WRCortese5's Training version 2.0

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101

4/15/08

10x100 70% grass 30 sec rest
400 abs

Weights
A1.) Single Leg Depth Drop-12" 4x3
B1.) Back Squat 55%x5, 62.5%x5, 70%x5, 77.5%x5, 85%x3 (missed 2 reps on final set)
B2.) Standing Long Jump x3 (15 total)
C1.) RDL 4x5 (225,245,250,250)
C2.) Cont Box Jump-12" x5

300 abs when I got home.

-Very rushed again, got off work late and had to rush to the gym before they closed at midnight. I got there at 11:32…
-Literally I was only resting about 30-50 seconds after each complex squat/broad jump… I should’ve had 320x5 on my last set but I was just pretty damn tired with the short rest periods. Back was feelin a bit stiff as well.
-I need to get to the gym earlier so the sessions aren’t rushed!
-Used pretty short rest breaks with the rdls/box jumps as well.
-I want to get a standing long jump measured sometime soon, they felt really really good today, especially the first couple sets.
Not my best gym session, but tempo was nice, felt great.

102

I thought you did tempo on wed during your max strength blk

103

Now that I just looked over my sheet you’re right. I f’d up. I screwed the days up. That’s what happens when I’m in a rush :cool:

104

4/16/08

Off. Legs a little sore, upper body almost fully recovered.

Good speed + upper session for tomorrow in the plans!

105

Where are your legs sore at and did you have major upper body soreness after that monday session?

106

My legs were a bit tender in the glutes and hams, quads a bit more. Not too bad though. Upper boday felt sore mainly in lats, tris, biceps, forearms, little bit in chest, and my delts even (never really get soreness there).

4/17/08

Speed

3x30 sled
3x40 3 pt
2x60 (30) 3.5 min

10x behind back throw
10x throw for height (both types of throws done with 16 lb med ball)

Felt good, little headwind but it was pretty calm today.

107

4/17/08

Weights

A1.) Speed Bench 10x3x55% (5 sets close grip, 5 sets regular bench grip) 1x1x82.5% after the speed bench.
B1.) DB Floor Tri Ext 6x10 (30s) 30 sec rest
C1.) Lat Pulldown 6x10 60 sec rest
D1.) Plate Raises 6x10 (35 lb plate) 30 sec rest
E1.) BB Curl 6x10 (60 for first 3 sets, 55 for last 3) 30 sec rest

Those short rest breaks are killer especially with the higher volume.

108

Do you find improving ur max squat crossed over to improvements over the first 30m?

109

Havent had a timed 30 to compare so couldn’t tell ya… yet at least. But when 2 summers ago my 40 went from 4.59 to 4.48 (handtimed) and my squat also increased during that time period. Not sure if there was a correlation there or not, but I’ve always thought that strength will always help the initial part of the race at least.

4/18/08

Weights
A1.) Single Leg Depth Drop 4x3
B1.) Snatch DL-4" block 4x3- 275x3, 295x3, 310x3, 330x3-tough
B2.) Rocket Jump x3
C1.) DB Single Leg Squat 2x5 (75’s)
C2.) Split Jump x3/leg
D1.) Nat GHR 4X8
D2.) Single Leg Box Jump-6" x5/leg

Pretty good I’d say. Those snatch grip dl’s off block are intense damn.

110

4/19/08

Worked 5 hours in the afternoon, then went and did…

5x200 70% on grass, 200 walk bt reps.
700 abs at home off and on
Static stretch/stick self massage

There are a series of all comer meets starting in June til mid August every Wed night in my area that I’m thinking of doing. I could probably get in a series of races in a row to set up for a good time, especially with the weather in the summer (it will be hot, plus I hear the wind dies way down around here in the summer). If I were to do that, it would probably be just 100m, maybe a couple 200m at first but not sure yet.

111

any soreness 2day?

112

Pretty minimal, mainly glutes and hamstrings. Arms and upper back still a little sore from thursday.

113

4/22/08

Speed:390
3x30 sled
2x30 3 pt
4x60 (30)

60’s felt the best of all the reps. Nice accel to 30 then felt really relaxed and I’m focusing on running tall, high hips, and arm drive.

Weights
A1.) Floor Press Worked up to 280x1 (~12 total sets, 4 sets of 5, 4 sets of 3, then 4 singles at 225x1, 250x1, 270x1, 280x1)
B1.) Close Grip Bench Press Worked up to 6rm of 205x6 (155x6, 165x6, 175x6, 185x6, 195x6, 205x6)
C1.) Floor DB Tri Ext 6x10 (30’s) 30 sec rest
D1.) Lat Pulldown 6x10 60 sec rest
E1.) Plate Raises 3x10 (45 lb plate), 3x10 (35 lb plate) 30 sec rest
F1.) BB Curl 6x10 (1x10x75 lbs, 5x10x65 lbs) 30 sec rest

Good day of training. No complaints except for it is ALWAYS windy here no matter how hot/cold.

114

good workout, ur 1rm bp is around 305.

115

4/23/08

A.) 1 Leg Depth Drop 4x3 12" box
A1.) Back Squat 5x3 (235x3, 260x3, 290x3, 315x3, 345x3)
A2.) Box Jump x3 (42")
B1.) RDL 4x5 (225)
B2.) Cont Box Jump 12" x5

Back has been flarin up off and on… Old sciatic nerve problem as usual… I felt fine but as soon as the 345x3 set of ssquats/box jumps were done, it started to not feel right. Glad I got the heavy squats done though for sure. I think wearing a belt will help alot though, need to get my hands on one…

The 345x3 was pretty tough… All the sets leading up felt great.

Also need to find a good therapist around here to get me fixed up…

116

Dont know 405 is gonna be a bitch.

117

Hope not guess I’ll find out next week :cool:

118

4/24/08

12x100 70% on grass, 30 sec bt reps.

700 abs when I got home.

Static stretch/stick later…

119

I would ! Sounds like a track fest to me. Summer excitement while training.

120

4/25/08

Nice weather today, slight crosswind but nothing like it usually is.

Speed 320
2x30 sled
2x40 3 pt
3x60 (25) 4 min rest bt reps

10x throw for height (16 lb)
10x throw behind back (16 lb)

Will have my weights session later tonight.