Hey Numba56 what is the standing Cuban press.
Waaaayyy too cold to run today, something like 0 with the wind chill.
Weight Room
5x5 Step-Ups w/ 45lb DB’s
5x5 Power Cleans from floor w/ 135
5x5 Speed Squats
5x5 Snatch Grip D/L
5x3 Box Jumps
Wow that was a lot of volume, but I don’t feel toasted at all, felt great.
Ok decided to start tempo today, it was not tempo tempo, what I did was put the resistance on the elliptical to 10 went strong for a minute, hopped off and did crunches for 30sec, then rested 30 sec, then repeated 9 more times. It was a good workout, didnt wear me out at all but did get the blood flowing and the heart rate up. Worked on flexability for around 10 min after. Felt good, body fat is coming off, because I am eating like crazy and consuming protein shakes like crazy and noticeable hypertrophy has occured while weight has dropped 4 lbs. We’ll have to see come saturday though how my measurements look.
I think CNS fatigue is lingering because I felt sluggish and tired, but not muscularly. Anywayy hamstrings and glutes were far too sore to do sprints. The leg workout must have really hammered me. Today was my last lifting day, on tuesday I have a power meet so I’ll get to see where I am strength wise.
Weight Room
Incline DB Press-5x5@60lb DB’s
Circuited these two with 1.5 min between each
Close Grip Bench Press(index finger on smooth part)-5x5@155
Standing Cuban Press-5x5@25lb DB
Man taking the eccentric really slow then pausing on the bottom really takes a hit on me for limit strength days, forces me to use less weight then normal, but I believe it will help. Good weight room session, felt strong.
Week 2-221lbs(gain of 4lbs)
Chest-42.5in(gain of 1in)
Stomach-39.5(loss of .5in, I have read an in off the stomach equates to around 4 lbs of fat loss, so not bad)
Arms-Right=15in Left=15in(gain of 1in in both)
Thighs-Right=26in Left=26in(gain of .5 in both)
Not bad at all considering inability to sprint, so fat loss has to have come from diet alone. Will hopefully start to sprint next week, but will definately have the full tempo schedule of wed, fri, and saturday, as well as the jump roping warm up(basically general agility/footspeed work). But the diet must be working if gain of 4lbs was achieved while loosing an estimated 2lbs of bodyfat, along with good gains in hypertrophy. Probaby just the power meet next week, then back to training, maybe the RFD upper day on thursday. Once again, very satisfied.
Stretching today. Also going to Michigan today. Kind of tired to, but hey four day weekend lots of sleeping and eating to do. I cut back on the calories a little bit on saturdays and sundays, more so because I feel I dont need to load up on calories except for the day of and after of a training day.
Rest today, no school, Michigan trip was OK, wasnt there long enough to do anything. Not going to do anything today because of power meet tommorow, so that probably mean I’ll only be doing my thursday workout. I feel rested and well, although I went off my diet in michigan, still lost fast(noticeable in the mirror). Got to get my calorie intake back to normal and on my diet again.
Powermeet cancelled, too icy to go out so all activites in my county are cancelled. Probably will go act like I’m skeleton racing with my friends, we have this really thin flexible boards, line up about 30m from where the hill begins, sprint to it and then go down on the board face first like skeleton. Its a lot of fun, maybe something I’d like to get into given that I have acc. abilities. In my acc. I felt very powerful and fast, I blew by my friend who had been faster than me before, so possibly less is more approach to sprint training and weight training is working…(4-5 sprints per session, but because of temp. only been able to do 2-3)…?
off today, tired from sledding yesterday, fell into a lake, glutes, hamstrings, and calves feel sore, just tired overall. Will stretch today and probably do hw, going to max out in lifts tommorow and depending on track and temp. sprint.
Maxed out today for my main lifts, no sprints, track covered in ice, considering going to my mma class. Well anyways numbers were decent for only have been working out for 2 weeks, bench press was very unimpressive.
Bench-240(sad)
Squat-380(not bad I guess)
Deadlift-375(ok I guess)
Not fatigued muscularly, feeling down, CNS fatigue from 3 maximal lifts and pumping myself up for them? Dont know, still disappointed with numbers but got to start some where. Next week might time acc. workouts. Hopefully improved.
Well asked Dave Tate about my strength training on t-mag.com(hes doing a guest forum), said he didn’t like it all. He did however make a good suggestion, in replacement of tempo why not do position specific drills(ie practice firing off, then short pursuit, or pass rushing). I like that, so I think I’ll be doing tempo only on tuesdays and saturdays, and position specifc drills on tues, wed, fri, and saturday, just short little things with incomplete rest. I like my lifting program, did decent for only two weeks on, oh well I’ll have to see where I am in another month or so as far as strength levels, I’ll judge its effectiveness by that. I as well decided to only measure my stomach to get an idea for fat loss, the others are not important, everything will even itself out.
Weight-218(morning right after getting up)
S-39in(another .5 dropped)
Didn’t feel like working out today, so decided not to push volume of tempo, did 5x1min on elliptical at different resistances w/ 1 min between doing leg raises, then push ups during the break. Felt good, did 10xspecific drill(fired out of stance, swim, run 3 steps).
Super Bowl yesterday, went off diet, man I needed that. Track is forzen in 1 inch of ice so no using that. Weight sessions went well, felt strong and fast, a little slow in the reversal of the jumps(maybe to much weight on the bar?)
Weight Room
Power Snatch frm Floor-8x1@135
Jump Squats-4x5@185
Small Box Step Ups-5x6@55lbs DBs
I don’t know if this was intentional this, but your 55 and 60 goals don’t really correlate. For example a 6.45 55 would equal about a 6.85-6.9 60, whereas a 6.7 would equal about a 6.25 55. Is there a reason for this?
consistent, plus formulas arent always correct…plus sub 6.45 could be anything under that, there are fluctuations in time to consider…
I see what you’re saying. However formula’s from 55 to 60 meters should be very close as the extrapolation is only 5 meters.
Yesterday did tempo and bodyweight exercises, felt good and helped with the stretches after. No weight room because school was closed. Between tempo runs did crunches and push ups.
Today was a tempo day, but played light basketball in PE and got really sweaty so I think that will suffice. Possibly doing bodyweight exercises(bodyweight squats, pull ups, and push ups). Feeling good today because had a two hour delay today so got to sleep late.
Was dreading ME lower lift so did not do it. Track still covered in ice. Decent workout, felt weaker than I should have and was pissed because I couldnt do my MMA class because I didnt have a mouthpiece…
Weight Room
ME Flat Wide Grip Bench Press-Went to 1x225 and felt like I had enough
Power Cleans frm floor-12x1@165 w/ 45-50sec between singles, felt good, working on technique still so thats why weight is so low.
Was supposed to work up to a ME single for Snatch Grip D/L but really did not want to do it…
My problem has got to be work capacity. Tempo should bring this up, but hey I am going to take my time. Bodyweight continues to rise while clothes(my jeans specifically) continue to fit looser and looser.
Todays Workout
Bodyweight squats and Pull-Ups
5x1min tempo on elliptical w/ push ups and leg raises in between