2nd/3rd Day:
I’m really starting to get healthy now. I’m back where I was before the beginning of the track season when I didn’t overwork my hip or catch a cold =D
40m Sprint x 3 - 5.00, 5.13, 5.04 (increased my healthy time by .009 seconds ;D)
I have gained 4 pounds of mostly lean mass since april 20th and I’m currently 157-159 lbs (morning - night)
I’m feeling pretty good,
but I’m going to switch thursday’s workout for Saturday, because I’m going to a gymnastics facility for one of my friends’ birthday, and I feel I need to be as fresh and competitive as possible ;D
Almost broke my neck by intensely flinging myself off a bar suspended 12 feet in mid air,
then promptly landing in the foam pit head first. unforgiving foam pit.
therefore, I’m deeply saddened to say that I will no longer be continuing my 20 rep squat routine following saturday night’s shenanigans. the doctor said I will not be able to support heavy weight on my spine for extended periods of time.
thank god someone discovered the deadlift ;D
Workout for Monday, May 5th 2008,
Night Time:
Deadlifts: 3x3
Bench Press: 4x8
Hamstring Curls: 1x12 ea.
Behind the Neck Press: 3x12
Barbell Rows: 3x12
DB Hammer Curls: 2x12 ea.
DB Extensions: 2x10 ea.
Weighted Decline Sit ups: 2x20
Extra: I feel rather accomplished tonight, I know I’ll have titty loads of homework to do tomorrow, but other than that I’m stress free, ready to go “nigh’ nigh’” as my mom puts it to our puppies. also I will be switching out a few exercises for thursdays workout, however they will be targeting the same muscle group “chest, shoulders, etc.“ only hitting different muscles within that group. yeah I think that’s right.
I’ll be starting track sessions on June 2nd-ish,
mainly focusing on improving stride length and frequency, and also improving overall running technique.
I would however enjoy some suggested routines for this offseason by mike, or any of the elitetrack members
Extra: It was a really good workout for me, I feel that I’m getting much stronger. My Clean needs alot of work which will increase my times substantially I have no doubt. As for the work with the legs, I’m going to alternate between Power Cleans, Deadlifts, Squats and Lunges. My workout will contain two exercises regardless, but I might do Squats and Power Cleans one day, and then the next workout do Deadlifts and Lunges.
Current Max’s
Squat: 325
Bench Press: 280
Power Clean: 200
Extra: Yus! I’m almost back to my beginning upper body strength, and my lower body strength continues to climb every day. I’ll be starting to switch off between Squat, Lunges, and Deadlift, however will be keeping power clean in there for all time to come.
Went to the 3A/4A washington state championships in pasco,
my brother was seeded 11th coming into the meet and qualified in the 200 meter finals with the 5th place time of 22.32,
and took 4th place in the finals with a time of 22.30, 0.09 seconds behind 2nd place, also with very little tailwind (0.1 m/s)
Sunday: 12:10pm
Bench Press - 4x8; 210x6 Top set
(even though I could’ve gotten 8 reps,
didn’t wanna take the chance with no spotter)
Power Clean - 3x3; 170x3 All sets
(can easily get 175-180, maybe even 185)
Barbell Rows - 3x10; 160x10 All Sets
Barbell Lunges - 3x12; 65x12 All sets
Behind the Neck Press - 2x12; 95x12 All sets
(missed the 3rd set because my shoulders were feeling way to tired and I didn’t want to kill them)
Weighted Decline Situps - 1x20
V-ups w/Dumbbell - 1x15
Preacher Curls Supersetted with CG Bench Press - 1x12 each
Extra: Felt pretty good today after 5 days of “deload” ;D Looking forward to getting stronger and Faster for this Off Season. May compete in some meets for our Track Club this summer.
Bench Press - 4x8; 210x8 Top set
(and no spotter!)
Power Shrug - 1x5; 135x5
Hang Clean - 1x3; 135x3
Power Clean - 1x3; 185x5 Top set
(wow I did these with relative ease. Meaning I could’ve done more.
increasing from this point)
Barbell Rows - 3x10; 165x10 All sets
Barbell Lunges - 3x10; 75x10 All sets
Behind the Neck Press - 3x12; 95x10 All sets
(much easier than last time around)
V-ups w/Dumbbell - 1x15
Weighted Decline Oblique Situps - 1x20
Preacher Curls supersetted with CG Bench Press - 1x12
Supplements: Water
Extra: Probably one of my best workouts in a while. Pr’d huge amounts on my power clean and will continue to do so for the remainder of my workout “career”.
Warm up - 5 way shoulders, static stretching
Bench Press (med-slow reps)- 4x10, 185 top set
Snatch Deadlift - 3x8, 205 top set
Bent over Rows (strict form) - 3x10, 155 top set
Jump Squats - 3x8, 45 lbs all sets
Military Press - 4x10-10-10-5, 115 all sets (last set power press)
Abs Circuit - 5x20
I know I’m sorry man I just haven’t had the time to post on here
but I’ve been continuing my training in the weight room, but I’ve switched to more of a bodybuilding type regimen focusing on limit strength.
Yesterday I competed in a Clark County All-Comers Meet, and I participated in the long jump, 50m, 100m and the 4x100.
Needless to say I pooned around on the long jump cause I didn’t have my steps, so I literally jogged down the runway, stuttered, lept and divebombed a 15’8. not bad for first time lol
4x100 Our 4 guys were Myself, My Dad, My Brother and our Friend Martin Morgan. Alias Cheech. So we’re getting ready to go and some of these dudes look intimidating. we go and I completely blow by the guy to my immediate outside. however the guy in the furthest outside lane seemed to be hauling some serious booty like me. I found out afterwards he does sprints as well. We ended up 1st with a time of 49.11. Not bad for a Junior, Two Seniors and a 45 year old man.
50m I finally ended a 2 year long losing streak to my brother with a 6.34 without blocks, coming in 2nd to a D3 College guy who ran a 6.25 with blocks. P.S This is about the time I cut my leg and used the blood as warpaint on my face ;D
100m I would usually do better with blocks but I hadn’t used them in so long I sufficed that they would hurt my preformance. By this time also my legs felt like rubbery jello because of the lack of speed endurance and lactic threshold. I did however come out with an 11.75 behind my brothers 11.56 (we both strided to the finish).
Considering the following I can tell I have gotten substantially faster, especially considering that I’ve gained 5-6 pound as well.
