RJ's Log: Slow White Boy

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121

bevolution!
December 3, 2008
Macrocycle 15 - Power Block
Microcycle 3 - Nanocycle 1: Lower Body
Mag An-1[/b]

Current Condition:
It’s finals time and I spent most of yesterday in class and writing a total of 18 pages worth of reports (plus working on my novel). I slept for 11.5 hours and I’m still mentally fuzzy. I feel pretty good though. A bit tired, but what are you gonna do?

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, 180 sec. rest

36" 1/4 Squat ADA Landings
4 x 2 reps, 180 sec. rest

REA HF Abs
4 x 3 reps @ 25 lbs, 180 sec. rest

Hang Power Snatches
4 x 3 reps @ 147 lbs, 180 sec. rest

Chin Ups
1 x 4 @ 70 lbs, 180 sec. rest
1 x 2 @ 90 lbs, 180 sec. rest
1 x 5 @ 50 lbs, 180 sec. rest
1 x 10 @ BW, 180 sec. rest

(out of rotation)

ISO Good Mornings
1 x 15 seconds @ 137 lbs, 180 sec. rest
1 x 25 seconds @ 102 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:
I didn’t have my truck today, so I had to stay home and train. I would’ve waited until tomorrow, but school wouldn’t allow it. I really need and want to get back to the track, but life’s conspiring against me.

Anyways, the workout went fine. Everything was fast, smooth, and easy, but the ISOs at the end kicked my ass for some reason. I couldn’t even make it to 15 seconds with 137 lbs before my back gave up. I’ll probably be lowering the weight on these and build up from there.

I will be able to make my next track session, come hell or high water.

122

bevolution!
December 8, 2008
Macrocycle 15 - Power Block
Microcycle 4 - Nanocycle 1: Lower Body
Mag An-1[/b]

Current Condition:
Still finals. A whole semester of blowing off taking notes is coming back at me now that I’ve got to study. It’s going well though. I’ve read several hundred pages over the past couple of days and my finals are going to go fine, but it’s wearing me out right now. Doing several months worth of work per class in a few hours is real fun. :stuck_out_tongue:

I’m feeling strong though. Glad to be back on the track.

Warmup:
Some RW drills

Some light plyo work

Workout: Rotation Style
I haven’t run since I got sick a couple weeks ago, so today I just did some 100M strides and eased myself back in. It felt a bit rough, and I didn’t bother getting any times, but just getting back on the track was nice. Next time I go I’ll be kicking it up a notch.

(~50 minutes later)

32" Box Jumps from 44" away to Reverse ADA Landings to 44" away
4 x 3 reps, 180 sec. rest

36" 1/4 Squat ADA Landings
4 x 2 reps, 180 sec. rest

REA HF Abs
4 x 3 reps @ 25 lbs, 180 sec. rest

Hang Power Snatches
Worked up to 2 reps @ 177 lbs, 180 sec. rest

Chin Ups
1 x 6 @ 60 lbs, 180 sec. rest
2 x (5, 4) @ 70 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:
At the track, the runs were of varying intensity, with most hitting around 85-90% or so. I was just testing the waters and making sure my hamstrings can still handle it and it looks like they can. I think I’ll be doing 3 x 100M w/ 5 minute rests next session, maybe with a 150 or 200 afterwards.

Back at home, it didn’t felt like I’d really done much in the way of training so I hit the gym. Prior to getting sick a couple weeks ago I was able to manage 182 lbs x 1 in the power snatch from the floor. Today I hit 177 lbs x 2 from the hang. I’m getting stronger. 200 from the floor might only be a couple weeks away.

I also moved the starting and landing point back on the box jumps to reverse ADA landings. I can tell with these too that my hip strength is on its way up.

Here’s a video of my lifts:
http://www.youtube.com/watch?v=HsOJTwe-Otc
(I just uploaded it, so it might not work for a few minutes)

123

is there a reason why you want to push the snatches?

124

No, not really. I just needed a strength exercise I could do without any equipment besides my barbell. My lower back doesn’t do well with actual deadlifts and power cleans feel awkward so I just decided on power snatches. They’re relatively easy, they’re fast, and they don’t require a rack or anything else.

125

bevolution!
December 12, 2008
Macrocycle 15 - Power Block
Microcycle 5 - Nanocycle 1: Lower Body Fatigue
Mag An-1[/b]

Current Condition:
Well, I’m sleep deprived and a little sick, the heater in my truck went out in the middle of the Alaskan winter, my sister took my camera, and I can’t find my favorite hat. Still, it’s all good. Finals are over and I’m officially on semester break.

Warmup:
Some RW drills

Some light plyo work

Lots of RFI drills

Workout: Rotation Style
32" Box Jumps from 44" away to Reverse ADA Landings to 44" away
6 x 3 reps, 180 sec. rest

36" 1/4 Squat ADA Landings
6 x 2 reps, 180 sec. rest

REA HF Abs
5 x 3 reps @ 25 lbs, 180 sec. rest

Hang Power Snatches
Worked up to 1 rep @ 192 lbs (10 lb PR :D), 180 sec. rest

Chin Ups
2 x (4, 3) @ 80 lbs, 180 sec. rest
1 x 5 @ 55 lbs, 180 sec. rest
1 x 10 @ BW, 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:
With my truck’s heater on the fritz, a 2 hour commute to and from the track in freezing weather wasn’t an option. I tried to make up for the loss of running with a lot of RFI drills prior to my session, but it’s not the same. I think I know what’s wrong though, so I should have it fixed soon. Still, I got a good session in today.

Despite the fatigue and the mild illness, I still managed a 10 lb PR on my power snatches. I got 192 lbs on my 6th and final rotation so I was pretty tired, but I still got it. It was dangerously close to not being a power snatch too, but I know that had I done it earlier the catch would’ve been much higher. A few rotations prior, 172 flew up like an empty bar and I did 182 without lowering the bar below mid thigh. My hip power is definitely going way up.

Besides the snatches, the box jumps are getting much easier and I’m landing nearly upright. Same for the ADA drops. They’re much stiffer and I can tell there’s more strength behind them. If things keep going this way, I’ll hit a BW power snatch before '09.

126

bevolution!
December 18, 2008
Macrocycle 16 - Power Block
Microcycle 1 - Nanocycle 1: Lower Body
Mag/Rate An-1[/b]

Current Condition:
I’m feeling good. I’m finally caught up on sleep and I feel strong all around. I am having some digestion troubles, probably caused by the stomach virus a while back. Still sticking with me…

Warmup:
Some RW drills

Some light plyo work

Workout: Not in Rotation Style
54" ADA Landings
1 x 3, N/A sec. rest

Full approach Long Jumps
4 x 1 rep, 300 sec. rest
Best of : 19’2" (man I suck at these :P)

Standing Triple Jumps
4 x 2 reps, 300 sec. rest
Best of 28’4" or 8.63m

Standing Broad Jumps
1 x 3 reps, 120 sec. rest
Best of: 9’10"

2-Pt Sprints
1 x 100M
Time of: 11.50h

(45 minutes later at home)

Hang Power Snatches + Fast Back Squats
Worked up to 2 easy reps of each @ 142 lbs, 180 sec. rest

REA HF Abs
2 x 5 @ 25 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:
I haven’t done an actual track session since I got sick, which means it’s been since November 11. Still, it was nice to be back on the track and kicking.

Just for fun, I chose to do full approach long jumps instead of short sprints. I used to like the LJ, so it’s nice to do it every once in a while. I fell about a foot short of my PR and collapsed embarrassingly while doing so.

After the LJs, I decided to get a gauge of where my hip power was at with standing triple jumps. 28’4" was a 4" PR for me, so I’m happy. I hit my best distance on the second jump and it was all down hill from there. By the time I stopped, I was at 26’3" I think, so my performance really fell off.

Once those were done, I took a stab at the SBJ. Like I said, my standing triple jump had already fallen off by 2’ at that point, so I was not anywhere near my best. I managed 9’10" (well short of my PR) but no harm done.

And last but not least, I gave the 100M a try. As far as I’m concerned here, I didn’t do too bad. 11.50h is .38 off my PR, but it was done with significant fatigue. I would hazard to say I’m even faster than before my layoff, but we’ll have to wait until I do an actual track session to find out.

Overall, I learned a few things from this session. While my hip power appears higher than ever (as indicated by my recent power snatch PRs and the standing triple jumps today), my quads now suck horribly. Ever since I lost my power rack, I haven’t done any quad work (more specifically REA Squats) and my quad strength and size has just plummeted. In today’s workout, I could barely walk after the first few triple jumps and when I got home to lift I couldn’t barely squat 145 with collapsing. The workout absolutely fried my thighs from top to bottom, and it was a real wakeup call. My hips may be strong, but my quads have gone down hill. To fix it, I’ll be REA squatting my power snatch weight for a few sets every workout. It may not sound like much, but a few sets of REA squats a few times per week built them up once and it should do so again.

127

Is a standing triple jump just a broad jump followed by two bounds, or do you start on one leg?

128

It’s a broad jump and two bounds.

129

Did you do it into a sand pit?

I’m just wondering for comparison purposes,

Thanks

130

Yep, into a sand pit. For my own knowledge, what are you running and how far can you standing triple jump?

131

I haven’t ever tested my standing TJ. I will probably test it out at some stage in the next few weeks, so I wanted to know the correct procedure.

Based on some of my other numbers I know it will be less than 28’4” though.

132

I was too tired to do chin ups yesterday so I did them today instead. And as an aside, I’m sore as hell all over. My upper back is particularly tight. Track work did a number on it. My energy levels are a bit low, but I feel fine.

Chin Ups
1 x 3 @ 90 lbs, 180 sec. rest
1 x 4 @ 70 lbs, 180 sec. rest
1 x 5 @ 50 lbs, 180 sec. rest
1 x 6 @ 30 lbs, 180 sec. rest

I took it easy on the chins and left a couple reps in the tanks on a few sets. The 90 x 3 was maximal, but I was tired. If fresh, I think I could’ve got 4.

133

bevolution!
December 22, 2008
Macrocycle 16 - Power Block
Microcycle 2 - Nanocycle 1: Lower Body Fatigue
Mag An-1[/b]

Current Condition:
I’m still quite sore in the quads from last session. Other than that though, I feel good. It’s Christmas time and the holiday spirit is in full effect.

Warmup:
Some RW drills

Some light plyo work

Lots of RFI drills

Workout: Rotation Style
32" Box Jumps from 44" away to Reverse ADA Landings to 44" away
4 x 3 reps, 180 sec. rest

REA HF Abs
4 x 4 reps @ 25 lbs, 180 sec. rest

Hang Power Snatches
Worked up to 1 rep @ 187 lbs (failed at 202), 180 sec. rest

Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates

Notes:
With how sore my quads were, today’s session wasn’t half bad. I tried just over bodyweight in the power snatch and I caught it in a parallel squat, but was unable to stand back up. 187 went up easily though, even if I did lose my balance a bit. I think I need to drop the weight back down and get some more volume in at a lower weight before I can proceed.

Other than saying the session went fairly well, there’s not much to note. I won’t be getting BW before the year is over, but I will be able to get it before February or maybe even January is over.

Here’s a video of the lifts (you may need to wait for it to process):
http://www.youtube.com/watch?v=MiJZVfh1D3g

Merry Christmas and happy holidays to one and all! :slight_smile:

134

Like last week, I waited a day before doing my upper body work (chin ups). I feel good after yesterday’s session, and probably could’ve done more volume. My hands are a little sore though.

Chin Ups
1 x 4 @ 90 lbs, 180 sec. rest
1 x 5 @ 70 lbs, 180 sec. rest
1 x 6 @ 50 lbs, 180 sec. rest
1 x 7 @ 30 lbs, 180 sec. rest

Good session. I got one more rep on every single set and I left a couple in the tank on the final two. My lat strength is almost back to its peak. Another session or two and 90 x 5 should be in the bag.

135

bevolution!
December 27, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 1 - Nanocycle 1: Lower Body Fatigue
Mag/Dur An-1/An-2[/b]

Current Condition:
I feel good. I hurt my ankle on an icy set of stairs, but I’m good overall. I can’t do much in the way of sprinting or plyos, but it’s okay to stand on.

Warmup:
Some RW drills

Workout: Rotation Style
Hang Power Snatches
2 x 2 @ 142 lbs, 180 sec. rest
2 x 2 @ 152 lbs, 180 sec. rest

REA HF Abs
4 x 4 reps @ 25 lbs, 180 sec. rest

(out of rotation)

Snatch-Grip Deadlifts, OLY style
Worked up to 3 reps @ 265 lbs, 180 sec. rest

Overhead Squats
Worked up to 5 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)
50 Shoulder Dislocates

Notes:
I planned on sprinting today, but my ankle held me back. Inspired by my recent infirmity, I decided to build a little muscle and build up some fatigue before hitting the track hard again. I’ve got plenty of time before my season, and 3-4 weeks won’t hurt. I’ll have to hit the SE work when I get back, but the strength should help.

During the workout, snatches were a piece of cake, but the deadlifts were a pain in the ass. I know I hit 300 x 15 not too long ago, but 265 lbs was heavy in my hands and on my back. My snatch is higher than ever, but the limit strength is hard to muster up. 265 x 3 was far from maximal, but it was still fairly difficult.

After that, the overhead squats were kind of hard to balance and a bit hard on my wrists, but they were deep and smooth. Again, 145 x 5 was far from maximal, but it was challenging enough.

Moving on, basically my plan for the next few weeks is to train 3 times per week and try to build a little muscle. I’ll probably use some different exercises and keep switching things up, but I need some more muscle. If I’m going to run fast, I’m going to end up looking a lot more like Dwain Chambers than Kim Collins, and I’m remarkably unmuscular for my lifts and numbers, especially given my large frame.

136

how have snatches helped your explosion compared to power cleans?

137

I don’t know, I’ve never really power cleaned apart from an odd session here or there. Really though, they should do essentially the same thing. Both provide a general strengthening stimulus at speed (though much slower than any track work).

138

bevolution!
December 29, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 2 - Nanocycle 1: Lower Body Fatigue
Mag/Dur An-1//An-2[/b]

Current Condition:
My last session was only 48 hours ago but I feel strong and energetic. I’ve got plenty of drive. My adductors are a bit tight, but it’s not doing anything.

Warmup:
Some RW drills

Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 10 reps, 180 sec. rest

Hang Power Snatches
Worked up to 187 lbs x 2 (10 lb PR :smiley: ), 180 sec. rest

REA HF Abs
4 x 4 reps @ 25 lbs, 180 sec. rest

(Rotation B: )

16" Step Ups
2 x 16 (8 per leg) @ 145 lbs, 180 sec. rest

Good Mornings
2 x 8 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)
50 Shoulder Dislocates

Notes:
Since I have 5 months until my season arrived I’m going to do a little accumulation phase to kick off my approach. I’m doubling the volume and frequency of my training and am going to see how much my body can withstand. If all goes well, I’ll get a bit bigger, a lot stronger, and will gain some much needed work capacity to help me approach the season.

Regarding this session, I got another 10 lb PR on the power snatch. This was especially surprising as I did a fairly hard session only 48 hours ago. Bodyweight isn’t far off.

Besides that, the rest of the work went well. Step ups and GMs were easy and my ankle is nearly 100% again. I’ll do another session in 2 days time and will probably do chin ups tomorrow.

Here’s a video to my power snatches:
http://www.youtube.com/watch?v=FJxBNVD63ys

139

What is your long term planning with your training, it seems like you are bouncing around (lil this - lil that)?

140

I have been bouncing around a bit, but I’ve been making progress. Basically I’ve just been trying to get my hip power up. It looks like it’s working.

After a short accumulation phase I’m getting back on the track and working top speed and SE work hard until the season comes. Pretty straight forward.