Thursday, 10-7-10
Warmup (5min on bike)
Incline DB Press - 55’s x 8, 3 x 8 w/ 75’s
A1). DB Row - 3 x 8, 65
A2). Rear Raises - 3 x 10, 15’s
B1). Rope Pressdown - 3 x 10
B2). BB Curl - 3 x 10
15min on elliptical
Sunday, 10-10-10
Warmup (light foam roll, 1 lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Speed Work:
3 x 20m
4 x 30m, 4.02, 4.04, 4.00
2 x 60m, 7.20, 7.29
MB Throws: 12lb
5 x BLF
5 x OHB
Back Squat - 135 x 5, 225 x 5, 295 x 3, 3 x 5 w/ 330
Reverse Leg Press - 3 x 8 w/ 190
Squat has legitimately gone up 15lbs. I’ve been having issues with my upper quads lately and it feels like my glutes aren’t firing to their full capacity. My vastus intermedius, psoas, obliques, and tfl are all tight. I’ve been stretching and foam rolling the area quite a bit lately.
Monday, 10-11-10
Warmup (light foam roll, 1 lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo: grass
3 x 5 x 100m, 30sec/3min. 16-17second pace
Bench - 135 x 5, 155 x 5, 4 x 6 w/ 175
A1). Pullups - 3 x 8
A2). Face Pulls - 3 x 8
B1). Rope Pressdown - 3 x 10
B2). BB Curls - 3 x 10
ABS ~ 200
Upper quads were still tight. Adductors were sore as well as shins.
Thursday, 10-14-10
Warmup (1 lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Speed Work:
4 x 20m
2 x 30m
3 x FEF
MB Throws: 12lb
5 x BLF
5 x OHB
Trap Bar DL - 135 x 5, 225 x 5, 315 x 3, 3 x 3 w/ 385
Back Hypers - 2 x 15 w/ 35lb Plate
My MB Throws have been real flat the past 3-4 sessions. I feel like I’m not applying as much force to the ground. My psoas/lower back has been feeling weird lately as well. I think I’m going to have to get some therapy this weekend. It’s been bothering me since last week.