Felt really good today - very high motivation level to train. Sprints felt better then last week but I tweaked my right groin on the 2nd sled pull, this is the 2nd tweaked over the past 2-3 weeks. Hopefully I’m good to go by Friday. Weights felt strong as always… The things I use to be great at like sled pulls and 3pt starts feel so weird - hopefully I can get more comfortable with the 3pt starts.
Wednesday:
Warmup S
Jump circuit: BJ 2x10
MB: x5 Hop ohb, Hop blf
Groin felt better today. Tons of advil, ems, ice, easy stretching since lastnight. Hopefully I’m ready to go by Friday - if not I’ll try Saturday morning.
The plan is to do the schedule workout - groin feels good so we shall see how things go. I will add some side shuffles to my mobility jog routine and several more static/dynamic stretches to my warmup. I’ll probably take the first couple runs easy and feel things out.
Probably my best sled workout yet - most of the runs felt technical sound. I applied less effort and put the focus on staying smooth and relax. All the treatments for the groin paid off…
I think the Sunday night massage instead of Saturday made my legs feel tight/heavy today but they felt better as I got deeper into the workout. Overall the runs felt “avg” not great/not bad… This is the heaviest I have squatted in a couple months and it felt good overall. Can’t type anymore - gotta eat and relax!!!
Wednesday:
Warmup S
Jump circuit: BJ 2x10
MB: x5 Hop ohb, Hop blf
I got the work in but my legs felt like shit… Is it time to deload yet!!! 2/1 loading setup may work best for my body these days. Can’t type anymore!!!
Friday: 300 Bodyweight 188lbs
Warmup W
Sled: 3x50 r 345/5
Jumps uphill 6x2
Sled: 3x50
MB: x6
Squats 4x3x70%
Db box jumps 4x1
Db rev lunge 2x8
Rdl 3x8 205
Core x100
Legs felt good today - all around solid session. I think one of the best decisions I made this block was bumping my sled weight up to 25lbs. I may add another 10lbs. Gonna take it easy over these next couple days leading into my testing day.
Saturday: Bodyweight 188lbs
Warmup Z
2x5x100
Core x200
Bench 4x3x75%+5lbs
Rows/Lat pd 4x8
1a: Cable rear raises 2x10
1b: 1 1/4 pushdowns 2x10
1c: Db ham 2x10
I dumped the jumps today and lower the tempo volume slightly. Legs felt really good and I would like to keep them that way over the next week.
lil off topic - my wife did a squat workout yesterday very similar to what I did several months ago and she crushed the volume. It’s funny how women can handle so much more volume then men.
I notice whenever I take a long hot shower follow by 10-15mins of stretching before bed my legs feel great the next day. I was amber this morning but legs feel good - hopefully things go well over the next several days.
I worked out around noon today instead of late evening because I wanted to be home for the baseball games. Overall the session was very avg - slight headwind for most of the runs. All jumps were worst then last testing session and a very small improvement on the sprints (.03). The one positive from today is the touchpad worked great and help solved some of the issues at the start. I’m not concerned with the times but the execution of the runs was kinda disappointing…
At this time I need more high quality fast sprinting in an adequately recovered and ready state (9-10), with the goal of improving on each session while using my electronic timing device for each session.
The plan for the final month of gpp will be 4 days a week of training.
Mon: Timed contrast runs 30-50m, jumps, throws, lb wts
Tue: Tempo 100s or bike tempo, ub wts
Thur: Timed runs 30-50m, jumps, throws, lb wts
Fri: Tempo 200s, ub wts
I’ll see how my body responds to the training over this next month - if I feel more rest is needed when the sprints get longer/faster and jumps get more intense with depth jumps etc I’ll decrease training even more…