8x30s sprint, 30s jog @5.0-6.0 incline @10mph-11mph
Ab work
Decline Weighted Crunches 2x25 (+25BW after 2nd set)
Incline Bent Leg Raises 2x8
Notes: Music really helps me focus and I dont realize how fast Im running or how heavy Im pushing!!
Im gonna start doing fieldwork starting next week because Im loaded with studying this week. I will try to make an effort to do some track/field work on Thursday since I have no school.
Elliptical machine for 15 minutes with 15 sec sprint bursts every minute (fartlek style) at high resistance
DB Side Bends 3x10 (30s,40s,45s) (both sides)
Bicycle Crunches 3x20 seconds
Hanging Side Leg Raises 3x10 (each side)
Floor Side Leg Raises 1x20 (each side)
Mountain Climbers 1x30 seconds
Postworkout weight: 184
Notes: Felt really good. Getting stronger by the workout and gaining mass with minimal fat gains. Cant wait to see results at the track next week!!
But as tempted as I am to start at 100%, I have to remember I have to ease my way into the 100s, 150s, 200s, and the 250s. Im just gonna do short sprints up to 80m. Ill probably start off with 100s-120s for SE for the first few weeks.
Guys, I swear I go parallel or lower with my squats!! None of these fellas at the gym carry around a video camera or video phone. My iPhone doesnt have a videocamera but it is a camera phone.
And I need help with increasing my cleans!! I really use it as a warm up instead of actually going hard at it.
Tips on improving cleans/deadlifts numbers??? I need periodization for that!!
Monday 11/2/09:
3x30 (50 abs and variation 20 pushups–plyometric, closegrip, widegrip, standard, etc-- between reps)
3x40 (50 abs and variation 20 pushups–plyometric, closegrip, widegrip, standard, etc-- between reps)
1x60 (50 abs and variation 20 pushups–plyometric, closegrip, widegrip, standard, etc-- between reps)
Notes: WOW!!! First time on the track in almost 6 months and 30 pounds stronger! I was literally flying!! I felt faster and my acceleration feels as if it has improved a lot. I know my technique and start arent down pact the way they were 5 months ago but I should be back in form within 2 weeks and pushing harder than ever!!
Also, I contact my college track coach and he wasnt available so I left him a message showing interest of joining outdoor season in March.
On another note, I have to re-new my gym membership so I should be ready to re-new by Wednesday.
Like I said, I feel that I havent properly learned to power clean yet and I dont want to risk injury by going past 135x5, though I have attempted 155x1 and cleared it.
And RB34, thanks bro. I appreciate you backin a brutha up.
Wednesday 11/4/09:
Workout finished as soon as I started
2x60 with abs and pushups in between reps
–Pulled right hamstring midway thru first rep, figured it was because I spent less time on warmup than usual so I stretched it out but it didnt do any help as it remained tight. I tried to gut it out for rep number two and thats when it tightened up on me after 40 and I tried my best not to be like Tyson Gay and just fall. I just continued to decelerate thru 60. It was 41 degree weather it was kinda chilly.
Im home and I tried contrast shower and put a lot of attention to that right ham. Nothing but more tenderness on that hamstring. Well right when I thought I can get things together I gotta put a pause to it and rest.
I guess I went off the blocks too early instead of progressing from week to week. Or maybe it was because I had a poor warmup.
Haha tightness is a side effect yes…But I stretch religiously every morning, before a track session, and at night. So practically twice a day.
Id rather listen to you guys…better advice than most coaches.
Oh and after my first track workout on Monday after 6 months, I was sore as a mofo because I havent sprinted on real track/grass for so long. Its just artificial training on ellipticals or treadmills or stairclimbers.
