WRCortese5's Training version 2.0

should post some more films so we can see that tech.

Gonna try to get some film tomorrow…

What is your 40 yard dash time?

Last time it was timed in July 2006, 4.48h.

5/8/08

Speed 780

2x30 3 pt
3x3x80 (15) Walkback recovery bt reps, 8 min rest bt sets.

This session was pretty tough, but I felt really good on most of the 80’s. Really relaxed and comfortable. Last set was the hardest obviously; split runs are definitely tough but effective!

Weights later…

im sure the session was tough, but the damn 15m int limit saved ur ass. :wink: was this session harder then the first 60m spilt session?

Lol I know the 15m int limit really did save me. No actually, this session wasn’t as tough in comparison with the first 60m split session I did. I actually felt good with most all the reps, even though it was tough.

5/8/08

Weights

A1.) Back Squat 2x3x75%
B1.) Reactive Split Squat 2x3 (85)
C1.) Jump Squat 2x12x10%
D1.) Depth Jump 2x5
E1.) RDL 3x5 (250)

-felt a little flat with the weights, mainly back squat. Reps were easy obviously but I think the speed session took a bit out of me today :cool:

5/9/08

8x200 36 sec, 200 walk recovery. (1600)
-Timed first 2, then felt comfortable with the pace. Timed the last one again and had no drop off, so they were all fairly consistent.

Weights

A1.) Speed Bench 8x3x60%
B1.) DB Row 3x10 (90’s)
B2.) Rear Delt Flye 3x10 (15’s)
C1.) Tricep Pushdown 3x10
C2.) BB Shrug 3x10 (315)

700 abs afterwards.

-Tempo was some work but I felt really good. I can really tell my fitness is improving.
-Slept really well last night after a tough training day (plus worked 6-11pm).

Random thoughts…

Ive been feeling really good lately. Confidence is high, I feel a greater pop in my legs on the track now. Feeling smooth, relaxed, etc… Gonna get some film on Monday.

Really excited for the summer meets. I’m confident in my training, and am really ready to reap the benefits with the good results that I know are about to come.

Even with the busy schedule I lead, I still always make time to fit in my training. Somedays I tell myself I don’t feel like it, but as soon as I hit the warm up I feel great and ready to go.

I think I’m on the right track, let’s just keep movin forward!! :cool:

“We Become What We Think About Most”

So keep thinking confidently and positively. Sounds like good things will no doubt come your way.

Thank you. No doubt!

5/13/08

In a hurry so I’ll make it quick…

Speed 360
3x30 sled
2x30 3 pt
3x70 (7 min.)

Will post more later with weights to follow…

5/13/08 Weights continued…

A1.) Depth Jump 4x4
B1.) Jump Squat 4x10x15%
C1.) Reactive Split Squat 5x3 (95)
D1.) Back Squat 2x2x80%
E1.) RDL 3x5 (255)

-I felt awesome today in the speed session.
-Just continues to get better, on the first 70 I felt very very good… Last 2 were just as fast (at least by feeling).
-Very excited to see how I time up this summer.
-Goal is low-to-sub-11, we shall see!!

5/14/08

Weights

A1.) 3 Board Press 245x1, 255x1, 275x1, 295x1, 315x1, 325x1, 330x1 Did about 12 total sets, did 4 sets of 3 in the warm up with 185, 205, 225, 225.
B1.) Lat Pulldown 3x10 (160, 170, 180)
B2.) Face Pull 3x10
C1.) Tricep Pushdown 3x10
C2.) DB Curl 3x10

Tempo 1400
100-100-100
100-100-200-100
100-100-200-200

Abs 700 total before/during/after.

-Hot today, the weight room felt like a sauna.
-Felt really good to handle some weight that I’ve never attempted before, even it was a 3 board press.
-Tempo was a nice cooldown on the grass.
-Calves/hamstrings/tibialis anterior/glutes all a little sore from yesterday.

were all the weights flat or just squats or jumps?

how did the weights feel?

what do you think the soreness is from, and hows the upper body stuff going? based on that 3bp press im still getting 305-310 1rm bp.

Just squats for some reason.

Felt much much better on that session.

I think the reactive split squats/jump squats add up. Those 70’s had my calves feelin nice and sore lol. Just need to do some self massage/stretch. I’m not stiff, just can tell I put some work in yesterday.