Squat - 3x4 @ 185
Bench - 3x4 @ 185
10sec rest between reps, 3min between sets
20min ems calves
suppose to get 2feet of snow now
mreoyn09, in terms of hypertrophy, once again i am talking about reaching an optimal amount of hypertrophy for the individual, not the highest amount possible.
also most of my work during my period of greatest improvement dealt largely with training what you call quickness.
the amount of force you put in, yes, but it also has to be horizontally based and at some level attempting to conserve energy even in the 100
Lifting does increase rate of force, not regardless of time, time is a big factor,but along the spectrum yes. But which lifts necessarily increase sprint performance?
Sprinting and plyos just get at the same problem from a difference angle, the bridges are still a little fuzzy either way, and i just dont buy the need for strength training for strength purposes when you have sprinting and plyos that can get more directly at the problem.
The real question is why do such a wide range of different programs work and to find some way to gauge the actual benefits that they are giving the athlete, too many variables and not enought data.
Tomorrow I will continue on with more thoughts as school as been canceled due to the snow fall.
Yesterday,
Did some bi/tri work
EMS - quads 20min
EmS - abs 15min
Bench - 3x2 @ 265
Half Box Squat - 3x2 @ 300, 330, 360
Notes -hopefully sometime soon I’ll get to write some more of my thoughts, just no time write now with school, also i wont be competing in any more indoor meets this year as the weather here has been under 10F for the last 3 weeks I see no point in attempting another meet without any sprinting.
Hopefully will get to run about 7 or so meets this spring/summer
Bench - 2x8, 1x6 @ 225
Half Box Squat - 3x8 @ 255, 280, 300
EMS - triceps
Notes - probably wont workout today, have a test to study for.
Incline Bench - 3x10 @ 135, 145, 150
Front Squat - 3x6 @ 135, 185, 185
EMS - quads
Ankling - 5x10m
SLDL - 3x4 @ 205, 225, 235
Shrug - 3x4 @ 235
Squat - 1x200 Body weight
Calve raise - 1x50 Body weight
Abs - 250 reps
EMS - biceps
Bench - 3x6 @ 235
Half Box Squat - 3x6 @ 275, 290, 305
Off week, partially due to its about that time, and partially due to the huge amount of work i have this week.
Will probably only ems and do some isometric holds basically just because I want to be able to do a planche pushup, so just started doin some holds now, hopefully will be able to do 1 in a couple months.
Maybe tomorrow a light squat and bench, but besides that, thats about it for the week.
Bench - 2x8, 1x7 @ 225
Half Box Squat - 3x8 @ 265, 290, 310
Squat - 1x150 @ bw
Pushup - 1x50 @ bw
Ankle Hops - 1x100
EMS - abs 20min
SLDL - 3x4 @ 225, 245, 255
Bent Row - 3x4 @ 135, 165, 165
Lunge - 2x10 @ 35lb dumbells
Curl to Military Press - 3x4 @ 35lbs
Arm Swing - 3x30sec - 15lb
Abs
Bench - 2x6, 1x4 @ 240
Half Box Squat - 3x6 @ 295, 310, 320
EMS - Hamstrings 20min
Notes - suppose to get into the 50’s this week, so hopefully the snow melts and i can start running.
Bench - 3x6 @ 240
Half Box Squat - 3x6 @ 300, 315, 325
BW Squat - 1x200
Pushups - 1x50
Situps - 300 reps
2x3x30m wooooooohoooooooo
Dumbell Row - 3x10@55
Barbell Row - 3x4 @ 135, 185, 185
Arm Swing - 8x30sec @ 10lb
Hamstrings - 15min light EMS, 10min TENS
First day of my comeback, hopefully get in a decent amount of meets this spring/summer. Probably will start off around Easter if I can get in shape fast enough.
hey pope what type of squats do you do high bar or low bar? Man that bench is up there catching up to quick well still aways but close enough heheh.
I use high bar, but just because that was the way I was intially taught, it doesnt really matter, squat is a squat.
Yea my bench is finally getting back to it was last summer, hopefully in about another 2 months i will pr again.
Minisquats - 2x25, 1x15 @ 390
Incline Press - 3x10 @ 135, 145, 155
The squat is basically somewhere around a 1/4-1/8 squat, probably closer to 1/8, with about 5-7 minutes between sets.
Legs a little sore from the first day of running yesterday, it poured today so cudnt run, but hopefully tomorrow.
Bench Press - 3x4 @ 255
Half Box Squat - 3x4 @ 310, 330, 355
Notes - got about 10 inches of snow today after it was just 65 degrees 2 days ago, so looks like the running is going to be delayed again for probably at least a week.
Monday
Bench Press - 3x4 @ 260
Half Box Squat - 3x4 @ 330, 355, 370
Tuesday
Deadlift - 1x3, 3x1 @ 225, 295, 320, 345
Leg Ext 3x10 @ 105
Leg Curl 3x10 @ 70
Lunges 3x20 @ bw
Calve Raises 3x25 @ bw
Squat 3x25 @ bw
Wednesday
Bench Press - 3x4 @ 225
Squat - 3x4 @ 225
Arm Swimg - 10x30sec @ 10lb
Some light ab work
Thursday
Arm workout
Bench - 2x3,1x2 @ 270
Half Box squat - 3x3 @ 340, 360, 380