9/5/08
Warm up B
Speed
2x4x40 Hill (2 min/4 min)
Weights
Clean Pull 3x5x85% (195)
Back Squat 3x8x62% (230)
RDL 3x10x215
-Low back is a little sore. Foam rolled/stretched quite a bit afterwards, should be OK tomorrow.
9/6/08
Warm up A
Acc (1) x8
Acc (2) x8
100-100-100
100-200-100
100-100-100
100-100
Bench Press 3x8x62%
Seated Row 3x10
Lat Pulldown 3x10
Standing OH Press 3x10x95
9/8/08
Warm up B
Speed
2x4x40 Hill (2/4 minutes)
Weights
Powerclean 3x65%, 3x75%, 2x3x85%, 3x80%
Back Squat 3x7x67% (245)
Bench Press 3x7x67% (195)
RDL 3x10x225
Lat Pulldown 3x12x140
Standing BB Press 3x12x85
-Damn, spent today. Feels like I might be coming down with a slight cold, but I’m not taking any time off. Just gotta keep grindin!
-Powerclean reps with 85% all solid, I’m looking forward to seeing how I do in 2 weeks.
too much drinking and house parties on the weekends. also leave the female personal trainers alone.
LOL got some jokes eh? 
9/9/08
Warmup A
Throws
Accel (1) x6
Accel (2) x6
Tempo 1400
100-100-100
200-100-200-100
100-200-200
-Tempo feeling good, I think I’m progressing nicely with the sessions weekly. Definitely feel that my fitness is improving in this area.
-Used a 16 lb ball today for throws, for sure sticking with this from now on. Still got full extension and pretty good distance on the throws.
-Looking forward to tomorrow, first day back on the track in a while!
9/10/08
Warmup B
Speed
3x10 Flat
3x10 Push Up
3x20 High
4x20efe
1x50 (20/30)
Weights
Hang Clean 3x65%, 3x75%, 2x3x85%, 3x80%
Deadlift 4x5x73% (305)
Incline Bench Press 3x7x67% (155)
Hypers 3x15x+25lbs
DB Row 3x12x85’s
-Everything went fairly well considering that I’m somewhat sick.
-Woke up 45 min prior to training, took 200mg caffeine prior so that helped me to wake up a little bit. Had to get all my training done before my brother got into town.
-Hope this damn cold goes away soon!
9/11/08
Throws
Warm up A
OHB x4
Squat Throw x4
1 Hop x4
2 Hop x4
3 Hop x4
Tempo
6x200/walk 100 bt reps
9/12/08
Warm up B
Speed
2x4x40 Hill (2/4 min.)
Weights
Clean Pull 3x4x90% (205)
Back Squat 3x7x67% (245)
Bench Press 3x7x67% (195)
RDL 3x10x225
Seated Row 3x12x150
Standing OH Press 3x12x90
9/13/08
Warm up A
Throws
Acc (1) x6
Acc (2) x6
Tempo
100-100-100
200-100-200-100
100-200-200
-I think I’m starting to get better, can finally breathe out of my nose lol. No more cough either, about time. School starts in about a week…
9/15/08
Speed
Warm up B
2x10 Push Up
2x20 Push Up
2x20 Stand
4x20efe
Weights
Powerclean 3x60%, 3x70%, 3x80%, 3x90%, 3x85%
Back Squat 3x6x72% (265)
Bench Press 3x6x72% (210)
RDL 3x8x235
Lat Pulldown 3x10x160
Bar Shoulder Press 3x10x100
-Good day. Hamstrings/glutes were still just a little bit sore but it got better as I got moving in the warm up.
9/16/08
Warm up A
Throws
Acc (1) x6
Acc (2) x6
Tempo
100-100-100
200-100-200-100
100-200-200
I wouldnt clean and back squat on the same day as your sprints.
I would do some light hops/bounds on the tempo days.
9/17/08
Speed
Warm up B
2x4x40 w/ tire (2/4 min.)
Weights
Hang Clean 3x60%, 3x70%, 3x80%, 3x90%, 3x85%
Deadlift 2x5x76% (320)
Incline Bench Press 3x7x72% (165)
Hypers 3x15
DB Row 3x10x95’s
*Supposed to have done 4x5 on deadlifts today, but my back was flaring up quite a bit after the second set to where I thought it wasn’t worth it trying to push through pain like that, so I stopped after 2 sets. Weight is fairly decent where I could easily pull 5 reps clean, but the limiting factor today was that pain.
-Foam rolled for a good 15-20 minutes after the session on some problem areas; focused around the hips, IT band, erectors, calves/achilles.
9/18/08
Throws
OHB x4
Squat Throw x4
1 Hop x4
2 Hop x4
3 Hop x4
6x200/walk 100
9/19/08
Warm up B
Speed
2x20 Push up
2x20 Stand
2x20 efe
2x20 fef
1x50 (15/35)
Clean Pull 3x3x95%
Back Squat 3x6x72%
Bench Press 3x6x72%
RDL 3x10x235
Seated Row 3x10x150
Bar Shoulder Press 3x10x100
9/20/08
Warm up A
Acc (1) x6
Acc (2) x6
100-100-100
200-100-200-100
200-200-100
-Repeating week 6 this week, I felt like I didn’t give full effort last week and want to do everything right. My back is feeling better so starting back up with week 6 stuff again. I just didn’t feel right about it so here we go…
9/22/08
Speed
Warm up B
2x10 Push Up
2x20 Push Up
2x20 Stand
4x20 efe
Weights
Powerclean 3x60%, 3x70%, 3x80%, 3x90%, 3x85%
Back Squat 3x6x72% (265)
Bench Press 3x6x72% (210)
RDL 3x8x235
Lat Pulldown 3x10x165
Bar Shoulder Press 3x10x105
-Much much better today than last week’s session, both speed and weights.
-Cleans were solid, 90% reps were a lil tough but got all the reps.
-My back didnt hurt too bad today, pretty happy about that.
-Started up with school, 10 week fall quarter.
-New supps came in today, 5 lb whey, creatine mono, and beta alanine. I tried the beta alanine pre workout and experienced some intense skin flush/tingling. Is this normal?? I may reduce the dose next time around.
I get the same sensation with beta alanine… didn’t realize what was causing it until recently but I looked at the bottle and it warns that the burning/tingling can occur. Don’t know anything beyond that so I’d like to hear someone chime in as well.
Depends on the dose. We always did 2g 3x/day. If it’s bothersome just decrease the dosage then slowly build back up if you want. BA doesn’t bother me but I once took regular niacin before a workout as an experiment and got so flushed/sick that I had to abort the session.
Thanks, yeah I am going to do 2g/3x from now on. I did 5g all at once yesterday and it was too much tingling/flush for me.
Today I’ve used 2g and only experienced mild tingling/flush that only lasted about 10 minutes, alot better than yesterday
9/23/08
Warm up A
Throws
Acc (1) x6
Acc (2) x6
Tempo
100-100-100
200-100-200-100
200-200-100
9/24/08
Speed
Warm up B
2x4x40 Tire (2/4 min rest)
Weights
Hang Clean 3x60%, 3x70%, 3x80%, 3x90%, 3x85%
Deadlift 4x5x76%
Incline Bench Press 3x7x165
Hypers 3x15x+25 lbs
DB Row 3x10x95’s
-Felt really good in the tire sprints; able to keep nice angles and really drive down and get some force into the ground. Good feeling.
-Weights better, on the deads I didn’t perform the eccentric portion of the lift and didn’t bother my back as much this week.
-Foam rolled for 15 min after, all in all took about 2 hours including warm up and foam roll.