First day of work, went well, but beat after it.
Squat - 10xbar, 10x135, 3x225, 1x235, 1x245
Leg Extension - 3x10@155
Leg Curl - 2x6@100
Need to find a new track to run at, our track is getting resurfaced.
Train at Icahn Stadium.
Bench - 245x8, 260x3,2,2,2 265x1, 270x1, 275x1
Bent Row - 4x6@ 155
Straight Leg Deadlift pw/ 3x10@135
Situp 3x25
Still have adjustment to getting up for a job.
Going track searching tomorrow, hopefully get a workout in.
Squat - 5x10@ 135,140,145,150,155
Half Box Squat - 1x25@ 225
BW Squat - 25,30,40 pw/
Situps - 25,30,40 pw/
Lunges - 10,15,20 pw/
Side Bends - 10,15,20 @ 35lb
Track
3x30m
3x20f/20e/20f
Notes - found a track about 10 miles away decent shape, a little hard and worn out its a high school track but not bad, also almost died on the way their cuz some asshole pulled out of a side street causing me to swerve off the road into someones hard to miss him. Also got done with my first week of my internship with the state which went well i reall liike my boss.
Bench - 255x7, 265x3,2,2,2 270x1, 275x1
Incline Fly- 3x10 @ 25
Bent Rows - 3x6@ 155
Shrugs - 3x10@ 155
Track
3x5x40m
30sec between reps, 4min between sets @ 80%
Notes - the track work was a little exhausting (shows what kind of sprint shape i’m in) Also hope to get the projected bench over 310 for the first time in the next week or two.
Bench - 255x7, 265x3, 275x1,1,1 280x1, 285x1
Wide & Narrow Incline - 2x8x115
Arm work
Bench - 255x6,5,3 275x1 280x1,1 135x5,5,5,5,5
Reverse Fly - 3x10@10
Arm Swing - 8x30sec@15
Track
3x30,40,50m
4x80m @ 85%
Squat - 3x25@135
Bench - 255x7, 265x3,2 275x1, 280x1
Bench - 225x3,3,3
Bent Row - 3x3 @ 205
Shruge - 3x6 @ 205
Abs - 500 reps
Today
Squat - 5x6 @ 205
Bench - 5x3 @ 135
Single Leg Extension - 3x10 @ 70
Leg Curl - 3x10 @ 70
Calve Raise - 3x30
Ankle Hops 3x10
Killed my foot walking into a weight this weekend dont know how but has been swollen for 4 days now so no running.
Bench - 4x6@ 235, then 1x4+1+1 @ 235
Incline Bench - 2x10@135 pw/
Upright Row - 2x10@35
Decline Fly - 3x10@25
Reverse Fly - 3x10@ 10
Barbell Curl - 10, 6 @ 95
Tricep Extension - 2x6@ 25
Track - mid 80’s moderate tailwind
3x30m 1lb ankle weight submax -
4.71, 4.53, 4.50
2x3x30m -
4.41, ???, 4.34
4.34, 4.34, 4.15
Standing Broad Jump 5x1 -
Jumped from 8 ft board - longest probably near 10ft, shortest near 9ft
3x30m Bound
Weights-
Deadlift - 5x6@235
Military Press - 3x10@35 pw/
Bent Row - 3x5@165
Side Raise - 3x10@15 pw/
Straight Leg Deadlift - 3x5@165
Notes - times hand timed so who knows how accurate, blame mortac
Bench - 4x6, 1x5+1 @ 235
Squat - 5x3 @ 105
Decline Bench - 2x10 @ 165 pw/
Dumbell Row - 2x10 @ 55
Incline Fly - 3x10 @ 25 pw/
Shrug - 3x10 @ 165
Why squat triples with 105? I don’t really get what you are doing with the weights. Mind explaining?
Because i do my main lift for either upper body or lower whichever i am doing that day followed by a dynamic lift of the opposite, because i find the main lift at the current rep scheme to cause a high level of short term fatigue that would diminish the rest of my workout if I continued with the half of the body I am working.
This way I do something dynamic that will still help my lifts, but will not wear me out as I find dynamic lifts have minimal effect on my short term fatigue, and by doing only one lift it will not tax my long term fatigue or cns or watever you feel is the correct term.
Track - low to mid 90’s, no wind
3x30m 1lb ankle weight 80%, 80%, 95%
4.49, 4.53, 4.28
2x3x30m
4.23, 4.19, 4.25
4.03, 4.10, 3.96*
*questionable timing, i started my arm motion before i hit the button, so probably add .1 or something, not like any of the other hand times are perfect anyhow
Weights
Squat - 5x6 @ 205
Bench - 5x3 @ 135
Leg Extension - 3x15 @ 70 pw/
Leg Curl - 3x10 @ 70
Single Leg Calf Raise - 2x25 pw/
Ankle Hops - 2x10
Notes - track went ok I ges, I plan to increase by 10m once I do not better my time at the current distance taking into account of course weather conditions.
Also took out one set of the last pair of exercises because last time I got DOMS, and I plan on going to the track tomorrow for bounds and some other drills weather permitting tomorrow.
Also, why sprint with 1lb ankle weights? 1lb shouldn’t slow you down much but from looking at your times it does.
I got it now. I didn’t realize you were doing those lifts for speed… thought you were just lifting it at a moderate pace and I was confused.
On another note, any more thoughts on your “hypertrophy theory”? After reading through a bunch of old topics on the forum, etc. I began to ponder that possibility and then I remembered that you were questioning/talking about it a little while back. I’d really like to hear any more thoughts you have on the subject, I will also try to find and reread what you’ve already posted. Thanks!
Also, why sprint with 1lb ankle weights? 1lb shouldn’t slow you down much but from looking at your times it does.
As noted these sprints are not run at 100% like the other 2 sets. I sprint with them because I beleive it is one of the few methods of actual carryover that can be acheived to a sprint. Also I am not as inclined to tense up because I know I cannot reach max speed.
If you think weights help with specific movements try a planche hold if you have never done it. I can bench near 2x my body weight, have strong shoulders and fairly strong abs and could not hold for more than 10 seconds on my first attempts, basically all the hold is is a static decline press with abs and some balance. Though its slightly more complicated I failed easily at it even though my strength levels indicated I should have easily been able to do it. Its not quite as simple as I have put it, but is shows the severe limits of lifting in comparision to an actual athletic movement. You need to come as close as you can to mirroring the movement to achieve any benefit and I think lifting is a pretty poor method of doing this.
any more thoughts on your “hypertrophy theory”? After reading through a bunch of old topics on the forum, etc. I began to ponder that possibility and then I remembered that you were questioning/talking about it a little while back. I’d really like to hear any more thoughts you have on the subject, I will also try to find and reread what you’ve already posted. Thanks!
Honestly I havent really had too much time as of late to look into it more, as you know or may have read here I had been fairly busy with schooling so my training wasnt much. But right now my training is pretty close to mirroring what I believe would be proper under the ideas i’m tinkering with. More bounding and quick leg stuff than I have right now and some more single jumps.
Right now I’m reading some trigger point therapy stuff, then plan on reading into some microprenuer stuff, but after that I plan to get back more into training theory. Suffice it to say I still hold many of the same beliefs as when I was writing about it prior. If you have any questions or suggestions about that topic or even your own line of thinking regarding training just shoot a few lines and we can discuss it here
I will chime in and say that though popequique is insane, he did run 12, was told he would never be on the 4x100, then PRd in every meet from indoor through outdoor…
I will also say that Galina Bukahrina advocates wrist/ankle weight running. Be open minded unless you run 9.75 (not pointing fingers at anyone…just saying).
Bench - 4x6, 1x4+1+1 @ 240
Squat - 5x3 @ 115
Incline Press - 2x10 @ 130
Plate Row - 2x25
Bent Row - 3x3 @ 185