Training Journal:)

[Smarrs]

8 hours sleep
tons of water
lots of food
162lbs

very good morning. Got lots done, took 'er really easy, and just kept thinking about training. Did some stretching, and everything felt grand.

Warm Up
o 2 lap jog i bare feet

• static stretching
  o 5x60m tempo
• dynamic stretching
  o Ankling
  o 3x60m progressive accel
  o 5sets x 2reps x 20m accel
• 1.5 min rest // reps
• 5 min rest // sets

• So I had some trouble with my starts today. I kept swinging my arm forward and holding it there, like slow motion, it really screwed me up, and was very noticeable. I think i was watching too much of gatlins race (9.88) this morning, and I tried a little too hard:D or maybe thats just an excuse?..
• anyways, once i relaxed, lifted my quads up, and kept my toes up things went better, especially on the last accel.

relax RELAX RELAX RELAX RELAX !!!

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

• for each movement - 6sets x 5reps x 95lbs one movement right after the other
• 4 min rest // sets with no rest in // each movement.

• These felt really good today. The 95lbs defenitely felt lighter today, and I felt like I had a lot of control over my movements. I tried to focus on a few points from my list in my previous post. The jerks felt so much better, i could really throw the bar up today VS last session.

Bench Press

• warm up w/ bar
• 10x95lbs
• 10x115lbs
• 7x135lbs
• 3x145lbs
• 10x115lbs
  Dumbell Curls
• 2x20x30lbs
  Lat Pull down
• 8x120lbs
• 4x140lbs

Core Workout
o 10 exercises ~ 40sec each

• 40sec rest in //

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 //

So today went very well, tempo tomorrow, and lots more stretching, lots more food, lots more water:D

[Smarrs]

8.5 hours sleep
drinking lots of water
160lbs this morning

Great day today, got lots done again, cant complain.

Core Workout
o 10 exercises ~ 40sec each

• 40sec rest in //

No tempo circuit today :o I did a small tempo session prior to my game w/ lots of stretching though.

Pre-supp 45min prior to game

Game went really well, we won 3 nill. I put one in the ol’ union bag. Lots of contact, it was a fun game, i had a contrast shower after, did some stretching, and feel awesome.

Pretty stoked for training tomorrow morning.

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 //
• need to increase by a few reps tomorrow morning! hhmmmm…the hypers and sit ups are farely easy, but the push ups really do me in. Although, i want to keep everything even, so i think ill go 28 reps for eveything.

Oyasumasai

[Zenonth]

Herbs working you guys hard over there

[Smarrs]

@Zenonth

Herbs working you guys hard over there

For a second there, i thought you said herb was working hard over here, i laughed. Then I read the whole thing. And yes, we are working pretty damn hard, w/ full recovery:D

[Herb]

@Smarrs

For a second there, i thought you said herb was working hard over here, i laughed. Then I read the whole thing. And yes, we are working pretty damn hard, w/ full recovery:D

Haha. Just remember rule # 1.

[Smarrs]

@Zenonth

Herbs working you guys hard over there

For a second there, i thought you said herb was working hard over here, i laughed. Then I read the whole thing. And yes, we are working pretty damn hard, w/ full recovery:D

Warm Up x 2
o 2 laps in bare feet
-static stretching
o 5x60m tempo
- pre supp during second warm up
-dynamic stretching - leg swings
o Ankling
o 3x60m progressive accels w/ 3 min rest in //
o 5x60m easy fast easy - 20m intervals

• 8-10 min rest in //

• today, we focused on really emphasizing arm movement (more agressive) and lifting my trailing legs quads up. Todays spints felt good:)

My left hip acted up a little again, caused a bit of grief, more so when i was walking then training The pain is at the front of my left hip, just above my goin, but right below my abdominals. Im pretty sure its not my lymph nodes this time :rolleyes: Ill just be icing for the next few days, and I made an appointment with the physio next week.

Plyometrics
o 8x explosive jump up onto mat
o 8x small hop then quickly explode up onto mat
o 8x jump onto plat form, hop off, and quickly explode up onto mat

• I dont know if these looked any different, but i could sure feel a difference in my jumping. Felt like i was jumpin higher, and a lot faster.

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

• planned on doing 6 reps and 5 sets for each movement at 95lbs, but i was a little more fatigued today than usual. So I didnt even finish the 4th set, and did less reps on my 5th set to finish off. Coulda been b/c of soccer last night, the intense sprints and/or plyos today, who knows. Cant dwell on it, so next week, we talked about adding a bit more weight, and doing less reps. Something needs to change.

o Bench Press

• warm up with bar
• 10x95lbs
• 10x115lbs
• 9x135lbs

Core Workout
o 10 exercises ~ 40sec each

• 40sec rest in //

Forgot my DLP workout this morning :eek: woke up a little late…woops.

Going for a massage tonight, probably do some flushing motions and stretching like usual. I cant wait.

[Smarrs]

Woops, didnt mean to double post before… :o

But our coach does work hard as well, just not when were around, because of rule #1 and all:D

Massage
Had two therapists again!! lol, its so good when other ppl dont show up. Got my hams, calves, feet! and quads done. I didnt have any pains to report, so it was a good massage.

@Joseph Horrigan

The next area to be stretched is the hamstring group. To do this properly you must revise a myth that we were all taught as children; that is, that it is a good idea to “touch your toes” or “bring your head to your knees

So no more trying to touch my toes:)

@Joseph Horrigan

Contract-relax methods require you to stretch a muscle to near its limits. At that point some form of resistance is applied to permit an isometric contraction for several seconds. When the muscle stops its contraction, it immediately relaxes; and at this point it is stretched a little further. Contract-relax is a recognized method of stretching, but it is a far car from PNF.

And i guess i have been doing Contract-relax stretching all this time? oh well. Its still really great, especially at the massage sessions.

[Smarrs]

6.5 hours
still drinking lots of water
been eating all day
163lbs this morning

Swimming
o hot tub for 10 min w/ stretching
o 2x10x15m water running

• 8 min rest in // sets w/ stretching
  o hot tub for 10 min

• focused on pumping arms more, then emphasized bringing quads up. Once both of those were comfortable, i just thought about bring my arms and legs down…down!, down! down!.

So I made some med balls yesterday, cut open a couple soccer balls and poured sand in, duct taped em up, and put another layer of colourful tape on:D One is 15.5lbs and the other is 20lbs.

Core w/ 15.5lb med ball
o 10 exercises ~ 30-40 second for each

• 30sec - 2min rest
• that med ball made it pretty intense

Hip felt pretty good today, ive been icing it lately. It only became a little aggrivated today when i was doing abs. lifting my leg up while laying on the ground seems to trigger it a bit. So I probably wont do much core work for the next couple days.

Stretched a few times today already

David Lee Pong Workout (week 7)

• straight outa bed :eek:
  o 3[(26 x Push-ups) + (33 x Hyperextensions) + (33 x Sit-ups)]
  -no break in //

Still have to play some volleyball tonight, hopefully more happens than last week…like actually playing a game this time

[Smarrs]

Had a late night last night, so took today off, needed the extra sleep before work. But it’ll work out very well b/c ill be playing soccer tomorrow night after work.

My goal for next week is to leave myself at least 9 hours of sleep each night. have been tired lately.

no core, no DLP, ganna wait till after my check up with the physio.

[Smarrs]

7.5 hours sleep
ate tons of fruits and VEGETAbles today
drank lots of water
161.5lbs this morning

So much for going to work early so i could play soccer tonight, the bloody game was cancelled b/c the ref was a no show? like wtf?

Tempo/Core Workout instead

o Jog 2 laps

• static stretching

100’s Circuit
o 10x100m at 60%

• in // each rep, do 10 pushups at one end, and 30 sits ups at the other.
• no rest in // reps

• Hip was a tad bit sore at times, otherwise, it felt good. Ill just keep icing, stretching, and taken 'er easy.

Power Clean Practise
o just worked on some movements with 55lbs.

• 3 sets, just focusing on keeping chest out, extending elbows, and keeping the bar close to my body.

Recovery & Regeneration
o perogies and bacon for dinner right after cleans
o protien shake
o stretching
o ZMA

[Rene-Lee]

Keep up the good work!!

[Smarrs]

Thanks dude, cant wait to train with ya tomorrow.

Monday June 5th ([SIZE=4]MONTH 3!!)[/SIZE]

YES! 3 solid months of training, and its the best damn thing ive gotten myself into! Thanks so much Coach and everyone who trains as well! w00t!

My goal of leaving 9 hours of sleep for myself was foiled by my mother this morning, she woke me up bright and early to help move these new doors that came in. But tonight, i will resume, and see how things go.

Tempo Workout
o jog 2 laps

• static stretching

Short Circuit
1+1+1^
1+2+1+1^
1+2+2c1^
1+1+2+1^
1+1+1
Total = 2200m

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

• = 50m walk
  ^ = 100m walk
  c = coach distraction ~ 2 min!

o jog one lap
-static stretching

Played some volleyball later when i got home. The tempo kept me good and loose for the easy game, plus the league sucks and we just kick everyones ass! then we practised for like an hour after words, lots of fun, cant complain about anything, even my hip felt good.

Recovery and Regeneration
o Beef dip w/ awesome salad for dinner
o water
o stretching
o self massage
o ZMA
o Contrast shower

Feeling super refreshed now, good way to start off my 12th week. Ganna get lots of sleep tonight, focus tomorrow morning, and come out ready for training in the afternoon.

David Lee Pong Workout (week 7)

• straight outa bed :eek:
  o 3[(26 x Push-ups) + (33 x Hyperextensions) + (33 x Sit-ups)]
  -no break in //

[Andrea]

@Smarrs

Short Circuit
1+1+1^
1+2+1+1^
1+2+2c1^
1+1+2+1^
1+1+1
Total = 2200m

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

• = 50m walk
  ^ = 100m walk
  c = coach distraction ~ 2 min!

Convienient how that distraction would come along right in the middle of the hard set Shane… :rolleyes:

[Smarrs]

@Andrea

Convienient how that distraction would come along right in the middle of the hard set Shane… :rolleyes:

yea yea… you know how herb works, always crackin jokes and what not. It couldnt be helped.

10 HOURS of sweet delicious sleep!!!

So went hiking this morning with my good buddy. It was such a wicked day, we went to this look-out and chilled out. Could’ve sworn we heard a bear near by, which wasnt very suprising, we just made some noice and the grunts went away.

On our hike back, this medium sized black bear popped out of the bushs just bookin’ it towards us, like 20 feet ahead of us. It happened so fast, at first i thought it was a dog, it was just like, no bear, then BOOM! BEAR!

Turns out he was way more scared then we were (im 6’ and my friend is 6’2) that bear turned and ripped it up the mountain side, the power was just amazing.

Warm up
o 2 laps in bare feet
-static stretching
o 5x60m tempo
-dynamic stretching - leg swings
o Ankling
o 3x60m progressive accels w/ 2 min rest in // (95%)
o 7x40m accel (first 20 fast, second 20 hold good form)

• my starts felt really good today, we didnt time, but the feeling was there. Getting my trailing leg way up driving through, and pumping my arms more aggressively felt a lot more comfortable today, didnt have to think about it so much.

Weights
> Power Clean Technique!
o Increased weight to 105lbs today.
o 6sets x 4reps – these felt great, probably the best feeling so far. I finished the entire 6 sets with minimal fatigue.
o Having Ren back was motivating, that defenitely helped:D
o Bench Press

• warm up with bar
• 10x95lbs
• 9.5:Dx135lbs
• 7x135lbs
  o did a little apple pie as well

Core Workout
o 8 exercises (got kicked outa the gym)~ 40sec each

• 40sec rest in //

• So I defenitely need to stop doing these until the physio tells me whats up. My hip felt really good all day until the abs. Thats the only thing that seems to aggrivate it a bit.

Recovery & Regeneration
o Post supp
o water
o Contrast shower
o ZMA
o stretching

David Lee Pong Workout (week 7)

• straight outa bed :eek:
  o 3[(26 x Push-ups) + (33 x Hyperextensions) + (33 x Sit-ups)]
  -no break in //

Going to Victoria this Weekend for Soccer Provincials!! w00t! Pretty stoked. Really ganna put my 3 months of training into it.

[Smarrs]

So I went to my physio today, at first he thought i had a sports hernia, and he said if that was the case (the worst case scenerio), then surgery would be the only option. i was like OMG!!!

But we went through some procedures and he gladly told me it was NOT a hernia. However, there is a problem with my hip flexibility or somthing…(i should have listened more carefully) i think i tore some muscle due to increased tension.

We hit some pressure points on my hamstring, then my back, we found a back bone that was kind of outa place, so he worked on that for a bit. Hit some more pressure points on the front of my hip as well. Supposedly the muscle we were looking for is really really deep and hard to find.

Had some EMS done, that was nice. Felt better after all of that, but I wont be Sprint Training for a while I’m not sure how long, he didnt really specify…but he says I really shouldnt be doing any hip flexion type movements (lifting my quads up)

so it is a dismal day, nor will i be doing any vigerous core workouts. At least i dont need surgery, and at least i can still do weights. I’m going back to physio on monday, so ill ask lots of questions and write down the details.

Tempo @ 75%
o jog 2 laps

• static stretching

1+1+1^
1+2+1+2+1^
1+2+1+2+1^
1+1+1
Total = 2000m

o jog one lap

• stretching

I should be able to keep doing tempos? maybe just tone them down a bit. But I’ll just hang tight until monday and ask.

Power Clean technique
o did a couple sets with 55lbs, just focusing on fully extending and extending elbows out before catching the bar.

• It seemed easier doing it with more weight yesterday…

Recovery and Regeneration
o no sprint training
o contrast shower later tonight
o ZMA
o water
o stretching

[Herb]

@Smarrs

So I went to my physio today, at first he thought i had a sports hernia, and he said if that was the case (the worst case scenerio), then surgery would be the only option. i was like OMG!!!

But we went through some procedures and he gladly told me it was NOT a hernia. However, there is a problem with my hip flexibility or somthing…(i should have listened more carefully) i think i tore some muscle due to increased tension.

We hit some pressure points on my hamstring, then my back, we found a back bone that was kind of outa place, so he worked on that for a bit. Hit some more pressure points on the front of my hip as well. Supposedly the muscle we were looking for is really really deep and hard to find.

Had some EMS done, that was nice. Felt better after all of that, but I wont be Sprint Training for a while I’m not sure how long, he didnt really specify…but he says I really shouldnt be doing any hip flexion type movements (lifting my quads up)

so it is a dismal day, nor will i be doing any vigerous core workouts. At least i dont need surgery, and at least i can still do weights. I’m going back to physio on monday, so ill ask lots of questions and write down the details.

Tempo @ 75%
o jog 2 laps

• static stretching

1+1+1^
1+2+1+2+1^
1+2+1+2+1^
1+1+1
Total = 2000m

o jog one lap

• stretching

I should be able to keep doing tempos? maybe just tone them down a bit. But I’ll just hang tight until monday and ask.

Power Clean technique
o did a couple sets with 55lbs, just focusing on fully extending and extending elbows out before catching the bar.

• It seemed easier doing it with more weight yesterday…

Recovery and Regeneration
o no sprint training
o contrast shower later tonight
o ZMA
o water
o stretching

Make sure to ask him (Bill Burton) what I can do to prevent this from happening again. And what do you mean by you “tore” some muscle. Did Bill say that, or is that your interpretation of things? Ask Bill if assisted stretching (like in the picture) would help you, or if it would be too much. Do you think you should have gone to physio sooner or did it just not hurt that much?

[Andrea]

Hmmmm…looks like I won’t be so lonely sitting on the couch for the next couple of weeks hey Shane?!

[Smarrs]

Ok, so no sprinting today, but no worries, I can still do weights!

Weights
o 5 minutes on the elipitacal

• static & assisted stretching
  o Power Cleans!
• so today was my first day actually doing a full power clean complex VS splitting up the movements like before.
• warm up with bar
• progessively added 10-20lbs each set, 95lbs, 105lbs, 115lbs, 135lbs…just did random numbers of reps.
• finished off with 2x155lbs (50lbs increase for a Personal Best:D and an Only Best:D:D)
• Doing so much more weight really put everything into perspective. Now i realize why you have to explode up, get that shoulder shrug in, lift yourself under the bar. It was really intense, i really enjoyed doing these.
• I cant wait to do it again, i was thinking about it all day how i just wanted to freaken explode up and do it all over again.
  o 5 min on eliptical
• static stretching

Recovery & Regeneration
o Contrast shower
o post supp CHO/protein – 4:1
o water
o stretching
o ZMA

No massage tonight, I cancelled. Need time to shop and pack for my trip to victoria tomorrow. Got a lot of stress out during the weights though, so im mentally ready for tomorrow.

David Lee Pong Workout (week 8)

• straight outa bed :eek:
  o 3[(30 x Push-ups) + (30 x Hyperextensions) + (30 x Sit-ups)]
  -no break in //

• so increased push-ups by 4 reps, but decreased the other two by 3 just to take it easy on my hip problem, and to even things out.

[Herb]

@Smarrs

(50lbs increase for a Personal Best

Say it like Chris Farley…“AWESOME!!!”

[WRCortese5]

Good work on the Powerclean PB! Keep it up man!