Bench - 3x3@270
Half Box Squat - 3x3@345, 365, 385
Finally the snow has melted again, hopefully get some running in tomorrow.
MiniSquats - 3x25 @ 390
Bench - 3x3 @ 225
I will definately b hitting the track tomorrow unless it rains, which of course means it will.
Bench - 3x2 @ 280
Half Box Squat - 3x2 @ 350, 370, 390
A few quick leg drills and 4x160m on treadmill at 10% incline and 5lb ankle weights deal with it haha
what about hand weights
Ah touche I forgot to mention the old lady 2 lb hand weights, they are instrumental in my successs.
Ah so confused sooooo confused, I was going to start a new thread or two but I dont know if I have enough of a question or enough of a background to truly express my confusion.
I dont understand the cns first of all. And I dont understand how people can make set in stone comments about it when it is probably the least understood aspect of sprint training. First of all I how do you base your training around cns when scientists dont even understand what causes the cns to fatigue or even if it does fatigue or if its just perception or something else. Do you just go by performance basis and whenever you notice you are having improvements you plan your lifting times and cycles around that, and does cns fatigue if it does exist go hand and hand with decreased performance or can you have a fatigued cns without decreased performance? Can you strength your cns response by performing at high levels or is that just improving the muscular functions and hormone responses as well as bone and organ functions or is it truly bettering the cns response?
How many different limiting factors are there within the organism as well as its outside environment that effect performance. I would probably break it down into internal psychological and biological factors first off with both factors being heavily intertwined and then I would also break it into external factors once again psychological and biological and again often times overlapping considerably. I feel like the external factors are most often the easiest to understand and should be again broken down into controlable and uncontrolable. And I believe that external factors at times can be the true limiting factor to performance and I rarely hear anyone talk of these. Either from limiting amount of workout time, to increased stress, decreased sleep, decreased motivation, injury, and basic drain on the body. These factors take up a majority of the day for most over 20hrs of it, and the only factors I ever hear talked about on a consistent basis are nutrion and sleep however there are a variety of other issues that should be taken into account. Flucations in motivation and emotion whether you characterize them as the same thing or not I have seen account for immense flucations in performance. Coaches and athletes need to understand that training goes far beyond the track and then recovery methods used afterwards.
Also I find it very hard and troublesome to truly understand the biological factors that go into performance. I think that the system of the human organism is so complex and has so many degrees of freedom that the overwhelming and overriding assumption by so many that takes place on forums such as these that attempts to make training at the moment a science with only one answer to a question is still in the very distance future of course you can speculate as to the supremacy of methods over other methods but cost benefit ratios need to be understood within the current context of the athletes training which makes most arguements laughable at best. Also conversion of exercise is still very poorly understood as is how many truly limiting factors there are. Its nice in theory to talk about working on your weakness while maintaining other areas, but these systems are so intertwined at times that this becomes a very difficult if not impossible task to perform by differentiating different areas of an athletes routine. So I believe at the moment art it is.
But I would really like to hear peoples opinions of what truly are the limiting factos of sprinters perhaps first at the macro level and then explore the micro and nano levels.
Ok I think I have said enough to suffice myself, til next time.
It is true no one knows anything. As someone mentioned before, if people knew what they were doing they would produce world champions like clockwork.
Bench - 10, 8, 4 @ 225
Tuck Plance Pushups - 3x3
Pushups - 1x25
Mini Squat - 1x25@ 390
Half Box Squat - 1x15 @ 345
Squat - 1x4 @ 250
Abs - 300 reps
Squat - 3x6 @ 135, 145, 155
Squat - 3x5 @ 165, 175, 185
Squat - 3x4 @ 195, 205
Squat - 3x3 @ 215, 225
Squat - 3x2 @ 235, 245
Arm Swing - 6x45sec @ 10
Leg Curl - 4x8 @ 70
Concentration Curl - 4x6 @ 40
Tricep Extensin - 4x6 @ plate
Bench - 3x3 @ 230
Bent Rows - 3x6 @ 135
Dumbell Military - 3x6 @ 35
Straight Leg DL - 3x10 @ 135
Side Bends - 3x10 @ 35
Interview in nyc, no training, but a fun day, hopefully back to the training block tomorrow.
Going to be a summer analyst?
Nay, not going for the money profession. Auditing internship.
Bench - 2x8 1x6 @ 235
Half Box Squat - 3x8 @ 310, 330, 350
BW Squat - 1x326 competed against my gf, haha she stopped at 325, good competition.
Damn your gf is in pretty good shape!
bleh hopefully you enjoy it. My grandfather was a partner at one of the big 4 and loved it, but I couldn’t imagine doing that…
Damn your gf is in pretty good shape!
Haha, thanx, she was the starting kicker for a quad A ny football team in highschool and played for our d3 college as well.
bleh hopefully you enjoy it. My grandfather was a partner at one of the big 4 and loved it, but I couldn’t imagine doing that…
Eh, I dont want to stay near the city, just get experience, so accounting is better if you want to move back to a smaller city, finance you usually gotta stay towards the big cities, plus 60hr/wk during busy season is better than the 100hr/wk that investment bankers put in.
Very true, though an accountant is an accountant for life (normally) and a banker can always do something else. The experience will be good though and I am sure you’ll be employed for life if you’re a CPA w/ decent experience. I think 80-100hrs isn’t unusual though during busy season depending on where you work, but you are right that it is way less than that the majority of the time.
Bench Press - 3x3@ 275
1x1@ 275
3x3@ 265
Tuck Planche Hold - 1min total
Arm Swing - 8x45sec@10
Arms
Notes - appx 15min rest between sets of bench