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    You are at:Home»Forums»Miscellaneous Discussion»Training Journals»Washed up Decathlete’s Comeback Journal»Reply To:Washed up Decathlete’s Comeback Journal

    Reply To:Washed up Decathlete’s Comeback Journal

    Participant
    Matt Norquist on February 16, 2010 at 1:40 pm #94795

    2/15

    Track

    1. Continuous Warm-up
    2. More dynamic Flex
    3. Sprint Drills with easy build-up
    4. Accel – 5×10; 2×20; 1×30
    5. SFS – submaximal – 30/30/30 – more like a slightly more aggressive stride – was not really sprinting here.
    6. Plyos – Depth Jumps from 18″ – 2×4 (2 leg) for height; 2×4 for distance; 2×2+2 (1 leg) for height.

    Hamstring feeling good. My 20s and 30 were at/near where they were before hurting the hamstring. I wanted to press it – but decided to stay conservative. Feel it was the right choice. Is probably good for me to have a little forced de-loading for a couple weeks. My jumping continues to improve – has gone up about 3″ on the vertical depth jumps, 6-8″ on horizontal, and 4″ on the single leg vertical.

    Weights:

    1. Cleans – Doubles – 8×2 – worked up to 100% of current max. Wasn’t going to do this, but just felt really good. Last 3 sets were 3×2 at 90, 95, and 100% of current 1RM.
    2. Dead Lifts – 1, 1, 5 – 300, 335, 375
    3. Standing OverHead Press – 1, 1, 5 – 135, 150, 165
    4. RDL – super light – just doing a pause at bottom of eccentric portion – 3×5 – 135
    5. Pull-ups – +80# – 4×1; Kipping Pull-ups – 3×6
    6. Hanging Abs

    My DLs, Front Squat, OH Press, and Bench have dramatically improved with just 3 sets per lift per week over about 6 weeks – relatively low volume and pushing intensity only on one set per week – with the 5/3/1 program. I’d say my Dead Lift Has conservatively improved 10%, OH Press by 10%, BP and Front Squat by 5-7%. More than that, my body feels good from less volume – and I haven’t gained any weight with this progress.

    Some idiot told me that I was “cheating” and not doing any good for myself with the Kipping pull-ups. I told him to go do curls in the squat rack.

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