u gonna get big ass hell with all this volume.
Haha, I wouldn’t mind. 195 is about where I wanna be.
Still don’t feel like I’ve slowed down at all either.
2/9/07
A1.) Power Clean 4,4,3 (4 x 195, 4 x 205, 3 x 215)
B1.) Full Back Squat 6,2,6,2,6 (6 x 245, 2 x 285, 6 x 265, 2 x 315, 6 x 270)
C1.) Weighted Pull Up 8,4,8,4 (2 x 8 x +30 lbs., 2 x 4 x +45 lbs.)
C2.) Single DB Split Jerk 5,5,3,3 (5 x 60’s, 5 x 65’s, 3 x 80’s, 3 x 85’s)
D1.) CG Decline Bench 2 x 6 (225, 235), 1 x 10 (205)
D2.) BB Curl 2 x 6 (95), 1 x 10 (75)
Monday 2/12/07
I felt just totally out of it before the weights. I was pretty tired from the 9 hour shift I had to work the day before, then my anatomy lecture/lab was pretty tough so I wasn’t really in the mood but I tried to get some good stuff done.
A1.) Snatch Grip DL 4,2,4,2 (4 x 340, 2 x 365, 4 x 350, 2 x 370) Very tough.
A2.) Power Snatch from Hang 4 x 3 (125)
B1.) Single DB Row 8,4,8,4 (8 x 90, 4 x 100, 8 x 95, 4 x 105)
B2.) Bench Press 6,2,6,2 (6 x 225, 2 x 245, 6 x 230, 2 x 255) Seems like I’m stuck or at a plateau. It’s a struggle to get those 2 reps man. Maybe cuz I was just feelin like crap.
C1.) BB Reverse Lunge 3 x 8 (155, 185, 185) On my 2nd set it felt like I had some pain in my glute medius on my right side. Today it just feels like normal DOMS but yesterday didn’t feel too hot.
C2.) Bent Row 2 x 8 (155)
2/13/07 Tuesday
A1.) Front Squat 8 x 3 (195)
B1.) Single Arm Pulldown 4 x 10 (80)
B2.) Bent Press 4 x 10 (45’s)
C1.) DB Split Squat 2 x 15 (50’s)
D1.) Reverse BB Curl 3 x 15 (55)
D2.) Close Grip Incline Bench 3 x 12 (135)
E1.) Incline Reverse Crunch 3 x 12
E2.) Lying Torso Twist w/ plate 3 x 10
I had to work this morning at 6am-2pm. Been up since 5am. Then class 3-4:30. It’s been a long day. :mad:
JC…
looks like it’s time for something new. you will need to update me on your availability with school and work so I am able to best designg the program for you and your recovery ability.
i am pleased with the progress you have made on this phase. next week will be a deload and then the week after something new.
make sure you be getting your rest and the food in.
later…
B-
I’ll let you know through email about the school/work schedule.
Today’s weights session was great, one of the best ones I have had for a while. I did Friday’s workout today in place of my normal Thurs. session because I’m not sure if Im going to be able to get in the weight room tomorrow. I have to work at 5 and the weight room at school is only open from 3-5 so with the fb team in there, it’s pretty much a given that I would only be able to get 2, maybe 3 lifts in tops.
A1.) Power Clean 3 x 4,4,3 (205 x 4, 215 x 4, 225 x 3)
B1.) Full Back Squat 6,2,6,2,6 (245 x 6, 295 x 2, 265 x 6, 335 x 2, 275 x 6) Depth was good on all sets, 335 may have been just a tad above full depth, but it was defenitley way below parallel.
C1.) Weighted Pull-Up 6,4,6,4 (+35 lbs. x 6, +50 lbs. x 4, + 40 lbs. x 6, +56.5 lbs. x 4)
C2.) Single DB Split Jerk 5,5,3,3, (5 x 85’s, 5 x 85’s, 3 x 95’s, 3 x 95’s)
D1.) Decline CG Bench 2 x 6 (225, 237.5) 1 x 10 (210)
D2.) Barbell Curl 2 x 6 (95), 1 x 10 (70)
Threw in some abs, called it a day. That was a good session.
2/19/07 Speed and Weights (Hip Dominant Lower, Speed-Strength, Strength-Speed, Horizontal Push/Pull
I doubled up today with speed and weights. New phase now has me lifting 3x per week, speed 2x per week, tempo 2x per week. Today went:
Speed
Warm up.
4 x 30 Progression/Accels.
Work sets:
4 x 20 Rolling Start 90 seconds rest.
3 x 30 Rolling Start with Explosive Med Ball push at start 150 seconds rest.
3 x 30 w/ pulling tire 150 seconds rest.
2 x 20a-20b-10c * 4 minutes rest.
*20a= Accel hard, 20b= Maintain/Relax, 10c=Accel again
Weights (De-Load)
A1.) Deadlift 3 x 4,3,2 (365, 385, 400)
A2.) Snatch High Pull from floor 2 x 3 (175)
A3.) Hang Snatch to full overhead squat 2 x 3 (115)
B1.) Incline Bench Press 2 x 4,3 (195, 205)
B2.) Bent Row 2 x 6,5 (175, 185)
I had some additional ab work to complete but we could only stay in there for a short time, as the coach had to leave early. Oh well.
Contrast Shower (4 cycles) + static stretch after.
Did you feel enough rest imbetween those sprints. What exactly is a rolling start?
Yeah it was more than enough rest. It may have been a little more cuz people kept talking to me though. Rolling start is from standing and you essentially “Roll” into your sprint. Get what I mean?
Not really, could you find a link or a picture of it?
Here is a pic of me doing a roll start with a sled attached. set up in the position seen and let yourself fall to the ground. at the point where you actually feel like you are going to fall is when you fire the lead hand and push off through the feet and extend the hips.
I understand now, thanks.
2/20/07 Tempo/Flexibility
Warm Up
A-Skip, C-Skip, Butt Kicks, Mobility stuff, etc.
4 x 5 x 60 yards on grass @ 70% 30 seconds rest between reps, between sets: 30 pushups, 15 overhead body weight squats, 15 jackknifes, then 1 minute rest.
Total Volume: 1200 yards
20 minute static stretch.
Had a planned workout today, but bumped to tomorrow. School was pretty much all day today. I may be adjusting my schedule a bit as far as days and which workouts on what days. But I’ll figure everything out. Main thing is facility useage and availablity at the school. I’ll get it all straightened out.
2/22/07
Linear Speed: 3 x 30/60 (accel to 30, carry out to 60)
Non-Linear: Accel 5, cut right accel 5, change direction back to first cone, cut left and accel through (L shaped pattern). 8x, rest 90" between reps.
A1.) Clean Pull from Floor 2 x 4,2 (165, 185)
A2.) Power Clean from Hang 2 x 4,2 (205,215)
B1.) Full Back Squat 2 x 6,4 (275, 315)
B2.) Jump Squat 2 x 4 (105)
C1.) Push Press w/ Split Landing 2 x 6,4 (165, 185)
C2.) Neutral Pull-Up 2 x 6 (+45 lbs.)
D1.) Windmill 3 x 10
D2.) Prone Reverse Jacknife 3 x 8
Back wasn’t feeling too hot today, also was pretty tired so alot of this stuff I struggled with. Glad it’s a de-load week.
2/23/07 Tempo/Complexes/Flexibility
Tempo: 2 x 5 x 80 @ 70% 40 sec. rest between reps, 2 min. rest between sets.
Complexes:
A1.) Romanian Deadlift 4 x 6
A2.) Bent Row 4 x 6
A3.) Clean and Jerk 4 x 6
A4.) Walking Lunge 4 x 6
Minimal to no rest between exercises, 1 minute rest between sets.
Used 100 pounds for the BB Complexes. This was a lot tougher than I thought it would be!
Flexibility: Static stretch 30 minutes.
complexes are great, i just got done with my complexes today - it was tough!
2/26/07
Speed
Warm Up
A-skip, B-skip, etc…
6 x 20 Roll Start 90 sec rest between reps
3 x 30 w/ med ball pass/Roll Start 150 sec rest between reps
3 x 30 w/ Pulling Tire 180 seconds bt reps
2 x 20a-20b-10c 4 min rest between reps
20a=Accel to max speed, 20b=Maintain/Relax, 10c=Accel again
[400 total volume]
Felt pretty good. Rained off and on lightly during the workout, but threw my sweats on and was fine. Guy came up to me (used to run track at my school) during the workout and said I looked pretty powerful at my start; he told me I looked like a 10.8-10.7 runner. I wish 
Hopefully soon 
Weights
A1.) Deadlift 4 x 3,3,2,2 (365 x 3, 380 x 3, 395 x 2, 400 x 2) -Got really dizzy after my last dl set; saw some stars… Took a few minutes to gather myself after that haha.
A2.) Snatch Pull from Floor 4 x 3,3,2,2 (155 x 3, 165 x 3, 175 x 2, 180 x 2)
A3.) Snatch from Hang to OH Squat 4 x 3,3,2,2 (105 x 3, 110 x 3, 115 x 2, 115 x 2)
B1.) Incline Bench Press 4 x 4,3,2,2 (185 x 4, 200 x 3, 215 x 2, 220 x 2)
B2.) Bent Row 4 x 6,5,4,4 (165 x 6, 175 x 5, 185 x 4, 195 x 4)
C1.) Jacknifes 3 x 12
C2.) Standing Bar Rotations 3 x 10
Spent.
Are complexes just as good as general fitness for active recovery days. This is a trainer giving you workouts right?