I’m 18 years old with all the potential in the world. I believe in myself completely and my goals are simple. I want to develop abilities similar to those of a super-hero. I want to have super strength, run super fast, and jump so high people would think I’m flying. That’s not too much to ask, is it? But seriously I want to be sprinter, 100m and 200m. I’m thinking about running in a couple of meets towards the end of this summer. So this is what i’m doing to get ready for it
Where I’m Starting From
age: 18 years and 7 months old
training years: less than 1
weight: 193lbs
height: 5’10.5"
PB 100m: 11.4
PB 40yd: 4.68
PB bench press: 355lbs
PB squat: 495lbs
PB hang clean: 250lbs
PB vertical jump: 34"
PB SLJ: 10.5"
Tuesday, June 6, 2006: Tempo
880 yard jog
10 min. stretching
3 sets of 2 110 yard runs @ 70% w/walk-back recovery between reps and 2.5 min between sets
Wednesday, June 7, 2006: Weights
I didn’t get a chance to do my track work today. I had a job interview in the morning before work.
10 min. stationary bicycle
5 min stretching
squats 3x10x225lbs
bench press 2x10x170lbs, 1x10x225lbs
leg curls 3x12x150lbs
back ext 3x12
seated rows 3x12x225lbs
hang cleans 3x10x135lbs
arm curls 3x12x70lbs
abs 2x100
Thurday, June 8, 2006: Tempo
880 yard jog
10 min. stretching
3 sets of 2 110 yard runs @ 70% w/walk-back recovery between reps and 2.5 min between sets
880 yard jog
10 min stretching
first off, congrats on setting your goal, with hard work and dedication, you WILL be able to acheive it.
some things that i noticed, looking at your maxes, why are your working sets so light and why are the reps so high. using half you bench max and squat max for high reps isnt going to get you strong and like mortac8 pointed out, no higher than 5 for oly lifts.
thanks mortac i definitely will bring the reps down.
ACbarchjr:
well for my first week of my gpp i decided to work at 50% of my maxes for most of my exercises because its been a little while since the last time i really worked out. I’m just trying to get my body ready. I do plan on increasing the percentages as the weeks progress though.
Friday, June 9, 2006: Acc. & weights
880 yard walk/jog
stretching 10min.
high knees 10 yardsx2
butt kickers 10 yardsx2
40 yard build-ups 2x2 2-min rest between sets
lying starts 11 yards 2 reps
form starts 11 yards 2 reps
20 yard 2x2
110 yard hallow run 2 reps walk back recovery between reps
880 yard walk/jog
stretching 5 min.
Squats 3x10x250lbs
bench 1x12x175lbs 1x10x205lbs 1x10x225lbs
leg curls 2x12x135lbs 1x10x150lbs
back ext. 2x12
leg press 3x12x450lbs
T-bar rows 3x12x90lbs
cleans 3x8x135lbs
calf raises 3x25x90lbs
Saturday, June 10, 2006: Tempo
880 yard jog
10min stretching
3 sets of 2 110 yard runs @ 70% w/walk-back recovery between reps and 2.5 min between sets
880 yard jog
5 min stretching
I got into a car accident last night, nothing to serious, but It kinda threw me off a bit.
Monday June 12, 2006: Acc. & Weights
no track today
Squats 3x10x275lbs
becnch press 2x10x225lbs, 1x5x250lbs, 1x4x275lbs, 1x2x300lbs, 1 rep x325lbs (I was feeling good)
leg curls 3x10x130lbs
back ext. 3x12
reverse hyp. 3x8
bent-over rows 3x10x135lbs
calf raises 3x20x135lbs
hang cleans 3x8x135lbs
arm curls 3x10x75lbs
shrugs 3x20x120lbs
Tuesday, June 13, 2006: Tempo
I didn’t get a chance to do any tempo today. I was business talking to insurance companies and lawyers.
Wednesday, June 14, 2006: Acc. & Weight
Again no track today, i’m really slipping. I just haven’t felt like doing anything since the accident.
I got up and went to the gym
Squats 1x8x325lbs, 1x6x350lbs, 1x4,375lbs, 1x3x400lbs
Bench press 1x6x250lbs, 1x4x275lbs, 1x2x300lbs
leg curls 3x10x135lbs
back ext. 3x12
leg press 3x10x540lbs
T-bar rows 3x12x90lbs
dumbell curls 2x10x35lbs
shrugs 2x20x180lbs
calf raises 1x20x90lbs, 2x12x135lbs
Thursday, June 15, 2006: Tempo
I finally got up and ran this morning and i felt really good.
880 yard jog
stretching 10 min.
4x2x110 yard runs @ 70% w/walk-back recovery between reps and 2.5 min between sets
880 yard jog
stretching 10 min.