Saturday November 12th, 2005
–Tempo Runs - 125 Yards, 8 Reps
–Heel Walks - 100 Yards total
–Toe Walks - 50 Yards total
–Dynamic Bench - barx8, 95x5, 135x4,x3, 185x3 - 5 Sets, 225x1, 245x1
–DB Bench Press - 90lbx7,x5,x4
–Machine Rows - 90x5, 140x4, 180x3, 230x3, 270x3,x2
–Dumbbell Reverse Curls/Skull Crushers - 40x8,x8,x7
–4-Way Neck
–Dard
–Wrist Curls
Just to let everyone know, our school pulled off an upset today. We beat the Gators 30-22. That should give us a top 25 ranking this week. Next up on the schedule is our rival Clemson.
I saw that game and was glad to see USC win. Wasn’t Flordia supposed to go undefeated when Urban Meyer showed up? 
Morning - Monday, November 14th, 2005
–Warm-UP - 19 minutes
–Knee height box jumps - 5 reps, 2 sets
–Vertical Jump - grabbing the b-ball rim - 1,x3 sets
–2 step jump to rim, 1x1
–Vertical Jump to rim - 1x1
–15 Yard Sprints - 4 Reps
–Side/Horizontal Sprints - 10 Yards - 4 Reps each side
–Side Jumps - Wide Hips - 3 reps each side, 2 Sets
–Heel Walks
–RFI Hops
Evening - Monday November 14th, 2005
–Snatch grip deadlifts - Barx3, 135x3, 185x3, 225x3, 275x3, 315x1, 365xmiss
–Front Squat - 135x6, 225x3,x3,x3
–Walking Lunges - 60lbx6,x6,x6
–Reverse Hypers - 170x7,x7,x6
–Snatch Side Bends - 50x3,x3
–Neck
Tuesday - November 15th, 2005
–Tempo - 125 Yards x 8 Reps
Wednesday - November 16th, 2005
-Morning
–Warm-Up - 18 minutes
–Single Leg Depth Drops - Mid Shin Height - 4 Reps each leg
–Squat stance depth drop - knee height - jumping back - 5 Reps, 3 Sets
–15 Yard Sprint
–10 Yard Sprint - Stop - Backpedal 10 yards - 3 Sets
–Backpedal Only - 10 yards - 1 Rep
Evening
–Bench Press - 95x5, 135x8,x6,185x5,225x3,275x1, 295xmiss
–Incline DB Press - 70x8,x6,x6
–Rack Lockouts - 135x5,225x3,x3,x3,275xmiss
–Chin-Ups - 4,3,2
–Machine “V” Pull-Ups - 150x3,x4,x4,x4,x4
–Incline Sit-Ups - 27.5 DBx8,x8,x8
–BB Curls - 50x8,70x5,x4
–Wrist Roller
Moe, have you ever heard of the “ladder” technique for doing chins. It’s an idea from Pavel Tsatsouline. I did this and it really helped my total number of chin ups.
You can do this alone but it’s better if you workout with a partner. Basically it’s a back/forth format like, I do a pull-up, you do one. I do two, you match me, etc. until one of us cannot keep up. Then, if you still have time, you can start over. One rep, 2 reps, 3,4,5,6,7,8,9,10… 1,2,3,4,5,6,7,… 1,2,3,4,5. You can total a huge number of pull-ups almost daily without burning out.
If you train alone, you can simply time your breaks by estimating how long it would take a partner to match your reps. That’s what I do, and it works fine. In fact, Pavel says it’s better that way, because “your odds of burning out are lower.” To maximize volume without overtraining, you should stop each ladder one or two reps short of your limit. In other words, if you can work up to 10 reps at the top of the ladder, it’s best to stop at about 8, and then begin at 1 again. The non-competitive approach allows you to stop at a preset number that suits your capacity, not that of your partner.
Anyway, looks like you’re still going strong. I like to see you doing lockouts as well. That is a valuable exercise that not many folks take part in.
“Oh, Susanna, oh don’t you cry for me, for I come from Alabama with my banjo on my
knee”
I will try the ladder method next time I do chins. I feel like I should be stronger than just 4 reps on the chins, so hopefully I can increase the reps with this method.
On a side note, the warmups I have been doing before speed workouts has been getting me in better shape. Everything condition-wise is much easier since starting to do warmups consistently. The tempos may have something to do with that also.
Tempos are now feeling like a recovery method instead of a workout now. I am much more relaxed doing them now. I feel a little tightness near the spot where I usually get shin splints but they feel much better now.
Friday - November 18th, 2005
Morning
–14 Min. Warm Up
–10 yard sprints, 6 reps
–15 yard sprints, 5 reps
–30 yard sprints, 2 reps
Only one leg workout this week. Sprinting has taken too much out of me this week. I may only do one leg day next week also.
Saturday - November 19th, 2005
–Tempo - 125 yards, 8 reps
–Dard
–Dynamic Bench - barx8,95x5,135x5,185x3,x3,x3,x3,x3,135x3,x3
–DB Incline Bench - 70x8,x6,x5
–Machine Row - 90x8,140x5,180x3,230x3,x3
–Chin-Ups - 3,2,1,2,3,2,1
–Side Delt Raises - 30x8,x6,x4
–Rear Delt Machine
–4 Way Neck
–Leg Raises
Monday - November 21, 2005
Morning:
–Vertical Jumps - 4 Reps
–Side Shuttle Jumps - 4 reps each side, 2 sets
–10 yard sprints - 7 reps
–10 yard backpedal - 4 reps
–15 yard push-up sprints - 4 reps
–Heel Walks
–Toe Walks
Evening:
–Shoulder width squats - barx8,135x8,185x3,225x3,275x3,315x3,365x1,405xmiss
–Front Squats - 135x8,225x3,x3,x3
–Reverse Hypers - 50x8,70x8,x8,90x8
–Lying Leg Curls - 90x8,x6,x5
–Snatch Side Bends - 60x3, each side, 2 sets
–Wrist Roller
Didn’t update my journal this week due to Thanksgiving Break. I overate a little. But it was worth it. Nothing like home cooked food. I still continued to run though, but I only worked my upper body and lower body one day this week. I guess it was a deload week. Next week I start back on my training and go back to my regular diet.
Monday:
–15 minute warm-up
–Box Jumps - Knee height - x5,x5,x5
–Vertical Jumps to basketball rim -x1,x1,x1
–Scissor Jumps - 4 reps, 2 sets
–Push-up Sprints - 10 yards - x4,x4
–Linebacker Stance Sprints - 10 yards - x4,x4,x4
–Heel Walks - 50 yards x2
–Toe Walks - 40 yards
Evening:
–Squats
–Lunges
–Back Ext.
–Wood chops
Tuesday:
Tempo - 8x125 yards
Wednesday:
Upper body workout - Rep Day
Thursday:
Light Tempo - 4x125 yards
Friday:
–Warm-Up
–Flying Sprints - 40 yards - x1,x1,x1,x1 - 4 minutes b/t reps
–Lying leg Curls - 90x8,x8,x7
–Abs
–Gripper for Hands
Felt super fast on the flying 40s. I have never done these before so I guess I am not used to running so fast. Shins are doing good. I will be increasing tempo to 3 times a week. I will increase the weekly volume of tempo to 3,000 yards total. Hopefully, if all goes well, I will gradually increase it by 100 yards a week until I reach 3,500 yards total before the second week of janurary. I want to make sure that my shins and legs can handle the volume of running that may be thrown at me when I start doing the university workouts. Now it is crunch time for exams. Wish me luck on both training and school.
Saturday:
–Dynamic Bench Press - 185x3 - 5 Sets; 225x3,x3
–Tempo Runs - 10 Reps of 125 yards - 1250 yards total
–Pull-Ups - 7,6,4,2,1,2,2 - 3,2,1,1
–Incline DB Press 70x8,x8,x5
–Barbell Curls - 85x6,x5,x3
–DB Shoulder Press - 50x6,x5,x5
I was really impressed by the amount of pullups I could do. The method that heatwave gave me really helped. Just two weeks ago I could only manage to do 4. Now the 7 felt pretty easy.
All right man, good to see those pull up going well. Some time in the future, when you build up a little bit, you can do some pull-ups with a 25lb. plate around your waist .
What are you going to do to get involved in the USC football program? Like, do the coaches have open workouts, etc.?
“Just a couple hard-drivin’ rough necks…Down Hazzard County way…They don’t want no trouble…They just want to play”
Monday:
-Morning
–Warm-Up
–10 Yard Sprints - 5 Reps
–10 Yard Sprints - 5 Reps
–Half Court Sprints - Start in Lunge Stance - 4 Reps
Evening:
–Deadlift
–Split Squats
–Back Extension
–Lying Leg Curls
–Hurdle Mobility - Stepping over bar
–Abs
–Stretching
Sprints are starting to feel more solid and powerful. I haven’t times myself but I am definately improving. My weight room leg strength is not increasing too much, but running is my focus right now.
Heat, The coaches dont have open workouts technically. Usually you have to request to try out, then send in a highlight tape. After that they will tell you if you can try out. I am working on “convincing” them to let me try out. I’ll let you know how that goes. But if all goes well, The team will start working out in mid-janurary and that is when the official try out process starts.
Tuesday:
-Tempo - 12 Reps, 125 yards - Total: 1500 Yards
Wednesday:
–Bench Reps
–Machine Press
–Pullups
–Curls
–Front Delts
–Wrist Curls