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161

Friday July 7th (week 16)

Today was my day off, it was kind of a small tempo day, but I still didnt do much. Did a bit of yard work, then had a good stretch session, ate lots of food, drank a fair amount of water, and had volleyball later in the evening.

Massage
o went for a full body massage today:D was hoping for a hot female massage therapist, you know, like a supermodel or somthing, i had my fingers crossed. I ended up with this dude instead…just like Seinfeld…i hate that show.

o but it was fine anyways, im not uncomfortable with that kinda stuff, so it didnt phase me, although, the glutes, chest, and hip were off limits.

o it was really nice getting my back and shoulders done for a change, along with my traps (which were tight) and my neck. Next time, ill request a female therapist…i found out afterwords you could do that… :rolleyes:

Had some easy going beach volleyball right after the massage, so i was pretty well warmed up already. Home > dinner, stretching, water, ZMA, and sleep!

David Lee Pong Workout (week 1) - starting over

  • straight outa bed
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //

Tomorrow, im on my own, here is what my schedule (as advised by my intense coach) looks like.

  • 8am
  • warm up
  • [(20m, 2 min rest, 20m)then 4 min rest]x7 inclined sprints
  • med ball throw, 3 exercises, 12 reps each, always staying crisp and relaxed
  • plyos, various jumps, ~40 foot contacts
  • core
  • post supp
  • stretching
  • work

*note: Hip feels awesome today! hamstring feels better from all the icing, and the massage, Im sure it will be fine tomorrow. as well, upper quads and groin all feel much better.

162

Saturday July 8th (week 16) 7:30am

Warm Up
o all the usual stuff:D

  • I noticed my hip was not doing as well as the previous training sessions, mostly just during warm up though, after that, once i hit the hill sprints, everything was a bit better. Im guessing b/c it was an early training session vs my normal afternoon training.
    o inclined sprints - 6x[(18m, 2 min rest, 18m)then 4 min rest]

o Explosive med ball

  • 2x6x2 med balls (15lb and 20lb) - backward toss, 3 min rest // sets
  • 2x6x2 med balls - forward toss, 3 min rest // sets

Plyos
o 10xhop onto mat
o 10xskip and hop onto mat
o 10xhop onto platform (5 inches high) then jump onto mat
o 10xhop onto platform, hop to ground, jump onto mat

  • very explosive, and very crips, glad to do these finally.

Weights
*lucky me, i was at my old highschool, and there was some girls basketball camp there, which meant coach’s were there, which meant that I had access to the school weight room:D
o Bench Press

  • 3x12x115lbs
    > APPLE PIE
    o Bicep Curl
  • 2x8x35lbs in each arm (8 reps each arm)
    o Peck Deck
  • 3x12x110lbs
    o Lat Pull down
  • 3x12x90lbs
    o Tricep Pull down
  • 2x12x90lbs

Recovery & Regeneration
o contrash shower
o post supp
o water
o stretching
o ZMA tonight

David Lee Pong Workout (week 1) - starting over

  • straight outa bed :eek:
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //
163

Monday July 10th (week17)

-8 hours sleep
-been eating lots of food
-drinking a descent amount of water
-feeling pretty swell in general

Tempo Circuit (bare feet)
o two lap jog

  • static stretch
    1+1+1^
    1+2+1+1^
    1+2+2+1^
    1+1+2+1^
    1+1+1
    total = 2200m
  • This was a wicked tempo session. I increased the intensity today to about 65-70%. I could really feel it in my hamstrings today, but in a good way, like a good workout feeling while running. Afterwords, i was pretty tired, but I was so loose and flexible, it was nuts! I felt so relaxed throughout the run, and especially post workout, it was a really good feeling. I ended with some really good stretching. Plus! no hip pain at all during the workout! w00t! It was the best tempo/hip session i’ve had a in a long time. damn rights hip-man.

Recovery & Regeneration
o post supp
o stretching
o water!
o ZMA later tonight

David Lee Pong Workout (week 2) - starting over

  • straight outa bed :eek:
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //
164

I gotta start doing as much apple pie as you :slight_smile: keep up the good work.

165

Oh bunk yeah! we sure got some apple pie in today!

Tuesday July 11 (week 17)

So yesterday, I didnt meantion that I had beach volleyball that night, and we actually played a good team, so i actually got to try and put some effort into it. Did a lot of jumping, spiking, serving, and playing around afterwords.

Turns out this morning, my calves were a bit sore, so I iced em, took it easy in the pool this morning, pretty much just played around in the pool for that matter. Had at least 8 hours before my training this evening.

Warm up
o the norm - yea im getting lazy…
o 80m sprints - Fast Easy Fast Easy, then EFEF - 6 sets w/ 6 min rest in //
total meters ~ 500m
- pre supp during rest periods

Weights
o Power Cleans

  • warm up w/ bar and 40kg
  • 5x60kg
  • 5x70kg
  • 5x80kg (pb by two reps!)
  • 4x85kgs with 3 successfull ones (new PB:D) - they might not have looked pretty, but it was really intense - I noticed in my last catch, which was pretty low, that it was so easy to just stand up and lift that weight with my legs, so now i just gotta use that power to just get the damn bar up higher in the first place!
    o Bench Press
  • warm up w/ bar
  • 12x135lbs
  • 10x135lbs
  • 9x135lbs
  • I was kinda shooting for 3x12x135lbs, so that’ll just be a small goal for the near future.
    >APPLE PIE!
    o Bicep Curl
  • 2x26x25lbs in each arm - 13 reps in each arm
    o Lat Pull down
  • 2x12x100lbs
    o Tricep pull down
  • 2x12x100lbs

Core workout

  • only did 5 exercises, 40 reps each, with 30s - 1min rest in //
  • they felt alright, its still pretty much the only part of my workout that aggrivates the hip muscle.

btw, my hip felt great during todays workout, im thinking about it less and less, and the pain is pretty much gone (except certain core stuff)

Recovery & Regeneration
o Post supp
o Contrast shower
o stretching
o ZMA
o possibly a self massage

FOrgot my DLP today!! OMG!

So my calves are pretty sore now, im icing them, and tomorrow will be a day off to let them recover. and most of thursday as well.

166

Wednesday July 12th (week 17)

Today was a day off, one in which I woke up and totally forgot about work!! so I booked it down there for my training session! First time ever being late for work, in 2 years. damn!

Totally had no time for DLP, so im just ganna stick with 5 reps until I get a proper weeks worth of david lee pong-ness.

My calves were fairly sore all day, they become aggrivated even when i walk. I iced them for an hour or so today, and ended up burning my skin again cause it was too cold :mad: alas, I will probably take tomorrow’s training session off, but I wont conclude anything just yet.

good night:D

167

Thursday July 13th (week 17)

Calves were still pretty sore today, but much better than yesterday. Its just soreness though, not tight, and not torn, so I was OK’d to train today:)

Warm Up
o two laps in bare feet

  • static stretching
    o 5x60m tempo at 75%
  • Ankling
  • Dynamic stretching - leg swings
    o 3x60m progressive accels - 3 min rest in //
    5x(20m hill sprints (30sec rest) 20m sprint with med ball toss) - 3 min rest in // sets

Weights
> Power Cleans

  • warm up with bar
  • 5x60kg (woops, one too many)
  • 4x70kg
  • 4x80kg (might have done 5 here too?..woops)
  • didnt do anymore, the last few were pretty tough, which is cool, this has been an intense training week already!)
    > Dead Lifts
  • 5x100kg
  • 5x110kg
  • 5x115kg (PB)
  • Tore up my hands here, I was named “Baby Hands” and I had to tape 'em up
    > Bench Press
  • 12x135lbs
  • 11x135lbs
  • 9x135lbs
  • next week, ill get 3x12x135lbs
    > APPLE PIE
    o Bicep Curls
  • 2x16x30lbs in each hand - 8 reps in each hand
    o Lat Pull Down
  • 3x12x100lbs
    o Tricep Pull Down
  • 3x12x100lbs

Core
o 4 exercises - 40 reps each

  • 20 sec rest in //

Recovery & Regeneration
o Post Supp
o Contrast shower
o stretching
o self massage
o ZMA

David Lee Pong Workout (week 2) - starting over

  • straight outa bed
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //

165lbs every morning now;)

168

Friday July 14th (week 17)

I was expecting my calf to be pretty sore again today after training yesterday, (especially b/c of the dead lifts) but they almost felt 100%! today :D, they’ll probably be back to normal tomorrow or the next day.

Swimming 7:15am
o hot tub for 15min w/ stretching
o a few laps of doggy paddeling and what not

  • good static stretching session
    o 3x6x15m water running w/ 3 min rest in // sets
    o hot tub for 10 min w/ stretching
  • screwing around in the kid pool.
  • cold shower for 1 min

went to the beach with the ol’ training partner later today, pumpin up the floating beds was also part of my tempo… :stuck_out_tongue:

Probably ganna take tomorrow morning off, going out tonight, work in the afternoon will be enough for me, I’ll be back to training on monday for sure:cool:

David Lee Pong Workout (week 2) - starting over

  • straight outa bed :eek:
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //
169

Weren’t you going to rest yesterday instead of practice and then your coach said that you would be ok to practice? I bet you are glad that you did. :smiley:

170

…

Coach knows best :cool:

Today is ganna be a psuedo-day-off. I’m ganna do some clean technique, and possibly do some core stuff before i head to work.

David Lee Pong Workout (week 2) - starting over

  • straight outa bed :eek:
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //
171

Sunday July 16th (week 17)

Day off, still had work though. This week at work however, I got some wicked stretching sessions in during my post-watches. Really loosened up the 'ol hip.

Today, I got this nice piece of shaft from the mill to take home so I can practise my power clean technique without transfering weights all over, or using a dinky little light broom stick.

My EMS unit better arive tomorrow! Then ill be stoked. Tomorrow I also have some tempo and beach volleyball planned.

172

Monday July 17th (week 18)

Swimming 7:00am
o hot tub for 10min w/ stretching

  • swam a few random laps
  • good static stretch session
    o 2x5x15m water runs
    o hot tub for 10 min w/ stretching

Had volleyball in the evening, played a descent team and it was a fun game. I went out for drinks with the team afterwords, had four beer, and drank about 2L of water. Only out till midnight. Feeling great today (tuesday) and ganna rest the majority of the day until training tonight.

David Lee Pong Workout (week 2) - starting over

  • straight outa bed :eek:
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //
173

Tuesday July 18th (week 18)

Warm Up
o two laps in bare feet

  • static stretching
    o 5x60m tempo @ 75%
  • dynamic leg swings
    o Ankling
    o 5x60m progressive accel w/ 3min rest in //
    o 5x40m sprints w/ 3-5min rest

Weights
o Power Cleans

  • Warm up with 50kg
  • 6x70kg
  • 5x75kg
  • 5x80kg
  • 5x85kg
  • 2x90kg (pb)
  • Ok, the pb wasnt too motivating b/c it was done with shitty form. During the 2nd catch, i had to stick my left leg out awkwardly to finish the clean, not good. I was about to try for a third rep, but my baby hands were all torn up again and I got blood on the bar :confused:

The first rep wasnt even that hard, when I really focus on everything I need to (step up to the bar, butt down, shoulders forward, arch lower back in, breath in, and just lift!) its pretty easy. Now I have to think more about keeping the bar close to my quads and body, shoulder shrugging, extend elbows out, and catch the bar with my legs, not my forwardly arched back. I can do that.

Its all good though, on the ride home, i was just imagining a power clean with perfect form. I couldnt get it outa my head, it was aggrivating, but motivating nonetheless, cause I just wanted to lift one more time, but training was over for today, thursday will come, and so will next week, and next month, and 100kg is not too far away now. When I got home, I watched Chemerkin and his WR for about 10min, and now, im listening to this optimism audio tape, pyschology of winning.
o Bench Press

  • 2x10x135lbs

Core Workout
o 5 exercises for 40 sec w/ 40 sec rest

  • 5min rest
    o 5 more exercises
  • this was my first time doing 10 core exercises in about a month. I could still feel my hip, but not nearly as much. In fact, today was the best my hip has felt throughout the warm up, and weights

Recovery & Regeneration
o Post Supp - 4:1 CHO:Protien weightgainer
o contrast shower
o stretching
o ZMA

David Lee Pong Workout (week 2) - starting over

  • straight outa bed :eek:
    o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
  • no rest in //
174

Wednesday July 19th (week 18)

Tempo
o two laps in bare feet

  • static stretching
    o had everything set up for a great tempo session (cones, soccer balls) would have been my first tempo incorperating the 'ol futbol, but i had to leave the field b/c they were watering the grass! Plus I had to go get a pump for the soccer balls, and then it was getting too late, so I never actually did anything. :frowning:

No core work today eigher, my abs were sore from yesterdays session. I did some power clean technique today, after I didnt have a tempo workout, but my right knee had some mild sharp pains, kind of under the patella, but // my knee cap and the back of my knee cap. Its a similar problem i developed a while back, and its never really gone away, but all the power clean stuff has seemed to really help. I just think I wasnt warmed up enough, so I cut it short, and iced/heat my knee for about an hour.

I did however play in my first soccer game in like 3 weeks. It went well, i went early so I could have a good stretching session and get a lot of tempo runs in. My hip felt fine, it just bothers me on and off during the day now, its pretty random, I kinda just ignore it these days, ide say it still the same as 2 months ago. I got another blister forming, right in the spot where it got infected a couple months ago, so ill keep an eye on it. No real problems to complain about though, just a little sore in general after getting back into the rhythm.

Recovery & Regeneration
o post supp weight gainer
o Cold bath for 15 min/ hot shower 2min/ cold shower 1 min.
o self massage
o stretching
o ZMA

  • im sure after all of this, ill be fine tomorrow, ganna sleep in tomorrow as well:)

David Lee Pong Workout (week 3)

  • straight outa bed :eek:
    o 3x[(15 x Push-ups) + (15 x Hyperextensions)+ (15 x Crunches)]
  • no rest in //
175

Thursday July 20th (week 18)

So my abs were pretty damn sore all day today. But I wasn’t doing much today, except training in the evening.

My knee felt fine though, so it was just a matter of not warming up enough yesterday.

My EMS unit came in today:D I didnt have much time to toy around with it, but i did try the warm-up program on my quads, im pretty stoked to try everything else and make some custom programs

Warm UP
o two laps in bare feet

  • static stretching
    o 5x60m tempo at 75%
  • dynamic stretching
  • Ankling
    o 3x20m progressive accell w/ 3 min rest in //
    o 8x(20m hill sprint, walk back, 20m hill sprint) w/ 3 min rest // sets

Weights
o Power Cleans

  • warm up with 35kg
  • 5x70kg
  • 3x80kg
  • 1x90kg (easy)
  • 4attemptsx100kg!!!
  • so 100kg will be my new pb by 10kg. The 1st rep, I got a feel for it, almost caught it pretty low and dropped it, and was thrown to the ground against the wall
  • my 2nd rep was close, I caught the bar pretty low this time, but a little too low, and little off balance, so i threw it off my chest, and fell back to the ground again
  • took some rest, then for my 3rd attempt, i caught the bar, but my left knee was touching the ground, while my right leg was still in the squat position, so i threw it off my chest again
  • here I should have figured that I was little fatigued by now (seeing as i kept catching lower and lower each time, but i wanted it so bad) but im not regretting anything.
  • 4th attempt, just didnt get the bar up high enough this time, tried for the catch, but had to throw it off right away as i was off balance and fell to the ground against the wall. As I pushed the bar away, i kinda bent my left wrist back too far and injured it a bit. for now, my day was over.

Not too worried about the wrist, ive iced it three times already, and ill ice it tomorrow. on a scale of 1-10 for pain and injury, ide give it a 3, maybe 4 tops.

I just keep thinking about how im ganna throw that damn 100kg to the ground next time after catching it and standing up, then ill show him, and ill yell at him, as if the weights and bar could hear me!!! lol, yea, thats right. I know ill get it next time though, so im stoked.

Again, on the way home, i was just thinking about it the whole time. I just gotta get it to my upper quads, shoot it up with my leg power, shoulder shrug, and really pull my self under the bar, extending my elbows out. On the 4th attempt, i just tried to catch it way too soon. I can see it so clearly now, today was just preliminaries, now ive got a feel for it, a taste of blood if you will, and im going back for more. Can’t wait…well actually i can, ill just let my wrist recover, and get back into it, it’ll be fine by next week. although, im going to van next week, so two weeks from now, ill be playing with big boys, eating real meat.

Recovery & Regeneration
o post supp
o Contrast shower
o water
o ZMA
o EMS

David Lee Pong Workout (week 3)

  • straight outa bed :eek:
    o 3x[(15 x Push-ups) + (15 x Hyperextensions)+ (15 x Crunches)]
  • no rest in //
176

Friday July 21st (week 18)

Psuedo-Tempo:D
o lay on the beach
o swim in the water
o beach volleyball
o dance at the club for ~ an hour

Saturday July 22nd

Woke up super late this morning, after getting home at 2am last night. woke up at 11:10am, and had to be at work at 12, which is a 15min drive away.!!! my tempo for today was rushing outa my bed and up the stairs in sub 11 seconds. then eating breakfast and throwing a lunch together

had some back to back static stretching sessions at work today though, so that was nice. Have been using my EMS lately as well, which I will update on later, cause i have to be at andreas for this BBQ in like 15min!

RUSH RUSH RUSH!

going to van next week, will still be trying to workout and tempo

My wrist is feeling better, ive been icing like mad, all night thursday, all day friday, today at work during breaks. I’de say its about 75% good to go, and increaing 5% each day. Therefore, i should be 100% by next thursday, but I probably wont be doing much weight work till the week after.

no DLP cause i rushed outa bed, plus i cant do push-ups due to wrist!

177

Sunday July 23rd (week 18)

WORK!

Monday July 24th (week 19!)

Warm Up
o two laps in bare feet

  • static stretching
    o 5x60m tempo at 75%
  • dynamic leg swings
  • ankling
    o 3x60m progressive accels w/ 3min rest in //
    o 8x20m hill sprints w/ 3min rest in //

Plyos
o 10xhop onto mat
o 10xskip and hop onto mat
o 10xhop onto platform (3 inches high) then jump onto mat
o 10xhop onto platform(5’’), hop to ground, jump onto mat

  • 4min rest in // each exercise

Core
o 9 exercises 40sec on/ 1min off

  • 5min rest after 5th exercise

Volleyball in the evening, good friendly game, went for a dip in the lake after:D

Recovery & Regeneration
o Contrast Shower
o Post Supp vanillla weight gainer (4:1 - CHO:protein)
o stretching
o EMS
o ZMA

David Lee Pong Workout (week 3)

  • straight outa bed :eek:
    o 3x[(15 x Push-ups) + (15 x Hyperextensions)+ (15 x Crunches)]
  • no rest in //
  • got to do push-ups again today, my wrist is feeling better.

Going to vancouver tomorrow to swim in the ocean and visit friends and family. ganna do some tempo stuff there, probably not any intense training.

178

Shane,
You’re completely belittling all the hard training that we’ve done to prepare ourselves for this trip. I mean swimming every morning at 7, floating practice in the lake, hopping up stairs at school…it all comes down to this! We’ve put ourselves in some dangerous situations, this is the REAL THING we’re dealing with now though.

Good luck my friend!

179

umm, who got 2 months off of work to play soccer? I got 2 months off of work to play soccer.

YYYEEEAAAAAAAHHHHHHHHHHHH

180

Okay, week 19 (excluding monday)

DLP tues, wed, thur, forgot friday.

Thats about it, unless you count walking on the beach, dancing in the club, and puking in the toilet.

Coming home from vancouver today, have some beach volleyball tonight, work all weekend, then back to serious training next week.