Wednesday: Bodyweight 184lbs
Warmup S
Front squat 5x3x60-65-70-75-80%
DL 12x1x65 r 10s
Rdl 2x5x70
Hypers 3x12 (bar on back)
Mod hanging leg raises 3x20
Strong!!! Been working on my sprint program for the upcoming spring it’s gonna run 8 months leading into my first indoor meet. I have most of it done but I will continue to make changes as I come up with new/better ideas etc.
So your first meet will be next year?
Yep - just like i said 4-5 months ago. No rush… 8 months focusing on weights and mobility over the fall/winter before shifting the focus to the track spring/summer. I’ll know when I’m ready based on my electronic 30m times.
Friday: Bodyweight 184lbs
Warmup B
Squat 10x3x60% r 60s
Squat 3x5x65
Pause squat 3x6x55
Weighted planks 3x45s
REST!!!
Saturday: Bodyweight 185lbs
Warmup J
Bench 2x8x70%
Wide bp 2x6x75
Spoto press 2x10x65
Lat pd 5x12
1a: Db front raises 2x12
1b: Db tri ext 2x12
1c: Db hammer curls 2x15
Cardiac 20mins
Much stronger then my first high volume bench session.
Week 15: Bodyweight 183lbs
Monday:
Warmup B
Squat 4x8x65%
Squat 3x6x70
Pause squat 3x8x60
Weighted planks 3x60s
Can’t wait to deload!!! Workout was actually pretty easy compare to week 13.
Tuesday: Bodyweight 185lbs
Warmup J
Bench 2rm (did previous max for 2reps - 5 weeks ago)
Cg bp 2x3x85
Spoto press 2x4x75
Db supp row 5x10
1a: Db front raises 2x10
1b: Db tri ext 2x10
No running/cardio today. I wasn’t suppose to go that heavy but I felt good so I increased the weight by 10lbs.
My training over the next three months is all set to go. I been playing around with different ideas for the final two months. This is what we got so far…
Weeks 1-3: Strength block
Weeks 4-5: Explosive strength
Weeks 6-7: Reactivity and power+ low volume acceleration work
Weeks 8-9: Peaking + low volume acceleration work
Week 10: Field testing - following by 3-4 weeks of rest leading into sprint training
I’ll have a group of exercises that will be performed in each block the only thing that will change will be the volume. Auxiliary exercises will be mixed in here and there. Very similar to Charlie vertical integration.
Lower body:
Squat
Depth jumps
Jump squats
Upper body:
Bench
Depth pushups
Explosive pushups
Wednesday:
Warmup S
Front squat 5x5-4-3-2-1x65-85
DL 2x8x70 (went 15lbs heavier)
Rdl 2x8x75
Hypers 3x15
Mod hanging leg raises 3x25
Easy session. My legs (upper legs - always had small lower legs) are starting to get big again like the good ole days.
I don’t get into the holiday season like most Americans. My life is like clock work just another day… As a Black American who works every day to hold our country accountable for its rampant racial inequality that is a continuum of centuries of racism, terrorism, and genocide, Thanksgiving is truly a tough holiday to process. I’m sure my family and friends are enjoying all the food etc…
Well, I understand what you are saying as the USA has like most countries some history issues with it’s past. ( yeah, that is a gross under statement for sure)
We or I don’t know too much about you but it seems like you have become successful in the face of so much of what you are saying to be true. I am only able to imagine.
Perhaps there are different ways you might look upon this very large holiday that as you say may be celebrating aspects which have negatively effected a large population in the USA including yourself and your family extended and otherwise.
Marginalizing entire populations is never a good thing and it continues to happen on our planet as we speak without too much knowledge for any of us. It does not make it right but it’s shocking that so much genocide and racism persist with all our knowledge and advancements.
In the face of my own issues and bitterness to what may not be I have found practicing gratefulness for what is and what I have to be empowering. I am not suggesting that works for all but it’s been a tool I have found useful and liberating at times.
Seems that you are a hard working person who has taken a fair bit of pride in who you are and continue to become. How about celebrating that fact and call is “Happy Your Life” instead of “Happy Thanks( not so giving) aka for Crap like racism, genocide etc”. Life sometimes sends lemons so maybe make lemonade. Just an idea.
Between a couple investments and my sports betting, I’m doing well enough to keep my wife home with my son.
Friday: Bodyweight 184lbs
Warmup B
Squat 5x3x75% (went 10lbs heavier)
Squat 2x2x80 (went 10lbs heavier) + 480x2 530x2
Pause squat 3x4x70
Weighted planks 3x60s
Felt really strong today, I added those two extra sets of squats (480-530). I surprised myself with today’s workout because the volume has been high and loads submax - I wasn’t expecting to be this strong. I have no doubt I will do my previous max for a easy double next phase.
Sat: UB
Sun: REST
Mon: Deload (if the weather is good and my body feels good ill go to the track and run some 30’s)
Saturday: Bodyweight 186lbs
Warmup J
Bench 8x3x65% r 60s
Wide bp 2x4x75
Spoto press 2x6x65
Lat pd 5x10
1a: Db front raises 2x10
1b: Db tri ext 2x10
1c: Db hammer curls 2x15
Postworkout meal yesterday was a whole sweet potato pie over 2000 cal = does the bodyweight good. Time to deload!!!
Side note - I’m actually starting to feel strong on the wide grip bench press. My normal bench grip is fairly close (one thumb length from inside smooth), I’m not going super wide - just wider then normal. Close grip bench is half thumb length from inside smooth. If I decide to do a powerlifting meet I should probably learn how to low bar squat.
THanks for giving us your land.
My wife training is going well she has one more week before a deload (4 load/1deload).
Week 3:
Monday:
Rowing 5mins
Squats 3x10
Bench 3x10
Block deadlifts 3x10
1a: Db row 4x12
1b: Walk lunges 2x12 steps
2a: Pushups 2x15
2b: Hypers 2x15
Wednesday:
Rowing 5mins
F squats 4x10
Wide grip bench 4x10
1a: Seated rows 4x12
1b: Leg press 2x12
2a: Db incline 2x12
2b: Good morning 2x12
Friday:
Rowing 5mins
Bench 4x10
Rdl 4x10
1a: Lat pd pronated 4x12
1b: Db rev lunge 2x6
2a: Db mil press 2x12
2b: Hypers 2x12
Saturday:
Ellp 5mins
Squat 4x10
Cg bench 4x10
Seated row 4x10
1a: Goblet squat 2x12
1b: Pushups 2x15
1c: Good morning 2x12
Treadmill 60on/60off x7
Week 16: DELOAD
Monday: Bodyweight 186.4lbs
Squat 4x3x60%
Pause squat 3x60
Weighted planks 3x30s
Gained 10lbs in this 4 week phase… Deload weeks I usually try to do things different - wear different workout clothes, listen to different music, even dropping the warmups and getting right into the weights. Today I tried squatting without doing any warmups etc and my knees wasn’t having it. After 20-30 bodyweight deep knee bends etc I was good to go.
Hrv: 67.5
Readiness 8 - Green
Resting HR 66.3
Only using hrv the week of and after deloads.
Tuesday: Bodyweight 187.4lbs
Bench 3x5x60%
Cg bp 5x60
Spoto press 5x60
Db supp row 3x10
Quick 20min session…