Went to bed lastnight at 9pm - the earliest I been in over 15yrs. Making it a goal to get more sleep and better quality sleep!!! Sleep is the best PED on the market!!! #BigOleFacts
Less screen time and more sleep time!!! KSM = deep sleep
The “pr” is there I just need to get over this sleep deficit!!!
Nice! In 2003 I once slept 14 hours straight after sleeping for 5 hours a night for 2 weeks. I woke up looking like a young good looking Oscar De La Hoya, bro. I could not believe I how I looked and felt that one day.
Ashwagandha?
Magnesium? Cream ZMA
Routine of mundane things in the evening (chores around the house) while listening to Jazz?
Breathing exc before sleep to lower heart rate, etc. ?
Love to hear about it.
Too much screen time this past year…Just had my eyes tested. Went from 20/20 to 20/25. Working on relaxing the eyes again to get back to 20/20.
On days where I had big softball games at night…I rarely looked at the phone all day to keep my eyes sharp as hell. Would take Tyrosine also.
Had to be on point against some of these guys hitting balls at 100mph and I was in the infield.
Imagine a MLB hitter using these new tech bats.
Thursday:
Warmup B
2(40/20; fef; 40/20)
Drop jumps 6x2x8-12
Power clean 2x3; 2x2x275
Back squat 2x2x75%
Hypers/Row 2x6/2x8
Cooldown: Jump rope 100 (barefoot)
Probably my best session this block. RR and get ready for some light testing on Monday night.
I may be wrong but I see early runs!!!
Will there be a score in 1st Inning - YES +100 (BOS @ HOU)
Bingo… Cash it - grand slam!!!
I may be wrong but this is my POD!!!
Football - 142 Boston College +135 for Game
744131766-1SUN 10/17
4:55 PMUltimate Lines
509563493 Sun Oct 17 2021 12:45EST: MIN Vikings @ CAR Panthers, Match Winner: MIN Vikings +129
Banger!!!
Deload/Test: Weather 65 degrees/6pm
Monday:
Warmup B
Accel test: 11x30m 3pt start (touchpad)
Jump test: SLJ; 3SLJ
Throw test: OHB; BLF
Power clean 5x2x205 (toy weight)
Back squat 3x3 275
Lat pd 2x8
Hypers 2x8
I usually go until my times drop off - finish with 11x30’s today > 410 403 403 403 409 404 417 405 415 407 422 I was done once I hit 4.22!!! I had a couple decent ohb throws 20.30 meters. Taking the rest of the week off and most likely will repeat this session next Monday night. I have a couple decisions to make regarding my training. A: Move to a 3-week max strength focus with a 2/1 accel to max velocity. B: Cont to keep weights in the maintenance zone with 1 accel, 1 max velocity, 1 SE. Also, I need to decide should I go into a 2-week deload to allow my body to fully recover from all the hard training I have done over the past 6 months before getting into pre comp. I’m still a little off from the calorie deficit over the past 3 months and lack of sleep/high stress levels over the past 4 weeks. I wouldn’t be shocked if I saw a “pr” next Monday night.
*** I fucking hate squatting twice a week - don’t feel good on my old beat up knees. Still dealing with some mild patellar tendonitis.
Dream big!!!
“If your dreams don’t scare you, they are too small.” – Richard Branson
Not gonna lie - I thought I had a pr tonight but once again just one BIGGG tease!!! Very similar to last Tuesday - just one big tease. I need it!!!
Post workout weight: 170.8.
These are the two different options I’m looking at for the next block.
Max strength/Accel focus:
Heavy Strength work twice weekly therefore speed focus will be more high end accel
Day 1: 60’s
Day 2: 40’s
Day 3: Short flies
Strength maint/Balance approach
Mod strength work twice weekly therefore allows for all types of speed to get trained (accel max v se).
Day 1: 50-60’s
Day 2: 40’s
Day 3: SE - 2 different approaches leaning towards option A which is a little less aggressive for indoors.
A: 3x80, 90-120-90, 3x120, deload/test
B: 3x80, 60-80-100-120, 80-100-120-150, deload/test
Last night, I did all but one sprint in the ja - no achilles issues before/after. Thinking I made the right decision in slowly introducing them into the program because several years ago I blew up after the 4th session.
The previous deload I forgot to get my massages - I’ll start today with the plan below.
Tue: Calves only
Wed: Hamstrings only
Thur: Quads only
Fri: Calves and hamstrings
Sat: Calves and hamstrings
Sun: Rest
Mon: Deload/Test
More random notes throughout the week.
If the weather clears up, I’ll perform testing number 2 tonight before going into the final deload. After thinking and sharing ideas with other coaches - I decided to put my version of feed the cats into play going into the final block of training. You may say why the change? Well - it’s not a wholesale change from what I been doing. After looking at the past 6 months of training it goes well into the final block while allowing for a little more recovery.
Sample week:
Monday:
Speed/Power warmup
AREG 60’s 3% dropoff
Snatch dead/Depth jump x3
Hypers
Db rev lunge
Glute drive/Db support row
Tuesday:
Mobility
General movements
Dot drills
Thursday:
Speed/Power warmup
AREG 30’s 3% dropoff
Power clean
Squat/rock jump x3
Rdl
Glute drive/Db support row
Friday:
General warmup
8x100 r2
General strength circuit 30/30
Like always - high quality training - keeping power output levels high even on the tempo runs. The tempo runs are for gen fitness but still need to look like a run - this is the reason why the rest is at 2mins.
The goal is still 3.9’s over 30’s and I have one more block to get it!!!
Week 13: Transition/Weather: 70’s at 615pm
Monday:
Warmup S
7x30’s (3pt touchpad)
Power clean 3x2x225 2x2x245
Back squat 3x3x315
Db chest support row 2x8
Hypers 2x8
Haven’t done any training since last Monday night. Decided to do a little work tonight before taking my second week off from training. Overall, my body felt great and bouncy, but I didn’t have that 5th gear today and my capacity was down compared to last Monday night. I was able to get 7x30 in before I decided to move on to the gym - didn’t have much motivation to do any jumps or throws. The weights felt great, and this was probably the best squats felt on my knees in months!!! The times for the 30’s >>> 410 404 405 414 405 407 420. After the third sprint I didn’t have much motivation to sprint probably because this was the 3rd week, I got teased with a pr over 30m. I think there may be a couple reasons the pr hasn’t come yet. 1: I need more horsepower at this weight. 2: I need to get in meet conditions with higher intensity levels. 3: Maybe I have reached my ceiling. Either way I’ll continue the journey!!!
Postworkout weight - 171lbs.
“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” – Rumi
Also this session was more for data because I wanted to see how much work I need coming off a deload going into my first meet. Leading into my first meet I’ll deload follow by the meet week.
Mon:
Jumps, throws, weights (clean, sq, bp, row)
Tue:
Rest
Wed:
Sprints ex: 6x30blks; 1x60 (30) Wts (clean)
Thur:
Recovery work at home
Fri:
Rest
Sat:
Go Time!!!
Backing up the brinks truck today on one NFL play colts over titans. #beepbeep
31 Oct 2021 12:45
TEN Titans @ IND Colts
Match Winner
IND Colts-140/$10000.00
NE Patriots @ LA Chargers
Match Winner
NE Patriots
+125/$5000.00
31 Oct 2021 16:20
TB Buccaneers @ NO Saints
Match Winner
TB Buccaneers
+105/$2500.00
Period: Preparation - Phase: Precomp
Events: 60/100m
Mesocycle: 1
Microcycle: 1-6
November 1 - December 12
Week 1:
Monday: 240/670/9/54/10
Warmup S (weather mid 50’s)
4x60 timed (ran 4.14 with one arm and 2 weeks off - LOL)
Power clean 3x3x80%
Back squat/rock jump x3 3x3 315 325 345
Hypers 2x12
Db support row 3x12
On my first block sprint I felt the blocks slipped a little bit - I was able to keep going. On the second sprint the blocks totally blew out and I injured my shoulder. I would have been better off falling completely on my face but I caught myself and my shoulders took the impact. I did 3 more sprints basically using one arm before moving to the gym. The doc thinks I won’t be a 100% till 4-6 weeks - I’m thinking 2 weeks. Big ass knot sitting on top of my shoulder and most of the pain is on the backward arm swing - I can’t get too big or aggressive with my left arm. Positive note - this is the best my knees have felt in over 14-16 months. Negative - besides the shoulder injury I would have handle the deloads slightly different. Instead of taking back-to-back weeks off - I would have repeated what I did before my beach vacation. Deload week - Reg training - Deload week. Overall, the rest will go a long way in keeping me healthy.
Tuesday:
Mobility A/C x10
Upward leg raise 2x12
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Hip flexion 2x15
GS: Shola 30/30
I was in pain all day!!! Med’s didn’t do nothing.