My atrophy training will come to use this upcoming weekend.
Right now my power clean is probably near 230, my bench around 250, and i have not been squating and little running.
My vertical is still pretty decent I can hit my palm off a football goal post with little problem from a stand still, so it has probably only drop a couple of inches.
I’ll be racing against my old team and mortac8. FYI two of mortac’s runners and my former teammates both pr’d this past week in the 55m
One ran 6.44 and the other 6.51 both dominating everyone (its d3). I dont expect to be anywhere near them I’m hopin for 6.7 being optimistic with about 2 hrs of training a week.
Alright, done with that shyt of not doing nothing, just got done with my last final, now its time to look for internships and start training my ass off so I get back in to decent shape, starting monday I’ll get my training log back up for the next 3 or 4 weeks at least, I dont know what I’ll do when i get back to school yet.
Most of training is going to be very short sprints probably in the range of 3-6x20-40m and lifting my ass off and doing some vertical jump training, basically the shyt that made me decent the past 2 years, we’ll c how it goes, i dont expect to take too much off in just a month, but hopefully get back down to like a mid 6.7 would be nice, depending how many meets i get a chance to go to maybe a little lower.
Reps - 12, 12, 8, 8, 4, 4
Rest - 2min/ then 3min for last 2 sets
Notes - just wanted to do some cosmetic stuff as I havent got to hit the weights in a long time, tomorrow will be something more sprint specific, probably some core work, some track work, and depending if I go sign up for membership at the gym that will judge what kind of weight stuff I do.
Notes - wow its rough getting back into the swing of things, it feels good that I can actually feel the exercises but man am I weak right now, hopefully I can get back into the swing of things here, it feels good to be back though.
Notes - wow my legs are killing me, shows how out of shape I am, hopefully I’ll run tomorrow if my legs still arent shot, if not just some plyo or body weight stuff.
Also if anyone can answer this, what is the weight gain from when you start back to lifting, if I take long periods off I usually lose between 5-15lbs depending how long I take off, but when I get back I usually gain around 5 lbs back the first week, obviously this isnt all muscle, so what is it, and why does it occur, does your body just get shocked and that how it reacts?
I am going to take a stab and the physiologists here can sort things out, but glycogen and creatine loading (and therefore water content as well) tends to increase w/ resistance training.
Well thanx for your efforts Davan, apparently no one else reads this.
Wednesday - First Week of Break
3x20m - 60%, 80%, 90%
3x30m
2x30m w/blocks
Notes - just a little something somethign on the track, my body is pretty sore right now, and I dont wanna wear myself out the first week, although that was next to nothing, its what i was doing when I got fast so i’m going back to it for a while.
Also got a 3.9 in school so I was happy. 1 semester down 3 to go.
Bench - 3x3, 1x1
DB Press - 3x6
Squat - 3x4
Calve Raise - 2x10
Leg Press - 3x6
Notes - bench moved back up a little to 260, still way off my summer numbers, hopefully get it up to 275-280 before I head back to school. Squat is down real low as well, I’ll see what I can do.
Ankling 2x20m
High Knees 2x20m
Leg Cycles 2x20m
Double Leg Cycles 2x20m
Notes - geez I dont really feel like i’m getting anything done, i wanna get to a meet somewhere the beginning of next year and not embarrass myself, but at this rate I dont know if that’ll happen, leavin tomorrow to go to poughkeepsie, then nyc the next day, then binghamton the next so wont get anything in then, hopefully next week i can start hitting stuff hard now that I got two weeks of some junk work in.
I’m hoping next semester isnt as demanding as this one so I can actually do some training and am not benching like 150 and squatting 150 come summer break. Got some bumper plates so I can do some deadlifting in my house and hopefully taking back my bench if it fits in my car, we’ll see.
Front Pulldown pw/ 1x10 2x6
Back Pulldown pw/ 1x10 2x6
Neutral Grip Pullup to failure
Tri and Bi work
Notes - planning to lay out a year program within the next week or two to compete next year indoor, also started reading Periodization Training For Sports today so far seems like a pretty decent read, nothing ground breaking, but not bad.
Damnit I forget what I did, some decent stuff in the weightroom, but that was it, I cant remember.
Break - Week 5 Monday
Also forget not much, but I maxed at bench at 275, so I got 30lbs back on it, it was down to 245 when I started back lifting, also got to see my old teammates, went to their practice so that was cool. Hopefully get out and sprint tomorrow if there isnt any snow on the track, if not probably some plyos or something not sure.
Hopefully in about 2 weeks I can get back to an actual regular lifting program and get something good setup up so I can run sum decent times maybe this spring or summer.