Been getting tons of rain since Wednesday - I’m gonna have to run on the track today because the grass is too wet. The rain suppose to pull back for a couple hours - tempo will be done indoors on the treadmill saturday if it’s raining… Let’s go get it!!!
Hrv: 63.6
Daily change +4.0
Readiness 10 - Green
Resting HR 67.1
Friday: 375 Bodyweight 189.5lbs
Warmup W
Sled: 3x5x25 90/4
Jumps uphill 5x2
MB: x8
Squats 4x4x60%
Db box jumps 4x2
Db rev lunge 2x8
Rdl 3x10
Core x100
Still haven’t been able to go in for treatment for my lower hamstring tendons - overall solid training session. Next block will be very similar to this block - monday session will be contrast accel development and fri longer sled pulls. The final block of gpp will move up to 3 speed days and longer tempo runs to prep for the intensive tempo and SE work to follow. Gonna relax and watch some baseball and softball.
Hrv: 70.3
Daily change +6.7
Readiness 7 - Amber
Resting HR 68.2
Saturday: Bodyweight 189.4lbs
Warmup Z
4x3x100 (indoors on the treadmill - bad weather - 4x3x30s on/60s off rest 3min btw sets)
Core x100
Bench 4x4x70%
Rows/Lat pd 4x10
1a: Db front raises 2x12
1b: Pushdowns 2x12
1c: Db ham 2x12
I love how the weights feel after running… I’m using 90% of my previous max which allows me not to grind out ugly reps and keep me fresh for the track work. My upper body strength always struggle when training for the sprints - lower body usually stay strong.
Hrv: 77.4
Daily change +7.1
Readiness 4 - Red
Resting HR 63.2
Damn, betting sports is stressful!!! Hopefully I can get my Monday speed session in but it’s not looking good with the weather. Gonna take it as a positive to give my tendons more rest. Gonna relax and watch some nba and mlb.
Hrv: 65.8
Daily change -11.5
Readiness 7 - Green
Resting HR 65
Week 3:
Monday: 360 Bodyweight 190.5lbs
Warmup B
Sled: 3x4x30 2/4:30
Jumps uphill 6x2
MB: x6
Squats 4x4x65%
Db Box jumps 4x2
Rdl 3x8
Core x100
Oh boy - I felt great today on the jumps, throws, and weights. The sprints also felt the best they have felt this block, the tendons are slowly getting better. My wife daily massages once or twice daily has helped a ton. It’s a long journey - can’t let one bad session or training week through you off. Gotta keep chopping wood and working towards the big goal!!! I have always had fairly quick sled pulls in gpp but this year I feel they aren’t as fast which to be expected since I haven’t done this type of work in 5 years and my goal is to get the work done while getting fit. The speed will come…
Also today’s session was done on the track. I did one track session last week, I’ll do one this week, and two next week before moving both speed sessions to the track next block.
Hrv: 62.5
Daily change -3.4
Readiness 8 - Green
Resting HR 66.9
Tuesday:
Warmup C
3x3x100
Core x150
Bench 4x4x75%
Rows/Lat pd 4x8
1a: Db lat raises 2x12
1b: Db ext 2x12
1c: Db shrugs 2x12
Tempo and bench felt strong today. Upper body is finally feeling healthy (elbow, bicep, shoulders) just need to get my lower half in order. Tons of work need to be done but I’m gonna keep chopping wood day by day…
Hrv: 64.7
Daily change +2.3
Readiness 9 - Green
Resting HR 67.3
Wednesday:
Warmup S
MB: Charlie x5
Rudiment A x20
I was so tired I passed out 9pm. After losing $8500 I had a hard time getting up for the workout but after the warmup I was good. Better days ahead!!! I’m ready to deload/test next week.
Mon-Tue: Low volume training
Wed: REST
Thur: Test
Fri: Low volume training
Sat-Sun: REST
Hrv: 74.2
Daily change +6.3
Readiness 7 - Amber
Resting HR 63.6
Friday: 450 Bodyweight 189lbs
Warmup W
Sled: 3x5x30 2/4:30
Jumps uphill 6x2
MB: x6
Squats 4x3x65%
Db box jumps 4x1
Db rev lunge 2x8
Rdl 3x8
Core x100
Bed time - big tempo session saturday morning.
Hrv: 64.7
Daily change -9.5
Readiness 9 - Green
Resting HR 68.2
Saturday: Bodyweight 189lbs
Warmup Z
5x3x100
Core x150
Bench 4x3x75%
Rows/Lat pd 4x8
1a: Db front raises 2x10
1b: Pushdowns 2x10
1c: Db ham 2x10
Deload!!!
Hrv: 72.8
Daily change +3.1
Readiness 10 - Green
Resting HR 64.2
Week 4: DELOAD
Monday: 225 Bodyweight 189lbs
Warmup B
Hill: 3x20, 3x25, 3x30 walk back/3m
MB: x4
Squats 3x3x55%
Rdl 2x5
Core x100
Tue: Bike tempo/ub
Wed: REST
Thur: Test (sprints/jumps)/lb
Fri: Bike tempo/ub
Major recovery week - gotta make sure I stretch at least once or twice a day. Staying off my legs as much as possible this week - all tempo will be done on the bike.
Hrv: 69.4
Daily change -3.5
Readiness 10 - Green
Resting HR 63.2
Tuesday: Bodyweight 190lbs
Warmup I
2x5 bike tempo 45sec on/15sec off - 3m btw sets
Core x100
Bench 3x3x65%
Rows/Lat pd 3x10
Just what the body needed today.
Looks like the rain is gonna hold off - hopefully everything goes smooth today. Gonna try and get the tendons nice and warm and hopefully deliver some decent results for the first month.
30m sprint from 3pt
SLJ
3 fold slj
Follow by my normal weights
Didn’t feel great today - just felt flat. I need to keep doing what I’m doing training wise while continuing to improve body comp with a major focus on flexibility (quads/hip flexors). I’m back to where I was before taking the month off with the sprints and jumps felt ok. I’m more disappointed in the execution on the sprints, time wise I’m on track. Slj was solid at 10ft and 3fold was 30ish.
The goal of the first block was to reestablish previous strength, power, and speed numbers while improving general fitness levels aka get in shape to train. The last 3 months of the powerlifting training - I wasn’t doing any stretching because I was always rushing to get home to my son. That was a bad decision because my quads feel like they have a steel rod running through them which making me into a “push” squatting type of sprinter. I’ll fix this over the next month!!!
Based on the test results today - I can now make small changes to the upcoming block. Let’s go!!!
Hrv: 70
Daily change +0.1
Readiness 10 - Green
Resting HR 63.5
Friday:
Warmup G
Bench 3x2x65%
Rows/Lat pd 3x10
Core x100
Nothing much yesterday.
Upcoming block:
Mon: Contrast Accel starting back with 20 and working up 30m, same jumps/throws/weights
Tue: Tempo 200s around 1000-1200
Wed: Mb throws and Jumps
Thur: REST
Fri: Sled pulls 40-50m, same jumps/throws/weights
Sat: Tempo 100’s,Rud, weights
Final block of gpp - could change slightly based on test results from previous block
Mon: Contrast accel 30-50m, jumps for distance, throws, weights
Tue: Tempo 200s 1200m, Rud, weights
Wed: Accel 30-50m, mb throws
Thur: REST
Fri: Sled pulls 50-60m, jumps for distance, throws, weights
Sat: Tempo 300’s, Rud, weights
Depends how the tempo 300’s go, they will start out as slow ext tempo 300’s move to slow int tempo 300’s then finish with hopefully fast spec end runs over 60-150m. Sounds good and looks good on paper but let’s see if my body holds up!!!
Hrv: 57.1
Daily change -5.0
Readiness 4 - Red
Resting HR 68.2
Week 5:
Monday: 260 Bodyweight 187lbs
Warmup B
20(2xsled,2x facedown) 90/3:30
20(2xsled,2xfacedown)
20(2xsled, 2xfacedown)
Jumps uphill 4x2+1x20 3pt
MB: x10 (ohb, blf, height)
Squats 4x6x60%
Db box jumps 3x4 25
Rdl 3x12 155
Core x100
Another stressful day and my hrv scores took a major hit, been ice cold with the sports betting over the past 1-2 weeks. I bump the sled weight from 10lbs to 25lbs, overall the session was solid. The sprints felt avg because there was some good ones but also some bad ones. The throws are going great - just a matter of time before the sprints/jumps take off… Felt winded throughout the session probably from not doing much last week and all the stress over the weekend.
Also today was the first day in spikes - sled sprints were in trainers and starts in spikes. Decided to add static stretching back to my speed warmups.
Time to relax and watch some softball…
Hrv: 62.7
Daily change +5.6
Readiness 7 - Green
Resting HR 66
Tuesday: Bodyweight 188lbs
Warmup C
5x200 r 3
Core x200
Bench 4x6x65%+5lbs
Rows/Lat pd 4x12
1a: Cable lat raises 2x15
1b: Pushdowns 2x15
1c: Db shrugs 2x12
I was gonna go 2min rest on the 200’s but that shit changed quick. Overall solid session - feel like I’m heading in the right direction!!! Gonna relax and stretch and tune in on some baseball games.
Finally made some cash last night and this morning and the HRV scores are trending upwards.
Hrv: 67.2
Daily change +4.5
Readiness 8 - Green
Resting HR 65.9
Wednesday:
Warmup S
Jump circuit: BJ 2x8
MB: x5 Hop ohb, Hop blf
BJ:
Pogo
Rocket jumps
Tuck jumps
Line hops
Spilt jumps
Donkey jumps
Zigzag hops
Squat jump freeze
Solid session… I’ll get to a point where I will be doing daily jumps - higher intensity jumps on mwf and lower intensity jumps/hopping on the tempo days. Gonna have a protein shake and get a little work done.
Hrv: 74.2
Daily change +10.5
Readiness 5 - Red
Resting HR 60.6
Friday: 320 Bodyweight 186lbs
Warmup W
Sled: 4x40 3m
Jumps uphill 4x2
Sled: 4x40
MB: x10 (ohb, blf, height)
Squats 4x5x60% (messed up - did 6 reps)
Db box jumps 4x3 25
Db rev lunge 2x8
Rdl 3x12 155
Core x100
Tough day!!! Bodyweight is slowly dropping. Can’t type anymore - need to lay down.
Hrv: 63.3
Daily change -10.8
Readiness 7 - Green
Resting HR 64.6
Saturday: Bodyweight 186lbs
Warmup Z
2x6x100
Rudiment A x15
Core x200
Bench 4x5x65%+5lbs
Rows/Lat pd 4x12
1a: Cable rear raises 2x15
1b: 1 1/4 pushdowns 2x10
1c: Db ham 2x15
Long week.
Starting week 6 today, I was able to take a 5hr nap and get to bed early yesterday. Let’s get it today!!!