It is, but the bulk of that really are the rest periods.
I like your workouts.
Thanks! All credit goes to Bert Sims www.dynamicphysique.ca, he has been designing all workouts since November for me!
ic, my workouts would probably be longer also if i didnt take such short rest 60-120sec.
True, plus factoring in a warm-up, then the warm-up sets…
5/23/07
Weights
A1.) Full Back Squat 4 x 9 (3 x 9 x 245, 1 x 9 x 250) 2 minutes rest bt sets.
B1.) Single DB Row 4 x 9 (100’s) 2 min rest bt sets.
C1.) Decline Close Grip Bench 4 x 9 (210) 2 min rest bt sets.
C2.) Push Press w/ Split Landing 3 x 8 (170)
D1.) Single Leg Squat 3 x 10 w/ 25 lb dumbbell held to chest.
GPP
A1.) Burpees x 30 seconds
A2.) Jackknifes x 25 reps
A3.) Split Squat Jumps x 15 reps
A4.) DB Farmers Walk x 45 seconds (80 lb dumbbells in each hand) *
Rested 30 seconds between each exercise, 90 seconds bt sets. Went through circuit 4 times; Last set of farmers walks, walked for 60 seconds.
Full squats felt much better than parallel, already can feel my quads are going to be very sore. My back hurt a bit before the workout but once I got my first set in, the pain was gone.
5/25/07
Was going to train tonight, got to the gym and it had closed up early :mad: :mad: . I’ll make up for it tomorrow.
5/27/07
This weekend has been crazy, I had planned on getting in a weights session on Saturday, but some other things got in the way. My graduation from SRJC was Saturday morning, that lasted until noon, then had to drive back to my house an hour away to get ready to drive to Sacramento to see my cousin graduate from Sac State. I thought I would’ve been able to get home soon and be able to squeeze something in, but all the gyms in town had closed up early. This weekend is killing me! :mad: 
I did however get in my accel session today.
Normal Warm up…
- 4 x 30 yd 2 min rest bt reps.
- 4 x 30 yd w/ tire from 3 pt.* 3 min rest bt reps.
- 3 x 20/30 tire pull/sprint combo** 4 min rest bt reps.
[390 yards total volume] Done on grass in cleats.
** Pulled the tire with arms behind my back holding the rope while dragging it for 20 yards, then let go as I passed the cone and sprinted for another 30 yards.
Felt pretty good, had a slight tailwind at my back which was nice.
** Pulled the tire with arms behind my back holding the rope while dragging it for 20 yards, then let go as I passed the cone and sprinted for another 30 yards.
the only thing you need now is some chutes and you be like the guy on tv. lol im gonna try pulling the sled like you mention above.
That really sucks when you have no access to a weightroom. Ive dealt with that before many times. You still look real consistent and hard working.
Yeah it’s frustrating but stuff happens. Thanks man, appreciate it.
5/28/07
A1.) Snatch Grip DL 5 x 2* (355) Straps were used, supposed to do 6 sets but my right strap snapped on my last set attempt of 2 on the first rep; 2 minutes rest bt A1/A2.
A2.) Snatch Pull from Floor 3,3,3,2,2,2 (3 x 3 x 225, 3 x 2 x 240)
B1.) Weighted Chin Ups 1,5,1,5,1,5 (1 x +70 lbs, 5 x +55 lbs., 1 x +70 lbs., 5 x +55 lbs., 1 x +72.5 lbs., 5 x +55 lbs.) 3 minutes rest bt sets.
C1.) Incline Bench Press 1,5,1,5,1,5 (1 x 225, 5 x 205, 1 x 235, 5 x 205, 1 x 240, 5 x 210) 3 minutes rest bt sets.
Threw in 5 sets of 25 V-Ups with a 12 lb. medicine ball with 30 seconds rest at the end.
Nice to see my strength is improving consistentley.
I looked around, but I didnt see it…how much do you weigh?
What is your current PB in the 100m?
As of now I flucuate between 186-189, usually 187 is the most consistent though.
PB in the 100m is 11.3h, though I know I can go faster than that.
JC:
dude…you are rocking it hard man. good job on the strength increases.
very happy to see the program is being effective the way planned.
note: on the sunday speed work when pulling the sled/tire and then sprinting after combo find a way to load the sled/tire up heavier then you would if you were actually doing a sprint with sled. small sandbags work well.
later.
Yeah I was wondering about that (pulling it with heavier weight than normal). How much additional load? 40-50 lbs. heavier?
Thanks for the kind words, appreciate it man!
Once I get access to a camera Im going to upload some videos on here soon!
5/30/07
Not such a good workout, I didn’t feel very good about it before hand; probably because of the fact that I was tossing and turning last night until 5 in the morning. Crap. Plus didn’t eat very well today, so that = bad workout! Also been having to worry about moving all of my things out by Friday… argh.
A1.) Full Squat 3 x 7*, 1 x 3, 1 x 15 (3 x 7 x 265, 1 x 3 x 265, 1 x 15 x 205) Was supposed to do 4 sets, got caved on the 3rd rep of 265 on the 4th set for some reason. 2 minutes bt sets.
B1.) Single DB Row 4 x 7, 1 x 15 (4 x 7 x 105’s, 1 x 15 x 85’s)
C1.) Decline Close Grip Bench Did 1 set of 7 w/ 220 and called the workout, I just felt so lackluster and no energy that it wasn’t worth it to just go through the motions and not get quality reps in.
Coming back Friday for an ass-kicking session! :mad:
6/1/07
A1.) Deadlift 5,3,2 (5 x 385, 3 x 405, 1.5 x 415) All pretty good strong pulls, but that 405 took a lot out of me. No chalk once again or belt, made it a bit difficult to grasp the bar. Oh well. Not bad though! Planned on getting 2 reps for 415, next time!
A2.) Clean Pull from Floor 3,3,2,2 (2 x 3 x 225, 2 x 2 x 245) I have no straps still, so hook grip for these today.
B1.) Bent Row 6,3,3 (6 x 195, 3 x 225, 3 x 230)
C1.) Bench Press 6,3,3 (6 x 230, 3 x 255, 3 x 255) This was hard, no spot yet again. Last set I had to rest 30-40 seconds after the 2nd rep to be able to complete the last rep.
D1.) RDL 2 x 12 (195)
D2.) Explosive Sit Up w/ Med Ball throw 2 x 20 (10 lb ball)
D3.) Explosive Push Up/Depth Push Up 2 x 25
Not bad, was in a hurry today. Need to start eating more and better, plus gettnig better sleep (as in going to bed earlier!)
6/2/07
A1.) Bent Over DB Lateral Raise 10,10,8,8 (15’s, 15’s, 20’s, 20’s)
A2.) J Press (Flat) 12,10,8,8 (35’s) 45 seconds rest bt A1/A2.
B1.) Close Grip Neutral Pull Up 4 x 8 @ BW
B2.) Dips 4 x 12 ; 45 seconds rest bt B1/B2.
C1.) Rotation Press, Single BB 3 x 8
C2.) Horizontal Pull Up 3 x 10, Focused on biceps doing the work. No rest after C1, Rested 45 seconds after C2.
GPP
A1.) Rear Crossover Lunge w/ Med Ball Touch x 10 each side
A2.) Low Depth Lunge/ Switch* x 12
A3.) Medicine Ball Slams x 15 (8 lb ball)
Circuit repeated 5x through, no rest between sets, 70 seconds rest between circuits.
*Get into lunge position, switch legs as fast as possible with minimal to no upward movement.
Nice change to get some light auxiliaries in after heavy lifting, felt good.
6/4/07
A1.) Snatch Grip DL 6 x 2 (365)
A2.) Snatch Pull from Floor 3,3,3,2,2,2 (225 for the triples, 245 for the doubles)
B1.) Weighted Chin Ups 1,5,1,5,1,5 (1 x +70 lbs., 5 x +55 lbs., 1 x +75 lbs., 5 x +55 lbs., 1 x +75 lbs., 5 x +55 lbs.)
C1.) Incline Bench Press 1,5,1,5,1,5 (1 x 225, 5 x 205, 1 x 235, 5 x 205, 1 x 240, 5 x 210)
6/6/07
Went straight to the gym at 9:30 pm after working a 5 hour shift. This session went very well compared to last weeks. I finished every rep and every set. At the end I was literally on the floor for a good 4-5 minutes lol. I had a few stares but I don’t really care. Intensity! There were a few times that I wanted to just stop but I pushed through it and that made me feel that much better.
A1.) Full Back Squat 4 x 7 (245, 255, 255, 260), 1 x 15 (205) 2.5 minutes rest bt sets.
B1.) Single DB Row 4 x 7 (105’s), 1 x 15 (90’s) 2 minutes bt sets.
C1.) Close Grip 3 Board Press* 4 x 7 (220), 1 x 15 (175) 2.5 minutes rest bt sets.
D1.) Push Press w/ Split Landing 3 x 8 (155)
D2.) Single Leg Full Squat off box 3 x 10 (5 lb. plate held out in front of body) 2 minutes rest bt D1/D2.
SPENT…
*No decline bench at the gym I was at, but there were some boards taped together, felt like it was a similar stimulus as a close grip decline press imo. Hit the triceps very well.
Going to do GPP work tomorrow, had no more time as the gym was set to close up at 11.