1: increase ur food intake
2: contrast showers/massage
3: 30-60min nap
4: 2-3 advil or asprin
5: Attitude
Thanks, about to go contrast shower right now.
yeh go have a contrast shower, drink some protein/carbs, have a nice long strecth, and use the stick for 10mins or so.
6/4/08
Med Ball Circuit 1080 throws
Incline Treadwalk 4% incline/4.5 mph 20 min
Contrast shower, stick-10 min, stretch 10 min, 2 advil…
Ready for 120’s tomorrow.
let me know how ur body felt yesterday.
Much better, those contrast showers really help. I slept great after them.
kool, i hope those 120’s go well for you today.
6/5/08
Speed 570
3x30 3 pt
4x120 5m stride in (12 min)
Weights
A1.) Jump Squat-3 sec pause 4x3x30%
B1.) Snatch Grip DL 4x2x85% (315)
C1.) BB Lunge 2x5 (165)
-30’s felt very good. Warmed up a bit more than usual just to get my legs nice and loose.
-120’s felt really good, no real feeling of fatigue or slowing down. I just hammered the first 30-40m then relaxed and ran smooth the rest of the way.
-I tried handtiming one of them myself and got 13.3 on the 2nd rep.
-No video today unfortunately, still workin on gettin that 80m uploaded from Monday.
-Weights were great, snatch grip dl’s were pretty easy. My glutes/hamstrings are feelin it now after today’s session lol.
-Not gonna handtime myself anymore unless I get someone to do it for me, need to focus on cues and relaxation rather than starting/stoping a stopwatch.
PS- rj, how’d you do?
I leave for the track in 30 minutes. I’ll make a post somewhere on this site when I get back, probably in the “Speed Training” thread, or maybe I’ll make a new thread in the “My Results” sub-forum.
I’m doing the 100 and then the 400. Wish me luck. 
Good luck–dominate.
Thanks man, will do. 
I’m hopped up on caffeine right now and am glancing at the clock every 10 seconds. I can’t wait.
6/6/08
Tempo
6x200 3 min recovery bt reps. Done in flats on track.
Times: 27.9, 25.4, 26.0, 27.1, 27.3, 28.0
-Went out a tad fast I guess on the 2nd rep, as you can see the latter suffered. It didn’t even feel like I was trying though which was funny.
-I felt very shitty after rep 4, rep 5 and 6 were pretty tough lol. Lots of lactate build up in the legs.
-Not bad though I’d say, a big improvement from last week, even considering 570m speed work + lower session yesterday.
May have to move upper session to tomorrow, unless I get an ID card to get into the school gym.
I like this quote from a recent Kelly B article…
“Remember, methods are many principles are few. Don’t get distracted off your path.”
Weights
A1.) Speed Bench 8x3x60%
B1.) Shoulder Complex 3x8
B2.) Bent Row 3x10
C1.) Decline Tri Ext 3x10
C2.) BB Shrug 3x10
Core 400
Tired… Glad I have a couple days off… Time to recover for Monday.
good workout bro, let me know if you need a alt upper workout today bc you need to take the weekend totally off and do some recovery shit (contrast showers).
Okay will do. I agree! Gonna rest up big time/recover.
how ur body feel?
Feeling good, gonna take a contrast shower later and stretch before bed.
last tough week of training, make it sweet.
haha hell yeah
6/9/08
Speed
2x30 sled
2x30 3 pt
3x80 3 pt
Weights
A1.) Clean Pull 5x85%, 5x90%, 5x95%, 2x5x100%
B1.) Back Squat 5x1x350 -Pretty tough.
C1.) RDL 3x5 (295)
-I think the speed work took a bit out of me, it was well over 100 today at the track and I was wiped out afterwards.
-Wt room was basically a sauna, my shirt was drenched afterwards.
-Was going for 365-370 back squat, but it wasn’t happening today. Disappointed in that a little bit but shit happens.
days like this call for double days, speed at 12pm, weights at 6pm.