Monday, May 16th, 2005
Warm-up
Max V 4x flying 10m, 30 m build in
-1.8
-1.6
-1.1!
-1.2
ME Upper
pre-hab junk work
Bench 4x6x135
3"board" press 5x135, 3x155, 3x175
DB Row 3x8x55
about a gazillion abs
Are you going to compete in the show me games. I have competed in the track meet for many years.
that’s the idea mj…
ok… here’s the boring as hell vital stats post that every journal needs…
5’10"
160 pounds
100m (10.91 FAT PR)
9-10%bf
Cycle
weeks 1-3 -training block one
week 4-“rest”
week 5-8 training block two
week 9-“rest”
week 10- comp
Template Training block one
Mon - MaxV, MEUpp
Tues- Tempo
Wed- Accel, MELower
Thurs-Tempo
Fri-Off
Saturday- Speed endurance
Sunday - Tempo, Asst.
food from monday
tall glass of chocolate milk (PW)
Pasta concotion with sauce, oliveoil, a lil butter, can o tuna all mixed together
bowl of cottage cheese with grapes and apples
lo carb bagel with crunchy peanut butter
Protein Shake
another glass of chocolate milk and the leftover pasta
Is this all in one sit down or over the course of the day??
over the course of the day… I wish I could put it away like that…
anyways, today
diet - just plain awful. consisted entirely of eating ice cream out of the carton. gotta problem with that? wanna fight about it? I didn’t think so 
Tempo - 6 barefoot runs up a 100-120 yd hill. fairly steep (for sprinting standards). its the convienent one right out of my window.
oh and a gajillon abs throughout the day, in which, I did nothing.
I feel great!
And i got my congressional internship, only its at the district office, but maybe next year Kra, we’ll have to hang out in the district
The Good Bad and the Ugly
Good - Got everything in. a workout made is time saved. a workout made is better than a workout missed.
Bad - Trouble pushing off my left leg. in my “Block” starts, first step was alright (push and land w/right) and then the 2nd and 4th were just plain awful. I also saw this in trying to move to my right (a la “stealing second”). I’m pretty sure my diet should be considered a cautionary tale, too kids. although, yesterday finished on a bright note.
Ugly - Maybe I’m still not recovered from the 2 massive prs last week and 2 “speed” workouts earlier this week. Maybe I partied too much last night. Maybe my hip flexors are screwed up. Maybe I just didn’t bring it today, or it’s one of 20% of all workouts that just sucks, but today, my squats were off. Couldn’t arch right, couldn’t pressurize worth a damn, form was shit, and I have no idea if the box was too low or not (back in STL, I have a different box than the columbia box). Planned on 4x6x195. didn’t happen.
Accels
warm-up
4x10m (5 ways - back to sprint, pushup to sprint, right to left only 2, left to right only 2, fall forwards and “block” starts)
ME Lower
pre-hab junk
Box Squats -
5xbar, 95, 135
3x155, 175
1x185
5x195
2x205
2x8x135 after lowering the box one more time.
RDLs 3x10
Box Jumps 3x5
Weighted Hypers 3x10
Swiss ball ab junk 3x10
Food so far today
mcchiken sandwhich, dollar fries and a coke.
Baked chicken breast, can of coke, about half a dozen slices of mozzarella, and a big bowl of fruit.
all told, I feel like a rented mule. But there aint anything wrong with me that finding out my semester grades (3.0, I needed a solid semester), 5 real meals, my dad playing baseball, and a good night’s sleep won’t fix
In case anyone is wondering…
warm ups for sprinting include
Joint mobility drills
carl’s spinal animal circuit
As and Bs over short distances
and if it isn’t an acceleration day, some 10m build ups
the prehab junk I refer to is, in no particular order
rotator cuff, scap, abs, hypers, lunges, lat pulldowns, inchworms and scorpions. usually 1-3 sets of 10-20 reps of each, real light.
my HF and knees just aren’t feeling right. if anyone has good therapy for those, pass it this way
dazzle them with your skills and make them trasnfer you! 
I actually applied for the district office and got placed in DC… weird how that works.
otherwise… how are your IT bands and piriformis, tight? That gave me hip flexor problems in the past.
more in the piriforms… IT feels fine, but that would help explain some of the knee issues, which I thought were VMO issues.
Maybe I’ll get to come up to DC for something 
piriformis caused me all kinds of problems… hamstrings, hip flexors, low back, and probably other things too. sudden increase in hurdle volume would bug my HF, and also sudden increases in core work, but it seems like you do plenty of abs.
sweet, you can take my tour of the capital! I bet leading those things will be part of my duties… lovely :rolleyes:
Started interning on thursday… its great! everything I thought it’d be, and the staff are just the kindest people I’ve ever worked with.
decided that I’ll just keep noting whether diet was good, bad, or ok. Some days I can eat with the discipline of a zen master. Others, well, not so much.
and decided I needed yesterday, today, tommorow, and Sunday off.
call me lazy, I dare you.
next 2 weeks
1- Accels, Upper
2- off (my other job, painting houses, starts in earnest)
3- Tempo, Lower
4- off
5- Tempo, Upper
6,7 - off
8- Accels, Lower
9- off
10 Tempo, Upper
11 off
12 Tempo, Lower
13, 14 off
I’ll try and do some abs on the “off” days.
I feel I really do better when I give my self plenty of rest… and I decided to drop the Max V. Its there, I’m just having trouble getting there… I’m “jumping gears” it feels like.
this journal isn’t justifying my actions, its just putting things out there.
And I’m having second thoughts about competing…
glad to say this was one of the 60% hard-hat days… you show up, punch your ticket, and go home. no fireworks, but no drama either.
Accels
6x10m
4x20m
2x30m
Better than last week
Upper
45 degree hypers and Swiss ball abs 3x a lot
Db bench 3x10
CSR 4x10
Strip the Rack Military Press 3x10
Lower -
lat Pull-down 3x15
Swiss ball crunch 3x15
Box Squat - fixed the problems. even though I had to wait forever b/c this tall drink of water was wasting my fucking time shrugging, I swear to god - 135 for 5. and then resting 5 minutes, b/c he’s going for a new record - 185. This was a big kid - that’s why it was so annoying.
2x5x45
2x5x95
5x135
3x155
3x175
1x185, 195, 205, 215, 225, 235, 245 — all good, clean, fast, and fun. I loaded more, and then decided against it
Dead Lift 1x135,155, 185, 205, 225, 245 - long time since that came up that easy w/o chalk wraps or EyeHateGod blaring.
no tempo today… I just started my “other” summer job, painting houses. Not only am I courting death and skin cancer while looking like Tobey Maguire, I’m also getting a great GPP boost! Until I acclimate to that, I’ll stop with the extra tempo. PS - today’s lifting was after another 5 hours of painting.
Man, did I eat a lot of great food last night. I say this about my dad - he knows how to make the “right” meal (near perfect combination)
this was all at one sitting, after 10 hrs. of work.
A can of coke
A tall glass of chocolate milk (low fat organic)
Chicken Breast (baked, B,S)
asparagus
kasha
Salmon fillet
brown rice
broccoli
(generous amounts of spray butter)
… all I had had before yesterday was a mcChix and fries for lunch, and a PB Sandwhich on whole grain toast with milk for b-fast.
I slept like a rock.
Friday was busy enough day and had to squeeze in my upper lift…
almost identical to monday…
back extension 3x15
Swiss ball abs 3x15
DB Press 4x10
Pull-ups 3x6
Soccer Style MB throws 3x6
overall, diet for the week was slightly above average.
BW stable at 161, and I look fine.
Gym closed.
lots of painting.
last night’s benching…
185x1
2board 185x3, 195x1
various other junk
then at Kra’s behest, another rough GPP workout later… I slept like a rock!
ah hahahaha 
glad to be of help!