hey man its good to see a fellow athlete, i recomend reading the lactate threshold thread and taking as much from it as you can, just read read read all the info you can about training and give your self some time it looks like you are on the right track
Friday:
5x10,
With 5 clap pushups and 25 crunches/reverse crunches in between.
Rest 3 mins
5x20,
Same thing.
Rest 3 mins.
3x30
Same thing again.
4x40,
Raised clap pushups to 7 and crunches/reverse crunches still 25.
Rest 5 mins.
1x60
Same thing as 4x40 between each rep.
After that, we played tackle football on the field. Our version of Friday Night Lights.
I banged up my left knee on a running play and I cant raise it without feeling pain. When I twist my knee, it feels like it is moving. But Im guessing its nothing big. Rest it a day or two and I should be back to normal. Not gonna stress it.
Taking this week off. I cant even do my warm ups and I cant sprint with one leg. My left leg is my power leg and that’s dragging behind. I can’t sprint with one leg.
I can’t do butt kicks now. Just taking this week off to heal.
I’m going to start doing weights now that the school year has begun and I have access to weights.
Have you been icing your knee?
It’s a knee sprain. It’s not like I cannot run or walk. My left knee isn’t just full speed yet so as soon as I push off the blocks my run is over. I can last 10 meters until my left leg basically shuts down. This week I’m gonna do weights and as soon as my leg heals up, back to the track.
Tuesday: Weight room baby!!!
Bench Press:
115x10
135x8
135x8
145x6
155x1
Incline Bench/DB Shoulder Press superset: 3/10
Incline Bench was 65 lbs and DBs were 20 lbs.
Bicep Curls 25 lb DBs: 3/12
Deadlift/Pullup superset:
135x8
3x6x185
Superset with 4/4 pullups.
Ended the session with ab work. I’m joining the gym tomorrow. 99 dollars for 15 months :D.
I’m tired of the school gym hahaha.
God bless that knee! Hope it isn´t anything serious.
Thursday:
Squats:
12x135 Warm-up
8x185
3x6x185
4x225
Leg Press:
12x90
10x180
10x270
Leg Extensions:
12x145
12x160
8x175
Leg Curl (this is what got me because of my left knee):
12x50
10x80
12x50
I couldn’t lift my left leg all the way so I felt some pain on my left knee.
Captain’s Chair (Leg Raise):
2x25
Squats
Warm-up 2x12x135
2x185x10
205x8
Step-ups with 35lb DBs
3x10
Bench Press
3x135x7,5,5
Barbell Shoulder Press
3x65x8,7,6
Arm Curls
3x50x10
DB Arm Swings
3x10 seconds
Weighted Crunches 3x15
Weighted Double Crunches 3x15
Captain’s Chair 3x15
Oblique Crunches using the Captain’s Chair 15 for each side
Left leg feels like it is at 80-85%.
I’m going back to GPP training next week.
Wish me luck at my job interview tomorrow 
.
I canceled my job interview yesterday because I found out through various friends who worked there that the job was a scam. It was too good to be true, I mean, $15/hr? Yeah ok…
Anyway, today’s weight session. No maxes. Just felt good.
Barbell Lunges:
95x10, 115x10, 135x10
Single leg squats (felt weird, first time doing them):
3x10 w/ 35 lb DBs
Leg Extensions:
100x12, 160x10, 175x10
Leg Curls:
3x95x10
Bench Press:
2x115x10, 135x10
Incline DB Press:
3x10 with 25 lb DBs
Lat Pulldown:
2x10x100, 8x110
Hypers (couldn’t hold 45 lb plate, too big; used 25 plate):
3x8
Barbell Rows:
3x115x8
Barbell Curls:
3x60x8
Triceps Extension (Skull Crushers):
3x35x8
Abs are still sore from Monday. I will hit them again Friday. I forgot about traps in my workout but I guess I can go by. lol
Friday:
Squats
3x185x10, 8, 8
205x6
Step Ups
3x35x10, 8, 8
Bench Press
3x135x8, 8, 6
155x4
Incline DB Press
2x30x10, 10
35x10
Deadlift
3x185x8,8,6 (lost grip on 3rd set)
205x2 (lost grip again)
Weighted Abs
3x125x15
Weight Double Crunches
3x15, 15, 10
Captain’s Chair
3x25
Side Bends 12 on each side
I have a 5K tomorrow. The first time I will be running in 2 weeks. After that, Monday is my first day back on the track and back to the regular routine.
Saturday
A light 2.5 mile run through the woods which wasn’t even a run. Coach made me and some of my boys run together. I ended up running with the people in the back…you know, the fat rookies…It got me pissed because they got no heart at all. Starting to give up right when they cramp up in their ribs. At least they made it through the run…Because of me and my pep talk hahaha.
“Are you a loser??? THEN FINISH IT!!”
“Why you walkin fatass? The finish line is 100 yards away!! Did you run through the woods and all that for nothing?!!”
“It’s only up hill from here.”
Just some sample of my cliches.
Overall, light run. No problems with my left leg which tells me I’m back to work come Monday!!
Monday: BACK ON THE TRACK!!! IT WAS GREAT!!! THE FLU DID NOT STOP ME AT ALL!!
2 weeks of no track work got me so pumped up I see track in a different way now. I always seen it as my home away from home. A refuge. Now it’s even more man. I touch that track, all my worries go away. I changed things up for the better. The weight room has gotten me stronger. And now that I have that one-two combo, Im damn sure I am doing to dominate from here on out.
Track:
Seagrave Warm-Up (damnnn 20 minute warmup, but it felt good!! I was sweating before I even started!! But then again, I didnt take off my sweats and long sleeve yet.)
3x30m CS
5 minute rest
3x60m flying start
7 minute rest
1x150m
1 hour walk to gym, bought me a Nutrament shake on the way there to recover
Squats:
3x185x10
Barbell Rows:
3x95x12
Leg Extensions:
115x12
130x12
160x12
Leg Curls:
80x12
95x12
110x12
Horizontal Calf Raise (was waiting for the bench so decided to do some):
1x180x20
2x270x20
Bench Press:
3x135x10
1x145x5
I had a horrible spotter for the 145, he was holding on to the bar until I told him to let go of the bar. The last 4 reps I was on my own in solid form.
Tuesday:
Seagrave Warmup
Plan was to do 5x300 and 5x200…little did I know I wasn’t even able to sprint 300.
I did 5x200 today with 150 abs.
2 weeks with no sprinting took away all the GPP I did for the entire summer. Wow man. I gotta start from the bottom up.
I AM NOT GOING TO LET THIS HAPPEN MAN!! I WILL GET BACK TO FORM BY NEXT WEEK!!
I will start running 5 miles a night from now so I can get my stamina back. LSDs and HITs at the same time? Hmmm, sounds like a trap…I’ll see how it goes…
Wednesday:
Barbell Lunges
95x10
2x115x8
Single leg squats
30 lb DBsx10
35x10
40x10
Leg Extensions
2x160x12
190x12
Leg Curls
2x95x12
110x10
Bench Press
3x115x10
135x8
145x6
Incline DB Press
3x35x10
Standing Military Press
3x65x10,6,6
Barbell Rows
3x95x8
Weighted ab work
200 reps
Workout felt great. Came back an hour ago. It’s almost 8 PM gonna do a light 3 mile jog with some of my friends.
The easy 5 felt great. Me and the boys were basically chillin’ and crackin’ jokes all the way. Haha.
Thursday:
SAT Prep Classes every Monday and Thursday from now on.
It’s raining here. I wouldn’t have got anything done today anyway.
I’m going to do Speed and Speed Endurance together until the classes finish.
Good luck with SATs. Raising your SAT scores may do you more good in the long run than lowering your sprint times, even if it is not as much fun!
Thanks man. Im trying to get into NYU or any Ivy League for that matter. My average is solid, a 92. It should keep me competitive. It’s not top notch like a 99 or 100 but it should keep me honest. I need an 1800-1900 or more to get the colleges of my choice.
Wish me luck. I am taking it next week and another in Jan/Mar, undecided on that one.
Friday:
Squats
4x185x10
Barbell Rows
3x95x10
Deadlift
3x185x6(lost grip),8,8
Leg Ext
160x12
175x12
205x10
Leg Curls
2x110x10
125x7
Bench Press
3x115x10
135x8
Incline DB Press
3x40x10,8,7
Arm Swings
2x15x10 sec
25x10 sec
Felt great after the workout.