Worked out in my basement tonight:
Dynamic Flex
2xHurdle Mob series
2xRudiment
2xMultiJump series
Then went straight into about 45 minutes worth of stretch and self massage with a foam roller and baseball, only area of significance was a knot I’ve had in my left tricep for a few days. Followed this by a shower beginning and ending with ice cold water.
Tested jumps today:
3xSLJ: 32’
SLJ: Jumped a few 10’3"s then felt something in the vertebrae defect in my back so I terminated the session and headed to the pool for some mobility work. I’ve jumped some 10’5"s during the last training phase, however.
I’ve had acute aggravation like this before and the first 24 hours are painful but after that it’s good to go. Historically, the stuff to worry about has been chronic and comes up over night, progressively getting worse. Here’s hoping this trend continues…
The back is in pain today but not as debilitating as in the past. Also, the pain is getting less and less and the ROM is getting more and more. I can stand/walk without any pain but can’t sit down for extended periods. Luckily I don’t have to do much of that for the next week or so. I’ve built my plan with enough flexibility that I can start any of the next 3 weeks.
So, I’m not worried. I’m a man of faith and I trust that everything that’s put in my way is just a stepping stone in the path that’s gonna take me where I need to be. Gonna be so thankful when I’m pain free. To my warmup, I’m adding a prayer of thanks for an able body, athleticism and the ability to develop and express these gifts through training and competition.
Back has been pain free for 2 days now after pounding it with ice and a little ibuprofen. GPP’s gonna start today as planned… let’s go.
GPP Week 1:
Monday: 240m/20 MB
PRAYER
WarmUp: Green
Hills: 3x4x20 wb/3:30
Weightroom:
MB(9lb): 4x SqV,OHB, BLF,SqF,Spike
Pc: 4x6 165,75,85,95
Squat: 7x4 40s rest 2x225,2x235,2x245,255
RDL: 3x12 135,145,155
2x Core Circuit: 20 MB Wall Sit,20 Sprinter Sit,20 PB Exchange
Today was a blessing, everything felt effortless from start to finish (well, except the core work!). I left the hill and the gym hungry for more. The hill work felt powerful and smooth even after a long break from sprinting.
my training hill with my gear by where I start my sprints.
Tues:
WU:Red
1xGS Circuit
Tempo: 1500 w/assorted side raises and planks between reps
111
112
121
211(no BW btw reps)
Weights:
BP: 886-205,215,225
w/ reverse pull up x12
DB Shoulder Press 3x8 40
w/ pull up (wide,narrow,underhand)x8
Post chain and traps were pretty sore from Monday but the GS and tempo alleviated a lot of that. Figured my chest would be toast today but everything feels good. Today will be some mobility work and multijump circuits.
Weds:
dym/static flex
hurdle mobility series
2xrudiment A
1xmultijump series
Verdun (mobility/posture series)
I’m gonna switch Monday and Thursday’s gym work from here on because the RDL’s left my hammies pretty sore. Plannin on hills and weights tomorrow but if there’s any soreness left I may do tempo and move the hills to Friday just to be safe.
Another good workout today, hamstring DOMS was taken care of by a hot bath last night:
Thurs: 300m/40 contacts
Prayer, WU Green
Hills:3x5x20
2x(3e dist skips,3e alt leg bound, 2broad)
Weightroom:
2x(4x seated double box,8x midthigh box)
Trap Bar Podium DL: 7x4 w/40s 2x185,2x195,2x205,225
Reverse Lunge 3x10e: 115,125,135
2x(10 body curl,12 hypercomplex, 15eMB(9lb) Twist,12 bent leg hyper w/ 25lb,20-15-10 decline complex,12 hip ext w/ 20lb MB)
Glutes got hit pretty hard today.
Planned on tempo and upper weights today but my dog is pretty sick and I don’t wanna risk leavin him. Gonna make the most of it though and do a general strength circuit until I’m feeling tempo-esque fatigue.
Fri:
Prayer
2x(MB circuit, GS Circuit)
Didn’t get tempo level fatigue but I decided this was enough because I’ve been up with the dog for most of the past two nights.
GPP Wk 2:
Mon: 300m
WU: Green
3x4x25 1:30/4:30
Prayer
School started today and I’m trying out a 2 a day schedule for speed and lower body weight days. Glute was feelin funky when used elastically, gonna add some more glute-specific dym/static flex to my speed day warmup. I see it as a positive because it gave me a reason to focus on solid pushes and good posture at submax efforts… and the glute was lettin me know when I was using a good ROM…
Hittin lower body and medball in a few hours.
Monday Weights:
PC 4x6 185,95,205,215
w/VSqx5 after set 2, OHBx5 after set 4
Squat 6x4 45s 2x245,2x255,265,275
FSqx5
RDL 3x12 155,165,175
BLFx5
2x(MB wall sitx25,Sprint sitx24, Dec complex 20-15-10)
MB Spike x5
All the weights were cake, stuck with my plan for weights progression tho to keep things extra fresh for the week. Talked with one of my boys from football and he said he was studying CFTS and interviewed Buddy Morris (works alongside James at PITT) last semester for school, so talked to him for a little about training theory.
Tuesday:
WU: Red
Hurdle Mob
1600 tempo (112,121,211,112) side raises/superman raises btw
Weights:
Incline Bench 8,6,4 175,205,215
w/ reverse pullup x12
2x(5lateral raises,5 front raises)
w/muscle up x5
36 second arm swing
w/10 pullups
Prayer
Hamstrings are sore from RDLs but not nearly as bad as last week. These are the first high rep squat workouts I haven’t had glute soreness from. Inner thighs/groin area is sore as I sometimes get from squats but that may be the RDLs as well.
Weds:
Dym Flex, GS Circuit, Verdun x10
Rudiment Ax10
Multijump Series
Feeling good today, ready to hit some good hill work tomorrow.
Thursday:
Early workout: 300m/34 contacts
Hills: 3x5x25 1:30/4:30
Bounds: (3e dist skips,3e alt bounds,3broad)(4e,4e,3broad)
Felt good, kept track of my bounding distances from last week and blew by them this week… Timed 4 random hill sprints and they were all within a .03 window.
Afternoon workout: 28 contacts
TB podium DL 6x4 45s 185,205,2x225,2x235
2x4 seated double box
Reverse lunge 3x8e 125,135,145
2x9 midthigh box
2x(12 hypercomplex w/25 Dbs,10 body curl,12 bent leg hyper with 35,15e MB twist,12 hip thrust w/65 (feet on floor back on bench), 24 PB exchange)
At this point my core is conditioned enough that the body curls just wear on my grip and by the 10th rep it’s more CNS intensive than necessary… rather than trying them with straps I’m going to think of an alternative. A few more changes are going to be made for next Thursday’s workout as far as the setup goes, nothing that will show up on the log though… One more week in this block then it’s time to unload/test.
Fri:
1200 (112 121 211) side raises/superman raises x10 btw
Bench 864 205,225,245
w/ reverse pullup x12
DB Shoulder Press 3x8 50,55,55
w/ pullups x10 (narrow,overhand,underhand)
Felt good today, no soreness whatsoever from any of the tough post chain work yesterday, last week reverse lunges had my butt sore til Sunday. One thing, I can feel that I’m in the middle of training from the tempo work. My runs now are slightly slower at the same perceived effort than when I was doing only tempo/body weight stuff.
Maybe I have strong shoulders and/or a weak bench, but that seems a big discrepancy between bench and db military.
Could be, these weights gave me a good workout today though. I did them seated on a bench with no back support. I just started upper body weights a few weeks ago after many months off. The bench is down from 365 at the end of training last year, so my weights are likely gonna go up fast in the next few weeks.
Monday Workout 1: 360
WU: Green, prayer
Hills: 3x4x30 2:15/5:30
Workout 2: 30 Throws
Dym Flex
PC 4x6 195,205,225,235
w/ VSquat x6 after set 2, OHB x6 after set 4
Squat 6x4 50s 245,255,2x265,285,295
FSquat x6
RDL 3x12 165,185,205
BLF x6
2x(30 Mb Wall Sit,30 Sprint Sit, 25-15-10 Decline Complex)
Spike x6
Everything felt good today, hill work seems to be coming along nicely and I almost felt guilty at how easy the weights were. One more HI workout Thurs and this block is history.