Don’t think so? I’m gettin enough sleep, although my food intake has been a bit poorer than usual lately.
I should’ve popped a couple caffeine pills for sure. I usually always train in the afternoon, not used to the morning workouts.
WRCortese5:
4/11/08
Speed
3x10 single leg hop
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 Depth Jump 4x3Back Squat 3x2x80% Deep.Dimel DL 3x20x25%
What kind of med ball throws are you doing? Do you have any distances for them?
Unfortunately no, I don’t have any distances marked down but I will try to do that from now on to gauge progress.
I do 9 throws after the speed session and jumps are done.
3x squat throw-accel 15m
tamfb
April 12, 2008, 3:04am
84
WRCortese5:
Unfortunately no, I don’t have any distances marked down but I will try to do that from now on to gauge progress.
I do 9 throws after the speed session and jumps are done.
3x squat throw-accel 15m
i dont think you have to measure every week but every 3 weeks or so wouldnt hurt.
WRCortese5:
Unfortunately no, I don’t have any distances marked down but I will try to do that from now on to gauge progress.
I do 9 throws after the speed session and jumps are done.
3x squat throw-accel 15m
Thanks. Just wanted distances for the sake of comparison
4/12/08
10x100 70%
1000m tempo is pretty easy now, nice and smooth stride feels good.
A1.) Speed Bench 10x3x55%Pull Up 3x10Face Pull 15,12,10DB Shoulder Press 3x10Shrugs 3x10BB Tri Ext 3x10
250 abs after.
Top of rt foot is a bit sore, I think from the shoes I’ve been wearing lately. Gonna ditch them see if they start to feel better. I have the free’s that I usually wear, but these other ones I been wearing at work are no good.
Gotta work late tonight (Sunday), gonna get in some static stretch later today and some self massage before tomorrow’s stuff.
tamfb
April 13, 2008, 4:59pm
87
WRCortese5:
4/12/08
10x100 70%
1000m tempo is pretty easy now, nice and smooth stride feels good.
A1.) Speed Bench 10x3x55%Pull Up 3x10Face Pull 15,12,10DB Shoulder Press 3x10Shrugs 3x10BB Tri Ext 3x10
250 abs after.
Top of rt foot is a bit sore, I think from the shoes I’ve been wearing lately. Gonna ditch them see if they start to feel better. I have the free’s that I usually wear, but these other ones I been wearing at work are no good.
Gotta work late tonight (Sunday), gonna get in some static stretch later today and some self massage before tomorrow’s stuff.
i would recommend to find a good pair of shoes you like and buy several pairs, i usually have shoes for lifting and shoes for running so they last longer. what kind of weights are you using for the lifts (pullups, shrugs etc)?
tamfb:
i would recommend to find a good pair of shoes you like and buy several pairs, i usually have shoes for lifting and shoes for running so they last longer. what kind of weights are you using for the lifts (pullups, shrugs etc)?
Probably gonna look into some flatter soled shoes for lifting ie chucks and keep the frees for running stuff…
Pull Ups 3x10 up to +30 lbs (can do 1 set of 10 with 40 but drop off the next 2 sets so I like to finish all the reps)
Shrugs I use 245-265; db shrugs use the 85’s for sets of 20… Probably can go heavier if I used straps (grip fades after a bit lol).
tamfb
April 13, 2008, 5:16pm
89
WRCortese5:
Probably gonna look into some flatter soled shoes for lifting ie chucks and keep the frees for running stuff…
Pull Ups 3x10 up to +30 lbs (can do 1 set of 10 with 40 but drop off the next 2 sets so I like to finish all the reps)
Shrugs I use 245-265; db shrugs use the 85’s for sets of 20… Probably can go heavier if I used straps (grip fades after a bit lol).
you need to use straps for shrugs and more weight, at least 405-455.
Will do from now on with straps.
4/14/08
Speed
2x30 sled
Total: 420m
Everything felt much much better today. I knew right from the start of the warm-up that it was going to go well today. Nice tailwind, weather was good… Weights will be after work tonight, heavy upper stuff.
4/14/08 continued from earlier…
Weights Floor Press 225x1, 245x1, 255x1, 265x1 (did about 12 total sets with some 5’s and 3’s before the singles). Just gettin a groove on this now, should be better next time I do it.Close Grip Bench Worked up to 185x6, 6 total sets. Used a very very narrow grip too, much closer than I was used to before.DB Floor Tri Ext 6x10 (30’s) 30 sec rest.Plate Raises 6x10 (35 lb plate) 30 sec rest.Lat Pulldown 6x10, 60sec rest.BB Curl 6x10 (65) 30 sec rest.
hmm…that was pretty intense lol.
WRCortese5:
4/14/08 continued from earlier…
Weights Floor Press 225x1, 245x1, 255x1, 265x1 (did about 12 total sets with some 5’s and 3’s before the singles). Just gettin a groove on this now, should be better next time I do it.Close Grip Bench Worked up to 185x6, 6 total sets. Used a very very narrow grip too, much closer than I was used to before.DB Floor Tri Ext 6x10 (30’s) 30 sec rest.Plate Raises 6x10 (35 lb plate) 30 sec rest.Lat Pulldown 6x10, 60sec rest.BB Curl 6x10 (65) 30 sec rest.
hmm…that was pretty intense lol.
Got some real nice volume in that workout man. You doing westside max effort work?
tamfb
April 15, 2008, 11:27am
94
WRCortese5:
4/14/08 continued from earlier…
Weights Floor Press 225x1, 245x1, 255x1, 265x1 (did about 12 total sets with some 5’s and 3’s before the singles). Just gettin a groove on this now, should be better next time I do it.Close Grip Bench Worked up to 185x6, 6 total sets. Used a very very narrow grip too, much closer than I was used to before.DB Floor Tri Ext 6x10 (30’s) 30 sec rest.Plate Raises 6x10 (35 lb plate) 30 sec rest.Lat Pulldown 6x10, 60sec rest.BB Curl 6x10 (65) 30 sec rest.
hmm…that was pretty intense lol.
i think ur suppose to use a grip 3 for cg which isnt very close, i think with your one rep max you should have gotten at least 205x6.
Grip 3: half a thumb length from inside smooth!!
tamfb:
i think ur suppose to use a grip 3 for cg which isnt very close, i think with your one rep max you should have gotten at least 205x6.
Grip 3: half a thumb length from inside smooth!!
Okay I thought that’s the grip I was doing, maybe I went a little too close. Will get it right next time.
tamfb
April 15, 2008, 3:59pm
96
Maybe ur right, i would only know if i was there or you have film; i just assumed you would have gotten a lil more.
I agree, should’ve had more but I only had 35 minutes to try and squeeze in as much stuff as I could, I was taking very short rest breaks. I had to finish the bar curls, db tri ext, and plate raises at my house. I think that may have had something to do with it.
tamfb
April 15, 2008, 4:03pm
98
WRCortese5:
I agree, should’ve had more but I only had 35 minutes to try and squeeze in as much stuff as I could, I was taking very short rest breaks. I had to finish the bar curls, db tri ext, and plate raises at my house. I think that may have had something to do with it.
Damn bro you need to quit that job and become a real student athlete.
LOL in due time, gotta get as much $ saved up for fall as I can now, cuz I won’t be working at all then. I had 275 on fp halfway up but didn’t get it. I think next week will be different.
tamfb
April 15, 2008, 4:10pm
100
guess my 92.5% was correct.
You couldnt go any higher on the fp?