prophet's training journal

prophet · October 26, 2003, 4:13pm

Monday, October 13:

Beginning of GPP

        warm-up - 400m jog
                       light static stretching
                       A and B skips
                       
        tempo - 3x4x100@&lt;75% 45s rest b/w reps, 10 push-ups and  
                   30 sit-ups b/w sets(90s) 

        post tempo meal

        static stretching ~ 30min

        contrast shower - 1min cold, 3min hot, 1min cold, 3min hot, 
                                 1min cold

        at least400 reps of abs throughout day

prophet · October 26, 2003, 4:21pm

Tuesday, October 14:

         Lower Body weights - warm-up sets w/squat
                                       3x10 squat w/195lbs w/90s rest b/w 
                                       sets
                                       3x10 hypers w/25lb plate "
                                       3x10 snatch grip deadlift w/ 185lbs "
                                       
         recovery drink - waiting for Go!, had gatorade and protein

         static stretching ~30min

         Cold shower for 5-10min

         2hrs later - contrast shower(1min cold, 3min hot...)

         at least 200 reps of abs throughout day

prophet · October 26, 2003, 4:26pm

Wednesday, October 15:

             warm-up - 400m jog
                            light static stretching
                           A and B skips

             tempo - 2x3x200@&lt;75% 2min rest b/w reps, 3min rest b/w 
                         sets with 10 push-ups and 30 sit-ups

             post tempo meal

             static stretching

             contrast shower

             at least 400 reps abs

prophet · October 26, 2003, 4:35pm

Thursday, October 16:

          upper body weights - warm-up sets w/squat, push-ups and 
                                       sit-ups
                                       3x10 squat w/195lbs 90s rest b/w sets
                                       3x10 hypers w/25lb plate "
                                       3x10 bench w/145lbs(only got 4reps on 
                                       last set) "
                                       3x8 bent-over rows w/95lbs "
                                       3x10 tricep pulldowns w/90lbs "

          recovery drink - still no Go!, Gatorade and protein

          static stretching ~30 min

          Cold shower ~10min

          2hrs later - contrast shower

          at least 200 abs

prophet · October 26, 2003, 4:42pm

Friday, October 17:

      warm-up - 400m jog
                     light static stretching
                     A and B skips

      tempo - 4x4x100@&lt;75% 45s rest b/w reps, 90s rest b/w sets 
                  with 10 push-ups and 30 sit-ups

      post tempo meal

      static stretching ~30min

      contrast shower

      at least 400 abs

Saturday, October 18: rest

prophet · October 26, 2003, 4:55pm

Sunday, October 19:

        warm-up - 400m jog
                       AIS stretching(not a stretching expert, my 
                       interpretation)
                       PNF stretching "
                       A and B skips
                       
        speed-work - 2x50m build-ups
                           1x~30m from lying start(not sure about exact 
                            measurements, I use the 110m hurdle marks) 
                            4.0s  ~3min rest
                           1x~30m from falling start  3.7s "
                           1x~30m from lying start  3.9s "
                           1x~30m from standing start 3.8s "

        weights - 2x3 squat w/245 lbs  ~4min rest
                     2x3 snatch-grip deadlift w/ 235lbs "
                     2x4 bench w/ 195lbs "
                     3x6 bent-over row w/115lbs "

        recovery drink - Go! has arrived!!! mmm, tasty!

        staic stretching ~30min

        Cold shower ~10min

        2hrs later - contrast shower

        at least 200 abs

prophet · October 26, 2003, 5:08pm

Monday, Ocotber 20:

        warm-up - 400m jog
                       light static stretching
                       A and B skips

        tempo - 4x4x100@&lt;75% 45s rest b/w reps, 90s rest b/w sets  
                    w/ 10 push-ups and 30 sit-ups

        post tempo meal

        static stretching

        contrast shower

        at least 400 abs

prophet · October 26, 2003, 5:14pm

Tuesday, October 21:

         lower body weights - warm-up sets w/ squat, push-ups and 
                                      sit-ups
                                      3x10 squat w/195lbs 90s rest b/w sets
                                      3x10 hypers w/25lb plate "
                                      3x10 snatch-grip deadlift w/ 185lbs "
                                      3sets pull-ups

         Go! recovery drink

         static stretching ~30min

         cold shower ~10min

         2hrs later - contrast shower

         at least 200 abs

prophet · October 26, 2003, 5:18pm

Wednesday, October 22:

             warm-up - 400m jog
                            light static stretching
                            A and B skips

              tempo - 2x4x200@&lt;75% 2min rest b/w reps, 3min rest b/w 
                         sets w/ 10 push-ups and 30 sit-ups

              post tempo meal

              static stretching ~30min

              contrast shower

              at least 400 abs

prophet · October 26, 2003, 5:25pm

Thursday, October 23:

           upper-body weights - warm-up sets w/ squat, push-ups and 
                                         sit-ups
                                         3x10 squat w/195lbs 90s rest b/w sets
                                         3x10 hypers w/25lb plate "
                                         3x10 bench w/145lbs(4 reps on last 
                                         set) "
                                         3x8 bent-over rows w/95lbs "
                                         3x10 lat pulldowns w/75lbs "
                                         
            Go! recovery drink

            static stretching ~30min

            cold shower ~10min

            2hrs later - contrast shower

            at least 200 abs

prophet · October 26, 2003, 5:28pm

Friday, October 24:

       warm-up - 400m jog
                      light static stretching
                      A and B skips

        tempo - 12x100@&lt;75% w/15 sit-ups rest b/w reps
                    depletion push-ups(52, 17, 10)

        post tempo meal

        static stretching

        contrast shower

        at least 400 abs

Saturday, October 25: rest

prophet · October 26, 2003, 5:50pm

whew! that’s a lot of recalling!

prophet · October 26, 2003, 8:48pm

Sunday, October 26:

very cold today, very slow today, must change speed day so that I can go inside

warm-up - 400m jog
AIS and PNF stretching
A and B skips
2x50m build-ups

Speed work - 2x15m lying starts 2min restb/w reps 2.7s, 2.8s
2x15m falling starts " 2.4s, 2.5s
1x30m lying start 4.3s
4min rest
1x30m falling start 4.0s
4min rest
1x30m standing start 4.1s

Go! recovery drink

cold shower

static stretching

2hrs later - contrast shower

200 abs

Alex · October 26, 2003, 9:42pm

Just curious, why the cold shower after High Intensity workouts? Is this supposed to be something like an ice bath?

prophet · October 26, 2003, 9:55pm

yeah, don’t have access to tub filled with ice, so I substituted it for the cold shower.

prophet · October 27, 2003, 11:13pm

Monday, October 27:

warm-up - 400m jog
light static
A and B skips

tempo - 3x4x100@<75% 45s rest/reps, 90s rest/sets w/10p-u 30s-u

post tempo meal

contrast shower

microstretching

300 abs

prophet · October 28, 2003, 11:41pm

Tuesday, October 28:

lower-body weights - warm-up sets w/squat p-u and s-u
squat w/205 3x8 90s rest
hypers w/25lb plate 3x10 "
snatch-grip deadlift w/185 3x8 "
pull ups(6, 6, 4)

Go! recovery drink

cold shower

microstretching

contrast shower

150 abs

prophet · October 29, 2003, 10:10pm

Wednesday, October 29:

warm-up - 400m jog
light static
A adn B skips

tempo - 2x4x200@<75% 2min reps, 3min sets w/ 10p-u and 30s-u

post tempo meal

contrast shower

microstretching

300 abs

prophet · October 30, 2003, 11:02pm

Thursday, October 30:

The workout was great today! All were comleted w/relative ease. I feel I’m getting a great base for training and am excited about the times I feel I should be running this year. Can’t wait until SPP, just one week left of GPP!

upper-body weights - warm-up sets w/squat, s-u, p-u
3x8 squat w/205 90s rest
3x10 hypers w/25lb plate "
3x8 bench w/155 "
3x8 bent-over rows w/95 "
3x8 lat pulldowns w/80 "

Go! recovery drink(so so tasty! you must buy these if you haven’t already!)

cold shower

microstretching

2hrs later - contrast shower

150 abs

prophet · October 31, 2003, 10:13pm

Friday, October 31:

HAPPY HALLOWEEN!!!

warm-up - 400m jog
light static
A and B skips

tempo - 16x100@<75% 15s-u for rest
depletion p-u(53, 18, 11) - 1rep increase/set from last week

post tempo meal

contrast shower

microstretching

300abs

Saturday, November 1: rest/college football day!(looking forward to Miami/Va Tech game as well as MSU/UM)