Hey guys, i finally decided that it’s about time i get my butt off the couch and do something since summer vacation is approaching too, just 3 more weeks :eek: . Meanwhile, during this 3 weeks, I will do some … what should i say … pre-gpp workouts Just to shake my rust off, anyway after 3 weeks of this, I will do a test before i finally begin. I won’t be running during this “pre-gpp phase” though, since i dont have a running shoe yet :rolleyes: . Anyways, here are my max from about 5 months ago, which was the last time i lifted weights, and my PR of this season.
Ht: 5’ 9"
Wt: 155lb
Age: 17
Bench: 195lb
Squat: 255
Deadlift: 275
100m (2003): 12.0
200m (2004): 24.2
400m (2004): 54
Long Jump (2005): 18’ 5"
Supplements I’m currently on:
Whey Protein
BCAA
Multi-Vitamin
Cytomax Recovery Drink
SPIKE (soon)
Power Drive (soon)
ZMA (soon)
I wish i could, but i couldnt :o track season just ended a couple of weeks ago and i had a lot of school work to catch up to, so i pushed everything to summer
-Drank some protein shake an hour prior to workout.
Warm up:
-1x10 115lb Bench
Feeling a little heavy there :eek: i hope my 1rm hasnt gone down…
-Hanging in pull-up position static stretch
My favorite stretch
Today’s workout
-3x10 135lb bench
Missed the last rep of the 3rd set. Feeling rusty from not benching in a while.
-3x100lb incline bench
-3x Circuit Training ( 6x 65lb Curl, 3 Pull-Ups, 3 min cardio run)
Calves felt tight after the first set, had to stretch it out for a while.
Arm mechanic during the 3rd set of cardio run was bad, due to fatigue from the other arm exercises.
Me and you have the exact same ideas. Track season ended a few weeks ago for me and i havent ran at all due to too much schoolwork, and I plan on starting a 2 week “pre-gpp phase” on monday. Then I will move into some real gpp training. I am also training for the 400 like you…
-30 min cycling
-6x Standing Triple Jump
-1x Standing Long Jump
-felt really fatigue so ceased session
*i think the standing triple jump has been helping me. I’ve been doing them for nearly a month and my leg feels really reactive. My single leg vertical jump has even gone up.
O i didn’t plan the cycling. I had to bike to my friend’s house to drop off something. But by the time i got home, my quad was filled with lactic already so i didn’t really feel like squating =]
Can’t do much today, didn’t get home from school till dinner time. Just 1 more week of school and it’s over
I was looking at the league champions’ result for this year. I think i have a shot at it. 200m champion ran 22.79, 400m champion ran 49.7, and the long jump champion jumped 21’ 11".
Just to shake my rust off, anyway after 3 weeks of this, I will do a test before i finally begin. I won’t be running during this “pre-gpp phase” though, since i dont have a running shoe yet :rolleyes: . Anyways, here are my max from about 5 months ago, which was the last time i lifted weights, and my PR of this season.
