Week 5 Day 3…after the tempo my calves were literally so sore I couldn’t sprint for 4 days. Ran the 100s in 14-15 and 200s in 28-29, with 100m walk between each rep.
Weights: Chest/Shoulders
BB Bench 275 1×10,1×8
HS Shoulder Press 315×8, 225 1×15,1×12,1×10
DB Flies 55’s 3×10
Cable Side Raises 40 3×15
Fly Machine 100 1×20,1×15,1×12
Day 4
OFF
Day 5
Weights: Lower-back/Olympic Lifts
Clean and Jerk 225×1,275×1
Power Clean 315×1, 225 1×5(from hang)
Deadlift 225×5, 315×5,405×5, 455×2
RDL’s 405 1×5
Hyper Extension Complex 90 3×10
Notes: Clean was a little sloppy, lower legs were sore as hell so I didn’t get much of a shrug/clean pull during my olympic lifts. Pleased with the deadlift, first time doing it since early September so I took it easy. The weight did feel rather light so I expect the strength to come back rapidly.
Day 6
once again calves still to sore
Weights: Arms
Floor Press 225×5, 275×5, 315 2×4 225 1×12(2 sec. deload)
Ez-Bar Curls 120 3×6
Tricep Pushdowns 260 4×8
Incline DB Curls 45’s 4×8
Overhead Tri Extensions 130 12,10,8
BB Reverse Curls 95 2×8
Notes: Massive PR on the floor press. 4th rep was completely deloaded, others were with a slight pause on the ground. Still keeping up with a heavy load of lifting, as the weeks progress I will be switching to a 3-4 day a week routine to correspond with specific days on the track.