Fri: 360
Warmup C
3x3x40 sled
Louisiana 1x10
400 jog/walk bare foot
Ab circuit 1x20sec
pc 4x6
bs 3x10x80% of 10rm
rdl 4x8
Depletion push-ups 3x
weighted decline sit-ups 3x10
bike/stretch
Overall good session, I am feeling good on the squats. Time for NFL football!!
Quick update: No soreness from the RDL’s this weekend and overall my body feels great. I need to do a better job with my diet because I am eating like shit.
Week 3:
Mon: 400
Warm-up C
2x5x40 sled
Texas 1x30
400 walk/jog bare foot
Ab circuit 1x20sec
pc 4x5x60
cp 3x5x85
bs 3x10x90% of 10rm
weighted decline sit-ups 3x10x80lbs
bike/stretch
Overall 7/10 today, I started out kinda slow and felt lazy. Tomorrow should be fun with 8x400 at 3min rest!!! 
My weight has been steady between 175-178 and I still need to get leaner to reach the goals I want to achieve on the track.
If I can maintain my weight and get the squat to 500lbs I’ll feel good about my overall strength levels.
Next week I’ll start max strength work, should be much easier then 3x10. :)’
Tue: 1200
Warmup A
Ringo x5
3x400 6mins
400 walk/jog bare foot
wille x8
bp 3x10
db rows 3x10
weight circuit A 2x10
russ series 1x10x50lbs
bike/stretch
Overall good session, I kept the tempo work at the low end today and it was actually fun. I got a new MB last week and the throws are feeling great so far into gpp, most of the throws were going 16-18yds today. The upper body strength training has been good, I’m starting to feel stronger and my endurance is improving on the bench press.
What kind of MB and how heavy is it?
Wed: 1200
Warmup W
6x200 5mins CSW
4x100 walk/jog bare foot
planks 2x30sec
Overall good session, I’m starting to regain some of my previous fitness levels; the workouts aren’t as brutal anymore. Next week I will start 4 weeks of ladder workouts before going into spp. BTW, I forgot to do the 4x100 ext tempo runs…
Thur: 1200
Warmup Z
Dino x4
6x200 bare foot
400 walk/jog bare foot
wille x8
ip 3x10
lat pd fr 3x10
weight circuit B 2x10
russ series 1x10
bike/stretch
Overall not a bad day, can’t wait to get started with some heavier weights on Monday. Training mate has gained 5lbs so far, his lifting this week looked something like this:
Mon:
pc 4x5x60%
cp 3x5x85
bs 4x10x60%
weighted decline situps 3x10
Tue:
bp 3x10x60
db rows 3x10
weight circuit A 2x10
russ series 1x10
Thur:
1 arm db bp (palm in) 3x10
lat pd fr 3x10
weight circuit B 2x10
russ series 1x10
Fri
pc 4x6
bs 3x10x60
rev lunge ROM 3x10
rdl 4x8
weighted decline situps 3x10
His weight circuits are slightly different because the focus is on pulling movements, upper back, grip strength etc.
Fri: 400
Warmup C
2x5x40 sled
Louisiana 1x10
400 walk/jog bare foot
Ab circuit 1x20sec
pc 4x6
bs 3x10x85% of 10rm
rdl 4x8
Dep pushups 3x
weighted decline situps 3x10x60
bike/stretch
Overall not a bad session, started out kinda slow on the sled pulls but things picked up towards the end. Friday’s are always brutal for us but it’s nice having a training mate because he’s there to push me through these tough training sessions. The weights were good today but the dep pushups sucked ass!! I have some video of the sled pulls that I will post later tonight.
Probably won’t post the video since the quality isn’t good, may wait until I get a better digital cam.
Damn I havent done any dep pushups in a while. I never look forward to it
Lol, today was a bad day. The sled pulls looked decent, I’m trying to correct my body position.
Looks good man, any way you could slow mo those puppies?
How much weight are you using?
11lbs free weight
10-12lbs sled weight
+/- a couple lbs.
How heavy are your sled pulls?
I know when I do Them I have between 25-50 lbs. It looked like you were getting no real resistance.
LOL, I was getting plenty resistance, ask CF how much resistance you need. I’m good based on his advice. It’s stupid to use a lot of resistance when you are doing high vol pulls, we save the heavy stuff when the vol gets lower.
Well When I did that much weight the vol was low. Maybe 5 reps. I really dont do much sleds. I like to use my resistance cable. Forgot what its called. The one charlie use to use. I like it because the resistance is constant from start to finish and I can come out the blocks with it.
I’ve been using a range between 15-25 lbs so far.
I counted 9 steps to 10 yds, so I’d say that the weight is fairly effective. Unless 9 steps is normal for you, which I doubt.
You must be talking about the Isorobic Exerciser. How do you set yours up?