doing, as it’s working. when it stops, I’ll come up with something else.
Fantastic session
Nice long WU, 10x10m accels
UB lift
3x10 everything
135 - Bench
135 - Vgrip pulldown
80 - Military
150- CSR
250 abs…cycling off creatine this week, will cycle on next week
a little more trying…
LB
3x10 SQ, RDL, and DL, 205, 155, and 205 respectively.
3x8x95 PC
Ive been up since six - its 11 now. Im off creatine, which evidently, works!
I took today off, and I’ll take saturday just GPP stuff too. Tomorrow - Sprints and UB, Friday LB Sat and Sun conditioning, then back to normal next week.
well, it didn’t work out just like that… Thursday sprints and UB. friday night wine party so I slept to 2pm…no workout yesterday then last night I worked the University’s Sober Driving program till 430am, Waffle House and Coffee ( Scattered, Smothered, Covered and diced, in case anyone was interested), been up since. Im a morning person so that just carried me through the day. I just passed the 24 hr mark. Worked out - LB and gpp it was ok, but as I’ll describe, just lackluster.
Even though this isn’t my blog, I feel like I have to note that either my poor performance of late has been the cause of my melancholy, or the other way around, which is what I expect.
Why melancholy? Everything has been a pyrhic (sp?) victory, or if you prefer, classic examples of psychological oppurtunity cost. I have been lights out in public. I have been the man. I’ve been a big deal, leather bound books and scents of mahogony and what not. At what cost? a small, tortured private hell of walking the fine line between ethos and pathos.
First - the constant stress over money is grinding me down. between 6 classes, an internship, and my fraternal and extracurricular activities, I barely have time to sleep, let alone work. I feel worthless asking my parents for more money, and right now I need a lot of cash, like, yesterday. I feel guilty about doing things that take up time I otherwise could be working. I know they are important, but I could use the money.
I don’t even know where to begin.
Second - I have a long distance relationship that I’m having a lot of trouble finding the thing that tamps down my cowardice. My cowardice that she might have lost interest in me, that she might find in interest in another man, that god any number of just awful things.
It doesn’t help that one of the things Im doing is training to be a peer rape educator and counselor… so being constantly told that my gender’s aggressiveness is the cause of suffering is not helping, especially since the point of most of the training is to be aware and modify your own behavior away from aggresion to egalitarian. Now Im not bad, not by a long stretch, but the point is, the aspects of the truly scary are latent in all of us. That’s frightening, and I don’t need it right now.
I have to keep reminding myself that its ok to have these really disturbing thoughts and to know that there are things you can’t control. And that of all the women I know, there really isn’t anyone else I can think of who has more grace than her and that my fears are in all likely hood crap. I know that it is as much an attitude thing - and that I can control - as it is anything else.
I just have to keep reminding myself that things will work out, because they do.
“Im not going to eat with you. Listen Tanto, Kimasabee here is gonna have some flavor. I like to shut down the engines, recharge the batteries and get back to neutral before doing anything. Then we’ll talk and you’re gonna close some ass.”-- Jeremy Grey
Better, neutral at least.
3x30m
UB 4x10 same weights as last week, abs
tues - lowerbody
wed- ub, time trials… 3.80 30m
thurs - lowerbody
today - football and upper body
things are going very well this week in all phases, so life is very good