Elitetrack: Sport Training & Conditioning

Day 24- Sub-11 in Sight - 9/8/08
Upper Body
Absolute-Strength
Dur-1 + Dur-2
Morning weight: 173 lbs

Upper Body Session-
Out of Rotation-
ISO Bench Press- 5 minutes between sets
235 lbs x 9 seconds (+10 lbs)
190 lbs x 30 seconds (+5 lbs)
235 lbs x 9 seconds
190 lbs x 25 seconds

ISO Low Pulley Row- 2 minutes between sets
130 lbs x 9 seconds
90 lbs x 30 seconds
130 lbs x 9 seconds
90 lbs x 30 seconds

Lower Body Recovery Session- Rotation
Seated Hip Internal Rotations w/ yellow band-
3 x 15

Standing Leg Circles w/ slight internal rotation-
3 x 10 x 3 positions x 2 directions

ISO Wall-sits- (emphasis on hamstrings pulling into position)
3 x 30 seconds

Side-steps- (works gluteus medius)
3 x 10 x both directions

Upper Body Notes:
Good stuff. I’ll be hitting another mag workout for upper body on Thursday, and then I should get a 260 lb bench press on Sunday.

Day 26- Sub-11 in Sight - 9/10/08
Lower Body
Speed-Strength
Mag An-1
Morning weight: 173 lbs

Rotation- 1 minute between exercises
27.5” ADA Drops-
3 x 3 drops (+1.5”)

18” ADA PF Drops-
3 x 3 drops

12” RA SL Box Jumps-
3 x 10 jumps each leg

Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 5 x 15 lbs (+5 lbs)

I didn’t get to do my starts today because it was raining, but this was a good workout. I increased my height on the ADA Drops, but I felt I needed to keep the same height for the other two movements. Next session I’ll increase the ADA PF Drops by an inch or two, but I think I’m going to keep the box jumps at the same height for now. My goals for the weekend are to go 11.8 in the 100m and to bench press 260 lbs so it’s time to see how well things are working.

On another note I’m going to be starting a new diet. Basically I’ll be eating only natural (read non-processed) foods, and then fasting from dinner of my off days until lunch the next day.

I’m off to go put EMS on my glutes, quads, and hamstrings.

beau_zo_brehm - 10 September 2008 11:28 PM

On another note I’m going to be starting a new diet. Basically I’ll be eating only natural (read non-processed) foods, and then fasting from dinner of my off days until lunch the next day.

why?

http://www.arthurdevany.com/2007/12/ef_if_evosport.html#comments

http://www.arthurdevany.com/evolutionary_fitness/

http://conditioningresearch.blogspot.com/search/label/IF

Interesting reads. Basically I want to stay about the same weight, but lower my body fat. Obviously the stronger I get in relation to my bodyweight the better, so I guess that’s why. If it doesn’t produce the results I want and I start losing weight and/or start getting lethargic then I don’t have any problem going off of it. I just want to experiment a little.

this is going to be a very interesting season…..

Not going to be a hot summer for at least one board member.

davan - 11 September 2008 08:34 AM

Not going to be a hot summer for at least one board member.

Why?

Dietrich Buchenholz wants Beau’s summer to be cold… very cold. In memoriam to Operation Barbarossa.

Day 27- Sub-11 in Sight - 9/11/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 173 lbs

Out of Rotation- 3 minutes between sets
REA Bench Press-
3 x 140 lbs (+5 lbs / 60% AW)
3 x 115 lbs (51% AW)
3 x 140 lbs
3 x 115 lbs
3 x 140 lbs
3 x 115 lbs
3 x 140 lbs
3 x 115 lbs

Rotation- 2 minutes between exercises, 30 seconds between weight change
REA Curls-
3 x 85 lbs (+5 lbs)
3 x 65 lbs

3 x 85 lbs
3 x 65 lbs

REA Tricep Extensions-
3 x 105 lbs (+20 lbs)
3 x 85 lbs

3 x 105 lbs
3 x 85 lbs

Out of Rotation- 2 minutes between sets
REA Front Raise-
3 x 30 lbs (+5 lbs)
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs

This was a great workout. I decided to go to 3 reps for all my movements so that I could focus purely on power output- the number of reps is really irrelevant. I’m pretty confident that a 260 lb bench press is in the bag on Sunday, but we’ll see.

I’m also going to be doing my lower body rest / recovery stuff before I go to bed:

Seated Hip Internal Rotations w/ yellow band-
3 x 15

Standing Leg Circles w/ slight internal rotation-
3 x 10 x 3 positions x both directions

ISO Wall-sits- (emphasis on hamstrings)
3 x 30 seconds

Side-steps w/ bands- (works gluteus medius)
3 x 10 x both directions

And, to make things even more interesting, I’ll be fasting from now until about 1 P.M. tomorrow.

YES!

Finally someone who actually likes the bench press
=D
haha

good work on the lifting bro.

Also I’m proud to say that I too up until a few weeks ago have done very little running work what-so-ever. and even now I’m only running about 1 day a week and doing form/drills 1 day of the week.

If you can get under 11 seconds, so can I!
hahaha

Good luck mate!
I’ll stay tuned

HottDickings - 12 September 2008 12:02 AM

Good luck mate!
I’ll stay tuned

Hey, thanks for the support. I’ll be hitting the track on Saturday to see if the work in the weight room is paying off!

Day 28- Sub-11 in Sight - 9/13/08
Lower Body
Speed-Endurance **Fatigue Workout***
Rate An-2
Morning weight: 171.5 lbs

Sprints- 12 minutes between sprints
1 x 100m
1 x 100m

I don’t have times for my sprints because it has been raining on and off from Hurricane Ike and I didn’t want to risk my precious electronic timers getting soaked. I’m pretty disappointed because I wanted some times to work with, and I wanted this workout to go to a 6% drop-off. Based on feeling though, the first one I felt kinda tight throughout my body, but I was able to relax a little better on the second one. After one more strength macrocycle, I’ll be going into a power block that will see me on the track more often.

Day 29- Sub-11 in Sight - 9/14/08
Upper Body
Absolute-Strength **Fatigue Workout**
Duration An-1
Morning weight: 172.5 lbs

Bench Press- 5 minutes rest between sets
1 x 260 lbs (miss)
1 x 260 lbs (miss)
1 x 240 lbs
1 x 240 lbs
1 x 240 lbs

I was pretty ticked that I couldn’t get 260 lbs, but being able to get 240 lbs three times after made things a little better. My strain ability was excellent to say the least, but I wasn’t getting much pop off the chest. I think with the heavier weight I’m more reluctant to try and spring the weight off my chest, which makes things harder because I’m losing that plyometric effect.

Next workout is Wednesday…

do you own your own equipment?

I have a smith machine setup at my house, but I normally don’t use it. Everything in this log has been done at the gym w/ free weights, except the Ankle Crunchers. I use a smith machine at the gym for those. My SPARQ XLR8 electronic timer is really the only equipment of my own I’ll be using.