Day 7
Speed Day
Warmup
2(5x40m) on the track from a walk-in start
Notes: Was pretty damn sore and tight from the deadlift session two days prior but still managed to move pretty well. As expected I had trouble maintaining a neutral spine position during the accelerations. 800m guys and jumpers were doing a workout on the track at the same time…800m guys are very quick two guys at 1:48-1:49 and another two at 1:50ish, pretty impressive. Were doing 200m intervals at what looked like 25-26ish pace with 2 min recovery for a ton of reps, looked pretty brutal.
Week 6 Day 1
Instead of doing tempo I opted for some bike intervals to let my legs recover a bit.
Weights: Back
BB Rows 225×5, 245×5, 265 3×5
Dead-Hang Pullups 12,10
1 min Hang.
Face Pulls 190(stack) 3×12
Ab Circuit(Decline Bench)
Day 2
Off from running
Weights: Legs
Olympic Squats 225×5, 315×5, 365×3, 405×3
Concentric 1/4 Squats 405×5,455×5,495×5,545×5,585 2×3
Bulgarian Split Squats 70’s 2×8
Leg Extensions 150 3×20
Notes: squat strength was shit, thats what you get for not doing it frequently I guess. Back was still sore from deadlifting. The 1/4 squats off pins felt great, really got a nice workout out of them. Blasted them off the pins, sick explosion. Good addition to my routine, they’ll acclimate me to heavy weight on my back quickly because I just hate when 4 plate squats feel heavy. Makes me feel like less of a man.
Weight: 216.5, leaning out nicely.