Fabio's Training Journal

    Posted In: Training Journals

        • Participant
          fabio on June 6, 2004 at 5:41 am #9380

          NOTE: you may delete my old training journal for I will no longer be using it, I wil lbe starting fresh now.

          Well, after a successful track season going 10.98 in the 100 improving from 11.7 (11.8 HS Season) and 23.4 in the 200 improving from 24.8 and also making it to the state meet in Division III in the 100m, I am going to train hard for two more weeks and finish out my season with a summer meet on June 19th before I take a few week break. My goal for that meet is 10.9 for the 100 and 23.0 or near that for the 200. Overall here are my goals for next season

          100m-10.7
          200m-22.3 (i feel i have the MOST potential for this event)
          Become County, League, and STATE CHAMP in either the 100 or 200. I got a taste of it this year and now I want the whole thing to myself, I'm fricken hungry now!

          Weight room goals:
          Bench Press-205 (current PB-185)
          Squat-325 (current PB-280)
          Clean-180(current PB-150)

          Tomorrow I am going to do my 1rm's and then I am going to start up monday.

          enjoy:grin:

        • Participant
          fabio on June 6, 2004 at 11:59 pm #29006

          Just for everybody's curiosity's sake, here is my basic layout for this week and next week.

          This week
          Monday-accel,MaxV,Plyos, weights
          Tuesday-Tempo, Medicine Balls (massage?)
          Wednesday-SE 1, plyos, weights
          Thursday-tempo, medicine Balls(if no massage tuesday then def today)
          Friday-Accel,MaxV, Plyos, Weights.

          Meet Week
          Monday-Accel, MaxV, Weights(tapering them off getting ready to peak)

          Tuesday-tempo
          Wednesday-Speed Endurance
          Thursday-Tempo
          Friday-Off, light stretching
          Saturday-Meet

          does my peaking week look alright? The volumes on the workouts will obviously be lower. Did I select the right day to taper off my weights or should I add one morel iftign day on wednesday?

          on a side note- the meet record for the meet I'm running in is 11.4 seconds in the 100. I plan on ripping that record like a paper shredder shreds paper:D

        • Member
          400stud on June 7, 2004 at 3:59 am #29007

          Your tapering week looks fine. That's okay with the weights, stop on Monday to allow freshness for Saturday. Now rip apart "Shredder"…. 😆

        • Participant
          fabio on June 8, 2004 at 2:41 am #29008

          Monday-6/7/04

          1 lap jog followed by some static, dynamic, and rubber band stretches

          Sprint Drills-A's and B;s

          3x50m build ups

          3x30m with the Isorobic Exerciser.

          3x30m, these were mistimed so I have no accurate times for them

          3x60m

          7.00,7.1,7.03

          I can tell That my body is going to be sore tomorrow. It's been awhile since I have done TRUE speed training. Whew did my form break down near the end of 60m…I'll fix it though.

          Plyos-cut the volue in half, my body couldn't of taken the other plyo exercises!

          Box Jump-2×5
          Standing Long Jump-2×5

          Weights

          Bench Press-4×3, 5,3,4-(150,135,140,135)
          Squat-5×3 at 225
          Power Clean-3×3 (115,125,130)

          Seated Rows-3×10
          Shoulder Press-3×8
          Reverse Leg Press-3×10

          I could tell that I have lost a lot of my strength. It's obvious from the numbers that I have. I lost the most on the bench and little on the Squat. the 150 on the bench had ot of been my 3RM. Oh well, I'll catch up with my strength. I t was obvious that I haven't lifted in awhile. My body definitely wasn't used to the training loads. My CNS got a well deserved 'shock' haha. On a good note my knee didn't really bother me. It hurt for the first rep of my 30m but right after that it was gone and no more pain so I'm hapyp about that. It still doesn't hurt even after the workout was over.

          Today definitely made me better, I could feel it!

        • Participant
          fabio on June 9, 2004 at 1:45 am #29009

          Tuesday 6/8/04

          Tempo Day(2100m)

          6x200m @ 45-50 seconds

          6x150m @ 25-35 seconds

          hit all my 200's below target pace, running all of them between 37-43 seconds.

          Hit my target time for all my 150s running around 30-33 seconds for all of them.

          Explosive Medicine Ball throws- (again took out some throws and dropped the volume for these, due to the soreness from yesterday and to provide quality for each throw)

          Overhead Toss-2×5
          Push Press-2×5
          Wood Chopper-1×5 for each side.

          MB Abs-3×25 seconds for each

          1.)MB Crunch
          2.)MB Rev Crunch
          3.)MB Jacknife

          then did a few low intensity ab exercises and some push ups to even it out.

          I was sore today which came to no surprise from me. Haven't lifted in a good while so I knew it was coming. I got stretched out and I felt better though, but the soreness was still there. Today's tempo session definitely gave me a reminder of where my weakness is and why my 200m time is slower than my 100m- not enough general aerobic fitness. That is why I upped my session to 2100m today. Like all my other flaws, I'll get this one worked out, no worries. Can't wait for tomorrow- a Special Endurance session.:wink:

        • Participant
          fabio on June 10, 2004 at 1:47 am #29010

          Wednesday 6/9/04

          2x250m SE1 with 15 min recovery.

          these were not timed but I felt great. I can tell that the tempo session the day before and getting back to lifting weights is really helping me out. I was surprised I didn't die out the final 50 meters.

          Plyos-again my working capacity is not what it was for Plyos so I only did a total of 15 jumps

          Box Jumps-2×5
          Depth Jump-1×5

          Weights:
          Bench Press-3×3 (145-140-135) 1×1(150)
          Squat-3×3 (225-225-230)
          Power Clean-(125-130-130)
          —-
          Seated Rows-3×10
          Military Press-3×6
          Reverse Leg Press-3×10

          on a side note I weighed myself today at the gym and the scale sed 138!!! I need to gain some weight! I want to be around 145 which is where I was fduring winter and early track season.

        • Participant
          fabio on June 10, 2004 at 11:30 pm #29011

          It's my birthday today So i am taking hte day off. I do do some stretching though to keep my flexibility in check, but today I am just going to kick back, relax, and have some fun. Finally 18, whoo hoo!

        • Participant
          cchams on June 11, 2004 at 9:41 am #29012

          Happy Birthday, and I look forward to following your training throughout the summer.

        • Participant
          fabio on June 12, 2004 at 2:31 am #29013

          Thanks cchams, next week will be my last week of training because I am going to take a 3 week break where all I am going to do is lift but I will post my lifting workouts. I plan on starting my GPP after that (July 12)

          It literally rained all day today, it was liek a monsoon or a rain forest. But I still got to lift today and do some stretching.

          Bench Press-4×3 (140-145-135) 1×2(150)
          Back Squat-4×3 (225-230-230-235)
          Power Cleam-3×3 (125-130-130)

          Military Press-3×8
          Seated Rows-3×10
          Reverse Leg Press-3×10
          did some heavy weighted Ab exercises as well.

          I can feel my strength returning to me, especially in the squat. I did the 235 set fairly easy and I feel I can go 10 more pounds for 3 reps.

          I take my ACT tomorrw, which I don't feel liek doing because its the summer, but I will jsut get it over with and have the rest of the day to myself.

          Also my weight is now 141…I guess all the eating I did last night for my birthday brought me back up 3 pounds!

        • Participant
          fabio on June 16, 2004 at 12:05 am #29014

          Sprint Drills
          A's-March Skip-2x20m
          B's-march, Skip-2x20m
          Wall Slides-2x20m
          3x50m Build Ups

          3x30m-3 min rest

          3x50m-5 min rest

          never did 50m spritns but they were fun to say the least. I've doen 60's and 55's but never 50's, its good to have a new training stimulus every now and then.

          Bench Press-1x of 5-4-3-2-1 (135-140-145-150-155)
          Squat-1x of 5-4-3-2-1 (205-215-225-235-245)
          Power Clean-3×3 (125-130-130) 1×1 @ 135

          I can feel my strength coming back to me. I felt that I could of done 155 on the bench at least 2 times and 245 on the Squat I could of done 3 times easily, but the great thing is that my strength is coming back to me faster than I had expected. Pretty good day, overall I'd give it a 8/10 with the weight room really bolstering up thatrating, my sprints weren't timed which kind of peeves me but oh well.

        • Participant
          fabio on June 16, 2004 at 12:07 am #29015

          6/15/04-Tuesday

          today wasan easy tempo day, no MB's sicne I got a meet this saturday and I'm hopin to peak for it. Not a lot of volume only around 1000 meters today because its been thundering all day and its going to rain, just don't know when, CURSE this unpredictable OHIO weather!!!:flaming:

          First Set: 100+100+200+100

          Second Set: 100+200_100+100

        • Participant
          fabio on June 17, 2004 at 12:58 am #29016

          Alright I seriously want to move out west where there is hardly any rain at all. Ohio sickens me, This is the seventh or 8th straight day it has poured rain and I just can't get any running in at all. I will probably do my 2x120m with full recovery tomorrow which was supposed ot be done today. I'm going to try ot get it done in the mornign to escape the rain that comes around noon.

          But today wasn't a total loss, I did some abdominal work, some stretching, and got some sprint drill done in my garage (i know its pathetic)

          Also I just got my Modern Strength and Power methods book by Christain Thibaudeau (sp?) its an excellent read, I must say its the best strength book I have read. I plan on incorporating a lot of his methods into my strength program, I;d say it is worth far more than 30 bucks with all the knowledge inside of it.

        • Participant
          fabio on June 17, 2004 at 8:58 pm #29017

          Oh yea, it stopped raining and got sunny out around 5:00 yesterday so Idecided to do my 2x120m then, I'm happy AND relieved I got it done, I'll report back after today's tempo session….

        • Participant
          fabio on June 18, 2004 at 2:15 am #29018

          today was a pretty brief but semi-sweating workout. It was a tempo workout that flirted between the borders of intense and extensive, I liked it.

          4x100m all of them were around 16-17 seconds on grass, this was a warm up for my 200's.

          2x200m I hit the first one at 35 seconds and the other one at 38. These left me pretty tired aerobically and I loved every minute of it. I figured that I might as well 'punish' my self for missing tuesday's tempo workout because of the weather. So I decided to pick up the pace just a little bit. It was fun. a normal tempo session i would of done a 40-50 second pace for 200's.

          I felt really fresh today, hopefully I can feel like this tomorrow and saturday.

        • Participant
          fabio on June 18, 2004 at 8:23 pm #29019

          Friday-6/18/04

          Today's the day before the meet, I'm just going to stretch out, stay healthy and get mentally prepared for the assault I'm gonna put on those records tomorrow. As I stated before, the 100 record is 11.4 which I will rip a new one, I'm sure on that. The 200 is 23.6 and I can beat that as long as I pass the gut check test…Because my biggest weakness in the 200 is confidence, but i'm feeling real confident about it because the 200 is the first race of the meet tomorrow. Lock n' Load!

        • Participant
          fabio on June 20, 2004 at 2:09 am #29020

          Well the meet today was overall a success.

          The too I was disappointed in, I got 2n place with a time of 23.8, no record.

          But the 100m I won in a new PB and a new age group and OVERALL meet record of 10.8 seconds. I was flying!

          A funny story, the kid who beat me in the 200 afterwards started bragging about how he 'beat a state qualifier' in the 200m, oddly enough i didn't make it in the 200, but in the 100. That was enough fuel to get me angry and pumped and when I ran the 100 I smoked him by at least 10 meters, after the race when we were walking back i said to him 'did i mention i was a state qualifer in the 100?" he just went off and puted to his girlfriend, what a schmuck!

        • Participant
          fabio on June 22, 2004 at 4:19 am #29021

          I'm taking a 3 week break now, I'm just gonna lift for the three weeks…2:1

          Bench Press+DB Flyes 4×6+10 @135 lbs. only did the flyies for 3 sets

          Seated Rows+Barbell Curls-3×10+10

          Military Press+Lateral Raises-3×8+8

          1/2 Squat-4×6 @ 210 lbs.

          RDL-3×6 @ 120 lbs

          Rev. Leg Press-3×10

          Power Clean-4×5 @ 105 lbs EXPLOSIVE

          Abdominal Series

        • Participant
          fabio on June 24, 2004 at 10:00 pm #29022

          Wednesday-6/23/04

          Bench Press+DB Flyes(2x)+Tricep Ext(2x)-4×6 @130 lbs +6,8
          1/2 Squat-4×6 @ 210 lbs
          Power Clean-4×4 @ 115 lbs
          Seated Rows+Barbell Curls(2x)-3×10+10
          Military Press+Lat Raises-3×10+10
          Reverse Leg Press-3×10

          Ab Series
          MB Decline Sit Up-3×15
          DB Physio Ball Crunch-3×20
          Hanging Leg Raises-3×10

        • Participant
          pete on June 24, 2004 at 11:58 pm #29023

          I didn't see this earlier but awesome job at the meet Fabio!

        • Participant
          fabio on June 25, 2004 at 2:26 am #29024

          haha thanks Pete, I wanted to end my season on a high note, and breaking the meet(10.9), my age group(11.4), and stadium records(11.3, I unofficially beat this but next year we are going to an invite at this school so its inevitable that I will beat it haha) all in one day certainly gave me the results i needed to end my season on. If I would of attended their high school I would of broken their school record too:P

        • Participant
          fabio on June 26, 2004 at 2:05 am #29025

          Friday, 6/25/04

          Bench Press+DB Flyes(2x)+Tricep Ext.(2x)-4×6+8@130 lbs
          Back Squat-4×6 @ 210 lbs
          Hang Cleans-4×3 @ 115 lbs
          Seated Rows+Barbell Curls-3×10+10
          SLDL-3×6@120 lbs
          Military Press+Lat Raises-3×8+8
          Reverse Leg Press-3×10

          Each of the weights I have been using have been getting easier. I can tell that I am gaining strength along with some nice toned size as well. I'm now consistently 140-141 lbs and my body fat is lowering (i can tell by the definition of my abs and body) Next week I will probably slightly increase the weight or the volume of the workouts.

        • Participant
          fabio on June 26, 2004 at 7:12 am #29026

          For everybody's entertainment..here are them eet results of the meet I ran at:

          https://www.columbiana.k12.oh.us/Track/jim_ward_04.htm

        • Participant
          fabio on June 29, 2004 at 3:52 am #29027

          monday 6/28/04

          Bench Press+DB Flyes-4×5+8@135 lbs
          Back Squat-4×5 @ 220 lbs
          Hang Cleans-4×3 @ 125 lbs
          Seated Rows+Barbell Curls-3×10+10
          SLDL-3×6@120 lbs
          Military Press+Lat Raises-3×10+8
          Reverse Leg Press-3×10
          Leg Press-3×8

        • Participant
          fabio on June 30, 2004 at 1:06 am #29028

          stretched out and decided to run up and dwn the street for a nice aerobic run to maintain my shape and to help burn fat. Also did a nice abdomnal circuit along with some push ups

        • Participant
          fabio on July 1, 2004 at 4:00 am #29029

          monday 6/28/04

          Bench Press+DB Flyes-4×5+8@135 lbs
          Back Squat-4×5 @ 220 lbs
          Power Cleans-3×3 @ 135 lbs
          Seated Rows+Barbell Curls-3×10+10
          SLDL-3×6@130 lbs
          Military Press+Lat Raises-3×8+8
          Reverse Leg Press-3×10

        • Participant
          fabio on July 3, 2004 at 7:40 am #29030

          friday 7/2/04

          Bench Press+DB Flyes-4×5+8@135 lbs
          Back Squat-4×5 @ 220 lbs
          Power Cleans-4×4 @ 115 lbs
          Seated Rows+Barbell Curls-3×10+10
          SLDL-3×6@130 lbs
          Military Press+Lat Raises-3×10+8
          Reverse Leg Press-3×10

        • Participant
          fabio on July 3, 2004 at 7:51 am #29031

          thanks drivephase..next week is going to be an unloading week then the week after i'm starting full fledged training again. Its amazing how much your strength can increase when you adjust volume and raise the intensity up a notch when you lift!

        • Participant
          Danny Tutskey on July 3, 2004 at 9:00 am #29032

          Exactly! It's just like training on the track. You have to increase intensity to make another step.

        • Participant
          fabio on July 4, 2004 at 12:06 am #29033

          that was my downfall last year…I never properly planned anything and just set up everything out of the blue and it got stale. I didn't really have a gpp that established a base either. If I improved almost a full second from last year to this year with that being said then I can hope that I can get better now that I am properly planning everythign and gradually raising intensities and getting an actual program together.

        • Participant
          fabio on July 6, 2004 at 7:21 am #29034

          Today I did max outs..here were the results

          Bench Press-OLD RPM-185 lbs

          Todays RPM-180

          Well I'm five lbs below what my previous max out was on the bench but it was understandable due to the lay off i had during the season and I had to get back into lifting again. I'm STRIDES ahead of where I was last year at this time so I'm happy.

          Parallel Squat OLD 1RPM-280

          New RPM-300 lbs

          I'm really happy about this one. I really wanted to increase my Lower body strength and I did. I probably could of went 5…maybe 10 lbs more but I wanted to play it safe. I'm really happy about this one.

          Power Clean- Old RPM-150

          New RPM-150

          Well I'm at the same spot that I was with this one as I was before the lay off. I really want to increase my clean by around 25-30 lbs though.

          Overall I would say today was a success. I got a great strength base to go off of and hopefulyl I can get to these new Strength Goals:

          Bench Press-205

          Parallel Squat-350

          Power Clean-180

        • Participant
          fabio on July 8, 2004 at 3:00 am #29035

          Bench Press-2×3 @ 150 lbs

          Back Squat-2×3 @ 225 lbs

          Power Clean-2×3 @ 125 lbs

          Rev. Leg Press-1×10

          Seated Rows-1×10

        • Participant
          fabio on July 13, 2004 at 2:19 am #29036

          Monday-July 12th, 2004

          FIRST DAY OF GPP

          did a warm up followed by some sprint drills and 3 50m build ups

          3x30m Isorobic Exerciser
          -3x10m 3 pt starts
          -2x10m block starts
          3x15m 3 pt starts
          3x20m lying starts

          Overhead Toss-2×5
          Lunge Toss-2×5
          Push Press-2×5

          Lateral Cone Jump-2×10
          Stair Jumps-2×10
          Vertical Jumps-2×6
          Hip Flexor Jump-2×5

          Weights:
          Bench Press-8×4 @ 115 bls w/20 sec btw
          Back Squat-8×4 @ 195 lbs w/20 sec rest btw
          Power Cleans-4×5 @ 120 lbs
          Military Press-3×8
          SLDL-3×6
          Seated Rows-3×10

          then I did my AB series which consists of 6 selected exercises performed at 3×20 and 4×10 for one and 3×15 for the other

          Boy, density trainign is tough, especially for the Squats. Today felt good though, great day t o start my training. This is my first step to my goal of going 10.6..and finally becoming the top dog in my county, conference, and hopefullu D3.

        • Participant
          fabio on July 14, 2004 at 5:25 am #29037

          Tuesday-6-13-2004

          tempo day

          3x4x200m

          3x70m Running A's

          GS Stage Training
          Push Ups-3×10
          Bodyweight Squats-3×10
          Pull Ups-3×8
          Lunges-3×8
          Dips-3×8

          MB Ab Circuit(3×30 sec)
          Crunch
          Rev Crunch
          Twist
          Jacknife

        • Participant
          fabio on July 15, 2004 at 4:21 am #29038

          wednesday-7/14/2004 -intensive tempo day

          5x300m 5 min rest between

          jumps training:
          Bounding-2x20m
          Straight Legged bounding-2x20m
          Vertical Jumps-2×6

          Weights:
          Bench Press-8×4 @ 115 w/20 sec rest
          Back Squat-8×4 @ 195 w/25 sec rest
          Power Cleans-4×5 @ 120 lbs
          SLDL-3×6
          Military Press-3×8
          Seated Rows-3×10

        • Participant
          fabio on July 16, 2004 at 2:15 am #29039

          Thursday-7/15/04-Tempo Day

          -10x150m

          -5x200m

          GS Circuit
          Push Ups-3×10
          Bodyweight Squats-3×10
          Dips-3×8
          Pull Ups-3×8

          bodyweight Ab Series-6 exercies-3×20

        • Participant
          fabio on July 17, 2004 at 2:50 am #29040

          Friday-7-16-2004-Powerspeed Hills

          5x40m Hills

          5x10m

          3x20m lying starts

          MB Throws:
          MB CHest Pass-2×10
          MB Overhead Pass-2×10
          Catch Roll Back, Roll Froward Pass (CRBRFT)-2×10

          Plyos:
          Vertical Jump-2×6
          Hip FlexorJump-2×6
          Stair Jumps-2×6

          WEIGHTS:
          Bench Press-8×4 @115 lbs w/20 sec rest
          Back Squat-8×4 @ 195 lbs w/25sec rest
          Power Cleam-4×5 @ 120 lbs
          Military Press-3×8
          SLDL-3×6
          Seated Rows-3×10

        • Participant
          fabio on July 20, 2004 at 2:17 am #29041

          Monday 7/19/04

          4x30m Isorobic Exerciser

          4x10m 3 pt.
          2x20m MB Accels
          3x20m 3 pt.
          3x15m lying starts

          MB Chest Throw-2×10
          MB Overhead Pass-2×10
          CRBRFT-2×10
          Between the legs pass-2×10

          Hip Flexor Jump-2×5
          Lunge Jump-2×6
          Stair Jumps-2×6
          Vertical Jump-2×6

          Bench Press-7×4 @ 125 lbs
          Squat-7×4 @ 125 lbs
          Power Clean-4×4 @ 125 lbs
          Military Press-3×8
          SLDL-3×6
          Seated Rows-3×10

          Let me just say this, when I got into the Y, I saw this girl….now I see her often but I remember back a couple years ago and now that i see her SHES gotten skinny. She was skinny in the first place but now she HAS to be under 100 maybe even under 95 lbs! I would just like to thank all the guys out in the world who try to stress onto girls the view of "the perfect body" if I were the manager of my local YMCA i would of contacted her parents or refused to let her exercise until she gained some WEIGHT! I find this very disgusting. I myself like a girl with some meat on her bones, not liek fat or anything, but i'm sure you know what I mean. Its just thigns liek these that piss me off….And makes me proud that I am not part of this "Ana Generation" So girls, don't succumb to all the other guys or magaziens few of "pretty" if you feel pretty at 120 or 180 lbs, then who cares what other ppl feel? Don't hurt yourself for the long run jsut so you can please a few high school guys that you probably won't see for the resto f your lfie or until your class reunion.

        • Participant
          fabio on July 22, 2004 at 9:15 pm #29042

          Tuesday-7/20/04

          2x4x200m
          2x4x100m

          4x70m running A's

          GS Circuit
          Push Ups-3×10
          Pull Ups-3×8
          Bodyweight Squats-3×10
          Lunges-3×8

          Abs Series

          Wednesday-went to a 7 on 7 passign scrimmage with the football team, told the coach I'd give it a try and if I liked it I would play and fi I didn't at least I tried, I scored 7 TD' in 7 games with one game being a 4 TD routing, but I didn't feel the spark, nice alternative for intensive tempo though.

        • Participant
          fabio on July 23, 2004 at 7:28 am #29043

          Thursday-7/22-04

          due to the blisters on my heels from not wearign football cleats in like 2 years..I just did my typical GS circuits with no tempo. I've been soaking my feet in water..putting neosporin on them and also new skin..they should be fine by tomorrow,,they usually are…

        • Participant
          fabio on July 24, 2004 at 8:37 am #29044

          Friday-7/23/04

          went to the cleveland zoo today so I didn't do anythingtoday..todays workout will be done tomorrow

        • Participant
          fabio on July 27, 2004 at 1:02 am #29045

          Monday-7/26/04

          4x30m w/Isorobic Exerciser

          3x10m 3 pt.
          3x20m MB Accels
          4x20m 3 pt.
          1x30m 3 pt.

          MB CHest Pass-3×10
          MB Overhead Pass-3×10
          CRBRFT-3×10

          Stair Jumps-2×10
          Vertical Jumps-2×6
          Lunge Jump-2×6
          Hip Flexor Jump-2×5

          Bench Press-6×4 @ 135 lbs 2.20 sec rest
          Back Squat-6×4 @ 225 w/25 sec rest
          Power Clean-4×3 @ 135 lbs
          Military Press-3×8 @ 80 lbs
          SLDL-3×6 @ 135 lbs
          Seated Rows-3×10 @ 100 lbs

          Ab Series:
          DB Physio Ball Crunch-3×20 w/15 lb DB
          Jacknife-2×50
          Clams-3×20
          Hanging Leg Raise-3×10
          Oblique Crunch-2×20 each side

        • Participant
          fabio on July 28, 2004 at 3:45 am #29046

          Monday-7/26/04

          4x30m w/Isorobic Exerciser

          3x10m 3 pt.
          3x20m MB Accels
          4x20m 3 pt.
          1x30m 3 pt.

          MB CHest Pass-3×10
          MB Overhead Pass-3×10
          CRBRFT-3×10

          Stair Jumps-2×10
          Vertical Jumps-2×6
          Lunge Jump-2×6
          Hip Flexor Jump-2×5

          Bench Press-6×4 @ 135 lbs 2.20 sec rest
          Back Squat-6×4 @ 225 w/25 sec rest
          Power Clean-4×3 @ 135 lbs
          Military Press-3×8 @ 80 lbs
          SLDL-3×6 @ 135 lbs
          Seated Rows-3×10 @ 100 lbs

          Ab Series:
          DB Physio Ball Crunch-3×20 w/15 lb DB
          Jacknife-2×50
          Clams-3×20
          Hanging Leg Raise-3×10
          Oblique Crunch-2×20 each side

        • Participant
          fabio on July 28, 2004 at 3:47 am #29047

          Tuesday-7-27-04

          Tempo-2x4x200m

          3x80m Running A's

          Circuit:3×20 sec

          Push Ups
          Bodyweight Squats
          Mountain Climbers
          Jacknifes

          GS-went through the weight machinesi n the local Y doing 3×10 each at a light weight.

          Ab Series

        • Participant
          fabio on July 31, 2004 at 1:40 am #29048

          Thursday-7/29/04

          Tempo-3x4x200m

          4x70m Running A's

          Ab Series

          Friday-7-30-04

          5x30m powerspeed hills

          4x10m 3 pt.

          3x20m crouching start

          1x30m 3 pt.

          MB Chest Pass-3×10
          MB Overhead Pass-3×10
          CRBRFT-3×10

          Lunge Jump-2×6
          Hip Flexor Jump-2×5
          Stair Jumps-2×10

          Bench Press-6×4 @ 135 lbs
          Back Squat-6×4 @ 225 lbs
          Power Clean-4×3 @ 135 lbs
          Military Press-3×8
          SLDL-3×6 @ 135 lbs
          Seated Rows-3×10

          Ab Series

        • Participant
          fabio on August 4, 2004 at 9:11 pm #29049

          unloading week this week

        • Participant
          fabio on August 10, 2004 at 2:28 am #29050

          Monday-8-9-04

          2x20m lying starts
          2x20m 3 point starts
          —5 min break—-
          3x30m 3 pt starts
          1x30m crouching start—TIME:3.93

          Plyos:
          Stair Jumps-2×7
          Knee Tuck Jump-2×10
          Lunge Jump-2×6
          Pike Jump-2×6

          Weights:
          Bench Press-4×4 @ 145 lbs w/20 sec rest
          Back Squat-4×4 @ 245 w/25 sec rest
          Power Cleans-4×4 @ 135
          Incline Press-3×6 @ 100 lbs
          Lat Pulldowns-3×10 @ 90 lbs
          Rev Leg Press-3×10

          Someone told me i had a pain threshold of a dead animal today…That was pretty nice to hear…Also just got me my tickets for the Akron Hoban vs. Akron Garfield football game…Get to see 2 of the best Halfbacks in Ohio…Hobans is barry sanders like…5’9 190 lbs with SPEED (14.4 110 hurdles) and Garfield’s HB is simply just a freak…as a SOPHMORE last year he was 6’3 222 lbs and ran a 10.7 100m…and he ain’t one of them older sophmores hes one of then younger ones..HE JUST TURNED 16 during the summer!

        • Member
          alex on August 10, 2004 at 2:32 am #29051

          6’3, 222, 10.7 at the age of 16?:o

          Damn, those are NFL numbers right there.

        • Participant
          fabio on August 11, 2004 at 2:33 am #29052

          Tuesdya-8-10-04

          Tempo:
          1x5x200m
          1x4x200m
          4x150m

          Strength Endurance-3x70m A’s

          Medicine Ball:
          CHest Pass-2×10
          OH Pass-3×10
          Side Pass-2×10
          CRBRFT-3×10

          General Strength:
          Push Ups-3×12
          Bodyweight Squats-3×12
          Pull Ups-3×8
          Dips-3×8

          Ab Series

        • Participant
          fabio on August 12, 2004 at 3:32 am #29053

          Wednesday-8-11-04

          Split Runs:
          3×300+100m w/15 min rest

          Plyos:
          Bounding-2x20m
          Stiff Legged Bounding-2x20m
          Knee Tuck Jump-2×10
          Stair Hops-2×7

          Weights:
          Bench Press-3×6 @ 145
          Back Squat-3×6 @ 245
          Power Clean-4×4 @ 135
          Lat Pulldown-3×10
          Incline Press-3×8
          Rev. Leg Press-3×10

          Ab Series

          Funny thing today to note…I was running my warm up lap and the local football team was eating after their two-a-day pracitces and two girls who were helping out said “that kid works out a lot” and one of the kids go “yea I think he’s super human or something” I wanted to go “not super-human…But a beast! haha

        • Participant
          fabio on August 13, 2004 at 7:06 am #29054

          Tuesday-8-12-04

          Tempo:
          2x1000m

          2x50m Lunges

          Medicine Ball:
          OH Pass-3×10
          CHest Pass-2×10
          CRBRFT-3×10
          Side Throws-2×10

          General Strength
          Push Ups-3×10
          Dips-3×8
          Pull Ups-3×8
          Bodyweight Squats-3×10

          Ab Series

        • Participant
          fabio on August 14, 2004 at 1:42 am #29055

          Friday-8-13-04

          5x40m Powerspeed Hills

          3x20m 3 pt. start
          3x30m 3 pt. start

          Plyos:
          Lunge Jump-2×6
          Knee Tuck Jump-2×10
          Stair Jumps-2×7

          Weights:
          Bench Press-4×4 @ 145 lbs w/20 sec
          Back Squat-4×4 @ 245 lbs w/20 sec
          Power CLean-4×4 @ 135 lbs
          Incline Press-3×8
          Lat Pulldowns-3×10
          Rev. Leg Press-3×10

          Ab Series

        • Participant
          fabio on August 17, 2004 at 2:02 am #29056

          8-16-04, Monday

          20m Croucihng Start:
          Rep 1-2.94
          Rep 2-2.89

          20m 3 pt. start
          Rep 1-2.98
          Rep 2-2.83

          30m 3 pt. start
          rep 1-4.02
          rep 2-4.00
          rep. 3-4.01
          rep 4-4.1

          40yd 3 pt. start
          Rep 1-4.6

          Plyos:
          Lunge Jump-2×6
          Hip Flexor Jump-2×6
          Knee Tuck Jump-2×10
          Stair Jumps-2×7

          Weights:
          Bench Press-2×5 @ 145 lbs
          Back Squat-2×5 @ 235
          Power CLean-4×3 @ 140 lbs
          Incline Press-3×8
          Lat pulldown-3×10
          Rev. Leg Press-3×10

          Gr…this day really P’ed me off. I used to get under 4 seconds EASY at 30m…And with my 20m tiems I SHOULD be under 4 seconds for 30m…It really angered me today, I wasn’t with it. I just wanted to call it quits but i finished the day. I am going to remeasure the 30m distance because I may of goofed up (I count 3 yellow lines from the 100m mark, I think its where the 100m hurdles are placed) But overall, I didn’t liek today, Friday the next time I do 30’s I better break the sub 4 mark! If I plan on going 10.6 this year then I need to be consistently sub 4.

        • Participant
          fabio on August 18, 2004 at 12:55 am #29057

          Tuesday-8-1704

          Tempo:
          2x5x200m

          Circuits-“Turnarounds”
          3x100m w/10 push ups between reps
          3x100m w/ 10 squats between reps

          Medicine Ball:
          OH Pass-3×10
          Side Tosses-2×10
          Chest Pass-3×10

          General Strength:
          Pull Ups-3×8
          Dips-3×8

          MB Ab Series

        • Participant
          fabio on August 19, 2004 at 12:24 am #29058

          Wednesday-8-18-04

          Split Runs
          3×200+100 w/10 min rest

          Plyos:
          Bounding-2x20m
          Stiff Legged Bounding-2x20m
          Knee Tuck Jump-2×10
          Stair Jumps-2×7

          Weights:
          Bench Press-2×5 @ 150 lbs
          Back Squat-2×5 @ 235 lbs
          Power Clean-4×3 @ 140 lbs
          Incline Press-3×8
          Rev. Leg Press-3×10
          Lat Pulldowns-3×10

          Ab Series

        • Participant
          fabio on August 20, 2004 at 2:12 am #29059

          Wednesday-8-1704

          Tempo:
          2x5x200m

          Circuits-“Turnarounds”
          3x100m w/10 push ups between reps
          3x100m w/ 10 squats between reps

          Medicine Ball:
          OH Pass-3×10
          Side Tosses-2×10
          CRBRFT-3×10

          General Strength:
          Pull Ups-3×8
          Dips-3×8

          MB Ab Series

        • Participant
          fabio on August 21, 2004 at 6:22 am #29060

          Friday-8-20-04

          5x30m powerspeed hills

          6x30m-all of them were 4 except for one which was 3.6 GRRRR

          Plyos:
          Knee Tuck Jump-2×10
          Lunge Jump-2×6
          Hip Flexor Jump-2×6
          Stair Jumps-2×7

          Weights:
          Power Clean-3×3 @ 140

          Bench Press Max Out: Old Max: 180 new max: 200!
          Back Squat: OldMax: 300 New Max: 325

          My strength work is icnreasing but my speed work isnt’…this next week I am going to err on the weights..prolly only do 1 or 2 sets so I can focusa more on my speed work

        • Participant
          fabio on August 24, 2004 at 12:41 am #29061

          8-23-04-Monday

          3x30m (4.00, 3.93, 3.90) gettin back at it woo hoo!!!
          3×40 yd (4.7,4.6,4.5) also gettin back in it!
          2xflying 10(10) (1.1, 1.21)

          Plyos:
          Bounding-2x20m
          SLJ-2×5
          Knee Tuck Jumps-2×3

          Weights:
          Bench Press-2×3 @ 170 lbs
          Back Squats-2×3 @ 260 lbs
          Power Clean-2×2 @ 145 lbs

        • Participant
          fabio on August 25, 2004 at 3:05 am #29062

          8-24-04, Tuesday

          Tempo:
          2x6x200m

          MB:
          CRBRFT-3×10
          Side Tosses-3×10
          Lying OH Passes-3×10

          Turnarounds:
          3x50m w/push ups
          3x50m w/mountain climbers

          MB Core work

        • Participant
          fabio on August 26, 2004 at 1:28 am #29063

          8-25-04, Wednesday

          Split Runs
          3×200+100m

          Plyos:
          Bounding-2x20m
          Stair Hops-3×12
          Knee-Tuck Jump-2×10

          Weights:
          Bench Press- 2×3 @ 170 lbs
          Back Squat-2×3 @ 260 lbs
          Power Clean-2×2 @ 145 lbs

        • Participant
          fabio on August 26, 2004 at 11:28 pm #29064

          8-26-04 Thursday

          Tempo:
          2x6x200m

          MB:
          CRBRFT-3×10
          Side Tosses-3×10
          Lying OH Passes-3×10

          Turnarounds:
          3x50m w/push ups
          3x50m w/mountain climbers

          MB Core work

        • Participant
          fabio on August 28, 2004 at 4:41 am #29065

          8-27-04, Friday

          4x40m Powerspeed Hills

          4x30m
          1-4.11
          2. 3.99
          3. 3.92
          4. 3.63 new PB

          1xflying 20 (10)
          1.-2.54

          Plyos:
          Bounindg-2x20m
          Stair Hops(FAST)-2×12 steps

          Weights:
          Bench Press-2×3 @ 170
          Back Squat-2×3 @ 260
          Power CLean-2×2 @ 145

        • Participant
          Derrick Brito on August 28, 2004 at 7:13 am #29066

          [i]Originally posted by Fabio[/i]
          Gr…this day really P’ed me off. I used to get under 4 seconds EASY at 30m…And with my 20m tiems I SHOULD be under 4 seconds for 30m…It really angered me today, I wasn’t with it. I just wanted to call it quits but i finished the day. I am going to remeasure the 30m distance because I may of goofed up (I count 3 yellow lines from the 100m mark, I think its where the 100m hurdles are placed) But overall, I didn’t liek today, Friday the next time I do 30’s I better break the sub 4 mark! If I plan on going 10.6 this year then I need to be consistently sub 4.

          yeah thats where the 100m hurdles are and it should be 30m. i just checked a track diagram.

        • Participant
          fabio on September 7, 2004 at 5:59 am #29067

          Monday, 9-6-04

          IEX-3x30m
          Parachute-3x60m

          4x30m blocks
          3x50m blocks

          Plyos:
          Box Jump-2×5
          Bounding-2x20m
          Stair Hops-2×3 flights
          Depth Drop-1×5

          Weight room was closed today..got kidna mad aboutthat,

          Labor Day is the holiday for the lazy..It makes me even angrier when the lazy force me to celebrate their holiday!

        • Participant
          fabio on September 8, 2004 at 2:35 am #29068

          Tuesday-9-7-04

          Tempo:
          2x6x200m

          MB:
          Lunge Toss-2×5
          OH Toss-2×5
          Push Press-2×5

          Turnarounds:
          3x100m w. 10 push ups

          GS and Circuits:
          Pull Ups-2×8
          Dips-2×8
          ——————
          Bicep Curls-2×10
          Leg Curls-2×10
          Tricep Extension-2×10
          Leg Extension-2×10
          Lat Raise-2×10
          Glute Raise-2×10
          Chest Press-2×10

        • Participant
          fabio on September 9, 2004 at 2:08 am #29069

          Wednesday-9-8-04

          Yea.. we’re getting the remnants of the Hurricane over here in Ohio so it was puring down buckets today, so A ll I did was lift….I’m angry about it but at least I got some work done today…Better than taking a chancein the rain and getting sick I guess…..

          Bench Press-3×4 @ 165 lbs
          Back Squat-3×4 @ 255 lbs
          Power Clean-3×4 @ 135 lbs
          Military Press-3×6
          Rev. Leg Press-3×10
          Seated Rows-3×10

          Ab Work

        • Participant
          fabio on September 10, 2004 at 2:34 am #29070

          Thursday-9-9-04

          SOLID tempo day today…I did EVERYTHING that I precribed to myself and I’m psyched about it (Tuesday i did everything but one little thing..not that i am lazy…just H/W purposes so its legit)

          Tempo:
          2x6x200m

          MB:
          Lunge Toss-2×5
          OH Toss-2×5
          Push Press-2×5

          Turnarounds:
          3x100m w. 10 push ups
          3x100m w/10 mountain climbers

          GS and Circuits:
          Pull Ups-2×8
          Dips-2×8
          ——————
          Bicep Curls-2×12
          Leg Curls-2×12
          Tricep Extension-2×12
          Leg Extension-2×12
          Lat Raise-2×12
          Glute Raise-2×12
          Chest Press-2×12

        • Participant
          fabio on September 11, 2004 at 10:17 am #29071

          9-10-04-Friday

          It’s gettin’ serious now boys!

          3x60m Hills w/parachute
          3x30m IeX

          4x30m Blocks (4.03-3.82,3.89,3.92) Now I’m gettin my groove back! I eased up on thel ast one the fian few meters and still ran sub 4….I’m flirting with the burners now!

          3x50m blocks (6.1,6.04,Mis-time) I’ gradually getting back in MaxV shape, I know it will take time but right now I am pleased with the results…the last one had to be a 6 flat at least but it was mistimed and stopped when I was a couple meters behind the finish line…Oh well

          Plyos:
          Box Jump-2×5
          Bounding-2×5
          Stair Hops-2×3’runs’
          Depth Drop-1×5

          Weights:
          Bench Press-3×4 @ 165-170-165
          Squat-3×4 @ 260-265-260
          Power Clean03x4 @ 135 lbs
          Military Press-3×6
          Seated Rows-3×10
          Rev. Leg Press-3×10

          Ab Series

        • Participant
          fabio on September 14, 2004 at 6:14 am #29072

          Monday-9-13-04

          Resistance:
          3x50m Parachute
          3x30m IeX

          Accel & Max V:
          4x30m 3 pt.
          1-3.94
          2-mistimed(i was flying though, he had me at 3.1 but he started the clock a little soon but it had ot be no slower than a 3.8)
          3-3.92
          4-3.99

          4x50m blocks
          1-6.2
          2-6.4
          3-6.19
          4-6.12

          Plyos:
          Bounding-2x20m
          Stair Hops-2×3 ‘runs’
          Box Jumps-2×5

          Weights:
          Bench Press-4×3 @ 170 lbs
          Back Squat-4×3 @ 265 lbs
          Power Clean-4×3 @ 140 lbs

          I now realized why my 50 times were slow…I tried to reinvate the wheel…I tried ot change my form but i just was making it for the worse..so the final two I just ran my run like usual and it all came ot me smoothly…Had to cut 3 lifts off of my weight time due to time constraints but they were only supp lifts…I also took off 2×5 depth drops because of the same. overall good day tho!

        • Participant
          fabio on September 15, 2004 at 2:13 am #29073

          Thursday-9-14-04

          Tempo:
          6x200m
          5x200m

          MB:
          Lunge Toss-2×5
          OH Toss-2×5
          Push Press-2×5

          Turnarounds:
          4x100m w. 10 push ups

          GS and Circuits:
          Pull Ups-2×8
          Dips-2×8
          ——————
          Bicep Curls-2×10
          Leg Curls-2×10
          Tricep Extension-2×10
          Leg Extension-2×10
          Lat Raise-2×10
          Glute Raise-2×10

          MB Core

        • Participant
          fabio on September 16, 2004 at 4:44 am #29074

          Wednesday-9-15-04

          SEII
          3x300m w/15 min recovery

          Plyos:
          Box Jump-2×5
          Boounding-2x20m
          Depth Drop-2×5

          Weights:
          Bench Press-4×3 @ 170 lbs
          Back Squat-4×3 @ 265 lbs
          Power Clean-4×3 @ 140 lbs
          Military Press-3×6
          Seated Rows-3×10
          Rev. Leg Press-3×10

          Ab Series

        • Participant
          fabio on September 17, 2004 at 3:33 am #29075

          Thursday-9-16-04

          Tempo:
          6x200m
          5x200m

          MB:
          Lunge Toss-2×5
          OH Toss-2×5
          Push Press-2×5

          Turnarounds:
          4x100m w. 10 push ups

          GS and Circuits:
          Pull Ups-2×8
          Dips-2×8

        • Participant
          fabio on September 21, 2004 at 2:44 am #29076

          Monday-9-20-04

          Resistance: IEX-4x30m

          3x30m 3 pt:
          1-3.91
          2-3.89
          3-3.85

          4x55m blocks
          1-6.71
          2-6.49
          3-6.58
          4-6.58

          Plyos:
          Box Jumps-2×5
          Bounding-2x20m
          Depth Drop-1×5
          Stair Speed Hops-1×3 ‘runs’

          weights:
          Bench Press-3×3 @ 175
          Squat-3×3 @ 265
          Power Clean-3×3 @ 145
          Military Press-3×6
          Seated Rows-3×10
          Reverse Leg Press-3×10

          good day today..I’m really proud of my 55’s…I didn’t hit 6’4’s until the winterl ast year so I’m going on scheduled pace..My 30’s are nice too.

        • Participant
          fabio on September 22, 2004 at 6:32 am #29077

          tuesday-9-21-04

          Tempo:
          6x200m
          6x200m

          MB:
          Woodchoppers-1×5
          OH Toss-1×5
          Push Press-1×5

          Turnarounds:
          3x100m w. 10 push ups
          3x100m w/10 mt climbers

          GS and Circuits:
          Pull Ups-2×8
          Dips-2×8
          ——————
          Bicep Curls-2×12
          Leg Curls-2×12
          Tricep Extension-2×12
          Leg Extension-2×12
          Lat Raise-2×12
          Glute Raise-2×12

        • Participant
          fabio on September 23, 2004 at 4:10 am #29078

          Wednesday-9-22-04

          SE2
          2x300m w/15 min
          1x200m

          Plyos:
          Box Jumps-2×5
          Bounding-2x20m
          Depth Drop-1×5
          Stair Speed Hops-1×3 ‘runs’

          weights:
          Bench Press-3×3 @ 175
          Squat-3×3 @ 265
          Power Clean-3×3 @ 145
          Military Press-3×6
          Seated Rows-3×10
          Reverse Leg Press-3×10

        • Participant
          fabio on September 25, 2004 at 12:37 am #29079

          Thursday-9-23-04
          Same as tuesday

          Friday-9-24-04

          Resistance: IEX-3x30m

          3x30m 3 pt:

          3x55m blocks

          Plyos:
          Box Jumps-2×5
          Bounding-2x20m
          Depth Drop-1×5
          Stair Speed Hops-1×3 ‘runs’

          weights:
          Bench Press-3×3 @ 175
          Squat-3×3 @ 265
          Power Clean-3×3 @ 135
          Military Press-3×6
          Seated Rows-3×10
          Reverse Leg Press-3×10

        • Participant
          fabio on October 5, 2004 at 5:02 am #29080

          Monday-0ct. 4

          Contrast Training:
          3x30m IEX
          2x50m running with wind.

          Accel and Max V:
          3x30m (there was a strogn headwind on the runaway, but it calmed dowqn after the 30’s)
          1-4.09
          2-3.95
          3-3.95

          4xFlying 30’s(20)
          1-mistime
          2-3.37
          3-3.11
          4-3.37

          Plyos:
          Box Jump-2×5
          SLJ-1×5
          Depth Jump-1×5
          Incline Bounidng-2x20m

          Weights
          Bench Press-4×4 @ 170 lbs
          Back Squat-4×4 @ 250 lbs
          Power CLean-3×4 @ 135 lbs
          Snatch Grip Deadlift-3×4 @ 170 lbs
          Military Press-3×6
          Seated Rows-2×10

          AB Series

        • Participant
          fabio on October 6, 2004 at 2:24 am #29081

          Tuesday-Oct. 5

          Tempo:
          -1x6x200m
          -1x5x200m

          Explosive MB
          -Lnge Toss-2×5
          -OH Toss-2×5
          -Snatch Toss-2×5

          Circuits:
          3x100m w/12 push ups
          3x100m w/10 squats

          GS:
          Pull Ups-2×8
          Dips-2×8
          Goodmornigs-2×8

          MB Core

        • Participant
          fabio on October 7, 2004 at 3:09 am #29082

          Wednesday-Oct 6

          SE:
          1x300m w/15 min
          2x250m w/10 min

          Plyos:
          Box Jump-1×5
          SLJ-1×5
          Depth Jump-1×5
          Incline Bounidng-2x20m

          Weights
          Bench Press-4×4 @ 165 lbs
          Back Squat-4×4 @ 250 lbs
          Power CLean-3×4 @ 135 lbs
          Snatch Grip Deadlift-3×4 @ 160 lbs
          Military Press-3×6
          Seated Rows-3×10

          AB Series

        • Participant
          fabio on October 8, 2004 at 2:58 am #29083

          Thursday-Oct. 7

          Tempo:
          -1x6x200m
          -1x5x200m

          Explosive MB
          -Lnge Toss-2×5
          -OH Toss-2×5
          -Snatch Toss-2×5

          MB Core

        • Participant
          fabio on October 9, 2004 at 3:29 am #29084

          Friday-10-9-04

          Resistance:
          3x30m IEX
          3x30m:
          1-3.73
          2-3.91
          3-3.97

          3xFlying 30’s(20)
          1-3.5
          2-3.23
          3-3.41

          Plyos:
          Box Jump-2×5
          SLJ-1×5
          Depth Jump-1×5
          Incline Bounding-2x20m

          Weights
          Bench Press-3×4 @ 165 lbs
          Back Squat-3×4 @ 250 lbs
          Power CLean-3×4 @ 135 lbs
          Military Press-3×5
          Seated Rows-3×10

          AB Series

        • Participant
          fabio on October 13, 2004 at 4:47 am #29085

          Tuesday-10-12-04

          Contrast training:
          3x30m IEX
          3x30m downhill sprints (extremely low grade)

          3x30m block starts:
          1-3.99
          2-34.00
          3-3.89

          2xflying 30’s (20)
          1-mistmed
          2-3.5 SLOW

          2x60m
          1-7.20
          2-7.22

          plyos:
          Plyos:
          Box Jump-2×5
          SLJ-2×5
          Depth Jump-2×5
          Incline Bounding-2x20m

          Weights
          Bench Press-3×3 @ 170 lbs
          Back Squat-3×3 @ 260 lbs
          Power CLean-3×3 @ 140 lbs
          Military Press-3×5
          Seated Rows-3×10

          I’m psyched about my 60m times…I wasn’t running those kind of times last year until LATE January-early Febuary. If thigns go as planned, I should be running 7.3 FAT by januarywhen competition comes…hopefully lower.

          New Goal for the remainder of October:
          -Go sub 7.2 in 60m (training-wise)

        • Participant
          fabio on October 14, 2004 at 2:08 am #29086

          Wednesday-10-13-04

          1x6x200m w/10 push ups and 20 crunches between reps (alt push ups andcrunches each reps for 3x each)
          1x5x200m

          Explosive MB:
          Lunge Toss-2×5
          OH Toss-2×5
          Push Press-2×5

          GS MB Circuit-3x:
          Goodmornings-10 reps
          Woodchoppers-10 reps
          Chest Pass-10 reps
          Side Toss(l/r)-10 reps
          CRBRFT-10 reps

          MB Core

        • Participant
          fabio on October 15, 2004 at 3:42 am #29087

          Thursday-10-14-04

          Special Endurance:
          3x255m w/12 min(may be 260,,not sure but i know its definitely 255 and no more than 260..)
          1-35 seconds
          2-37 seconds
          3-38 seconds

          Plyos:
          Depth Jumps-2×5
          Incline BOunding-2x20m

          Weights:
          Weights
          Bench Press-3×3 @ 170 lbs
          Back Squat-3×3 @ 260 lbs
          Power CLean-3×3 @ 140 lbs
          Seated Rows-2×10

          It rained today but when i went running it wasn’t raining…it was cloudy and 58 so the real feel was probably the low 50’s….despite the weather my 255’s felt really fast..I could tell I was bustin my balls and I felt it aftwerwards..My CNS was flaring up..I knew this because of the calf cramps I was getting when I did my plyos..so I caleld it quits after the incline bounds…I gave myself a longer recovery periodi n th weight room too….When i got into the weight room the crmaping was gone…all in all this day just kicked ass.

        • Participant
          fabio on October 16, 2004 at 2:23 am #29088

          Friday-10-15-04

          48 degrees and raining today..so I hit the Y….

          10 min. on rowing machine
          10 min on stationary bike

          GS Circuit-3x-
          Push Ups-15-20-15
          Squats-15-20-15
          Chin Ups-15-20-15
          Goodmornings-15-20-15
          Crunches-15-20-15

          MB Core

        • Participant
          fabio on October 19, 2004 at 1:55 am #29089

          Monday-10-18-04

          AHHHHHH raining with the occasional thunder…Made me mad..So all I could do was lift

          Bench Press-3×3 @ 175 lbs
          Back Squat-3×3 @ 265 lbs
          Snatch-Grip Deadlift-3×3 @ 185 lbs
          Power Clean-3×3 @ 135 lbs

          it went alright……My bench was weird…my first set i struggledwiht it..my 2nd seti was so/so and then my 3rd set I just exploded out of no where, usually I do the opposite if this.but i’m not complaining.

          The Squats went really well..I could of gone 5-maybe 10 pounds heavier…but I didn’t

          The SGDL’s were tuff as always…I have never really deadlifted often so I have only been REALLY DLing religiously for about 2-3 weeks now. I will do them more often as I have felt some benefit in them

          The cleans were what they have alwyas been-explosive haha

          High of 51 today but ended up being 44 degrees due to the rain…tomorrow is supposed to be high of 61 i think with a chance of rain…If it doesn’t feel that bad then I’m going to run rain or shine…the resto f the week is supposed to warm up with it being 71 and sunny of wednesday…But it looks like I will have to move my training to the indoor track about a week earlier than I expected now…I’m not complaining though…they have a hyperextension thing for me to use whoo hoo and actual plyo boxes.:D

        • Participant
          fabio on October 20, 2004 at 2:02 am #29090

          Tuesday-10-19-04

          Tempo:
          1x6x200m w/10 push ups and 20 crunches between rep
          1x4x200m ” ”

          Explosive MB:
          Push Press-1×5
          OH Toss-1×5
          Woodchoppers-1×5

          General Circuits-2x:
          Squats-15-20
          Jacknifes-50-60
          Lunges-15m-20m
          Leg Lifts-20-25

          Couldn’t train on the track I usually train on because they were setting up for John Edwards to come into it tomorrow around noon to talk..So I had to travel an extra 5-20 min to another track…SCREW YOU KERRY/EDWARDS

          Taking away the track I usually train on = No vote from me!

          Saying your for the average joe my ass…how about the average joe athlete?

        • Participant
          fabio on October 21, 2004 at 3:11 am #29091

          Wedneday-10-20-04

          Special Endurance:
          3x250m
          1-37
          2-39
          3-38

          Weights:
          Bench Press-3×3 @ 175 lbs
          Back Squat-3×3 @ 265 lbs
          S.G. Deadlift-3×3 @ 185 lbs
          Power CLean-3×3 @ 135 lbs

          Again..the edwards rally was today so i had to use a different track…there were mats on the track that I was running on so I wasn’t surei f it was a true 250 (prolly longer). I felt fast for the first 150m until I hit the massive headwind on the straightaway…It sucked…really.

        • Participant
          fabio on October 22, 2004 at 2:06 am #29092

          Thursday-10-21-04

          Tempo:
          1x5x200m w/10 push ups and 20 crunches between rep
          1x5x200m

          Explosive MB:
          Push Press-1×5
          OH Toss-1×5
          Woodchoppers-1×5

          General Circuits:
          1×400 w/ a certain exercise after each 100
          1st 100-Push Ups for 1 min
          2nd 100-crunches ofr 1 min
          3rd 100-Mt. Climbers for 1 min
          Last 100-ran at a fast pace (80 %)

          the circuit was harder than I thought…I just about died with the push ups os I actually gave way around 45 seconds….had homework to be done so I only did one set of these instead of my intended 2 sets

        • Participant
          fabio on October 23, 2004 at 4:22 am #29093

          Friday-10-22-04

          Resistance:
          3x30m IEX

          Accel & MaxV:
          3x30m
          1-3.99
          2-4.05:flaming:
          3-3.8:tumble:

          4x60m
          1-mis calculate distance
          2-7.38
          3-7.27
          4.7.07:wow:

          Plyos:
          Box Jump-2×5
          SLJ-2×5
          Depth Jump-2×5

          Weights:
          Weights:
          Bench Press-2×3 @ 175 lbs
          Back Squat-2×3 @ 265 lbs
          S.G. Deadlift-2×3 @ 185 lbs
          Power CLean-2×3 @ 135 lbs

          Overall a really good day….my last 60m time really blew me away, I was shocked and really excited about this…thel ast time I ran in the 7.0’s I hit 10.8…good progress so far..hopefully I continually improve…Next week is unloading week..thenafter that…I take my training indoors!

          I take my ACT tomorrow…Last tiem I scored a 21 and this time I’m shooting for AT LEAST a 24, so that way I will be pretty confident in truning in my college apps…Wish me luck!

        • Participant
          cchams on October 23, 2004 at 7:07 pm #29094

          Good luck with the ACT there Fabio.

        • Participant
          fabio on November 3, 2004 at 3:50 am #29095

          Monday-11-1-04

          Resistance:
          4x30m IEX

          4x30m Block Starts:
          1-3.9
          2-4.03
          3-3.93
          4-3.89

          3xSprint Float Sprints (30-20-30)

          Weights:
          Bench Press-4×3 @ 175
          Back Squat-4×3 @ 245
          S.G. Deadlift-4×3 @ 185
          Power Clean-3×3 @ 145

          Plyos:
          Depth Jump-2×5
          Box Jump-2×5
          Depth Jump back to front-2×5
          STJ-1×5

          since I have no squat rack and just raise theb ench press up andm ake it a makeshift squat rack, I lowered the intensity of my squats ude to I have no safety thing for if I were to fail on a rep..yes it does suck

          Tuesday-11-2-04

          Tempo:
          2x4x250m w/ 10 push ups and 20 crunchesb etween reps alt.

          Explosive MB:
          Lunge Toss-2×5
          Push press-2×5
          OH Toss-1×5

          Interval things I dunno:
          2x250m (jog turns stride straights)

          MB Core

        • Participant
          fabio on November 3, 2004 at 6:19 am #29096

          to anybody it may concern or anybody who can help me out iwht this…It feels like I am missing somethign in my training program right now…It just feels like I am not doing something that I should be doing that could really put me over the top…is it just me being paranoid or is htere really osmething needed to be changedo r added or removed from my program? thanks for the input…

        • Participant
          fabio on November 4, 2004 at 4:39 am #29097

          Wednesday-11-3-04

          Today I had a great lesson on determination and mental toughnes…which I will explain throughout today’s log.

          Special Endurance:
          4x250m w/10 min

          1-39.7
          -now after seeing this time I got really ticked off at myself. I just thought “how do you expect to acheive your goals if you are slacking off like this” and then I went on and said some thigns to myself which weren’t nice and thought of all the things the kid that I want to beat said to me to try to bring me down, doing so really flared me up and I got pumped to run, I just thought to myself “if you want to become the f—ing best, then you gotta train like you are the motherf—ing best…So I was determined to run a 37 on my second run….

          2-36.0
          Thats right, I was so determined that I actually ran a second faster than what I wanted to. Lookign at the time above and this one, I KNEW for a fact then that I was lagging, so I couldn’t stop from here though….

          3-36.9
          I hit in the 36’s for the second time in a row, doing this led me to beleive that if I wouldn’t of started out today as a pussy, I could of hit 34-35….after this rep I was getting really dizzy and loving it!

          4-38.0
          Yea not as fast as I would like but I understood…I was almost fatiguing but I still didn’t use that as an excuse..i might as well punish myself tomorrow!

          Weights:
          Bench Press-3×3 @ 175
          Back Squat-3×3 @ 245
          S.G. Deadlift-3×3 @ 185
          Power CLeans-3×3 @ 145

          Plyos:
          Depth Jump-2×5
          Box Jump-2×5
          Depth Jump back to front-2×5
          STJ-1×5

          this IMO was probavly my best training day so far this year, not only did I have a helluva workout but I learned some things in mental toughness and determination…I learned that I can do anything today…well not anything but you know 🙂

        • Participant
          fabio on November 11, 2004 at 6:34 am #29098

          Sorry i haven’t posted in awhile..just so freakin busy setting up college visits and crap…anyway

          Wednesday-11-10-04

          Special Endurance:
          3x250m
          1-36.78
          2-36.00
          3-35.78

          these are really all mental for me….i don’t know why though but soon enough the door to these will be unlocked…..

          weights:
          Bench Press-1×3 @ 175 1×3 @ 180 1×2 @ 185
          Back Squat-1×3 @ 260 1×3 @ 265 1×3 @ 270
          S.G. Deadlift-1×3 @ 205 1×3 @ 210 1×2 @ 215 w/5 depth jumps after last 2 sets
          Power CLean-2×3 @ 150 1×2 @ 155

          Plyos
          box jump-2×5
          depth jump b to f-2×5

        • Participant
          fabio on November 13, 2004 at 5:54 am #29099

          Friday-11-12-04

          i’m back on track boys

          Resistance
          3x30m IEX
          1x50m Parachute

          3x30m
          1-3.91
          2-3.83
          3-3.97

          4x60m
          1-7.21
          2-7.28
          3-7.19*
          4-7.38

          the 3rd rep tied my PB of last yr which i didn’t get until late nov-early december plus it was an offical distance recorded time. the ones i did outdoors weren’t really measured. I knew where 55m was so i coutned steps to 60…so this one holds soem REAL weight..i’m getting closer to my 7.0 or under 60m training goal..whoo hoo!

          Weights:
          bench press-1×3 @ 175 1×3 @ 180 1×2 @ 185
          back squat-3×3 @ 265-270-275
          S.G. Deadlift-2×3 @ 205-210 1×2 @ 215 w/5 depth jumps last 2 sets
          Power CLean-2×3 @ 150 1×2 @ 155

          plyos:
          box jump-2×5
          depth jump b to f-2×5
          SLJ-2×5

          great day today..i plan to build on this success and go from there.

        • Participant
          fabio on November 20, 2004 at 4:13 am #29100

          today’s workout will be tomorrow because i hada colelge visit over at Marietta College.

          also every who is a fan of D3 college track, look out ofr Marietta in the next few years, this program is legit and is on the rise. The coaches are enthusiastic and mean business and the program is solid, especially their sprints program, very for real and hardcore…they’ll especially be a force if i go there:D

          but anyway, a solid program, i am seriously considering going there.

        • Participant
          onk on November 23, 2004 at 6:27 am #29101

          [i]Originally posted by Fabio[/i]
          to anybody it may concern or anybody who can help me out iwht this…It feels like I am missing somethign in my training program right now…It just feels like I am not doing something that I should be doing that could really put me over the top…is it just me being paranoid or is htere really osmething needed to be changedo r added or removed from my program? thanks for the input…

          u must be paranoid , i think ur workout is solid:spin:

        • Participant
          fabio on November 25, 2004 at 11:04 pm #29102

          haha thanks….after carefully studying, I am paranoid, I guess thats just me though!

          This week is an unloading week and my theory about my deadlifts is holding true so far….I dropped the DL’s from my weights workout and just left squats in it and my 55m has dropped 2 tenths so far…..I hate it when i think too hard! haha

          by the way…Last night I heard soem interesting info that I am really excited about!;)

        • Participant
          onk on November 26, 2004 at 1:00 am #29103

          what intresting info o_O

        • Participant
          fabio on November 26, 2004 at 8:36 am #29104

          my main competitor has been busy using the weekends as a drink and doobie binge and two otherl esser threats in the 100 but good threats in the 200 have been arrested for robbing a dairy queen:o

          all the while I have been training and staying clean:smug:

        • Participant
          fabio on November 30, 2004 at 6:11 am #29105

          Monday-11-29-04

          Day 1/weel 1 of Project H.I.S.TO.R.Y.

          Warm Up
          Technique Work

          Intensive Tempo
          5x150m @ 86-90% w/3 min rest

          Weights:
          Bench Press-1×5 @ 175 2×3 @ 180 1×2 @ 185
          Back Squat-1×4 @ 275 2×3 @280 1×3 @ 285
          Power Clean-1×4 @ 145 2×3 @ 150 1×2 @ 155
          SLDL-2×5 @ 135
          Bent ROws-2×6
          Leg Curls-1×10

          Core Stability:
          Bent Press-2×5
          Wind Mill-2×5
          Side Press-2×5
          Saxon Side Bend-2×5
          Ab Series

          Plyos:
          Box Jump-2×5
          Depth Leap-1×5
          Depth Jump back to front-2×5
          STJ-1×5

          really intense training session and I loved it….Project H.I.S.T.O.R.Y has startedo ff on a GREAT foot and is well on its way…

        • Participant
          fabio on December 11, 2004 at 10:45 pm #29106

          From now on I am just going to post once a week on the general happenings of my training instead of everyday so it can save me time and what not.

          this week was a good week….for some reason I never once felt sore or like I wasn’t going to make it after practice…It was like every time I woke up i felt completely refreshed like I didn’t completely work my ass off the previous day, that was sweet.

          this week was totally all about improvement…The previous weeks I was running consistent 6.7-6.8’s in the 55 with the occasional 6.6. This week I was running consistent 6.4’s with only 1 6.7 and 1 6.6. not to say I hit 6.3 Yesterday woo hoo. Also I hit consistent low to mid 35’s on my 250’s when I used to hit 37’s all the time and be lucky if I hit 35…This is EXACTLY what I want to see in my training and its going as scheduled…Also in the weight room my strength is going up…I was able to to rep out 190 3 times on the bench….and I am shredding up the Squat as well with 290….Oh yea did I mention I can hit up 3 reps at 160 now on the Clean? Yea…I remember when I couldn’t even pick up 155 in September…I think Victor Conte is coming into my house as I sleep and slipping me some of that clear:wow:

          People arent even going to want to MESS with me January 15 when my first indoor meet comes around…Ima make Gettysburg look like a Sex Orgy!:lol:

          Anyway…Thats it for this week…overall I would say this week was a 9/10…It didn’t get 10/10 because of those 6.6. and 6.7’s that I ran once this week…Ha

          Train Hard, Win easy…

          Fabio

        • Participant
          krayzieondaline on December 11, 2004 at 11:01 pm #29107

          Good job riht there fabio….
          Keep up the work….
          See you next year….lol

        • Participant
          fabio on December 22, 2004 at 3:05 am #29108

          Well sorry for being so late on last week’s report……

          Last week was a good week. My goal is to see improvements from week to week and that is exactly what I am seeing so far. I am consistently dropping a tenth of a second on my 50,55,60m times from week to week, maintaining my accleration and also improving it, and my Special endurance times are getting better as well. I would of ran no slower than a high 6.57 in the 55 but Friday I had a wicked sinus infection it wasn’t even funny, but I was still able to pull off a 6.31 on the same day though haha.

          This week is an unloading week so nothing too exciting will happen. Then next week I wll post on a daily basis since I hav X-MAS vacation and because my first indoor meet at Marietta is on January 15 so I would like everybody to see my training prior to the meet so they can critique it, especially the final week leading up to the meet which will be my peaking week (for some reason I am damn good with peaking weeks)

          Last Week’s rating: 7/10 (sinus infections are like gay marriage, they’re gay)

          QUOTE OF THE DAY: (from Peter Griffin of Family Guy) “Maybe it’s because I can recite all 50 states in a quarter of a second…..YIPE!”

        • Participant
          fabio on December 28, 2004 at 4:48 am #29109

          Monday-12-27-04

          Today was pretty good, I got everything on my sheet done so I’m happy about that, no timer today so I can’t give you the whole low down but I did feel slow today, its my own fault because I gorged myself on junk food X-Mas day…I knew it was going to happen..now I am back on track…I’m eating serious now like I did before.

          Warm up
          Sprint Drills

          Acceleration:
          4x30m

          Contrast Training
          4x30m w/ Isorobic Exerciser
          4x25m w. overspeed device

          Max Velocity
          3x55m w/ blocks
          2xflying30(20)

          Weights
          Bench Press1x5 @ 175 1×4 @ 180 1×3 @ 185
          Back Squat-1×5 @ 280 1×4 @ 285 1×3 @ 290
          Power Clean 1×4 @ 150 1×3 @ 155 1×2 @ 160
          SLDL-3×5
          Seated Rows-3×5

          Ab Work/Core Stability

          Plyometrics
          Depth Leap-2×5
          Box Jump-2×5
          Depth Jump B to F-2×5
          STJ-1×5
          SLJ-1×5

          Well I’m off to play Metroid Prime 2: Echoes for the gamecube now…that game is freakin addicting! I promised myself that I wouldn’t start up Metal Gear Solid 3 until I beat Metroid Prime 2 but if tonight is boring it won’t look like that will happen:P

          Also there are some couple songs on Papa Roach’s new CD that really explain my track season last year and some that will explain this year’s…Yea now i’m just doing some useless rambling…So I’ll leave for now haha

          Cya tomorrow folks

          Clerks was a GREAT MOVIE

          “Some People say I can’t return home”

          “Watch me”

          Clerks 2 in ’05

        • Participant
          onk on December 28, 2004 at 9:53 am #29110

          what are the isorbic exerciser and overspeed devise? and where did you get them? im fairly new to the concept of contrast training but do you think they are really beneficial?

        • Participant
          fabio on December 29, 2004 at 3:36 am #29111

          the isorobic exerciser is a device where you can adjust the resistance to your choosing..the overspeed device is caleld a single man overspeed trainer you can find both of them at http://www.everythingtrackandfield.com

          contrast training has worked extremely well for me, i reccomend it to anybody who is interested in trying it…the theory behind it also makes a lot of sense as well.

          Tuesday-12/28/04
          -Warm Up
          -Sprint Drills

          Extensive Tempo-2300m
          4x250m 1x150m
          3x300m 1x250m

          GS Circuits
          -Push Ups-3×15
          -Crunch-3×20
          -Lunges-3x20m
          -Mountain Climbers-3×15

          Medicine Ball Training
          -OH Toss-2×5
          -Push Press-2×5
          -OH Pass-2×10
          -Chest Pass-2×10
          -Side Pass left and right-2×10 each side
          -CRBRFT-2×10

          Reaction Drills
          -Fast Skips-3x15m
          -Double Leg Hops timed-3x10sec
          -Knee Tuck Jumps-2×10 timed
          -Squat Jump-1×5

          MB Core work/Core stability

          great day….I really ran off all that junk that I ate last week….I felt that nauseating(sp?) pan that youi get after running a lotand I welcomed it and loved it. Today was all about hard work

        • Participant
          fabio on December 30, 2004 at 4:44 am #29112

          Wednesday-12/29/04
          -Warm Up
          -Sprint Drills

          did 4 block starts focusing on form..I feel I need to work on this area so I am taking some time out of practice to do about 4-5 starts focusing on aligned arm movement right out of the blocks and so forth.

          3x250m
          1-34.8
          2-since I decided to run outside today because it was nice (45 degrees HA) I ended up getting a minor calf cramp rounding out to the straight, I stopped aroubnd 170-180 m just to be safe
          3-ran a 200 just to bew safe…It wasn’t timed

          Weights
          Bench Press1x5 @ 175 1×4 @ 180 1×3 @ 185
          Back Squat-1×5 @ 280 1×4 @ 285 1×3 @ 290
          Power Clean 1×4 @ 150 1×3 @ 155 1×2 @ 160
          SLDL-3×5
          Seated Rows-3×8
          Military Press-3×5

          Ab Work/Core Stability

          Plyometrics
          SLJ-3×5
          STJ-2×5

          yea I couldn’t find a place to do the more intense plyos so I just stuck to these two..grrr..

          My power cleans were intense….I did 150 like it was 115 lbs…It was that easy…I seriously probably could off done 8 reps on it…I guess thats what happens when you have been lifting with a bent to hell bar at the other facility

        • Participant
          fabio on December 31, 2004 at 4:28 am #29113

          Thursday-12-30-04
          -Warm Up
          -Sprint Drills

          Extensive Tempo-2200m
          -5x200m
          -3x150m
          -3x250m

          GS Circuits
          -Push Ups-3×15
          -Crunch-3×20
          -Lunges-3x20m
          -Mountain Climbers-3×15

          Medicine Ball Training
          -Push Press-2×5
          -Lunge Toss-1×5
          -OH Pass-2×10
          -Chest Pass-2×10
          -Side Pass L/R-2×10 each side
          -CRBRFT-2×10

          Reaction Drills
          -Fast Skips-3x15m
          -Double Leg Hops-2×10 sec
          -Knee Tuck Jump-2×10 timed
          -Bounding-2x20m

          Medicine Ball Core/Core Stability

        • Participant
          fabio on January 1, 2005 at 11:45 am #29114

          Friday-12-31-04
          -Warm Up
          -Sprint Drills

          Acceleration
          -3x30m block starts (no timer)

          Contrast Training
          -3x30m IEX
          -3x25m overspeed

          MaxV
          -2×55
          1-6.8 Bad..I could telllI was dogging this one
          2-6.5 …this one was better…I picked up the pace a bit

          2×60
          1-7.1 …I’m pleased…want better but pleased
          2-7.2..ugh this is what happens when I had to get up at 9 in the morning and run at around 10:30 cause my facikity closed at 1 today…Oh well as long as I am getting a good days in.

          Weights
          Bench Press1x5 @ 175 1×4 @ 180 1×3 @ 185
          Back Squat-1×5 @ 280 1×4 @ 285 1×3 @ 290
          Power Clean 1×4 @ 150 1×3 @ 155 1×2 @ 160
          SLDL-3×5
          Seated Rows-3×5

          Ab Work/Core Stability

          Plyometrics
          Depth Leap-2×5
          Box Jump-2×5
          Depth Jump B to F-2×5
          STJ-1×5

        • Participant
          fabio on January 5, 2005 at 5:06 am #29115

          Monday-1-3-05
          -Warm Up
          -Sprint Drills

          Acceleration
          3x30m 3 pt start

          Contrast Training
          3x30m IEX
          3x25m Overspeed

          Max Velocity
          -1×50
          -2×55
          -1×60

          Weights:
          Bench Press-1×4 @ 180 1×3 @ 185 1×3 @ 190
          Back Squat- 1×4 @ 280 1×3 @ 290 1×3 @ 295
          Power Clean-2×3 @ 155 1×3 @ 160
          DB Rows-3×5
          SLDL-3×5

          Ab Work/Core stability

          Plyos:
          Depth Jump B to F-2×5
          Depth Leap-2×5
          Box Jump-2×5

          ————————

          Tuesday-1-4-05
          -Warm Up
          -Sprint Drills

          Extensive Tempo-2000m
          -2x4x250m

          Circuits
          -Push Ups-2×10
          -Knee up crunch-2×20
          -Lunges-2x20m
          -Mountain Climbers-2×10

          Medicine Ball Training
          -OH Toss-1×5
          -Push Press-1×5
          OH Pass-1×10
          Chest Pass-1×10
          CRBRFT-1×10
          Side Pass L/R-1×10

          Reaction Drills
          -Fast SKips-2x15m
          -Dbl leg hops-2×10 sec
          -Knee Tuck Jumps-1×10 timed

          MB Core/Core stability

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