Ok fellas I have been training hard since mid August 2007 for a total of 19 weeks following CF system. This is my first week of inseason training, hopefully I will get a chance to have my season opener next weekend Jan 12, 2008!!
[b]Post fall training strength test results:
Power clean: no ol’s this year.
Bw: 193lbs
SBJ: 10’6
Back squat: 535
Bench press 345 (not close to my pr because of joint issues).[/b]
This training week is slightly off because of the New Year’s holiday:
very good workout felt very fast on the track, felt diff during more volume on the squats.
Thur: 1200
Warmup Z
2x6x100 60/3
core stab
db incline 10x50 8x60 3x6x70
chinups 2x 15/10
beach work 10min - only did 5mins.
got up this morning and my lower body felt very stiff and sore, i thought i was not gonna make it through the tempo session, but once i got to the track my body had great ROM during the warmup and felt fast during tempo runs but still felt stiff/sore. the first 2 sets of incline was done with a pause on the bottom and i probably should have done 20-25 on the chinups - overall good session esp on the track.
Wed: jan 9
Wed: 360
Warmup C
3x30 blk (hammy pull on second start, felt like a cramp)
3x90 7.5min
jsq 3x10x15
lunge 3x5
gh 3x5
injury was very minor (grade 1)hammy pull, i could have race last week but since i didnt do jack shit for training besides upper body i decided not to race and wait to get some training under my belt before testing it in a race.
Rehab plan:
wed jan 9: day of injury
thur/fri: rest ems
sat: rest/ems/upper body
sun: rest
mon/tue rest ems
wed: rest upper
thur/fri rest
sat: upper and starts with spikes
Sat: upper body
db incline 10 8 3x6
chinups 2x
beach work 10min
wed: upper body
bp 3 3 2 2 1
db row 3x8
front raises 2x8
beach work 10min
sat: upper body
db incline 12 6 3x4
chinups 2x
beach work 10min
Dym warmup and 15-20mins of very easy start work with spikes.
i decided to ditch my orginal indoor plan and do the shit i did last year with minor changes with success.
Mon:
hs 3x2, 70x6x3
bs 2x6, 70/6
box jump 3x5
stand mil press 3x2, 70/3x6
stand db row 3x8 Warmup W
ramp runs:
Backward 4x30
Sprint 4x30
face down 2x30
push up 2x30
Tue:
hc 9x2, 95/2
rdl 3x6x75
walk lunge 8 8 8
bp 7x3, 92.5x3
rev pd 12 12 12
fr/lat raise 8 8 8 Warmup W
80-80-80
80-80-80
80-160-80
80-80-80
Wed:
pc 3x2, 70/8x3
cp 3x3x85
sled tows 6x20x25
spilt squat 3x5
db ip 10 8 3x6
front pd 12 12 12 Warmup W
2 quarters
50x2
40x2
30x2
20x2
10x2
Thur:
snatch complex 15 15 15
1 arm db snatch 4 3 2
squat complex 18 18 18
1 arm db bp 10 10 10
h pullups 8 8 8
tri ext 12 12 12
bar curls 10 10 10
farmer walk 3x40x75
Mon:
hs 3x2, 70x6x3
bs 4x4, 80/4
box jump 3x5
stand mil press 2x6, 70/12+
stand db row 3x8 Warmup W
ramp runs:
Backward 4x30
Sprint 4x30
face down 3x30
push up 3x30
Tue:
hc 3x2, 70/8x3
rdl 3x6x75
walk lunge 8 8 8
bp 3x2, 70x4x6
rev pd 12 12 12
fr/lat raise 8 8 8 Warmup W
80-80-160-80
80-80-80-80
80-160-80-80
80-80
Wed:
pc 9x2, 95/2
cp 3x2x90
sled tows 6x20x25
spilt squat 3x5
dp ip 10 8 3x6
front pd 12 12 12 Warmup W
3 quarters
50x2
40x2
30x2
20x2
10x2
Thur:
snatch complex 15 15 15
1 arm db snatch 4 3 2
squat complex (most hated) 18 18 18
1 arm db bp 10 10 10
h pullups 8 8 8
tri ext 12 12 12
bar curls 10 10 10
farmer walk 3x40x75
my first meet went ok, ran 6.9’s in prelims and 6.8 in finals, after the prelims race my lower back was killing me. monday i went to get a lame ass massage that helped a lil and yesterday i went to the chiro to get a adjustment (pelvic was tilted which made one leg shorter then the other etc). after the adjustment everything felt great and looking to post some fast times tomm. today is a rest day with recovery ems.
with the adjustments the chiro made yesterday i have no doubt i will run faster this weekend, even the chiro think i will run much faster this weekend he was surprise i was able to run as fast as i did with the problems i had going on. lil off topic, thursday leg workout is soo hard but my legs feel so good the next day - its kinda like a flush out day.