Weights continued…
A1.) Incline Bench 3 x 3 (205, 220, 225)
B1.) Chin Up 3 x 10 (+25 lbs)
B2.) Rear Delt Flye 3 x 10 (15s)
C1.) DB Shrugs 3 x 10 (90’s)
C2.) DB Lateral Raise 3 x 12 (25’s)
C3.) DB Tricep Ext 3 x 10 (35’s)
3/21/08
A1.) Depth Drop 4 x 3
B1.) Snatch DL off block 3 x 3 (330)
B2.) Rocket Jump x3
C1.) BB Split Squat 2 x 5 (145)
C2.) Split Jump x3/leg
D1.) Nat GHR 4 x 8
D2.) 1 Leg Box Jump-8" x5/leg
3/22/08
Set B Warm up
10 x 100 70%
core 200 in warm up, 250 in cooldown.
5 min jog/static stretch
3/23/08
Off. Tomorrow begins new block. Lookin foward to it!
overall how you feel so far and have much has ur lifts increased?
I feel good, much more fresh for speed work which is a plus. Strength has increased even though weights were kept to about 30-40 min sessions.
Every session got stronger.
When I started on week 1, I went with 265 bench and 345 squat as my guidelines for percentages.
So in 3 weeks, bench up from 265 to 285. And squat up from 345 to 375. (I really hit 280 and 365 for both lifts, however I truly feel that my MAX lift with spotters could’ve been 285 and 375). So these are the numbers I will use for next block.
Speed work feeling good, sometimes I question how I felt during the speed work and think “that didn’t feel as fast as usual”. But then I had to remind myself I was in a max strength block and that some of the volume I was still adjusting to. Overall I’m pleased with how I’ve done over a short period of time.
Next 3 weeks should be even better!
Do you think you could have responded better with less intense strength session, something in the range of 3x4-6reps? How does it feel not doing the ol’s anymore?
Not sure… I actually liked how I responded to the first block.
Doing without ol’s is something new to me. I think it definitely allows more energy to put into track work. But either way I don’t think it has hindered my progress by NOT doing the olympic lifts because of the added jumps/throws.
I’m sure you probably would have had better sprint sessions if i had to guess bc that strength blk was pretty intense. I played around last fall with during no ol’s and it really worked out great for me, i may do the same this upcoming fall.
Cool. Yeah it was, especially week 2 and 3 with week 2’s volume and week 3’s intensity.
But either way it was a plus.
3/24/08
Speed: 420
2x30 sled
2x30 3 pt
3x20e-20f-20e
2x60 (25)
4x8 hurdle hops, lowest setting.
Med ball throws x9.
Weights
A1.) Speed Squat 4 x 3 x 40% backsquat
B1.) Jump Squat 3 x 5 x 30% backsquat
B2.) Jump Squat 3 x 5 x 15% bw (30 seconds rest after B1 to B2)
C1.) Dimel Deadlift 3 x 20 x 20% dl pr
-Speed work was awesome. Felt smooth, effortless almost. I haven’t felt this good in a long long time. I feel like my speed is coming along nicely.
-I had fun with the weights session, it was a short one, only about 20-25 minutes.
-Good to go!
I dont like using squat max for jsq unless its like 10-15% of squat max bc the weight get too heavy and ground contact time become really slow. As you recovery from max strength work you should film some sprints next mon.
I’ll have some footage up next Monday night for sure. Gotta get someone to film me but that shouldn’t be a problem.
3/25/08
8 x 100 70%
300 abs
Weights
A1.) Bench Press 3 x 3 x 80% (230)
B1.) Seated Row 2 x 15
B2.) Incline Rear Delt Raise 2 x 15
C1.) BB Shrug 2 x 20
C2.) DB Curl 2 x 15
300 abs at the end
-I was pretty tired today. Long work day as usual. Have some allergies flaring up I think so that doesn’t help.
-Tomorrow is off from work finally, most needed.
3/26/08
Off/Rest
3/27/08
Speed:420
3x30 sled
3x30 3 pt
2x2x60 2 min (20)
1 leg hops/bounds 3 x 10
(No med ball throws today, forgot it at home :mad: )
Weights
A1.) Depth Jumps 4 x 3
B1.) Back Squat 3 x 2 x 75% (280)
C1.) Dimel Deadlift 3 x 20 x 20%
Felt good, got some nice height on the depth jumps. Speed reps felt solid, split 60’s feel better/easier each week.
Weights were good, nothing strenuous.
Total training time ~2 1/2 hours including driving, warm up, cool down, etc…
3/28/08
10x100 70%
core 600
Weights
A1.) Speed Bench 10x3x60%
B1.) Face Pull 2x15
B2.) Chin Up 2x15
C1.) Bar Shrug 2x10
C2.) DB Shoulder Press 2x15
C3.) BB Tri Ext 2x15
Good to go.
3/29/08
Off
3/31/08
Speed 450
2x30 sled
2x30 3 pt
4x flying 20 (30 build up)
2x60 (30)
5x8 hurdle hops
Med ball throws x9
I have video from today’s session, got about 5 sprints on film; gonna post on youtube later tonight once I get ahold of a USB cable.
Weights tonight after work…
how did the sprints go today?
Went well, it was a little windy today (one of those crosswinds again). Seemed like whenever I tried to get a tailwind it would shift and blow in my face as I’d begin the sprint. Lol. Oh well.
But yeah I looked over the video, got some good shots from the side, front, angle. Filmed the 3 pt 30s and 3 of the flying 20s. Memory got full after that though. I’ll get some more film on Thursday hopefully, if not next Monday.
Just uploaded 4 videos for analysis/review. Posted in the members video’s section.
Still have to lift, just got off work about an hour ago :mad:
Post later tomorrow.
Weights Continued…
A1.) Speed Squat 4x3x40%
B1.) Jump Squat 3x5x30% bw
B2.) Jump Squat 3x5x15% bw
C1.) Dimel DL 3x20x25% dl pr
tired 
4/1/08
9x100 70%
core 600
Weights
A1.) Bench Press 3x2x85% -Easy
B1.) Seated Row 3x10
B2.) Incline Rear Delt Raise 3x10
C1.) BB Shrug 3x10 (225)
C2.) DB Curl 3x10 (40’s)
Going to do a light hurdle walkover/easy jog session tomorrow, get ready for thursday’s speed day.