Clean Pull 3x2x110% (255) Depth Drop x3 (15")
Back Squat 3x2x80% (295) Rocket Jump x3
GHR 3x10x+50 lbs 1 Leg Box Jump x5
-Was supposed to have someone time my 30’s today but he couldn’t make it out to the track; I’ll try again next week.
-The split 60’s are starting to get easier, don’t feel as much as a dropoff on the reps.
10/31/08
tempo 7x200 90 sec rest bt reps.
Bench Press 3x2x80% (235)
Pull Up 2x6x+57.5 lbs.
DB Shoulder Press 2x6x60’s
-Solid day, I feel fresh, ready for next week! Been busy with school lately but I’ve been keeping up with it fairly well!
Yep yep. I feel pretty good actually, feel like I’m recovering well from the sessions.
11/3/08
Speed
2x30 sled
2x30 3 pt-timed from first movement (3.76h, 3.80h)
4x20 fly/30m run up
2x60 (35)
Throws/Jumps
Hurdle Hop 4x5
OHB x10, Height x10
Weights Power Clean
115x2x2, 138x2, 161x2, 184x2, 195x3x1 (50%, 60%, 70%, 80%, 85%) Continuous Box Jump x5 (every other set) Back Squat 3x2x85% (315) Box Jump x3 (44", 46", 48") RDL 3x5x275 1 Leg Box Jump x5
-Really good training session, I felt flying today, even in somewhat cold and wet conditions. I had the track coach time me on the 3 pt 30’s and was pretty happy with the times. I expected around those times based on how I’ve been feeling lately.
-Wanted 50" box jump but not today
-Weights pretty easy, squats felt strong; powercleans all good reps.
OFF but measured VO2 max today in exercise physio lab; scored 4.07 L/min for absolute and 50.8 mL/kg/min for relative… Not bad, yeah? It was pretty hard, probably could’ve gone longer but the lactate build up in the legs was getting up there. Plus I have a big speed day tomorrow!
According to the chart from ACSM I am in the “Good” aerobic fitness category for males ages 20-29. I’m no Lance Armstrong (85 mL/kg/min VO2 max… Holy hell) that’s for sure lol.
-It was a great speed session. All the reps felt very sharp. I wish I could’ve gotten some times on the 3 pt 40’s. The split 60’s felt real good, didn’t notice much drop off at all in terms of fatigue, cadence, form, etc.
-Throws are feelin explosive.
-Weights were good, I like the reactive ghr alot.
-Noticing some slight tenderness/soreness in my right achilles/soleus; also my right shoulder is bugging me a little- we had to throw shot and javelin this morning for field events class, form must have not been textbook.
-Other than that, good good session.
Bench Press 4x2x85% (245) Pull Up 3x6x+65lbs. DB Shoulder Press 3x6x60’s
-Tempo felt good today, nice flush out for the legs.
-Pretty happy with the weights, bench press was solid, all the reps went up fairly easy.
-Pull ups felt real solid, next week would like to shoot for +70-75 lbs for 6 reps.
-Another good week, gotta keep chippin away!!
What is your goal of replying to my journal, to start shit?
I have a goal set in mind and I like to achieve them- one of them is a 50 inch box jump. I’m pretty close, obviously I have the sense to not go for it if I am not feeling it that day. I also perform these jumps with spotters holding the boxes in place and one behind me just in case.
I was just asking why you want to jump on to a 50 inch box. I am being serious is there any reason other than to say that you jumped on it?
I would think running jumps or vertical jumps would be a better exercise and a heck of a lot safer than jumping on to boxes.
What are you trying to accomplish here in a sense of benefit that is more than a vertical or running jump other than saying 50 inches instead of 20 or 30 whatever your vertical is.
Well, I just take it as a measure of progress. I like box jumps- I go for height, so my goal is to at least jump higher than the previous session.
I realize my vertical jump is NOT 50 inches just because I can jump up onto a 50 inch box. Trust me, I don’t go crazy and try to perform a jump that I’m not confident in. As you can see I like to build up gradually week to week with these within reason and safety.
Hey man, random post but I just wanted to tell you I am seriously beginning to have a man crush on Adrian Peterson. I love my team’s Brandon Jacobs but Peterson makes things look so easy!!
I just had to share that…
Don’t think I’ve lost my man crush on you cuz of AP28…YOU THE MAN!!
