WRCortese5's Training version 2.0

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61

4/2/08

10 min jog easy
10x10 hurdle walkover
static stretch

4/3/08

Speed
3x30 sled
3x40 3 pt (these felt really good)
2x2x60 (25) 2.5 min rest bt reps, 6 min bt sets.- Hamstrings/calves felt a little tight after the 1st set so I backed off just a little on the 2nd set. It was starting to get cold/windy.

3x10 single leg bounds
Med ball throws x9

Weights
A1.) Depth Jump 4x3
B1.) Back Squat 3x2x80% (300) Easy.
C1.) Dimel DL 3x20x25%

4/4/08

10x100 70%
core 350

Gonna go hit the weights and finish up ab reps here soon.

62

are you trying to work on the sprinting tech and are you doing a job maintaining ur strength?

63

Yes definitely have been working on arm drive, hip height, and not pushing so much. Felt a difference on Thursday as I got more aggressive with the arms the hips rose as well.

Strength has maintained nicely, haven’t noticed any drop off at all.

Weights Continued
A1.) Speed Bench 10x3x60%
B1.) Pull Up 3x10
B2.) Face Pull 15,12,10
C1.) DB Shoulder Press 3x10
C2.) Shrugs 3x10
C3.) BB Tri Ext 3x10

Good to go, upper back and tri’s are feelin sore already :cool:

64

was it a tough upper body workout?

65

Yes it was pretty tough actually. Even though the speed bench felt light, the reps were very fast and explosive. And never have done 10 sets of 3 before, only rested about 1.5 minutes bt sets. Upper body is pretty sore today too.

66

why do you think the upper body workout made u so sore?

67

I was rapid fire in there wanted to get in and out. Small weight room + alot of people in there makes me wanna get out quick.

Rest time was short bt sets and the supersets are pretty tough. Soreness isn’t really that bad but it’s definitely noticeable.

68

LOL, sure ur upper body was jacked after that session.

69

“He got his swole on” as my mom would say lol

70

4/8/08

Had to move yesterday’s session to today due to work and school obligations. I’ll still hit all the training days though, just one day later.

Speed

3x30 sled
2x30 3 pt
3x flying 20 (40 buildup)
2x60 (35)

6x8 hurdle hops
Medball throws x9 (used a 16 lb ball for these today, felt the lighter ball was way too easy for these types of throws I’m doing)

Weights tonight after work…

71

Weights continued

A1.) Speed Squat 4x3x30%
B1.) Jump Squat 3x5x30% bw
B2.) Jump Squat 3x5x15% bw
C1.) Dimel Dl 3x20x20%

Hamstrings feel a bit tight, other than that good to go. Right ankle and left arch a little sore too.

72

4/9/08

9x100 70%
abs 600

Weights

A1.) Bench Press 3x3x80%
B1.) Seated Row 3x10
B2.) Incline Rear Delt Flye 3x10
C1.) Shrugs 3x20
C2.) DB Curl 3x10

Felt good.

73

those abs should be looking good and those damn traps should be jacked.

74

LOL you know what I’ve always had decent traps but yes traps are gettin bigger. And I’ve definitely noticed the abs as well. :cool:

75

hows the hammy? r u doing any foam rolling or stick work?

76

It’s feelin good now. Yes matter of fact I own a stick, had one for a few years. I just busted it out a few days ago and been workin on my quads/hams/calves every night with it for 10-15 min. I foam rolled today as well on the it bands and glutes mainly, plus some thoracic spine mobility stuff.

77

how much weight have you gained with this program?

78

Honestly I have no idea, I haven’t been able to get to a scale in a while. I look leaner though, and almost positive it wasn’t any muscle loss since I have continued to maintain my strength throughout this current block.

79

4/11/08

Speed
4x30 sled
3x40 3 pt
3x60 3 min (25)

3x10 single leg hop
Med ball throws x9 16 lb ball

Honestly felt really flat today. Nothing was clicking. I think because I woke up an hour before I had to run (had to work early this morning) so I wanted to get in the speed work asap. Note to self, wake up waaaay earlier before doing any HI cns activities. Live and learn.

Weights
A1.) Depth Jump 4x3
B1.) Back Squat 3x2x80% Deep.
C1.) Dimel DL 3x20x25%

80

r u overtrain? i usually try and take some caff pills if i have to train early in the morning, it helps awaken the cns.