About time bro. I missed your ass. I’m a big fan of yours man. Let’s get fast together!
Thanks. 
Now that I know people actually care, I’ll make sure to stick around.
Just remember one thing bro, we are student-athletes. STUDENT comes first. We are slaves to education man. Emphasis on education. We can lower our times later on haha.
It bites me in the ass that I have to combine 2 sessions into one 3x a week. 3 ST/SE combined sessions a week. Damn school. Haha.
bevolution!
November 3, 2008
Macrocycle 13 - Power Block
Microcycle 5 - Nanocycle 1: Lower Body Fatigue
Mag An-1/Rate An-2[/b]
Current Condition:
Not in the best of shape right now. Over the past few days I’ve eaten more Halloween candy than I handed out and I haven’t stretched out in two days and am feeling it. Also, I ran after being awake for only 2 hours, and I’m a night person, so I was lacking in the energy department. It’s a fatigue session though, meaning a break is on the way.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
2-Pt Sprints (on track)
1 x 100M, 300 sec. rest
1 x 150M, N/A sec. rest
Times of: 11.28h, 18.25h
(~60 minutes later)
Hang Power Snatches
Worked up to a couple set of 3 @ 145 lbs, 180 sec. rest
PIM Good Mornings
2 x 10 reps @ 145 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Well, I had to take down my power rack and so now have to make due with nothing but a barbell and some cinder blocks. It’s cool though. It’s not going to throw me off.
On the track, I was tight all through the hips and quads my movements didn’t feel as fluid as I’d have liked during warmups. Once I got on with the sprints, I had plenty of strength during the acceleration of my 100M, but I had no stamina towards the end and my form disintegrated much earlier than usual. I still ran an 11.28 though, which is my second fastest time ever under these conditions.
Like the 100M, the 150M started out just fine but I had no stamina left in me and all I could do was putter to the finish. I hit 17.40 over 150M in August but was left with a sickeningly bad 18.25 today, despite being much faster over 100M now. Again, this is a testament to how worn down I am.
Back at home, I hit the weights, but like I said, my power rack is gone. Since I don’t have a rack, I can’t do REA squats and I was feeling far too burnt to do DLs. Instead, I opted to do hang power snatches and good mornings. The snatches went up just fine but were a little more labored than they should have been. On the GMs, I snatched the weight and then dropped it down onto my shoulders. It was an easy enough process and something I could stick with.
All in all, I’m not too happy with today’s session, but I can’t complain too much. My times were still faster than when I did this session a month ago and even better ones are on the horizon when I rest up.
What time did you perform the speed workout?
Around noon. I got to bed late last night and slept in.
bevolution!
November 11, 2008
Macrocycle 14 - Power Block
Microcycle 1 - Nanocycle 1: Lower Body
Rate/Mag An-1[/b]
Current Condition:
Well, things have been going great lately and I feel energized and ready to take on the world. I ran a bit low on sleep last night, but no matter.
Warmup:
Some RW drills
Hurdle Hops
3 x 3, 180 sec. rest
Build Ups
Workout: Rotation Style
2-Pt Sprints (on track)
3 x 50M, 300 sec. restt
Times of: 5.97 (video) (.09 sec PR), 6.00 (video), and no time taken on the third run
VJ to (SS, SS, Full Squat) ADA
3 x 3, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Again, today is another ;D woohoo ;D worthy session. Before today my previous best over 50M was 6.06 seconds, and I think I had only done that once, but I ran 6.00 seconds or under twice in todays session. Things are going absolutely fantastic.
Everything felt quick, powerful, and effortless. It was just awesome.
The session really did a number on me though, and while I wasn’t sick like after my usual sessions, my hamstrings are sore and I’m mentally burnt out. Not the best thing as I have a 5 page report due tomorrow morning, but I’ll take since the times are included.
If I don’t screw up, it looks like sub 11 is in my grasp come next summer.
Here’s a video of today’s session:
http://www.youtube.com/watch?v=Ne3eKXcKSUc
Are those sprints from a standing or 3pt stance?
They’re from a standing start.
I see, so slightly faster then 3pt start.
So you’ve got some indoor facilities to sprint in now… no more tramp sprints?
Yeah, no more tramp sprints. I can’t go to the track as often as I’d like right now because it’s expensive though. I’m saving my money and after Christmas I’ll be able to start running there twice per week.
Cool, I was gonna say, the tramp sprints maybe good aerobic conditioning but I would think skipping would be a better option as it’s more plyometric and could have other positive benifits via a stiffer/compliant ankle joint during sprinting.
bevolution!
November 14, 2008
Macrocycle 14 - Power Block
Microcycle 2 - Nanocycle 1: Lower Body
Mag An-1[/b]
Current Condition:
I feel really good today. I’ve had a lot of essays to write lately, so I’m a little tired, but I feel strong over all.
Warmup:
Some RW drills
Workout: Rotation Style
32" Box Jumps from 36" away to Reverse ADA Landings
6 x 3 reps, 180 sec. rest
Power Snatches
Worked up to 182 lbs, 180 sec. rest
REA HF Abs
6 x 4 reps @ 25 lbs, 180 sec. rest
(out of rotation)
ISO Good Mornings
2 x 20 seconds @ 132 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
The power snatches went well. My form is a bit rusty, but I still feel comfortable with the movement. By the time I got to 182 lbs I was on my 6th rotation and the box jumps to ADA drops had worn me out worse than I’d anticipated they would. If I’d cut the number of sets, I could’ve had 187 lbs and would’ve caught 182 higher.
Other than that, ISO good mornings are hard. Not only was I fatigued after 6 rotations of work, but they’re just flat out more difficult than regular reps.
Here’s a video:
http://www.youtube.com/watch?v=WgSF0OYyUu0
Where are the deadlifts, I thought you needed to hit 700lbs for 15 reps?
Real funny…
The deadlifts were taxing my back more so than my hamstrings. Besides, I lost my rack and hate loading up lots of weights on the ground.
I’m serious, i know you had a huge goal for the dl.
My goal was around ~400 lbs for 15-20 reps. As far as I’m concerned, that’s still not out of the realm of possibility.
bevolution!
November 25, 2008
Macrocycle 15 - Power Block
Microcycle 1 - Nanocycle 1: Lower Body
Mag An-1[/b]
Current Condition:
For the last 6 days I’ve been practically bed ridden with what I thought was food poisoning, but turned out to be a horrible stomach virus. I’ve lost 6 lbs in total and I’m still a bit under the weather. Nothing special today. Probably not for a while.
Warmup:
Some RW drills
Lots of RFI
Workout: Rotation Style
32" Box Jumps from 36" away to Reverse ADA Landings
3 x 3 reps, 150 sec. rest
REA HF Abs
3 x 4 reps @ 25 lbs, 150 sec. rest
Power Snatches
3 x 2 @ 142 lbs, 150 sec. rest
Chin Ups
3 x 5 @ 50 lbs, 150 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Beh, I’m weak right now. The 142 snatches flew up, but they were harder than they should be. The chin ups were harder too. I could’ve maybe done 8-9 reps at that weight, but considering I’ve done 150 lbs x 1 and 90 lbs x 5 in the recent past, I’ve got some catching up to do.
It’s probably me still being sick or recovering from the sickness, but it’s disheartening to feel so weak. Still, it’s better than being unable to get out of bed without trouble, which is where I was at a couple days ago.
bevolution!
November 29, 2008
Macrocycle 15 - Power Block
Microcycle 2 - Nanocycle 1: Lower Body
Mag An-1[/b]
Current Condition:
My strength is still returning to where it was, prior to getting sick. I feel good though. Not as strong as I was, but getting there quickly.
Warmup:
Some RW drills
Lots of RFI
Workout: Rotation Style
32" Box Jumps from 40" away to Reverse ADA Landings to 40" away
4 x 3 reps, 150 sec. rest
36" 1/4 Squat ADA Landings
4 x 2 reps, 150 sec. rest
REA HF Abs
4 x 3 reps @ 25 lbs, 150 sec. rest
Power Snatches
Worked up to a miss at 187 lbs, 150 sec. rest
Chin Ups
4 x (5, 4, 4, 5) @ 60 lbs, 150 sec. rest
(out of rotation)
ISO Good Mornings
2 x 20 seconds @ 137 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Due to family plans, I was unable to get to the track. In fact, I was lucky to find the time to train and get this update in.
All in all, I am still weaker than I was a couple weeks ago, but it’s coming back. My upper and lower bodies were hit hard, but my upper moreso. Still, it is coming back around.
Jumps and ADA landings went fine, as did the abs and power snatches. I don’t know what came over me, but even though I knew I was weaker, I went for a PR on the snatches anyways. I actually caught the bar, but was out of balance and lost it in front of me.
On the chin ups, I’m still quite a ways from PR territory, but I could’ve had 60 lbs for 7 or maybe even 8 reps today, if I’d gone to failure. This is almost back to where I should be, but I’m still a few sessions away.