pete's training journal

[pete]

Friday, February 27, 2003
Just some tempo
5*400m on grass. No access to hurdles or abs.

Saturday, February 28, 2003
Resisted acceleration development
3230m on grass but in spikes (the grass was the resistance)
Set of 25 depth catches from about 24" and then a set of 20
2230m + 1330m

I did AIS during the session, in total probably about 25 minutes or so of it. This was a very nice little session, I was in Miami so I got to run outside in very warm weather. About half the runs were from prone, half from standing. On the standing I tried to work on exhaling forcefully but could only make it to about 15m.

Sunday, February 29, 2003
Accumulation weights
38 @ 255 full squats. Very tough but I was very happy I could get this.
38 @ 185 RLDLs.
110 and 212 lunges w/ 2 45 lb. DBs (only 40-45s rest)
3*8 2/1 rows @ level 9

Monday, March 1, 2003
-OFF

[pete]

Tuesday, February 2, 2003
Speed endurance day
-For a warmup I did:
~10 minutes general warmup, jogging, a little tempo, and a few low intensity exercises
~20 minutes AIS
~12-15 minutes tempo, GS, and hurdle mobility
Gradually progressing accelerations
I really liked this! I’m always changing my warmup routine but I think that I will probably stick with this for a while, and unless I find out it’s having a negative effect on my speed, which I doubt but won’t know until I get times, I think AIS will from now on be a mainstay.
-For the session I did 2*200. Produced a lot of LA and though I planned on doing jumps and power ball in the 20 minutes in between I only did a little because I was very tired. I mostly did mobility and AIS. For the first I felt like I died about 50m out, but there was a very strong head wind on the straight. The second one I felt like I died around 30m out and there was less of a wind. I’m having trouble running on the curve, I need to practice that, but once I opened up it really felt like I could fly for a while. I considered doing a third but I picked this workout because I felt it could very nicely set me up for a great session on Thursday both on the track and in the weight room so I didn’t want to go overboard.
-I did 20 minutes of AIS afterwards.

Wednesday, February 3, 2003
Tempo
-830s hurdle mobility (carioca and step over over a single hurdle going back and forth and then lunges in between). Mobility is really improving! I think the combination of the hurdle work and the AIS is really doing a lot. I can do step-over and carioca on the third from the bottom now though I have to really concentrate on lifting high on every step and can’t do it for every rep.
-600, 50s, 400, ughhhhhhhh! I just was dying. However, I think that it was the fact that I was running in mud because of the winter. It was like a very resisted run and I really had to slog through it. I am becoming a bit concerned though, I had to stop a 800, 600, 400 on the 400 on the tread mill last week because of what I thought was a fueling issue but now with this session it’s beginning to sound like excuses. We shall see on Friday though, I’m going to do a challenging ext. tempo session on the tread mill and I should be all fueled up and ready to go so we shall see.
-I did a 200 and 130 and then gave up on the tempo and just rounded out the session with 345s mobility.

Thursday, February 4, 2003
Heavy lifting
I unfortuneately could not do my sprint work today and could just do heavy lifting instead. I did:
-36 @ 255 dead lift. Not that bad, probably could have gone for more weight, but grip was giving out a bit at the end, which is not surprising since I’ve been really building up my legs with squatting but not gripping much.
36 rows @ level 11
Depletion dips: 213, 111
I probably could have gotten the full 313 if someone hadn’t switched the bars out to wide on the last set, which I didn’t notice until halfway through.
110 lunges with 2 50s and then 2*12 (short rests, 40-50s)
-2500 abs

Friday, Feburary 5, 2003
Tempo
-5*45s step over hurdle mobility with lunges in between

• . I was able to prove to myself Wednesday was a false alarm and I haven’t lose anything cardiovascularly. I did 3*600 @ level 10 w/ 40s rest. I wanted to do some extra volume for extra GF benefit but wanted to start doing this slowly so I then gave 1:30s rest and did a 500 @ level 10 and 1:00 rest and another 500.
  -2500 abs.

Saturday, February 6, 2003
Top speed work and heavy lifting
-New high intensity day warm up
-5*(40-50m run-in and ~25m fly) at track
Good session. I realized on the first few that I was cutting off my arm action a bit so on the next I really concentrated on arm action, coming up just to chin level and fully hammering back. This seemed to really help and will be my technical focus for my next few sessions.
-In weight room:
36 @ 280 full squat
28 chins and 16 chins (tried to do 38)
310 lunges w/ 2 55 lb. DBs (short rests)
Bench press, tried to do 36 but did 25 and 13 @ 155

I’m very happy about the way the legs are going. I could probably do around 13 chins if I tried to do as many as possible, I’m thinking I’m going to start doing chins instead of pullups because I think I could make more progress doing them. Push strength is weak, and my shoulders are feeling a bit weird. I’m doing body weight for the next week and I’ll see what happens.

Sunday, February 7, 2003
Light tempo
-250 regular sledgehammer hits and 50 sledgehammer golf swings.

[y400]

I recently incorporated AIS into my workout instead of the normal static stretching everyone else on the team uses. I do it before and after my workout. In a month I have noticed a huge difference in my flexibility. What stretches do you with it? 20 mins seems liek a long time. I probably get all mine done in 10 mins.

[pete]

Really? That’s surprising you can do it that quickly. I am doing the bent knee hamstring, two quad stretches (don’t remember the names), lunge position psoas, lying pull-in gluteus maximus stretch, “Indian style” abductors stretch, internal and external rotation stretch, prone on stomach to head up trunk stretch, knees to armpits lower back stretch, shoulder rotations, and neck rotations, and arm across deltoid stretch. I have to look at the book again though, there are a few that I think I should add in and that will probaby make it twenty minutes in total, it might have been more like 17-18 when I did it yesterday.
That’s cool to hear that you saw great flexibility gains after using it for a month, I’m definitely looking forward to that.

[y400]

ooooh ok I don’t do all those haha. What book is this that you have?

[pete]

Active Isolated Stretching: The Mattes Method

[pete]

Monday, March 8, 2003
Weights
-In track practice: Unnecessary pounding
-Afterwards in the weight room:
44 dead lifts @ 285 and 13 (grip gave out before fourth, but posterior chain was def strong enough to get another; still haven’t followed JimboUKDec’s advice on the first page to get chalk, but this is the first time I’ve been effected in a while)
36 rows @ level 12
No push (resting it, shoulders are weird)
Lunges: 312 w/ 2 55 lb. DBs and short rest

NOTE:I’m not going to include it but I’m incorporating AIS on all high intensity days now.

Tuesday, March 9, 2003
Tempo
-In track practice: Unneccessary pounding
-Afterwards:
20 minute weight room circuit (~30 sets)
1600 abs
2*350m rowing

Wednesday, March 10, 2003
-In track: Unneccessary pounding
OFF

Thursday, March 10, 2003
Top speed work
Great session!!
4*(45m accel in, 25m fly, 20m chill)

The first one was great, second was a little shaky, third was great, and the fourth felt incredibly fast but also smooth.

3*8 jumps from standing at the highest hurdle level (42", Ato does 8 on each foot at 39" onto a box! , one day…)

Mobility’s definitely getting better as well, I can do the carioca at level 3 without much problem now, and can do step-over at 3 though fairly slowly. Still doing that same warmup, good stuff.

Friday, March 11, 2003
Tempo
In track: Very slow 2 mile run
After: 10*200m @ incline level 2 @ level 10 on tread mill w/ 20s in between
1000 abs (had to go)

Saturday, March 12, 2003
Speed endurance and heavy lifting
Started out with a few block starts at about 30m. Tried to do 75m out of blocks twice and failed spectacularly. This is relevant from Aln’s training journal:

Me:Aln,
I’m having the exact same problem. A while back I posted about fluctuations in my training, a lot of it has to do with me transitioning to top speed badly on the bad runs. I too feel great during fly runs but many times during a 50-60m run I will either relax completely once I feel I have reached top speed or keep pushing, both of which mess up the run. One thing I think has helped so far is to use the cue in acceleration of feeling every contact getting shorter and every stride getting longer by completely relaxing while at the same time using aggressive arm action. Sometimes this will cause me to stop thinking about top speed and I’ll transition naturally and have one of my good runs in training. I’m getting closer to narrowing in on the feeling and my fluctuations are narrowing, but it’s hard without a coach. Let me know if you end up finding a particular cue helpful with this.

Sorry to hear about the strained hamstring and nice job on the race also. That’s pretty awesome you were beating that top guy out to 40m!

Aln:
Fortunately it seems the hamstring pull has gone away, I’ll know more exactly tomorrow when I warm up.

Hopefully we can solve this transition problem, I know I really need to solve it soon, as I need to be in top shape within the next 4 weeks to try to qualify for sub-23 nationals.

My initial theory is that there must be some problem with hip height. Maybe we’re ending up the acceleration phase with our hip “sagging” and don’t get up to ideal hip height. The probable cause is that we’re rushing to get to top speed after the acceleration instead of gradually getting into the right position. What supports this theory is that during flying runs we have no problem (ie the hip starts higher and it’s easier to get into optimal sprint position/hip height).

I also feel that my stride is smoother and I get better knee lift during flying runs. But when I come out of a three point start, I feel like I don’t get the same knee lift and it’s as if I have to quicken/rush my stride to get to top speed. So this also supports the hip height theory, the lower hip height modifies the stride (hip is lower thus stride is shorter and feels rushed as opposed to the smooth strides accomplished during flying runs).

Any thoughts? Does this sound as a good theory?

Me:
Aln, are you sneaking inside my body when I’m not paying attention? It’s really cool to hear someone have the exact same feelings on the track and then come to the same conclusions. I am also thinking that most of the time the error for me is probably not running the top speed section badly but in the acceleration itself. I think what might work for me is to concentrate on the relaxation but vigorous arm pumping at the same time with the “every stride getting longer” cue and then just try to pay attention to when I get upright and feel the “pushing” off the track AKA the “up and down” feeling and at this point just try to relax and become a spring, let the race " come to me" and if I have to concentrate on anything make it arms or posture.

I also have the same thing where the lower I am to the ground the tighter I am. Fly’s I can fly even on the end of the accel in section, standing I can relax pretty well, from four point without blocks I fluctuate a lot and often start breathing hard and pushing the acceleration, and I tried blocks the other day for the first time this season and was being launched out which was causing me to completely tighten up and lose form.

So I think the main thing is just transference of the relaxation to the lower runs. I think hill runs up a short incline while concentrating on complete relaxation might help this.

I was initially thinking that in the short speed runs picking a point might be necessary since it works so well on the top speed runs but I think going by feel probably will work the best.

Their is also the issue of blowing a good acceleration by sort of pulling the plug at top speed when trying to relax which happens to me occasionally but that’s a separate issue and I think would probably be much easier to fix.

So, what do you think?

So I have to get the relaxation I feel during top speed runs to carry over to my four points eventually by blocks and develop proper speed endurance by the time the season starts. Ouch.

I finished with 2*(2*60 w/ walk back from four point)
FAT equiv.'s: 7.2, 7.5
7.5, 7.6

It was about 40 degrees though. I think I could go 7.0-7.1 if it was the same weather as the last time I did these, so seeing small progression there. Still waiting for a return to speed, major strength increases, and increased mobility to all mesh together to make a dramatic improvement in 60 though.

In the weight room:
5*4 @ 305 squat
Chins: 11, 6, 4
1600 abs to make up for yesterday

Sunday, March 14, 2003
Tempo
545s mobility
7300 @ level 10 and incline level 1, 30s rest
3000 abs

[pete]

Monday, March 15, 2003
“Resisted” speed end and hill acceleration development
-Not really an optimal session because of a confusion about what I had to do later during the night. Could have been worse though, if I had done tempo and waited until today (Tuesday) I would have been snowed in. We were doing 6*150 in practice with a walk around, but only did 5. I did the first at about 80-85% because I wasn’t really warmed up yet. I did the next two at all out but shut down @ around 120. I tempo’d the next one and then shut the last one down @ 120 as well. Good 200m endurance work, although I think that I’m getting a bit of a different stimulus than regular because it was “resisted”, i.e. on cinder in flats. Also I wasn’t really thinking about relaxation on these because we did them in groups and I was competing. I should have focused on getting to a high speed and floating. So not a good session from a technical learning standpoint but still some good endurance work.

At home I did 15 two-handed power ball tosses and 15 ~12m hills. These felt good, being able to relax on these, which I was able to do when I concentrated on it, might help me relax in a low acceleration position.

Tuesday, March 16, 2003
-OFF, no practice either.

Wednesday, March 17, 2003
Tempo
-5*45s hurdle mobility
-Was planning on doing 6/5/4/3/2/1 tempo on the tread mill. Unfortuneately I got on a treadmill that couldn’t maintain the steady speed of 10 and at time went down all the way to 9.2 for whatever reason (average was probably ~9.6) and when I realized this on the four I decided to start making the workout harder by lengthening reps, adding volume, upping incline, and decreasing rest. So it went like:

600, 30s rest, 500, 30s, 400 @ incline 1, 30s, 400 @ incline 1, 20s, 200 @ incline 2, 20s, 200 @ incline 2, 20s, 200 incline @ level 3.

I feel very, very aerobically fit, this was a great workout. I did this @ ~12:30, instead of at around 5 or so as I usually do after school and track practice so that could be part of it. Could also be a fueling issue, I had more non-fruit carbs this morning than I usually do. I might try to experiment with a few things based off of this.
-3000 abs

Thursday, March 18, 2003
Accumulation weights
-In practice we did: 2*~20m, 2*~30m, 2*~40m, and 2*~50m @ around 80% in the street. My legs cry ouch, but also why?
-In the weight room I did:
18 @ 285, and 27 @ same weight w/ assistance on the last rep from an overzelous spotter. I think I could have definitely ground both out though without that much problem, he was helping when I had even the smallest pause. So that’s pretty awesome, I’m very excited I could do this.
Depletion pushups: 42, 13, 10. Another exciting thing. The break actually seemed to increase pushup max.
Lat pulldowns: 3*8 @ 130. Last set was tough.

Very good day today in the weight room. I know that unloading schemes usually involve a drop in volume and intensity raise but since I am only doing a 2-1-2 and because accumulation phases usually help me so much I decided to do an accumulation day, but drop some of the volume, hence I didn’t do four sets of squats or lunges.

Friday, March 19, 2003
Tempo
-23:09 circuit. Got 42 sets done in that time! I was excited to see I could do that much.
I did 6*:
8bar snatch
20BW squat
10bar military press
10bar row
1065 lb. hang clean
1095 lb. dead lift
12-15 40-50 lb. lat pulldowns

3000 abs at end.

Saturday, March 20, 2003
Speed endurance, technical work, and speed
-I began with an untimed 60 at pretty much all out from standing, trying to just build momentum and run relaxed.

I proceeded with 2*60 from four point both in around 7.7 FAT equiv. This time I was also trying to just build momentum and run relaxed the entire time and though I felt I accomplished this it obviously didn’t work in getting a good time.

I decided to switch up and ran a 30 trying to work on complete aggressiveness, while still being relaxed.

I followed this with a 60 from four point doing the same thing to 30m. Unfortuneately, I couldn’t really stop the aggressiveness for the “let the race come to you” section as well as I wanted, but I still ended up running a 7.2 FAT equiv., which was a tie for the fastest that I’ve been running.

I did around 90m @ ~90%, trying to just work on being relaxed and being in the chill zone for most of the race.

I ran a 30 @ all out from prone trying to get from Point A to Point B as quickly as possible.

I ran a standing 60 trying to combine these two, and thought I managed to pretty well.

I ran 2*60 (again from four point), the first in 7.1 FAT equiv., the second in 7.3 FAT equiv. I had a fair amount of lactic acid going for the second so I think it was a run of equal merit. Both felt like a good combination of aggressive acceleration and relaxed “let the race come to you” post acceleration section.

The thing is that I pretty much knew all this already; I have to be agressive at the beginning and let the race come to me after. However, what I did learn was that just because I know this intellectually does not mean that I can do it, right now I’m in the position of having to teach my body this every time I step out on the track. I think after my warmup accelerations and before I do my workout I’m going to do 130 from prone at all out, 190m @ ~90%, and 1*60m from standing. If this can teach me how to be getting the PB time from the beginning of the workout I’ll be in good shape and this is something I need because right now when it’s race time I’m not going to be doing what I’ve done a thousand times in practice, but rather on a few odd occasions where I put it all together. However I think what I learned in this session is a good step toward more consistency.

It was only around high 40s again today so I think in 60s like two weeks ago I could have gone ~7.0. So right now I’m progressing at around a tenth a week. I think I’m pretty much back to the speed I had before winter because I used to false start a lot on those trying to jump the “GO!” and now I may be a little slow but I am confidently getting away very very cleanly. So if this is ~6.5 55 area in 60 degree weather I’m at around the same point. I still expect to drop about two tenths off of 60 in the next three weeks or so because I expect the strength and flexibility gains will allow for continued progress.

[pete]

Monday, March 22, 2003
-Just some jogging in practice (unfortuneately on cinder that’s rock hard because it’s cold) and a little discus practice, but OFF.

Tuesday, March 23, 2003
Heavy lifting
-Dead lift: 36 @ 280. The way that I’ve been doing the deadlifts I don’t touch the ground but drop them to about 2-4 inches off the ground after the first rep and then explode back up. These felt great.
Rows:36 @ level 13
We’re doing a ton of throwing in practice, which is better than working with the sprinters but since I’m throwing five days a week I’m laying off on the push. I just did cuban press (rotator cuff) work: 110 w/ 20 lb. DBs and 26 w/ 25 lb. DBs.
3*10 lunges w/ 70 lb. DBs. This was tough but it was cool I could do it.

Wednesday, March 24, 2003
Tempo
In practice we did a 600, 400, 300, 200, 200, 300, 400 on cinder.
I did the first 4 at 75% but then decided that since we were getting 3-4 minute breaks after each and this was not going to have any general fitness benefit because of that I might as well minimize the pounding as much as possible and make it as regenerative as possible. So I did the next ones at jog pace.
-At the gym I did a 20 minute circuit
3*1:30 rowing
2600+ abs

Thursday, March 25, 2003
-OFF (raining outside plus felt a little drained; tomorrow is supposed to be awesome, decided to just bump everything up a day which works with
next week)

Friday, March 26, 2003
Top speed + chill work
-In practice we did 6150 on cinder @ around 80% w/ a walk around. I just worked on technique.
-Plan working so far; great session today after practice:
2~50m fly in, ~25m fly, ~35-40m chilling w/ about 6-7 minutes between reps.
Then 1*~50m fly in, ~25m fly, ~35-40m chilling and a 100m (wanted to try to transfer the building momentum at the end of 50, let the race come to you and quick puming during 25, and feeling very relaxed and not thinking much during the chill section to the 100 w/ “get to Point A to Point B” as quickly as possible acceleration). Worked very well, the 100 seemed great. It’s cool to be all the way there in a short to long program and really feel like I’m maxing out every gear for the entire run.

Saturday, March 27, 2003
Tempo
-Contrast shower before tempo (2:1; 2:1)
-545s hurdle mobility
-4250 @ incline level 2.5 @ level 10 w/ 20s rest in between reps. Then 40s 4250 @ incline level 2 @ level 10 w/ 20s rest on all except 35s before the last one. I usually do 10200 @ incline level 2 on 10 and today I was planning on moving up, which seemed to be incredibly hard for some reason. I didn’t realize until later that I was actually doing 250s. Now I’m pretty impressed I could do as well as I did.
-3000 abs
-8 minute unbelievably slow jog (actually brought my HR down from above 50% approximate max still from the tread mill work down to below 50%; .6 mile in a little over 8 minutes ). This was just done as a nice regenerative stimulus.

Sunday, March 28, 2003
Speed end work + heavy lifting
-Did usual warmup plus 30m from prone all out and ~80m @ ~90% to try to get that relaxed, let the race come to you feeling.
280m, 285m. 1,2,4 were from 4 point, 3 was from prone. Not a very good day from a technical perspective and as a result not a very good day in times. 4 was fastest but still only around 9.9 FAT equiv. (~85m) which is pretty sad. 3 was actually pretty good but the four point starts on all the others were messing up my whole race structure. A coach that was there commented that I had poor knee lift and I think this was a function of being screwed up from the beginning. I really need to concentrate on my warmup runs at the meet Thursday to try to teach my body each phase, which is what I have to try to do every time I go out now.
-At the gym 3*6 @ 305 squat
11, 5 chinups
20, 15 lat pulldowns @ 90

Still laying off the push because I’m doing so much throwing in practice.
-I might have pushed the tempo a little too hard yesterday because of the distance confusion.
-15 minute ice bath afterwards.

[pete]

Monday, March 29, 2003
Tempo
-A lot of discus throwing in practice. I wonder if this has a draining effect on the CNS at all. I’m still really, really bad, but I should maybe not have done so many throws today. Probably did around 12-15.
-20 minute circuit
-2000 additional ab reps

Tuesday, March 30, 2003
Short heavy lifting session
-I did some warm up accelerations in practice and we tried to do block work but there is five inches of loose sand on top of our cinder track so the blocks would not hold.:mad:
-Tripled at 345 dead lift today, resetting myself after each rep. Yahh!
And that’s it, meet on Thursday and Friday. :eek:

Wednesday, March 31, 2003
Tempo
-5*45s hurdle mobility
-Level 10 tread mill: 600, 30s, 500, 30s, 400 (incline 1), 30s, 300 (incline 1.5), 25s, 200 (incline 2), 20s, 100 (incline 3).
-1800 abs.
-10 minutes in the sauna and then I was beginning to feel like I was going to jump out of my skin. The combined fluid loss from the tempo + sauna meant it was time to get out. I was drinking mineral water in the sauna.

Thursday, April 1, 2003
-I decided to go for a nice 25 mile run on the street to warm up for my down hill runs. I did 10500m down a 45 degree slope on asphalt at all out and bounding back up as a recovery. I followed this by doing 10500m downhill bounds sprinting back up. I went to the weight room afterwards and did 35 sets of bicep curls with the bar.
All in all I felt this was an excellent pre-meet day.

Friday, April 2, 2003
Meet, horrible, ahh!
-100m:11.9h
200m: Wasn’t warmed up at all because I was doing field events in between and because the conditions were so bad my feet both fell asleep during the race! I decelerated at 150 because I didn’t feel like risking it any more and wanted to just settle for 3rd so I’m not gonna even post the time because it’s not really a real time.
Shot:33 feet something. Fouled on attempt 2 but that felt pretty good.
Discus:75 feet (first time ever doing it)

Ass that sucks. The main thing I think is that in the 100 I’m doing the same thing I did at the last Armory meet where I really screwed up. I got into the set position thinking get from Point A to Point B as quickly as possible and got out about four meters when I started thinking hmm…I wonder what the people around me are doing. Are any of them passing me? And sure enough they started to pretty soon. I actually made up a fair amount of ground after around 70m because I had a reacceleration in me I was going so slowly.
Other conditions were bad (nothing to raise muscle tonus since Sunday, unfamiliar warmup, horrible horrible weather) but I think the above is the main reason for sucking so much.

Saturday, April 3, 2003
Tempo
-545s hurdle mobility
-3500 @ level 10 w/ 30s rest; 1400 15s 1100 @ level 10. Definitely harder than expected. On Saturdays I go in the morning and sometimes I can feel fantastic and other times not too great.
-3000 abs

Sunday, April 4, 2003
Speed end
Fears confirmed, I think that I’m in an overtrained state. I did:
Walkback 70s from blocks, timed at 60: 7.5, 7.5 FAT equiv.
60 from blocks:7.6 FAT equiv.
70 timed at 60, from crouching: 7.6 FAT equiv.
The 7.5 is .4 worse than my best two weeks ago, which was in similarly nasty conditions.
Plans for next week are to cut down on tempo intensity but add in a small midday session to compensate and help cut down on mass and Tuesday will consist of just one 200 on cinder in spikes. Thursday we’ll have a meet and depending on how I do I’ll decide whether Saturday should be submax/lowered volume as well. After the fourth rep today I decided to cut the session short and also cut out the last strength session of the phase. With this and Tuesday being short and the tempo intensity being lowered, which I think is a big factor hopefully I’ll rebound, or at least be back at two weeks ago shape for Thursday.

[pete]

Charlie helped me plan what to do for the rest of the week on the forum on Monday. If you’re reading this, thank you Charlie! Here is what he wrote:

“So, for the time being Tues warm-up and a few throws ONLY, Wed an easy warm-up ONLY. Thurs -meet. See how Thurs goes and report back.”

Monday, April 5, 2003
-OFF with a minor cold

Tuesday, April 6, 2003
-Just did 4*200 @ around 65-75% today in practice w/ a walk around. The cinder is very hard, but since the volume was low and the rest high I think this worked well.
Around 6-8 shotput throws. Not throwing too well.

Wednesday, April 7, 2003
-800 jog to open practice up, 4 discus throws (didn’t want to but had to), and 5*45s hurdle mobility. And that’s it, meet tomorrow!

Meet
-11.8h 100m but the conditions were awful :
At the meet I could bare warmup (couldn’t stretch on the ground, couldn’t get a hurdle for mobility, and they were trying to move everything around very quickly) and the weather was horrible. It was raining during my 100, the sun was nowhere in sight, and it was very cold. I think this was worth around 3-4 tenths versus optimal conditions.

Additionally, I came in second in my race. I was around a meter behind the kid in front of me. At ~80m there was a line on the track and he threw out his arms to lean for the finish and yelled out. I got confused and looked over, sort of freezing and then we both realized that was not the right line. I ended up finishing about a meter behind him. I think if we had both run through the line we would have had 2-3 tenths dropped off our times (he’s a very fast kid).

On a nice day and without the distraction I’m sure I could have gone around 11.2h. Still fairly overtrained, but a lot better. I think by taking it easy until Monday with the high intensity work I should rebound to around 10.8h, which would put be at around where I was at 2 weeks ago. Unfortuneately, even if I get optimal conditions weather and racer wise the time won’t come out as a 10.8h since I’ll be on cinder and I’ll have to guess on the conversion.

-Shot was 34’9", again really awful, but I think a symptom of the overtraining.
Discus was 65 feet. I just really suck at it, but I probably could have matched my last meet effort (75 feet) if my fingers weren’t frozen. By the 200 it was dark, and raining freezing rain. Probably in the low 40s at the highest by this point. The kid who beat me ran a 49 400 indoors, so I assume that in the best of conditions he could go at least 22.0 200. He ran 24.5 and I came in right after him at 25.0. Doesn’t really say much about ability, I’ll need a 200 with better conditions to be able to tell my ability.

Friday, April 9, 2003
Tempo
-545s hurdle mobility
-10200 @ level 10, incline 2, 20s rest
-2000 abs

Saturday, April 10, 2003
Sick again. :mad:

Sunday, April 11, 2003
Tempo
-20 minute med ball throws and mobility (using med ball) circuit
-150 sledgehammer hits

Wanted to keep it a little light today because I’m still a little sick. Got some incredible sleep last night and Friday night, hopefully I’ll not only be over the sickness for tomorrow but completely rebounded, but being sick makes it a little tricky. This was quite a week to start out with!

[pete]

Monday, April 12, 2003
Meet
100: 12.4h, but I beat a kid that says he usually goes low 11s or high 10s (I assume handtime). Of course being about a tenth-.15 in front of someone like that would be where I would be hoping to be right now, but I don’t know whether to believe him. I think I do though because last year I ran a 13.7h at the track at the time I was running around 12.0h. A kid on my team finished about 3 tenths behind me, which is a little faster than I would expect him to be coming in, but he could have just had a good race, I think with my higher strength levels I might be able to utilize the return of an all weather track better, and I usually do a better warmup than him but today we could only both do accelerations. The only other person who I talked to about time for this length event also ran a second and a half slower than normal in the 100 hurdles. It was cinder and the weather was horrible but from these collective experiences I expect that the 100m overdistance. 1st place
200:25.9h. Beat the apparently low 11/high 10 kid out by a tenth, too many factors to extrapolate to a real time. 1st place
Shotput:38’6", 2nd place, lost by an inch :mad:
Discus:78’6" (yes, I still really suck at discus), didn’t place

Tuesday, March 13, 2003
Tempo
-At 12 AM: 20 minute med ball circuit
-In practice: 25 minute mostly med ball but also weight/body weight circuit
-200 core units in practice
-150 sledgehammer hits

Wednesday, April 14, 2003
-OFF

Thursday, April 15, 2003
Meet :mad:
-Shot putted first and had to run over to the 100m and barely warm up. Unsurprisingly after about 40m of very good racing I felt a pull in my left hip abductor. I threw discus and didn’t do well because I was afraid to put too much effort into it. So it looks like lots of ice tonight and tomorrow as off and only light on the weekend. :mad:

Friday, April 16, 2003
-OFF

Saturday, April 17, 2003
Tempo
-25 minute med ball/mobility(no unders obviously)/body weight/small movement weight circuit
-150 sledgehammer hits

Sunday, April 18, 2003
Tempo
-25 minute med ball/body weight/light jump/small movement weight circuit
-1500 abs
-8 minute jog REALLY REALLY slowly; 5.0 mi/h, I assume >50% hR though I did not measure today.

[pete]

Monday, April 19, 2003
The groin was feeling great after the weekend and then started bothering me again while playing ultimate frisbee in gym. On recollection I think this might be where the problem started from, since I probably have a lot of hip abductor max strength and hurt it trying to use it in a velocity movement. I’m going to get a note now, but this was very frustarating.
The school trainer massaged my hip flexor after school and confirmed that it was incredibly tight; she was amazed at how tight it was. However, that seemed to loosen it up.
-I took the day off afterwards.

Tuesday, April 20, 2003
Power cleans + Tempo
-5*4 power cleans @ 135 w/ relatively short rest (2 min. 30). Not too hard.
-200 (incline 2), 20s, 500, 30s, 400 (1), 30s, 300 (1.5), 20s, 200 (2). Good to see I haven’t lost any general fitness as this was not too tough.
-1500 abs.
NOTE: Didn’t want to ramp the volume all the way back up to normal since that’s normally what makes me sick after I’ve had to take it easy for a bit.
Tomorrow I’ll do more tempo work and then Thursday I’ll try a speed session.

Wednesday, April 21, 2003
Tempo
-20 minute MB circuit at lunch
-150 sledgehammer hits
25 " golf swings
50 " hits

Thursday, April 22, 2003
An attempt at hills
-I tried to do hills. I did a set of 8*~12m up the 15 degree grass hill in my yard followed by some AIS and then on the 2nd rep of the next set I aggravated my groin again.
I had a long debate with myself about whether to go to the gym and do power cleans but I eventually decided that would not be a good decision since the groin is involved.

Friday, April 23, 2003
-OFF

Saturday April 24, 2003
Power cleans and tempo
-Power clean’s didn’t go too well. I was going to try to do 83 @ 165. I did 13 and then missed the third rep on the 2nd set so I decided to just do 2 rep sets for the next 6. The total workout went like this:

13, 22, 1missed first and got second, 22, 1missed first and got second, 12 (=8 total sets). I think the ones I missed were mainly because I just wasn’t concentrating on getting under quickly enough though.

-30 minute med ball circuit (I think I do about 400 reps/ten minutes since I’m using a wall which makes it go fast)
-200 sledgehammer hits
-25 " golf swings

Sunday, April 25, 2003
Tempo
-25 minute weight room circuit (may have been a little overzealous on side bends and have a little DOMS tomorrow)
-2000 additional abs

Meet tomorrow.

[pete]

Synopsis of the current situation
Right now I’m very frustarated, very annoyed, and very worried that I am going to have lost a lot. Before the winter season began I was running ~6.4 FAT 55. I didn’t get back to that time until a few weeks ago because I wasn’t able to get much speed work indoors. Then the times started increasing, which I figured was overtraining, and with that and the groin I haven’t been able to do much speed work for what was supposed to be the entire pre-comp. And the three full sessions I had before that were slow because of overtraining. What if I was wrong and it wasn’t overtraining and I’ve just been taking time off of doing speedwork? I hope I haven’t forgotten how to run fast, or at least what’s fast for me. Very worried. I’m praying I’ll be able to get some good 60s in Saturday to see if I can go sub or at 7 or to see if now I’m at 8! The bad thing is I know that I need to do a lot of speed work to be moving fast, hence the reason that I lost so much during indoors.

[pete]

Monday, April 26, 2003
Relatively high volume hang cleans
-34 @ 142 1/2 (2 1/2 on one side and 5 on other by accident, meant to do 145) 24 @ 155. I’m improving rather quickly in these but its just getting back into the movement because I hadn’t kept light ones up during the MS phase (stupidly).
-Pouring all day so the meet was cancelled.

Tuesday, April 27, 2003
Tempo
-30 minute med ball/swinging med ball circuit. I found out my gym had one of those med balls on a rope you can use for rotational movements so that was really cool and I used it pretty extensively in my circuit.
-1500 additional abs afterward.

Meet tomorrow. I feel like a lot is resting on it because I haven’t been able to do timed sprints in so long and I feel that I could have lost a lot or be right back where I was before the possible overtraining or better (I’d be happy with either of the latter). We shall see.

Wednesday, April 28, 2003
Meet
-Ran against the same kids that I ran against in that meet where I thought I would have gotten 11.2h if the weather had been right and the kid in front of me and I hadn’t messed up at 80m and also figured I was overtrained. Well today two kids beat me from the team and I ran about 11.6h. The 200 was a disaster in 25h though I did slow down a bit when I realized that I could only get third. General fitness is actually good but all lactic endurance is gone because I haven’t been able to get fast running in in a while. Muscle tone was like jelly. I’ve been thinking for a long time that I was capable of ~10.6h because of a few times that I would occasionally get in practice but it seems that right now I’m much more like an 11.4h runner and that there’s been loads of mounting evidence to point to this. I cannot handle this though because that means that I’ve done all this training since June for 2 tenths of a second and that I would probably at best gain another 2 tenths if I trained hard next year and from the law of diminishing returns I would not improve as greatly from that point forward. I’m not busting my ass until I graduate college so that I can break 11 seconds. I want to be the best at something and if it turns out that I don’t have the genetics to do so with sprinting I’ll move to strongman training or something. It is possible that when I can finally start getting three sprint training sessions a week (something I haven’t been able to do since the before winter) everything will start rushing back but right now getting to 10.6h or even 10.8h within the next few weeks seems pretty unlikely. Shotput was 35’3" or something, having a lot of problems with that. Discus was a PB of 85 something.

Thursday, April 29, 2003
Pretty light tempo
I was going to do tread mill tempo today but I accidentally had too much coconut oil which left me feeling sick for a while afterward so I ended up doing:
2545s hurdle mobility bare foot (now including unders and not just stepover and carioca over)
150 sledgehammer hits
75 sledgehammer golf swings

Friday, April 30, 2003
OFF. It was a good thing that yesterday was light from a psychological perspective because today I had to go sit for 4 hours at a relay track meet that it ended we couldn’t run in anyway (good thing we couldn’t run though because I still had some DOMS from Wednesday and actually the unders as it turns out and it was just going to be a 400 and I need a lot of speed work right now). The day was not fun.

Saturday, May 1, 2003
Speed end
-3*60 w/ walk back:
7.3 FAT equiv., 7.2 FAT equiv., from prone and not timed

-100, 60 w/ walk back
11.7 FAT equiv., 7.6 FAT equiv.

I have of course come up with many theories about why things are not going too well in the meets now but I think that I may have found a pretty valid one here. In the 100 I felt like I really was not running as all out as during the 60 throughout the race. I think if I had been timed at 60 I probably would have been around 7.5-6 and it wasn’t just tremendous deceleration. So I will try to do some drilling to work on running as hard as possible for the first 60.

Sunday, May 2, 2003
Tempo
-3400 @ level 10 and incline 1 on the tread mill. Had to go to the bathroom which took about 8 minutes since I had to go downstairs so I decided to finish the workout with 1500 @ 10 and incline 1 and then 1*500 @ 10. 30s rest in between all reps and the ten minutes between the sets.
-2000 abs

[pete]

Monday, May 3, 2003
Hang cleans
-Poring all day again. 5*5 hang cleans @ 135. We were supposed to have a meet but it got cancelled.
-1000 abs

Tuesday, May 4, 2003
Tempo
-~12 shot throws and 23300 @ 70-75% + 5*70 @ ~55-60% on our hard, uneven cinder track. Unfortuneately I couldn’t go any slower than this. Rest intervals were very long, about 3 minutes between reps and 10 minutes between sets. This was in track practice of course.
-30 minute low intensity med ball/jumps circuit at home
-150 sledgehammer hits. Speed tomorrow if the weather holds up.

Wednesday, May 5, 2003
-OFF (a few throws including shot)

Thursday, May 6, 2003
Speed session
AP test this morning (English). Oh it was brutal! I’m very happy to get it over with though and it wasn’t that bad.
-I tried to enforce the idea of running as hard through 60m of a 100 as I would during a 60 alone (see last Saturday entry). Did:
gun 60
2*gun 60, slow down and just go around 85% 30, gun 20
gun 100
Went well, the 100 definitely felt faster than I’ve run it before but I can’t confirm this because there was no watch.

NOTE: Weight is doing weird things. I seemed to have gotten to the point where I was averaging 183 instead of 185 about a week ago, so I thought I was about half of where I want to be (180) but this week I have gone up to an average of 184. Unfortuneately I can’t do med ball before lunch this week because I don’t have access to a car. This morning I was 187 (the heaviest I’ve ever been in the morning) which was strange but I’ll probably be back down to 184 tomorrow. There are about two weeks left in the season, hopefully I can get down to averaging 181-182 by then, I think it would definitely help my running.

Friday, May 7, 2003
Very light tempo
-5*45s hurdle mobility. Important meet tomorrow.

Saturday, May 8, 2003
-100: 12.1h, 12.2h
200:25.4h
Shotput:40’6" (PB)

Obviously, this is beyond discouraging. I am just pissed and confused.

Sunday, May 9, 2003
Tempo
-Couldn’t do extensive tempo b/c of Mother’s Day. Did 10 minute med ball circuit followed by 200 sledgehammer hits and 100 sledgehammer golf swings.

[pete]

Monday, May 10, 2003
Power cleans
-In practice we did the usual stupid crapola: 6200 and 6100 w/ around 3-4 minutes in between. Ran them 50-70%. Cinder track was crap, very uneven and started to bother my shins and even groin again a bit.
-At the gym did 5*4 power cleans @ 165.

Tuesday, May 11, 2003
Tempo
-About 6 throws and 10 first step starts. 6*100 tempo w/ tempo pacing in practice on cinder.
-20 minute med ball/jumps circuit at home. Home meet tomorrow.

Wednesday, May 12, 2003
Low volume high intensity session
-Ahhh, damn cursed season!! Absolutely beautiful all day until the other team arrived and then it starte downpouring so we got cancelled yet again (twice now with the same team). So instead of doing a regular pre-comp/comp week I’m now tapering for Friday/Saturday county meet (Monday now becomes the first day of a 5 day taper). Obviously my performances have been bizzarre lately, and I realize you can’t taper off a matchstick, or however that expression goes, but the time for good performance is now so I figured this is what I should do. So today I just did 46 power ball tosses:
6/each
6 two handed
6 left (to counter shotput)
8/each
6 two handed

I used to go for distance but now I’m just going for height which I like a lot better and allows for a higher volume. I think the throws range from around 30-40 feet using my 10# power ball, which I think is pretty impressive though I’m not sure.

Thursday, May 13, 2003
Light tempo
-20 minute MB circuit at lunch.
-In practice: 1 1/2 mile jog in practice on the street, which is something I hadn’t done in a while, 10 first three steps starts on grass in shoes, 3 shot throws and 4*100 tempo.

Friday, May 14, 2003
Meet pt. 1
-12.28 FAT 100.

Saturday, May 15, 2003
Meet pt. 2
-24.6h 200.
-36’something" shotput.

Sunday, May 16, 2003
Tempo
-This may just be my last running extensive tempo session ever. Did my favorite workout @ level 10: 600, 30s, 500, 30s, 400 incline1, 30s, 300 incline1.5, 30s, 200 incline2, 20s 100 incline2.5. Tough stuff!
-Weighted ab work:
Lat pulldown crunches @ level 5: 312
Rotations w/ 45 lb. plate: 324 (each side = a rep)
Have to find a good exercise for weighting lower abs, I could do a set of 30 for hanging leg raises so I included it in the L.I. ab work.
-3000 L.I. abs

So why the weighted abs and, even more strange, the last extensive tempo session? Well folks, I think the time has come to hang up my spikes. I am about as fast as last season, maybe about a bit slower after a year of extremely hard, smart work and I think a lot of it has to do with a low maxV due to being 10 pounds heavier this year. It was accompanied by a lot of strength gain and I think I’m probably leaner but it slowed me down a lot after acceleration. I have decided to venture into…drumroll please…strongman training. I’m having some pangs writing this but I know that strongman really is something that I would like to do and I think that by being one I will truly embody a full athlete: accelerative abilities like lightning, strong as a freight train, and extremely explosive. I am going to do some basic strength training next week, we will have the last two meets of the season, and then I will formulate a plan and begin strongman training after a recovery block.

[pete]

Monday, May 17, 2003
-OFF

Tuesday, May 18, 2003
Meet
-100:11.8h
200:24.6h
Shotput:38’something

Wednesday, May 19, 2003
Accumulation style weights
-Military press in morning: 210 @ 95 and 17 @ 95 (didn’t fail on the next rep because I didn’t attempt it because it was futile; obviously hoping to do 310)
Practice: 2800 @ ~3:30 w/ 3 minutes rest and 400 at ~1:30 if I had to guess on the cinder.
After practice:
-310 @ 265
-210 w/ left leg working and 310 with right leg working split squats. I think I have a bit of an imbalance due to how much more difficult the right leg was so that is why I dropped a left set.
-46 BW chinups

Thursday, May 20, 2003
Tempo
-1 mile run in practice and 9 first step starts in practice.
-30 minute medball circuit, 80 sledgehammer hits, 50 sledgehammer golf swings, and 30 tire to shoulder lifts.

Friday, May 21, 2003
Meet pt. 1
-100:11.8h

Saturday, May 22, 2003
Meet pt. 2
-200:25.7 FAT (ouch, I guess I sort of jogged it, I didn’t feel like I expended myself afterwards. I don’t know why this was)
-Shotput was <38’
THE SEASON FROM HELL IS FINALLY OVER!

Sunday, May 23, 2003
-OFF

[pete]

Monday, May 24, 2003
Lower body max strength weights
-36 @ 295 dead lifts w/ thick bar (which weighs fifty so I loaded on 245, same for RDLs). I had done these in the past by letting the weight go below knee level and then pulling up without touching the floor. I did this for the first set but then realized that this was probably not the smartest thing to do for strongman training. So for the next two sets I did them by putting them on the floor, resetting i.e. standing up and shaking the hands and then starting the next rep. All in all there was at most 3-10s between reps.
Auxillaries:
-18, 110, 18 @ 185 RDLs; I thought I could follow the first set with 210 but my grip couldn’t hold past 8 on the 3rd set.
-110 and 215 weighted standing cable crunches with different weights.
-110 and 1*6 lunges with 2 70 lb. DBs. By the sixth rep my grip was completely fried and I had to start and stop several times just to get the DBs back to the rack about 10 feet away. Probably for the best anyway as this would probably have been too much volume to start with.

Tuesday, May 25, 2003
Upper body accumulation weights
-Chins: 9, 5, 4, 4. Ouch, but I think in part this was because grip was fried from yesterday.
-38 bench rack lockouts @ 135. Each rep was started when stretch effect had diminished. Pins were about 3" from chest. I figure that this is just general tricep work and as such I don’t have to be really specific for lockout strength and go overhead, which might put too much tax on the shoulder. Grip was close, where the knurling ended and the smooth began towards the middle of the bar, not sure how far this is.
Auxillaries
-30, 25 lat pulldowns (@ a weight that made this difficult by the end of each set)
-38 tricep pressdowns
-1*5 hanging pike raises which hurt my shoulder for some reason.

Wednesday, May 26, 2003
Tempo/extra workout
-20 minute MB workout. Made these harder then what I was doing during the season by doing some of the core movements explosively along with the usual low intensity movements. I used the ball on a rope (tornado ball?) to do 9 reps on a side and then on the 10th let 'er rip and also did standing back tosses (no legs involved) explosively. I also did physioball situp throws from farther away then usual but I think it still stayed within the L.I. category.

Thursday, May 27, 2003
Tempo/extra workout
-30 over shoulder tire heaves
75 sledgehammer golf swings
100 sledgehammer hits

Friday, May 28, 2003
Speed/conditioning + Lower body accumulation weights
-I usually don’t put in things like small basketball/frisbee games even if they are pretty intense but today I think I need to include that I played ~1 hour (two 30 min. segments) of Ultimate Frisbee. First game was awesome, we were losing and then I really got in the zone and started outjumping everyone and getting some really nice catches and throwdowns.
The second two games were in a row and 15 min. each and I did not do too well in either of them. Legs were very tired by end of last game. I guess most of it fell into very short high end intensive tempo work which, since I’m no longer sprinting, could probably help as a stimulus for helping with lifting speed. Either way it was fun and good for keeping generally conditioned. I have to see if I can get in more of these; this was at “Spring Day” at the school (where interestingly if you are not interested in the activities you can watch a movie or play Xbox).
-Went to the gym immediately after to try to maintain some semblance of a warmup. This might have been a bit of a mistake, I think I would have probably done better if I had waited 3-4 hours.
Squats: 18, 17 failed on 8th, 14 @ 295. I definitely could have gotten the 38 as planned if it weren’t for all the frisbee. On the last set I had more in me but because of the drain of the second set I didn’t want to go anywhere near failure.
Auxillaries
Split Squats: 310/each @ 135. Defranco says these help with conditioning: YEAH! he’s right!!!, this is fucking cardio!
Thick bar hold (thickest bar in the gym which isn’t all that thick with a towel draped around one time (I couldn’t figure how to completey wrap it b/c I was in a fatigue daze so I just draped it so I couldn’t touch finger to finger) for 1:08 seconds @ 140. Didn’t set pins up so I had to leave a little in so that I could get the weight to the floor safely, probably could have done a few more seconds if I could have just dropped it.
Pull-throughs: 18, 1*12

Saturday, May 29, 2003
Upper Body Heavy Lifting
-Chins: 7, 7, 10. Wanted to do 37 and fail after the 7th but this was great, albeit very surprising since last week my best was 9 on the first set. I think that my grip must have been fried that day. Hopefully I can get up to a first set of 15 by my recovery block.
-Military presses: 16, 14 and fail on fifth @ 105. Very surprising as I did 210 and 17 @ 95 and wanted to do 38 today. I think the chins might have tired me out some but obviously the strength added when lowering reps is not very high for me with military presses. Next week I think I’ll do these first instead of the chins for this workout and then do the chins first on the first workout of the UB workout of the week.
Auxillaries
-Slow eccentric chins:88s, 86s
-Tricep extension: 3*10
-Regular bar hold: 185 for 42s

Sunday, May 30, 2003
Tempo
Weighed 190 in the morning, whoa! Yesterday I was 189 and the highest before that was 187. It’s cool though, weight gain is a good thing now.
-7200 @ level 10 and incline 3 w/ 20s rest. Was going to do 8200 but I felt like I was going to throw up; it was tiring but I felt like that because I had eaten too much in the morning. Evidently general fitness is very far from flagging.
-3*2:00 bouts on the rowing machine
-2000 abs

Later:
Depletion pushups: 50 (PR), 12, 12

Monday: rHR=54-56

[pete]

Monday, May 31, 2003
Plyos and Powerball Throws
-Raining and the gym was closed for memorial day. AAARGH!!! Still got a pretty good workout:

40 sit jumps (done like a box squat from about 1" below paralell)
18/each stepup jumps on 18" box
30 reactive tuck jumps (done in sets of 5; others exercises were obviously in sets too but this is not really important because all were done with the recovery to allow each to be all out)
5 vertical jumps
24 one legged depth landings off 18" box (I don’t have a high enough box to do two legged)
20 squat jumps

---

=155 plyos

15/each powerball throws
6 two handed powerball throws

---

=36 explosive throws

-Later: 3*6 pushup position ab rolls. OWWWWWWWWWW! in a good way.

Tuesday, June 1, 2003
Upper Body Speed Day
Chins: 12, 6, 6 (I’m not doing upper back speed)
Military presses: 82 @ 60% = 80 lbs. Felt good, all felt fast.
Auxillaries
Did some lower body auxillaries as well since yesterday was a pretty short workout:
36 @ 225 snatch grip deads (first set I placed on the floor and reset, 2nd two sets I went at least 2" below the knee and finished the set before putting them on the ground)
16 & 28 @ 205 front squats. A bit tough but I was happy I could do these.
High rep lat pulldowns: 225
38 dips
3*10 standing cable crunches

Wednesday, June 2, 2003
Tempo
-20 minute med ball circuit @ lunch. Again using explosive, more high intensity exercises as part of it.
-100 sledgehammer hits, 75 sledgehammer golf swings, and 50 high tension band ab rolls (rolls=750 core units)

Thursday, June 3, 2003
-OFF

Friday, June 4, 2003
Lower body speed day
-82 @ 235 speed dead lifts w/ 45s rest. Felt very good.
Worked up to a max. 3151, 3351, 3851 (big new PB but haven’t maxed in a long time), 405miss (barely got off the floor). Dissappointed about missing 405 because 4 plates looks cool but this wasn’t bad. In two weeks I’ll do another speed day and go from 365 to 405 and I think this might allow me to do it because 385 fried me some.
Auxillaries
-Step ups w/ 215. Pretty low box but I bent my support leg a little so that I went deeper. Probably about an inch or so above paralell on most rep. 210/each and 29/each (on last set wasn’t too near failure but I just didn’t want to make any mistake from fatigue while stepping onto a box with a barbell on my back).
-210 pull-throughs and 112. Last set of 112 was with the same weight. I guess I always underestimate myself on these for some reason.
-36/each step-up jumps
-112/each + bump up the weight and 210/each woodchoppers.
-10/each powerball throws
-312 ab rolls on knee from about 3 feet high (pretty hard, nice variation).

Saturday, June 5, 2003
Upper body speed + chin work
Partial chins:
20 (just letting head below the bar), 8 (from a little above hang to right below getting the head over, 6 (same as first). 90s between sets.
Speed work
35 push press throws w/ a pair of 10 lb. DBs
25 push press throws w/ 10 lbs. in just left (when using both these sucked compared to my right; this is unsurprising because of shotput so this was to work on rectifying the imbalance)
57 MB slams onto the ground from overhead
310 handclap pushups w/ 2 min. R.I.s

Sunday, June 6, 2003
Tempo
4400 @ level 10 and incline 1.0. Very tough.
22:00 on rowing machine
2000 abs

Later: Depletion pushups with feet elevated about a little more than a foot. 43, 15, 10.