Always against a wall. Density is higher (more throws in less time) and I have nobody to throw with generally as my friends are throwers who do plenty of their own stuff, completely different from mine.
It seems like a lot, but after a while it isn’t THAT hard, just time consuming.
[ul]
[li]Jogging until sweat + extended static stretch
[/li]
[li]Marching/Skipping x ~300-400m
[/li]
[li]Medball throws to reset tonus from stretching
[/li]
[li]6 x 50m build-ups w/ 2mins rest
[/li]These felt fast. Felt very good. I can’t wait to get some competition in…
[li]Plyos 6 x 8 – Hurdle Hops
[/li]Same as Monday’s. This went well. I used 8 straight hurdles as opposed to Monday’s where I had 2 hurdles and had to go back and forth. The set-up here was better and went well.
[li]4x5+5 DB Snatches
[/li]
[li]Hang Cleans 3mins rest
[/li]-175 x 5
-175 x 5
-185 x 3
I was going to do 5 with 185, but stopped after 3. My 3rd rep I had bad form (I dipped waaay too low and missed the stretch reflex), but made a very clean pull and catch, so I just stopped it there.
[li]Sqauts 3x6
[/li]
-285 x 6
-295 x 6
-315 x 6
This went well. I was pleased with how I did after the cleans and the rest of my workout. The belt popped off on the last set, but every rep was still to parallel and I didn’t struggle. This was a bit of a confidence booster from Monday, which was just awful.
[li]Cool down jog/skip/walk + quick stretch[/ul]
[/li]
The workout today was nice. Nothing was incredible, but everything was very solid. I was pleased particularly with my runs, plyos, and squats (more because of the fluidness rather than weight). I have my first comp (55m) February 4th, which is also a regional qualifier, so we’ll see where I’m at. My friend ran 6.6h at his first meet in tennis shoes on a crappy surface and people say that I am looking faster than him, so who knows, but it’s looking good. My goal is 6.4h or better by the regional meet. This would most likely get me to states, where I would compete in the 60m.
[ul]
[li]Extended jog & stretch
[/li]
[li]720+ reps of medball throws
[/li]Used a 7kg (15.4lb) ball and had a high density.
[li]Cool down jog + stretching + core
[/li][/ul]
Calves are a tad tight.
[ul]
[li]General Warm-up (Jog+Stretch+Push-ups+Lat-pulldown)
[/li]
[li]Bench 6x2–Paired with DB rows x 6 2 minutes between exercises (supersetted)
[/li]
Bench
-235
-245
-240 x 1
-230
-235
-240 x 1
Rows:
-70
-70
-70
-70
-70
-85
So-so. I was happy at the start. First set was a breeze. 245 x 2 wasn’t bad, but that’s where the troubles started. First rep went up fast and quick and the second rep was too, but then some idiots in the weight room start fking around (long story) and messed up my concentration and my groove goes all over the place. I end up barely getting the rep at the very top (random). Next set, my groove was out again and I was pushing the bar at a weight angle. That continued basically throughout the rest of the workout. I can’t be upset with a PR (technically) at 245 x 2, but I wanted to go for some more sets today. This is again why I like to be alone, or at the very least unbothered by anybody.
[li]Weighted Pull-ups 4x5 paired w/ Standing Military x 10
[/li]-Used a 45lb plate for all sets of weighted pull-ups and 100lbs for the standing military sets. I was happy with the pull-ups as they were all full and complete and felt strong. A good comeback from the bench. The military was more conditioning work
[li]Push/Pull general Strength
[/li]Varied grip pull-ups (full range and isos at top) along with lots of dips of different tempos and, of course, push-ups.
[/ul]
Workout wasn’t bad. Kind of pissed about the idiots in the weightroom (for some reason, it seems there are far more people there to mess around than to work out). Got a PR though, so I’ll live and I am pumped to get 2 full days off before my next HI workout, which will also be even better because of no school that day (more sleep, better focus, etc.).
[ul]
[li]Jogging till light sweat + Static Stretch
[/li]
[li]Marching/Skipping x 1000+m
[/li]
[li]3x10 OHB medball throws
[/li]Did this w/ a 7kg (15.4lb) ball for the first 2 sets then a 10lb ball for the 3rd set.
[li]6 x 50m build-ups
[/li]Used 3 minute rests between reps. Felt so smooth on these. Fast and great. Happy with this.
[li]Plyos 6 x 8 – Hurdle Hops
[/li]I used an absorption landing and 30 seconds rest between sets. Very good.
[li]4x5 135lbs Deep Squats
[/li]Little change up–went for more speed.
[li]4 x 5 Squats Parallel heavy w/ belt
[/li]
-295 x 5
-315 x 5
-315 x 4
-295 x 5
My hip flexors are so tight, as are my upper quads. I was told my knees went in a lot on these and have been recently–probably tight adductors. I need to get some massage and ART work in soon.
[li]Bench 8, 6, 3, 1
[/li]-185
-205
-225
-245
Not bad, but horrible form again.
[/ul]
Last 2 weeks the weights haven’t been as high on squat (odd because I started taking creatine), but i believe it’s because my quads and hips have started to get tight again (I also am not trying to kill myself on the squats). I will schedule some massage and possibly ART to be done. The runs are feeling great as are the plyos. I am feeling much fresher than I have been and I am pumped to actually start running in competition.
[ul]
[li]Extended jog & stretch + core
[/li]
[li]Step-ups ala Alan Wells + Hurdle mobility x lots of reps (240+)
[/li]
[li]General strength (push-ups/pull-ups/light bb lifts) + Core
[/li][/ul]
Slightly sore in the gluteal fold, but very mild. Had well over 800 core reps today, plus the general strength work.
[ul]
[li]Jogging till light sweat + Static Stretch
[/li]
[li]Marching/Skipping
[/li]
[li]3x10 OHB medball throws
[/li]Did this w/ a 7kg (15.4lb) ball.
[li]Build-up/Plyo Hybrid
[/li]4 reps of 50-60m build-ups
3 x 8 hurdle hops (absorption landing)
3 reps of 50-60m build-ups
3x8 hurdle hops (absorptiopn landing)
Did these out on the track (in the high 50’s and came inside between reps and for the hurdle hops). Felt very fast and smooth.
[li]Power cleans
[/li]-175 x 5
-190 x 5
-205 x 3 + 2 high pulls (form broke down and catching was going bad, so I just opted for a high pull last 2 reps)
[li]3x6 Squats Parallel heavy w/ belt
[/li]
-285
-305
-305
My knees keep bending in…
[li]Bench
[/li]Just worked up to a 225lb single to get some more stimulation.
[/ul]
Overall good workout. Happy with powercleans (first time I did them in a long time) and especially my running and such. My hips/adductors are just too tight. I have a massage scheduled for Tuesday, so only one more sprint day before I get something done.
Today:
[ul]
[li] Jog till light sweat
[/li]
[li]Light medball (6lb) throws + catches off of wall (very fast and different angles).
[/li]Surprisingly got me very warm, even with the ball so light. The catches make it harder (not really tough, but harder) if you try to do it all quickly.
[li]Hurdle Mobility
[/li]Near 400 reps, maybe more.
[li]DB Snatches + General Strength
[/li]GS was easy to get blood flow and I did over 100 reps (more than 10x10) of the DB Snatches.[/ul]
Feel good.
Okay I need to update (a mix between lacking responsibility and a death in the fam).
Here’s basically what has happened:
Monday-Speed/Plyos/Upper weights (hip flexor was hurting a lot, so I scheduled a massage and dropped squats for the day)
Tuesday-Recovery/Massage
Wednesday-Speed/Plyos/Full Body weights (great session, high volume on the whole)
Thursday-Pool
Friday-Recovery workout (light) + salt bath
Saturday-high volume speed in spikes on an indoor track + high volume plyos (no weights//1 hour travel to the track and then another hour from and by then the weightroom here was closed)
Sunday-Off (I would have 15+ hours of driving between Monday/Tuesday, so I needed rest)
Monday-Pool workout x2 (one in late afternoon and 1 later on) + spa (I was staying in a hotel, so this is all I had)
Tuesday-Upper weights heavy
Tomorrow (Wed) will be speed/plyos/full body weights with Thurs recovery and Friday probably upper weights again because of a Saturday meet (this week is really messed up).
[ul]
[li]Jogging till light sweat + Static Stretch
[/li]
[li]Marching/Skipping
[/li]
[li]3x10 OHB medball throws
[/li]
[li]7 x 15m flies (after a 30m run-up) 5mins rest
[/li]Did these outside. Didn’t feel blazing, but definitely fast and relaxed.
[li]Hurdle Hops 7-8x5
[/li]
[li]Powercleans 3x3
[/li]195lbs for all
[li]3x6 Squats to parallel w/ belt
[/li]
-275
-315
-315
This felt so light and easy. I could have PR’d on this I think.
[/ul]
Maybe the extra rest was needed? Squats felt so light and the runs weren’t bad either. I will now be running a meet Friday instead of Saturday and will possibly run a second meet on Sunday.
Thursday: Recovery day (DB Snatches, extended warm-up, callistehnics)
Friday: Meet
55m:
Prelims: 7.02fat
Finals: 6.98fat
Before you laugh, this was done in trainers on one of those rubberized gym floors (surprising they can afford an FAT system but not a decent surface). This was my first time using blocks since June, so I was happy that I didn’t stumble. My warm-up got messed up because of a delay in the meet and I had to hold my warm-up well over an hour and then had finals almost immediately after my prelim (the girls were going first and they were setting up for their finals after I crossed the finish line). I was satisfied somewhat with my result. Hopefully I will be able to hit the same time in the 60m once I get spikes, run on mondo, clean up the block work, get experience, etc. I am still a bit sore from the squats on Wednesday, so who knows what can be done after a moderate taper and such. Interesting to note, everyone who beat me (6 kids, although the #1 and myself was seperated by less than .2) wore spikes (you weren’t supposed to, I guess I am the only one who follows the rules) and multiple kids there had broken 11 seconds FAT before, so the season is looking good.
Saturday: Pool + Core
Today:
[ul]
[li]Jogging till light sweat + Static Stretch
[/li]
[li]Marching/Skipping
[/li]
[li]3x10 OHB medball throws
[/li]Did this w/ a 7kg (15.4lb) ball. I had to have hit some PR on these. I hit many throws 36+ feet (hit the wall from a 36’ mark), which isn’t bad considering the medball is ~the size of a bball and these throws are essentially continuous (as long as it takes for the ball to bounce and roll back, which is a few seconds at most).
[li]Sprints
[/li]8x20m from a 3 point (2mins)
5 x 45-50m accels (3 mins)
[li]Plyos
[/li]7x8 hurdle hops. Felt a great pop in these.
[li]4x5Squats Parallel w/ belt
[/li]
-285
-315
-315
-275
Easy
[li]Bench
[/li]-205x4
-215x3
-245x1
Easy, but I had a guy constantly disrupting me between this and the squats. He wanted to talk about the economics of South America (he’s a very smart guy, undergrad at Gtown and grad at Duke and now teaches HS and also at a local university, but still), but I was just trying to get a spot from him… It was interesting, but very very annoying for the workout.
[/ul]
Overall the workout was great. The 20’s weren’t bad, although the first step is almost always a slip if you take it hard with the rubberized surface we have, so that’s annoying, along with walkers who take up the entire straight and refuse to move (one of the grandma’s almost went down today). Other than that and the annoying spotter, it was great. We get tomorrow off because of a parade for the Steelers… wow…
You get a day off because the Steelers won the Superbowl? That’s pretty sweet if you ask me… But a little over the top as well haha… Cool to see them win though. Lookin good in the workouts.
Looks great man, your strength end is going to be excellent 
Thanks for the support guys.
Tuesday: Lots of recovery work (over 130 reps of DB Snatches w/ a 55lber and a ton of core and mountain climbers @ tempo-like intervals).
Today:
[ul]
[li]Warm-up
[/li]Okay I’ve had mild shin-splints on and off, but today was a KILLER during the warm-up for some reason.
[li]2x10 OHB w/ 7kg ball
[/li]Good, but not the best. I was hitting PR level throws Monday, but today was just a little above avg (hit maybe 2 36’+).
[li]8 x 20-30m block starts
[/li]
These felt extremely fast. Used 5mins rest inbetween. Did my normal block position for the first 2 or 3, then tried it BJ/Jesse Owens style after that looking forward, which is definitely an interesting position. I had fast runs with both style, but I think I’ll go with the head down unless the times prove otherwise because when you look up, you just see so much (about 15 people were watching that I wouldn’t have noticed if I didn’t look up), but it feels good. We’ll see–it’s still up in the air. I talked to Clemson last night and he gave me some good techniques for preparing for competition like settings and relaxing, which will hopefully be beneficial.
[li]4-5 (I forget whether 4 or 5) build-ups over 45-50m
[/li]Nice relaxation and rhythm.
[li]7x8 Hurdle Hops.
[/li]Nice pop on these even after all of the running work.
[li]Powercleans
[/li]195 x 3
185 x 2 x 5
195 x 5
First set I did 195 for 3, but thought I might miss one of the next 2 so I stopped and went to 185. Last set (or extra set I suppose since it should’ve been 3x5) I realized I need to stop being a bia and just do it.
[li]2x6 Squats
[/li]295lbs for both sets, not too hard, but not too easy. Squatting 2x a week has been tough on me for some reason, but these were very reasonable, esp. after all of the other work.
[li]Bench
[/li]Double @ 245lbs w/ minimal warm-up.
[/ul]
Today was the beginning of my 10-day taper, hence the rather high volume and intensity. Next Saturday I have my last chance meet to qualify for states, which I should be able to do (I believe SQS is 7.3somethingFAT for 60m) as I am running on a great surface in spikes and will be tapered down. If I make it to states, I will then carry the taper over to the next week and hopefully hit a PB in the state meet, maybe make finals? If I achieve my goal (high goal for me I suppose) @ 6.99FAT 60m, then I will place top 3 most likely and set myself up for a great outdoor season.
I am going to schedule a massage for tomorrow and probably one sometime next week.
Good luck with the qualifying, whatever you get you’ve earned it, working your ass off all the time.
About your weight numbers, our power cleans seem similar, yet you are squatting substantially more than me? Why do you think this is? Or are you not really trying too hard on the power cleans?
I was wondering about the powercleans too. I have pretty bad levers for powercleans (proportionally short humerus and not very long arms) AND my form isn’t the best. I essentially high pull the weight and just catch it near a full stand. I guess if I worked on the technique and did them more often they #'s would go up, but I’m still not the best with them.
If I don’t qualify, I will be disappointed in myself. I am capable of it I know, it’s just running the time.
You’ll be cool, Davan. Good luck!
Today:
Low intensity work + EMS on calves/achilles + Massage
The rest of my taper (basic outline)
Tomorrow: Off/Epsom Bath
Sat: HI work (last session of cleans + bench, which is carried through all the HI work during the taper)
Sun: Tempo/off
Mon: HI work (last lower body heavy work @ 1/4 squats)
Tues: Tempo
Wed: HI work (PB on bench + massage at night)
Thurs: Tempo
Fri: Travel/Starts + Shake out
Sat: Comp (60m x 2)
Depending on Saturday’s results, I will carry this over to the next week for the state meet.
Taper is going great. Today I PB’d on bench, as expected, @ 250x2 and it was the absolute EASIEST 2 reps ever (probably could have gone for 4 and easily gotten 3). With a PB on bench, I also did starts today with somebody who hasn’t been beaten out of the start by anyone in the area (not the fastest guy over 55/60m as he is a thrower, but nobody has taken him down to 10-15m) and I beat him today 3x, so things are looking good.
Meet on Saturday is sadly not going to be at PSU, but will be at Robert Morris University and will be a 55m race vs 60m. Either way, looking to run very fast. Goal: SQS @ 6.74FAT, which is extremely reasonable and likely.
Massage today, no training.
I started to get mildly sick yesterday (other than when I went to another country, I don’t remember being sick in years) and had a very stuffy noise today with some sneezing. Like an East German, I am getting sick just before the competition 
(I’ll pretend like it was planned). I’m hoping this is a positive thing and the extra heating of the neurons will push me to some PBs.
Tomorrow: Pre-meet
Saturday: Hitting SQS and setting some PBs.