Thanks, but until I break 11, I’m considering myself officially slow. 
And I’ll try to make some progress for you to look at. The way things are going, I just might be able to do it.
Haha I’m just trying to break 11 man. First off, I’m trying to gain mass and get my BF down to single digits. I’m at around 15-17% right now. And I cant lower that if I keep eating rice!!! lol
Either way, the main goal is to keep getting faster. So let’s keep sprinting!
What’s your 200 and 300 times if you don’t mind me asking?
I like junk food too, but I’m lucky that my metabolism works so well. Eating almost nothing but junk, I stay fairly lean year round. I hate dieting, and wish you all the luck in the world.
As for 2-300 times, I’ve never run a quick 300M, nor have I run a 200M in a long time. I did 24.57 FAT after going 11.66 FAT in a meet, so my conditioning needs work. I’ve also done a ht 200M in the mid-high 23s when I was in better shape and could probably come close to that now. Still, I need a lot of work.
Re. 9-17-2008 Workout
Hello there,
REA Squat -> Is not at that angle that you need to improve coupling times, IMO, why you do it that way?
RA Rebounds -> Good reactivity! Poor arm action.
PIM DL -> Good technique and muscular endurance. Why do you do 15 dynamic reps at this point of the preparation?
The REA squats are a fairly general strengthening stimulus in my program. I use them over regular squats as peak muscular tension is higher (though more brief). If I wanted strength through more specific ROMs, I would be using altitude landings.
As for the rebounds, thanks, my reactivity through the feet and calves is pretty good, but I need more work on my hips and quads. Also, my arm action is probably sub par, but it’s worked so far. Any suggestions are welcome though.
And for the DLs, thanks again. I’m using such high reps right now because I’m in somewhat of a preparatory phase and figured more size and strength through the hamstrings and glutes would be helpful. Also, I keep the reps high as I have a fragile lower back and want to keep the chance of injury as low as possible. There also might be some general benefit for training anaerobic glycolysis through bodybuilding means in the weightroom, but I didn’t really have this in mind.
Hey RJ are those deadlifts your during?
Yeah. A cross between RDLs and SLDLs. Here, you can check the form for yourself if you want:
http://www.youtube.com/watch?v=IOUqp7OFXsg
I saw the vid a couple weeks ago and it look like a deadlift because you had alot of knee bend.
The REA squats are a fairly general strengthening stimulus in my program. I use them over regular squats as peak muscular tension is higher (though more brief).
If I wanted strength through more specific ROMs, I would be using altitude landings.
You have the peak muscular tension because of the accelerated eccentric, but you get it a such a low angle of knee flexion, I see no use for it. If you want a general strengthening exercise regular squat would do the job. This way I see it as a neuromuscular training exercise with little morphological effects and specific functional effects at unspecific angles. Just my 0.2.
Also, my arm action is probably sub par, but it’s worked so far.
Simply you should not abduct your shoulders so much and the impulse should come from a lower angle of shoulder flexion.
And for the DLs, thanks again. I’m using such high reps right now because I’m in somewhat of a preparatory phase and figured more size and strength through the hamstrings and glutes would be helpful.
Size and strength in the hamstring -> lower reps.
Also, I keep the reps high as I have a fragile lower back and want to keep the chance of injury as low as possible.
This makes sense if your back is not strong.
There also might be some general benefit for training anaerobic glycolysis through bodybuilding means in the weightroom, but I didn’t really have this in mind.
If you can’t work it outside…
Monster times bro.
And I saw your workout vid that you posted. You don’t seem like you’re 200 lbs in there haha.
My goal, as I’ve stated before, is to be 175-180 around single digits BF%.
And your workouts are out of the ordinary. Quite unorthodox I might say. Something different. But if it works for you, keep it up bro.
Thanks, I do look a little thin though, don’t I? And yeah, my workouts are a bit different, but I cut nearly a half second off my 100M time in the past year, and that was after screwing away a lot of gains right before the season. After learning from my mistakes, I hope to cut a lot more than that this year.
bevolution!
October 5, 2008
Macrocycle 12 - Power Block
Microcycle 5 - Nanocycle 1: Lower Body Fatigue
Mag An-1/Rate An-2[/b]
Current Condition:
I feel good today. My last session was four days ago and I’m feeling fresh. My hamstrings are a little tired, but not too noticeably.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
2-Pt Sprints (on track)
1 x 100M, 300 sec. rest
1 x 200M, 600 sec. rest
1 x 150M, N/A rest
Times of: 11.59h, 25.03h, 22.10h
(~20 minutes later)
OSP REA Squats (w/average bands)
1 x 3 @ 95 lbs, 180 sec. rest
1 x 3 @ 115 lbs, 180 sec. rest
1 x 3 @ 135 lbs, 180 sec. rest
REA HF Abs
3 x 5 @ 25 lbs, 180 sec. rest
(out of rotation)
PIM Semi Stiff-Legged DL
1 x 15 reps @ 275 lbs
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Today was more than likely the last time I’ll be running outside this year. It was about ~35 degrees out (~1-2 degrees C for those outside the US) and it was sleeting heavily. To combat the weather, I just bundled up as best I could and tried to bear it.
Even with the horrid conditions, I managed to take out my first 100M in 11.59 seconds with relative ease. I didn’t push myself and even slowed down the last 15-20M. I am getting faster. Next macrocycle I’ll be setting some PRs for sure. After that, I hit my 200M easy too. Afterwards though, the cold had wrecked my lungs. I meant to run a 300M for my third run, but I just ran out of gas halfway through. The cold was terrible and the way it hit my lungs was definitely the limiting factor. I’ll be indoors from now on though, so it won’t be a big deal.
After the sprint session, I hit the weights. Feeling that the speed hasn’t been good enough on my REA squats the last couple of sessions, I dropped the weights and got a scale of how quickly I can do each weight. With average bands, 95 lbs went down in about .8 seconds per rep, 115 lbs went in .85-.9 seconds per rep, and 135 lbs went in .95 seconds. I’ll probably stick here for a while.
And finally, I was pretty tired by the time the deadlifts came around, but they went smoothly. My mid-back is going to need to strengthen up a bit, but I still had 5+ reps in the tank at the end of the set. I’m shooting for 315-335 lbs x 15 reps before '09.
I can smell a 10.6 on its way. Don’t forget to post it up when you do!! 
Thanks. And don’t worry, when I go sub 11, I’ll be broadcasting it all around.
Dude whats the deal, are you still training??
He keeps a log at a different forum.
what forum
I second that - I liked this log, which forum??
The dbhammer forum, dbhammer.proboards43.com
Not to speak on his behalf but yea, I enjoy his log and he’s been making solid progress.
Okay, I’m here. Yeah, I’m still training, but I forgot to update my log here once and just kind of let it die. I wasn’t sure there was any interest, but now that it looks like there is, I’ll go ahead and update it.
To sum up the last few weeks, I hit 300 lbs x 15 reps on the DLs just last session and managed to bring my 100 times down from mid to very low 11s once I started running indoors. Here are the sessions:
bevolution!
October 11, 2008
Macrocycle 13 - Power Block
Microcycle 1 - Nanocycle 1: Lower Body
Rate/Mag An-1[/b]
Current Condition:
It’s mid terms right now and school is wearing me out. It’s not that it’s hard, but I haven’t been attending the majority of my classes on a regular basis, so I have to learn a quarter’s worth of material for each in a couple of days. Real fun. Besides the studying though, I feel pretty good.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
51" 1/4 Squat ADA
3 x 2, 480 sec. rest
2-Pt Sprints (on track)
2 x 60M, 180 sec. rest
1 x 100M, 180 sec. rest
Times of: 7.24 (video) (.03 sec PR), 7.24 (video), and 11.44h
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
It’s still cold out, but the snow went away. It was around 40 degrees outside but I opted to use the outdoor track and save my money for when conditions truly do get too bad to run outside.
Anyways, it took me a long time to get warmed up due to the temperature, but I got there. When I went to do my runs, I did them into a very light headwind (1-2 MPH). Still, I managed to finally beat a PR that I set back in late April on an indoor track with 65 degree weather. Similarly, right after my 60s, I did a hand timed 100M and went faster than I’ve been doing recently despite dieing off badly after 70-80M. Things are looking good.
Comparing my present condition to my condition when I was running my fastest times this Spring, I’m stronger than I was then, but then I was running twice per week. Like I said above, I just finally beat my 60M PR after nearly 6 months and it’s about time. In April, I was broad jumping 9’10" and still managing to put up times similar to now, where as I’m currently jumping 10’2"+. Obviously my conditioning and movement efficiency need some work, but I’ll get to it. For the time being I want to push my physical capacity as far as I can and I’ll focus on all of the conditioning/efficiency work in the Spring.
To sum it all up, I’m running slightly better than my PR levels from 6 months ago despite being about a second slower over 200M. So, while I’m stronger than ever, I still need more conditioning work and time on the track before my abilities will peak. Also, I am actually faster than my times are showing, as no one can run their best in near freezing weather and into head winds. As soon as I start running indoors, I expect a drop in times based solely on the improvement of the conditions.
Also, I should note that I’ve been eating far too much over the past couple of days and have gained 4 lbs since the last time I did An-1 sprints. I need to buckle down and drop it again.
bevolution!
October 15, 2008
Macrocycle 13 - Power Block
Microcycle 2 - Nanocycle 1: Lower Body
Mag An-1[/b]
Current Condition:
I’m tired. I’ve been neglecting class for far too long and it’s coming back to bite me in the ass now that midterms are here. Over the past two days I’ve learned an entire quarter’s worth of information in two more classes and have written more reports than I’d ever care to. The motivation to train is still there, but my body’s giving me hell.
Warmup:
Some RW drills
Box Jumps (one legged and two)
Workout: Rotation Style
36" ADA PF
2 x 3, 180 sec. rest
OSP REA Squats (w/average bands)
2 x 3 @ 135 lbs, 180 sec. rest
REA HF Abs
3 x 5 @ 25 lbs, 180 sec. rest
(out of rotation)
PIM Semi Stiff-Legged DL
1 x 15 reps @ 280 lbs
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
I’m definitely out of it today. My squats were under one second, but they were slower than last week by a frame or so on the camera. And I managed to add 5 lbs to my DLs, but they were difficult. I’m burnt out.
Also, my mid/upper back is collapsing on the later reps of my DLs. I’m going to drop the weight by 20% starting next session and add 10 lbs per session until I’m back to where I want to be. This should give my back more time to strengthen up and provide a nice little deload. I still want 315 x 15-20 before Christmas, but sometimes you need to take one step back to take two forward.
bevolution!
October 20, 2008
Macrocycle 13 - Power Block
Microcycle 2 & 1/2 - Nanocycle 1: Lower Body
Mag An-1/Dur An-2[/b]
Current Condition:
After a few days of rest, I feel much better. I just needed some sleep. Now let’s go kick some ass.
Warmup:
Some RW drills
Stair Jumps + Reverse ADA from same height
Workout:
Power Snatches
Worked up to 172 x 1 (2 lb PR), missed at 182 lbs, 180 sec. rest
PIM Semi Stiff-Legged DL
1 x 15 reps @ 287 lbs (7 lb PR)
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Things weren’t ideal today, but I’m happy with it. Due to other obligations, I had to put the track work on hold today. I also had to train after being awake for only 45 minutes. It was a bit harsh, and I was kind of sluggish, but I still managed PRs.
On the power snatches, I can guarantee that I would’ve hit 177 lbs had I not skipped over it and probably could’ve had 182 had I been able to train later in the day. Oh well, I’ll get it soon. And on the DLs, I added 7 lbs from last session and just busted through them. My back and grip were a bit tired from the snatches, but it didn’t matter too much. 1.5x BW for 15 reps is just around the corner.
I also cut back on the volume today as I’ll be going to work doing tear out on the flooring in an office building in an hour or two. It’ll be a few hours of hard labor, but for $200 I couldn’t refuse.
I’ll put up video later. Right now Youtube doesn’t want to cooperate with me.
bevolution!
October 25, 2008
Macrocycle 13 - Power Block
Microcycle 3 - Nanocycle 1: Lower Body
Rate An-2[/b]
Current Condition:
I got about 10-11 hours of sleep last night and I needed it. I feel great today too, so I’m ready to hit the track.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
2-Pt Sprints (on track)
3 x 100M, 300 sec. rest
Times of: 11.12h, 11.46h, 11.81h; total time of 34.39 (.37 sec PR)
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Today was my first day on the indoor track this fall, and let me tell you, there’s a huge difference. Not only is the track obviously of much higher quality (meaning: faster) but going from running in below freezing temperatures to the mid 60s is like night and day. I was right when I said my performance was going to jump just from moving indoors.
On my first 100M I tried to go out quickly, but I didn’t hit it 100%; more like 98-99%. Still, I blasted through the run, stayed relaxed the entire way through, and barely lost any cadence at all, even near the end. The result, a 11.12 time, almost .4 seconds faster than I’ve been able to run recently. I don’t actually think I’m that much faster than last macrocycle, but the track and temperature made my time just plummet.
On the second run, my right shoe came loose at 20M and I tried to hold onto it with my toes until 70-80M when it just flat out fell off. I strided out the rest of the sprint and still went 11.46, which was once more, faster than I’d gone up until this session, even without a shoe. After this run though, I was wrecked. I could barely breathe, was light headed, and wanted to lie down. The lactic acid from going so fast (for me) twice in a row was taking it’s toll.
On the third sprint, I had nothing left. My acceleration was sluggish and I wasn’t able to hit sprint positions. My legs were badly externally rotating and I couldn’t hold or even get into the right form. Because of this, I only clocked 11.81. After this run, I needed to lie down immediately after and dry heaved a few times when I tried to stand back up. Not wanting to vomit all over, I laid down for 10 minutes to let my wind come back and then made it up to my feet. I was supposed to do a 200M next, but I didn’t have it in me.
So, overall, I hit huge PRs and would’ve likely had 2 times in the 11.1s had my shoe not given me trouble and might’ve been able to go even faster on the first run had I pushed it. Now that I’m out of the cold, it’s nice to see my times actually going down. With how my times were stagnating and even regressing with the temperature, I was starting to lose a bit of hope, but after today I’m walking on sunshine.
bevolution!
October 29, 2008
Macrocycle 13 - Power Block
Microcycle 4 - Nanocycle 1: Lower Body
Mag An-1/Dur An-2[/b]
Current Condition:
I’ve been a bit low on sleep the last couple of days, but it’ll get better again after tomorrow. I still feel good though.
Warmup:
Some RW drills
Stair Jumps + Reverse ADA from same height
Workout: Rotation Style
OSP REA Squats (w/average bands)
2 x 3 @ 145 lbs, 180 sec. rest
REA HF Abs
2 x 5 @ 25 lbs, 180 sec. rest
(out of rotation)
PIM Semi Stiff-Legged DL
1 x 15 reps @ 300 lbs (13 lb PR)
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
I didn’t even get to train until 8 PM tonight and that was after a hard day’s work. Compounded with the relative lack of sleep and my not having taken a caffeine pill prior to training, I was flat when it came time to train. Still, I pushed hard and got myself a new PR. And now I celebrate…
;D !Woohoo! ;D
I just hit 1.5 times bodyweight for 15 reps on the RDL-ish DLs. I weighed in at 198.8 lbs this morning, so it’s legit. The form wasn’t the greatest, but under the circumstances I’ll take it. I pushed the weight so far this session because I lose my rack this weekend. We need to make room in the garage since winter’s coming. I’m not sure what I’m going to be doing about lifting yet, but I’ll find something
Here’s a video:
http://www.youtube.com/watch?v=fUI6TFLNkuc
Like I said, the form breaks down the last couple of reps, but I’ll still take it.