Training Journal:)

Members Area My Training Journal
81

Monday May 22 (week 10)

Holy, can’t believe its the big ‘one-oh’. Such a long time, with so much progress!:smiley: Im so utterly stoked for training tomorrow, i think i need to relax a little… :rolleyes: No need to rush things.

And what better way to start my 10th week then to work a big long 10 hour workshift lifting heavy ass equipment around all day at the mill. But it was good.

Been drinking tons of water, eating lots of food, stretching 3-5 times/day, and still doing the david lee pong workout.

Saw andrea today, shes looking awesome, might even go home tomorrow :eek: wowee. My other buddy is also out of the hospital:)

David Lee Pong Workout (week 5)

  • straight outa bed :eek: u[/u]
    o 3[(20 x Push-ups) + (23 x Hyperextensions) + (23 x Sit-ups)]
    -no break in //

word

82

Quick question bud:

I see you are doing the ‘David Lee Pong’ workout every morning as soon as you wake up from bed… Correct me if I’m wrong, but I have always read that spinal flexion/hyperextension should be avoided until about 60-90 minutes after you awake and start moving around because of the spinal fluid that accumulates in the discs as you sleep… (Was that on?) Herb, care to chime in on this? If I’m mistaken, my apologies… :cool: I actually tried this the other day when I was sitting around watching the Adidas Track Classic, pretty cool workout to get some bloodflow…

83

Hmmm, I wouldnt be able to answer that question, but im glad you brought it up, sounds interesting. Hey coach, what do you think?

It really does get the blood flowing though eh? I’de rename it, the Coffee Substitute Workout.

84

What exactly happens with the accumulated spinal fluid? My athletes have been doing this for years and years with no ill effects. Where have you read this? There is nothing intense going on here. Millions of people do YOGA and Tai Chi when they wake up. I can’t see how doing crunches and hypers is going to cause any sort of damage at all. I could be wrong though so I would like to see or read what you have read and the reasoning behind it all.

85

Here’s a pretty good link.

http://www.chiroweb.com/archives/18/09/11.html

I agree with you though, it’s nothing intense (the DLP workout), but it (what I have read) may be referring to a high intensity workout that may significantly load the spine. Thanks, Herb.

86

oh yea! back in action today! So damn happy, and now both my friends are out of the hospital, so things are turning for the better.

Warm up
o two lap jog in bare feet

  • static stretching
    o 5x60m tempo at 75%
  • dynamic stretching - leg swings
    o Ankling
    o 3x60m progressive accel w/ 3min rest in//
    o 5x20m incline sprints w/ 6min rest in //
    o 6x30m sprint at 100% w/ 6min rest in //
  • oooohh ya! everything felt great, did lots of stretching, no pains or ackes, really felt good to be back.

Pre-supp right after sprints, so about 15min prior to weights

Weights!
*Power clean technique
o I split up the movements, starting from Dead lifts to Hang cleans to Jerks and then Squats

  • for each movement - 5sets x 6reps x 41kg(90lbs) one movement right after the other
  • 4 min rest // sets with no rest in // each movement.
  • these felt awsome, the weight felt great, and doing so many reps was really intense.
  • Need to focus on catching the bar a little lower and getting under the bar more during the Hang Cleans.

o Bench press

  • 10x20.5kg (the bar)
  • 10x52kg (115lbs)
  • 6x61.5kg (135lbs)
    o Skull Crushers
  • 3x7x20kg (44 lbs)
    o Lat Pull down
    -2x10x54.5kg (120lbs)

Core Workout
o 10 exercises - 40 secs each

  • 1 min rest in //, Ray and I slacked a bit today
  • although, for our last exercise, we did an intense push-up drill. We each faced each other, my partner would do 3 push-ups, then I did 3 push-ups, and we just alternate until we can no longer go on. Its really easy to begin, but after a while, you feel it so bad! it was great.

Recovery & Regeneration

  • lots of Cookies… :o
  • Post supp
  • Contrast shower
  • stretching
  • more water

David Lee Pong Workout (week 5)

  • straight outa bed :eek:
    o 3[(20 x Push-ups) + (23 x Hyperextensions) + (23 x Sit-ups)]
    -no break in //
87

HOly smokes, so much for a nice tempo recovery day. I ended up busting my ass like never before at this construction site. I started painting, which is what i thought i’de be doing all day, then they had me doing so many intense jobs, from lifting rocks & 2/4’s, to digging ditches, to flattening the ground with this packer, to shoveling rock and sand, all in the pouring rain for 10 hours.

My hands are dead, and my knees were a little sore, but not much to worry about. Good thing ive been doing all this training, b/c without it, I wouldnt have lasted half the day.

So i might do a tempo later tonight, but im just so damn tired now. I think ill just study and game or somthing.

Thank freaken goodness that my soccer match was cancelled tonight due to some intense rain, that i worked in all damn day…geez…

Core Workout
10 exercises ~ 40sec each

  • 40sec rest in //
  • havent actually done these yet, but im on my way right after this

    Recovery and Regeneration
  • Contrast shower after workt…damn that was the best one ive ever had
  • post supp…that was really nice too:D
  • cookies again…
  • really really need to stretch a few times tonight.
  • really need to drink more water as well.

David Lee Pong Workout (week 5)

  • straight outa bed :eek:
    o 3[(20 x Push-ups) + (23 x Hyperextensions) + (23 x Sit-ups)]
    -no break in //
88

So I felt pretty damn sore this morning, more so than I would’ve liked. I didnt even do the DLP workout this morning because it bothered my sore muscles…which is the result of over- working in the cold rain with minimal break time… :mad: Defenitely wont be doing anything like that ever again. Nonetheless, off to training I went:)

Defenitely felt some pain in both my hams, and even my quads, which is really unusal b/c my quads have never bothered me before. After a vigorous warm up, things loosened up a bit more.

Warm up
o two lap jog in bare feet - static stretching
o 5x60m tempo - dynamic stretching
o 4x60m progressive accel w/ 3min rest in //
o 2x30m accel (95%, 100%) 2.5 min rest in //
o 2x2x60m accel with 2.5 min rest in // reps and 10 min rest in // sets.

Explosive Med Ball
O O O —Lined up 3 med balls
7kg 3kg 2kg
o squat down, grab the med ball and EXPLODE up and toss the ball backwards - 4 reps x 3 balls
o squat down, explode up and toss the ball forward from the chest - 4 reps x 3 balls

Pre supp while doing med ball stuff

Weights
> Power Clean technique
o I split up the movements, starting from Dead lifts to Hang cleans to Jerks and then Squats

  • for each movement - 5sets x 5reps x 95lbs one movement right after the other
  • 4 min rest // sets with no rest in // each movement.
  • we increased the volume a little today by doing the med ball toss and the power cleans, plus i added a bit more weight. Felt pretty fatigued afterwards, but in a good way of course:D I love doing the explosive stuff.

Core workout
o 10 exercises - 40 secs each

  • 5min rest in //, 2 min rest in //, 40 sec rest in //…we were all over the place today…but for good reason

    Recovery and Regeneration
    o Contrast shower
    o post supp (before core workout…woops?)
    o water
    o massage tonight!!!:D:D
    o stretching

So today, we filmed my entire workout. So im going to make a list of all the things i need to think about and work on each training session.

[ul]Sprinting[/ul]
> Explode forward from my starting position without the slight backwards motion of my leg pushing back.
> Get trailing leg’s quad WAY higher when driving forward. Need to bring that trailing foot above driving leg’s knee. Creating a jumping/exploding motion up, but leaning forward will keep you going in that direction
> Keep toes up :eek: I got a little lazy today…
> Less downward motion (of body) on impact of driving leg, i tend to bob up and down too much.

[ul]Explosive med ball[/ul]
> Keep ball in closer to body (like keeping the bar in closer during power cleans) when exploding up.
> When tossing the ball backward, less arching of body in that direction…I look like this–> )
> When forcing the ball forward, dont kick legs out so much.

[ul]Power Clean[/ul]
> Dead Lift

  • Arch upper back more (ie, push chest out more)
  • keep bar closer to body all the way up
    > Hang Clean
  • Keep bar closer to body!
  • dont do reverse curl before the catch, extend elbows out, and shoulder shrug up.
  • When catching, dont cradle the bar so much (i mean, dont dip down with the bar so much) instead, catch the bar and my motion should be upward. I tend to catch the bar, do a little dip, then go up.
    > Jerk
  • oi vei…I need to work on these lots.
  • Need to explode/throw the bar up, rather than lifting it up.
  • Less shifting of upper body. Use legs to explode upwards.
    > Squats
  • didnt talk too much about these, not that I did them perfect, but I dont think there was too much to go over, its pretty basic. I just need to push my chest out more.

WOW! long list…which is good, b/c that means i have a lot of room for improvment, which means lots more progress:D So I will review this list probably every day, and slowly work on each note.

89

For anyone that doesn’t know. Shane was supposed to be my replacement at work while I was gone to Europe. But apparently…he can’t handle the work load! :wink:

They just don’t make them like they used to I guess!

Hahaha…just kidding Shane…keep up the good work bud!!

90

Trust me, that there, wasn’t even half the story. And my sore body, my quads of which have never been sore in my entire life, are here to prove it.

Shane was supposed to be my replacement at work while I was gone to Europe
Uhhh yes, the replacement for all the painting…what a nice easy job…but no where in my contract did it say 10 hour shifts in the rain doing rediculous amounts of work with one 20min break. Not that i have a contract…

I know your just joking, but that was actually stupid of me to do everything they asked. Got taken advantage a little there, especially for the pay, why wouldnt they have me doing all the grunt work and then some. Good savings;)

But yea, my real boss phoned me today and asked if i could work tomorrow (which for the amount of money, and amount of work, I was like…HELL YES!), so i phoned in to the construction place, and they werent too happy i cancelled on such short notice:D

Massage

  • Just got back, it went great:D, really loosened up my upper quads and hams. We did a lot of flushing motions on my legs, then some proprioceptive neural facilitation and my stretching capabilities are really improving. We’ve made some great progress. Ill defenitely be keeping up with the 3-5 stretch sessions per day.

BTW: I am officially 160lbs…thats in the morning, straight outa bed. So i probably even gain a few during the day. I started training at about 155lbs, then got strepp throat and went down to 150. So ive gained a good 10lbs in the last 8 weeks.

91

that is a superb weight gain, considering its all muscle. good job, and ya it’ll be good to be back.

92

Friday May 26th (week 10)

Woke up super early cause i got called into work. BUt it turned out to be a really good day at work. Got a few stretching sessions in while doing fire watch:D

Tempo - Short Circuit
o two laps jog
-static stretching

1+1+1^
1+1+2+1^
1+2+2+1^
1+2+1+1^
1+1+1

1 = 100m tempo at 70%
2 = 200m tempo at 70%

  • = 50m walk
    ^ = 100m walk
    Total = 2200m

Core Workout
o 8 exercises ~ 40sec each

  • 40sec rest in //

Recovery & Regeneration
o chocolate
o stretching
o water
o ZMA (been taking these for about a month)

David Lee Pong Workout (week 6)

  • straight outa bed :eek:
    o 3[(23 x Push-ups) + (28 x Hyperextensions) + (28 x Sit-ups)]
    -no break in //

Saturday May 27th (week 10)

6.5 hours sleep
drank a good amount of water
ate a variety of food
162 pounds this morning (im 6 feet btw)

So Im going to try and weigh myself every morning and record my weight for a couple weeks, just to have some fun.

My legs feel great today, no more soreness, the stetching, icing, and ZMA-ing really hurried the process along.

Woke up too early this morning, so i was ganna go and do my solo sprint session. It was raining pretty heavy though, so i decided to stay home. It cleared up, but I didnt have enough time before work.

Pre-supp

Instead I warmed up by playing some DDR. did some stretching in // dances:D After about 20 minutes of warming up, I went to do some power clean technique

Weights
o I split up the movements, starting from Dead lifts to Hang cleans to Jerks and then Squats

  • did 4 sets x 6 reps x 85lbs and felt pretty fatigued, so I finished with one more set of 6 reps x 75 lbs.
  • not the greatest weight session, so I wont warm up with DDR prior to power cleans anymore. I was also kind of rushed this morning due to work, and the lack of sleep didnt help either. It was still decent though.

GOt some good stretching in as well. I can now touch both toes while doing the hamstring stretch on the ground.:slight_smile:

Core workout
o 10 exercises ~ 40sec each

  • 40sec rest in //
  • havent actually done these yet, but im on my way right after this

Recovery & Regeneration
o Post supp (this morning after weights)
o contrast shower (this morning, after weights)
o stretching
o water
o ZMA

David Lee Pong Workout (week 6)

  • straight outa bed :eek:
    o 3[(23 x Push-ups) + (28 x Hyperextensions) + (28 x Sit-ups)]
    -no break in //
93

Ok, so totally ganna scrap that idea. Turns out that conversion phases in strength are not as important for sprinters. As well, a conversion phase should not be a noticeable event like “breast feeding” one week and Power lifting the next. AND, it all depends on the athlete. So im just ganna keep doing what my coach tells me to do.

For the record, i suck at doing 2 of our core exercises, both are back extensions using a med-ball. However, I think it may be a lack of flexability in my shoulders, as they tend to hunch forward and slope down a lot. ( its in my shoulders that i really feel the burn during these two exercises) So im ganna experiment by incorperating a few shoulder/upper-arm exercises in my daily stretching. This will increase my range of motion and flexability, and hopefully that will help with the core exercises.

Good night

94

8 hours sleep
lots of water
lots of food:D
Over all good day.

163lbs this morning

I didnt believe it, so i weighed again, and sure enough, the new digital scale said the same thing :eek:

Today was my day off, had a good day at work:) Did lots of stretching again! Im really feeling the difference in my flexability limits lately. And it feels good.

Tomorrow, swimming and beach volleyball starts up!

Cheers

95

Where and when do you play beach volley ball?
and how do i join?

96

Monday May 29th (week 11)

Ray, the beach volleyball is a league, so I dont know if you can join or not anymore, and I also dont know how many players are on my team, but tonight is my first game (if it stops raining) so ill ask and see if you can join.

The games are monday and friday at like 6 oclock or so.

6 hours sleep
163lbs

Pool Workout
o hot tub for 10 min w/ stretching
o 10x15m water running

  • 10 min break w/ stretching
    o 10x15m water running
  • hot tub for 10 min w/ stretching
  • just focusing on keeping toes up, lifting quads up, and fully extending driving leg.

Core Workout
o 10 exercises ~ 40sec each

  • 40sec rest in //
  • oh yea!

David Lee Pong Workout (week 6)

  • straight outa bed :eek:
    o 3[(23 x Push-ups) + (28 x Hyperextensions) + (28 x Sit-ups)]
    -no break in //
97

Herb loves the david lee pong workouts eh

98

hmm…intruiging…dont worry about asking I don’t really have time during the week I was thinking they were on the weekends

oh well

thanks anyway

99

Volleyball went well…we had to forfit cause we didnt have another girl, but the other team didnt have enough players, so we still got 2 points!! we got another person to come out, and then we just had a practise, it was really pathetic, and fun:D

stretched a few times today, still need to do another couple sessions. Been drinking water like mad. Can’t wait for tomorrow.

On my way home from volleyball I got a few nice shots of the scenery.

I call it, Fallen Rainbow of Benevelence

Pretty amazing if i do say so myself. I was hypnotized to pull over and take a few shots. :cool:

Actually, the last time i can remember, he was doing three sets of one rep, it is I who really loves the david lee pong workout:D

100

ya, 3 sets of one rep!! man did that make me laugh. Herb is a comedian