Drivephase’s program |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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Tuesday, September 30, 2008
Track workout - 6 AM
Seagrave warm up
4x200m @ :31 - 2:30 rest
Didn’t do the 7 I was supposed to because I had to be ready for funeral. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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Thursday, October 2, 2008
Track workout - 6 AM
Seagrave Warm up
2x500m @ +:15 at the 1/4 - 15:00 rest
Track workout - 4 PM
Seagrave Warm up
3x300m @ :45 - 10:00 rest
Weighroom workout
1a. Progressive range snatch 4x4
2a. 1 1/4 back squat 5x2
3a. DB neutral grip bench press 4x4
4a. Weighted dips 3x6
4b. 30 degree row 4x6
5a. Body curls 3x6 |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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10/06/08
Weight room workout
Power cleans 4x4= 135, 155, 175, 195 - 3:00 rest
Back squat 4x5= 135 and even increments down - 60s rest
5:0:5:0
Track workout
Block starts 55m, 55m, 45m, 45m
Sled pulls 2x4x40m - 4:00 rest |
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Moderator
Total Posts: 4070
Joined 2005-08-24
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Hero Member
Total Posts: 597
Joined 2003-10-11
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My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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10/07/08
Weightroom workout
1a. Bench press 4x5= 185, 205, 215, 225 - 60s rest
1b. Bent over row (supinated grip) 4x5= 135 - 60s rest
2a. Cobra 3x6= 15 - 2:00 rest
ABS
Track workout
2x500m @ +:16 at the 1/4 - 15:00 rest |
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Moderator
Total Posts: 4070
Joined 2005-08-24
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drivephase1015 - 07 October 2008 04:08 PM My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.
I think you will have a great season esp since you are healthy and gotten in solid training. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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Yeah, I hope so. Who knows what a good season is anymore. If PR’s are possible or not. Not sure if I am on a decline as far as performances. I’d like to think that I’m not, but I am 29. |
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Moderator
Total Posts: 4070
Joined 2005-08-24
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drivephase1015 - 08 October 2008 03:49 PM Yeah, I hope so. Who knows what a good season is anymore. If PR’s are possible or not. Not sure if I am on a decline as far as performances. I’d like to think that I’m not, but I am 29.
You should get that feeling within your training/training times. |
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Hero Member
Total Posts: 876
Joined 2004-06-21
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drivephase1015 - 07 October 2008 04:08 PM My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.
There should be an open meet Dec. 20, I believe, at UChicago. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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10/08/08
Track workout
Seagrave warm up
6x200m @ :30 - 3:00 rest
All the reps were at 29.5’s, but the last two for 30.3’s. Felt good and strong. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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davan - 08 October 2008 08:16 PM drivephase1015 - 07 October 2008 04:08 PM My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.
There should be an open meet Dec. 20, I believe, at UChicago.
Oh sweet! That works out perfect. I should be able to run that. I knew U Chicago had an earlier meet, but I don’t know where to go to look for it or enter. I thought it was a meet with USATF and not directly wit the University. Can you shed some like on it Davan? |
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Hero Member
Total Posts: 876
Joined 2004-06-21
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It is through UCTC—the University of Chicago Track Club. There is a loose affiliation between the club and the University (basically to the extent of name and facility use). Anyone can run essentially and they charge <$10/event. They even have 2 rounds of the 55m. Only downside is that there are like 30 heats of the 55m or something like that (and obviously a final).
It hasn’t been listed online yet (they are really slow), but if you go to UCTC.org, you’ll see what they did last year for it. I believe Dallas Robinson (Drob) ran it last year (went 6.28 I think).
I am somewhat guessing on the date, but for the last however many years, they have had the meet one Saturday after finals week/before Christmas, which would be the 20th this year. Considering the meet has been going on the last 55 years, I don’t expect it to change this year. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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10/09/08
Weight room workout
Power cleans 4x4= 135, 185x3 - 3:00 rest
Back squat 4x5= 135 - 60s rest
5:0:5:0
Track workout
2x300m @ :45 - 10:00 rest
Shins were sore I limited myself to two. I’m going to make a few minor changes next week if I feel it will help with recovery. I’m weighing the possibility of flipping my block work sessions to Tuesday/Thursday, but we’ll see. |
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Hero Member
Total Posts: 597
Joined 2003-10-11
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10/10/08
Weightroom Workout
1a. Bench press 4x5= 225-225-185-185
1b. Bent over barbell row (sup. grip) 4x5=155-155-135-135
2a. Cobras 3x6= 15 |
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