Stopped training around aug-sept 2013…
4-24-17
Hrv: 80.8
Daily change
Readiness 3 - Red
HR: 59.9
Another day of treatment - no training just stretching and foam rolling.
Friday:
4-28-17
Hrv: 72.3
Daily change +5.4
Readiness 9 - Green
HR: 63.2
Cardio wup
Db incline 3x10
A1: Back circuit: 3sets
Pullups x4
Lat pd under x6
Floor chinups pronated x8
A2: Db jm press 3x10
B1: Side lying lat raises 3x10
B2: Db hold 2xmax
C1: Db flys 2x10
C2: 4 way neck 2x20
Bike tempo 1x10 45on/15off
Saturday:
4-29-17
Hrv: 74.7
Daily change +2.4
Readiness 10 - Green
HR: 65.4
Cardio choice 10m+Dym
Podium Trap bar deadlift 3x10
Mid thigh pull 5x5
Db sp sq (rear foot elevated) 3x10
1a: Hip thrust 3x10
1b: Hypers 3x10
Cardiac output 30m
Got injured last saturday 4-22-17 decided to rest/rehab from 4-22 to 4-27.
Week 4:
Monday:
Hrv: 76.4
Daily change -1
Readiness 10 - Green
HR: 61.7
Weekly hrv load: Green
Monthly hrv load: Amber
Cardio choice 10m+Dym
Squat 8x205 6x225 4x315 2x1x365 (r 90s)
Rev lunge 3x8
Rdl 3x8
Pull thru 3x8
Cardiac output 30m
I have a couple extra weeks to play with in this block, once i got injured i decided to use Sun-Thur as a mini unload/rehab week. Fri-Sat was days to work the rust off and this week will be a modified unload week… For example today was suppose to be 2x8x205 2x6x225 but i decided to go a lil heavier to prepare for the modified testing week next week. I dropped the hip thrust because my SI wasn’t feeling it. I really need to see a chiro!!!
5-4-17
Hrv: 67.5
Daily change -4.3
Readiness 7 - Amber
HR: 66
Stressful day (5-3-17) - had a chance to bring home 80k and i lost… All pushing and one lower body lift.
5-5-17
Hrv: 74.5
Daily change +8.5
Readiness 9 - Green
HR: 61.9
I decided to rearrange the last couple workouts of this week to give my back some more rest. I’ll be spending all day saturday in greenville and celebrating my son birthday sunday evening… Next weekend ill be traveling to Boston to celebrate his birthday with friends and family. Busy busy…
Thursday: Was mainly all pressing with lower body movement… Friday will be mainly all pulling upper/lower. Cardiac work on both days. I’ll try to get some rough numbers on the squat/bench/deadlift next week before starting my strength template the following week. Hopefully with another week or two the calf will be 100%…
4 week strength block:
Mon: Neural day
Tue: Lower body strength day + Acceleration
Wed: Cardiac recovery
Thur: Upper body strength day + Acceleration
Fri: Cardiac recovery
Sat: Total body hypertrophy + HITC>>(optional)
I will try to get in as much work as possible while letting bioforce guide me along the way… Let’s Push!!!
Solid workout today - worked up to an easy easy 425 on the deadlift… Gonna rest tomm and do a 30min cardiac session sunday morning…
5-6-17
Hrv: 77.5
Daily change +3
Readiness 9 - Green
HR: 62
Pretty sure ill be amber tomm morning… Gonna relax and watch baseball till i pass out.
Last time I followed baseball was when the roid boys where smacking homeruns. when sammy sosa was still black. lol
I got back on it again when balco barry started putting work in. Besides that, watching baseball makes me pass out in about 5-10 mins…so boring to watch.
Fun as hell to play tho
5-7-17
Hrv: 66.9
Daily change -10.6
Readiness 7 - Amber
HR: 66.9
I knew it - can’t wait for this weekend to be over esp next weekend… Fucking hate stress!!!
Gonna do 30min of cardiac work at 8am…
Betting baseball made me fall in love with the sport… Wish I would have played baseball in high school but only the white guys could… Blacks only played football - basketball - track…
lol, you know lastings miledge? Lived around the corner from me in the all black neighborhood i lived in. his family played nothing but baseball, his cousin who lived right behind me was my homeboy and was throwing 90+ in highschool. they never did any other sports except for baseball.
DId you even try out?
Nope, didn’t have much interest after my parents didn’t have time to let me play at a younger age. Was a one sport athlete which was dumb…
I played bball and soccer and football in middle school. Didnt run track until highschool. also played football in hs. Baseball was during track season so i was always on the track then.
I talk to kids damn near everyday about playing one sport. Its gotten real bad in florida the last 5 years. rode past a park saturday and it was packed with milfs and lil colored kids playing football. now they have organized flag foottball after tackle pop warner is over. I hate seeing that shit. Its track season!
not only does every child think they will make it to the nfl, but you have these dumb ass coaches living thru the kids. Some of these coaches wont let the kids play any other sports, and parents just roll with it.
once they hit highschool, those kids cant even handle a track workout and either come out and quite or dont come out. Kids cant handle the one on one aspects of track. no team to hide behind.
Then you also have the parents who live through the kids.
got a kid who does play two sports and his dad is his track coach. dad is a idiot. kid ran 10.34 pb last week at regionals. yesterday at states he drops a turd with a 10.89…dad decided to go ham last week. Had the kid doing multiple hard starts out the blocks, with a sled on tuesday.
Are you Haitian? Your true ballers today will usually play several sports - look at guys like Lebron James etc they all played several sports.
I may still be amber tomm, if im green ill work up to a heavy single on the squat and use that number for my 1rm in the upcoming strength block.
nope im just a ninja who’s peeps come from africa
Where in Africa?