[westernsprinter7]

westernsprinter7 on April 10, 2009 at 2:12 pm #15590

Gonna start logging my workouts on here so I can tell how I’m doing. I run unattached and am my own coach (sucks but better than nothing). This is for competing in Outdoor meets in the 100/200 and possibly the 400 or long jump. Also I am preparing for a JUCO football tryout which will explain some of the lifting/conditioning. I also just came off a 5 week “tear-down phase” in which I trained at a high level 6 days a week; I have those logs and can post them but for now I will start with this week.
GOALS
100m: 11.0 or better
200m: 23.5
400m: 51.xx

BESTS from high school
100m: 11.9
200m: 24.8
Trained for 300 hurdles most of the season which was lame because I couldn’t ever get the form down.

Also I have problems with physcing myself out before races so any help on that will be greatly appreciated.
Start of DELOAD week after 5 week teardown
MONDAY 4/6
Body for life Upper body Lifting
Planned for 10×100 and 4×200 @70 effort, but ended up running 4×100 @100% and 3x30m@100%
The 100’s were really slow and I felt like I couldn’t move at all. The 30’s were in the 3.72 range (handtimed). So IDK what went on but maybe too much caffeine. Also did Body for life cardio that morning with my friend who is getting in shape for MMA in the summer, will post in detail if requested

TUESDAY 4/8
Powerclean 2×3 @175, 190
ATG Squat 2×3@ 245/260 (suck at deep squats)
DB Split Squat 2×6 55/65
Single Leg Squat 2×4/leg bodyweight
-added in some plyo’s immediately after sets (Box Jumps, Depth Jumps, and Lateral Bench Hops)
-Acceleration Development (20meters, 2 minutes between reps)
Falling Start, Hop Back Start, Start from RB and WR stance
-SPARQ Hurdles to 10 M sprint
Double leg hopsx1, single leg hopsx1/leg, Lateral hops x2, Run thru each one x1, lateral run throughs x1/leg, Took out 2 hurdles (4 Left 2,3,4 feet apart) run throughs x2..felt pretty good
-20m Sprint: around 2.8, 30m Sprint around 3.9, 40 yd dash @4.35 (handtimed, got good out to 30 meters due to my winter training facility),
-FLYING 10’s x2 1.06, 1.12 4 minute recovery (Felt good, actually got to do a 30m build up only 5th time outside all year, inside I can only do about a 15-20m build up)
PLYO’s
4×4 Hurdle hops (track hurdle, two footed, started on lowest notch and moved them up each set)
1×2 hurdle hops at highest height.

WEDNESDAY 4/8
Body for Life Upper Body lifting
I was planning to do 4x4x25m jog back to the start at 90%, and 3x5x60m@85%, but skipped because my hamstrings were sore, played 2 hours of Men’s League basketball, which I got gassed earlier than usual, and my legs were dead after 4 games (pickup style full court, and no one really runs like I do even thou I don’t get close to to speed)

THURSDAY 4/9
Lowerbody Lifting
-PowerSnatch 2×3 110, 115(second set felt fast and powerful) box jumps
-Deadlift 2×3 335, 360 (did Depth drops after)
-Reverse BB Lunges 2×6 135, 155
I had a max V day planned but there is a meet saturday so I ran 2x100m at 100%, first on a terrible 114 meter oval track at rec center, second at outdoor track in the snow: 11.34 Handtimed..pr by alot so I’m happy

The meet saturday is at Weber State, I am signed up only for the 100, and am just gonna run hard and see where I’m at. However, my legs have been killing me all week and I’m pretty beat up physically so it will be a game day decision..

[Mccabe]

Mccabe on April 10, 2009 at 7:32 pm #81060

If you run 11.0 you should be closer to 22.0 and 49.0 than what you stated.

[westernsprinter7]

westernsprinter7 on April 11, 2009 at 12:28 am #81074

My speed endurance is terrible and I’ve never been good at the 400. I’m gonna try my best to get to 22.0ish and 49ish but I can’t run a 22.x or a 49.x if I can’t do it in 23.5 or 51..So there like first stage goals I guess.

[Mccabe]

Mccabe on April 11, 2009 at 7:59 pm #81126

That’s a fair comment. You can always readjust your goals.

[westernsprinter7]

westernsprinter7 on April 12, 2009 at 2:18 am #81135

Friday 4/10
-Upper Body Lifting
Decline bench, Bent Over Rows, Shrugs, Shoulder Press, BB Curls, Skullcrushers (all 5 sets 12, 10, 8, 6, 12 Reps)
20 minutes of non serious bball
rode my dirtbike for around an hour, hour and a half..

[westernsprinter7]

westernsprinter7 on April 13, 2009 at 5:27 am #81283

Saturday and Sunday Rest Days

[westernsprinter7]

westernsprinter7 on April 14, 2009 at 12:00 pm #81440

Monday 4/13
Body For Life Upper Body Lifting
-my chest portion of the workout sucked, but I did do heavy shoulders before and didn’t get alot of sleep last night

Extensive Tempo
-7x200m @68% of goal 23.5=31.02 Goal time (30.4, 31.4, 33, 31, 33.xx, 30.78)
-3x100m @70% of goal 11.0=13.75 goal time (14 (headwind, poor judge of perceived effort), 11.69 (obviously ran faster than 70 percent), 11.68
-2×110 Yards on grass both at 15..idk what happend

Overall felt good, i need to be more consistent with my effort.
BTW I’m still a little foggy with the ext tempo, int tempo, speed endurance and special endurance.

[westernsprinter7]

westernsprinter7 on April 15, 2009 at 5:13 am #81505

Tuesday 4/14 AM
Dynamic Warmup
-Acceleration on track (30m) 3 minute recovery
Push Up Starts x1
Rollover Starts x2
Take A Picture x2 (with spikes on for last two)
-Acceleration on Grass (30m) 3 minute recover
push up x1
Rollover x2
Did the push up and rollovers on track then on grass, went back to track for my last two
-COD
5-10-5 x2 (2min recovery)
X-Factor x2 (2min recovery)
4 Corners x2 (2min; backpedal, slide, sprint, slide)
-PLYOS
Hurdle Jump Overs 3×4 (1st 3 clicks, 2×3 last two clicks)
Single Leg Bounds 2x10m/leg
Standing Long Jump 3×3
Lifting will be later…my COD was slightly frustrating because I haven’t trained it very much. The field was also a little wet as it was slighlty raining

[westernsprinter7]

westernsprinter7 on April 15, 2009 at 12:41 pm #81532

Tuesday 4/14 PM Lifting (3 minutes recovery between sets)
-Powerclean 5 sets (170×2, 175×2, 180×2, 185×2, 190×1 couldn’t get a catch on rep 2, after sets I did single leg box jumps x2 each leg)
-ATG Squat 3 sets (245×2, 255×2, 260×2, failed at 265, did depth dropsx2 after sets)
-Dumbbell One Arm Snatch 3×3 (60, 65, 70, did depth jumpsx2)
-Front Squat 3×5 (125, 130, 135 Lateral box jumps)
-Dumbbell Lunges 2×4 (60, 70) 1×8(85)
-Dumbbell RDL’s 3×6 (40, 50, 60)
-Single Leg Glute Ham Raises (bw 3×6/leg)
-Calf Raises 3×12
ABS
-Elevated Leg Crunch 3×12 (10, 20, 25lbs)
-Crunch 3×12 (10, 20, 25 lbs)
-Swiss ball knee raises 2×15 (12 lbs)
-Swiss ball roll ins 1×15
-Oblique twists 3×30
-High Pulley Oblique crunch 3×12
-Weighted V-ups 3×12 (6,6, 8 lbs)
-Bosu Double Crunch 3×12

*I think I need to lower the weight on my squat because my form was getting a little sloppy.

[westernsprinter7]

westernsprinter7 on April 16, 2009 at 2:34 am #81588

I’ve got a meet on Saturday. Was wondering if I should do my running workout today, also if Thursday should I lift (lowerbody) and run, just run, or do some of the lifts and run. I plan on not doing a workout Friday but I will lift upperbody and warm up so I can get a good stretch in. I was also wondering about how to eat on Saturday. I read that Charlie Francis says to eat something high in protein a few hours pre comp. I was wondering if I had my normal breakfast (2 eggwhites, 1 whole egg, 2 pieces whole wheat toast) and then had a whey protein shake 2-3 hours before I run.

[westernsprinter7]

westernsprinter7 on April 16, 2009 at 2:37 pm #81647

Wednesday 4/15
Body For Life Upperbody lifting
Worked on throwing routes at the football field
Played a 2 0n 2 football game not to strenous
1 game of basketball
-Hamstrings were really sore today..went to the chiropractor yestarday and he said they were slightly strained. If anyone has any tips on how to avoid this that would be greatly appreciated.

[westernsprinter7]

westernsprinter7 on April 17, 2009 at 1:23 pm #81697

Thursday 4/16
Forced inside due to weather and have limited space.
Dynamic Warmup
-Accel Develop
6x30m from crouch start 3 minutes recovery
Lifting
Powersnatch 4×2 (single leg box jumps) 110, 115, 125, 125lbs
Deadlift 4×2 (lateral box jumps) 315, 325, 335, miss @370
Clean and Jerk 3×4 (depth drops) 120, 125, 135

*Notes: Felt really good on the 30s. Worked on driving the whole distance. Surprised myself with how powerful I felt coming out of the crouch; hadn’t done those in a while. Lifting went really well, missed goin for a pr on deadlift on my last set no big deal. Now I’m just working on staying focused and not getting nervous for my first outdoor meet.

[westernsprinter7]

westernsprinter7 on April 19, 2009 at 11:53 am #81811

4/17
Body for Life Upperbody lifting
8-10 block starts from 100 start
3-4 block starts on curve
Basketball later that night..mistake

4/18
Meet
Hurt my left hamstring

[westernsprinter7]

westernsprinter7 on April 21, 2009 at 4:59 am #81918

4/19 Sunday
Rest Day

[westernsprinter7]

westernsprinter7 on April 21, 2009 at 12:11 pm #81937

Monday 4/20
Lifting
-Bench Press 3×5,4,3 @175, 185, 205 (lbs)
-DB Shoulder Press 3×5,4,3@ 50, 55, 60
-Pull-ups 3×5 Various grips
-Behind Back BB Shrugs 3×5@ 175, 185, 205
-DB Decline 3×5,4,1 @80, 90, 100
-Military Press 3×3 @105, 115, 135
-Lat Pulldowns 3×5/12 @120/90, 130/100, 140/110 (do 5 reps heavy, then switch weight and do 12 reps)
-Tricep Pressdonws 3×5/12@ 60/30, 70/40, 80/50
-Seated DB Curls 2×5/12@ 30/15, 35/20
ABS/CORE
-High Pulley Crunches 3×15
-Back Extension with twist 3×12

Track Work
-Dynamic Warm-up
Speed Endurance
2x5x80m @ 90% 1 min rest between reps/4 min/sets
Goal time= 9.68
8.87, 9.03, 8.68, 8.8x, 9.06///8.78, 8.81, 8.84, 8.96, 9.06
4x100m @ 60, 70, 80, and 90% of 11.00
Goal Times= 15.4, 14.3, 13.2, 12,1
Times Ran= 11.19, 10.71, 11.09, 11.12
**All times handtimes w/stopwatch
COOLDOWN: 200 yd walk on grass/ hamstring, glute, quad, groin, hip flexor, calf stretch for 30seconds each

Notes: felt good. still have trouble gauging my speed during these workouts. My friend said that on my 80’s I was straight up and down about 4 steps in and looked like I was holding my breath.

[westernsprinter7]

westernsprinter7 on April 21, 2009 at 12:23 pm #81938

Some other Stats/Goals that I didn’t mention beforehand with my 1st post

Height: 5’9”
Weight: 152.4 LBS
BF%: 6.1%
Deadlift: 365×2
Deep Squat: 275×1
Powerclean: 205×1
Powersnatch: 135×1
One Arm DB Snatch: 70×3
Bench: 215ish?
Military Press: 135
Snatch Grip Deadlift: 315×2

[westernsprinter7]

westernsprinter7 on April 22, 2009 at 1:20 pm #81989

Tuesday 4/21
Track
-Dynamic Warm-up
Max-V/Top Speed
-Flying 10’s x2 (3min rest) 1.18, 1.13
-Flying 20’s x2 (4 min rest) 2.28, 2.35
-Flying 30×1 (5 min rest) 3.40
-60 Meter Sprint x2 (6 min rest) 6.81, 7.03
-80 Meter Sprint x1 9.1
Plyo’s
-Hurdle hops 3×4 raising height, 1×1 highest height..
Crashed on the high hurdles while jumping over them, came down and hit my back on the base of the hurdle as it came up and smoked my head off the track. Tried to lift but my back was hurting on the catch part of my powercleans and decided to not continue. Pissed because I like lifting.

[westernsprinter7]

westernsprinter7 on April 23, 2009 at 2:26 pm #82087

Wednesday 4/22
Upper Body Lifting
-Decline DB Bench 3×12/15 60/35, 70/40, 75/45×7 (do 12 reps heavy, 15 reps lighter superset)
-Military Press 3×12 75, 80, 85×8
-DB Shoulder press 3×15 20, 20, 25 (superset these to)
-BB Shrugs 3×15 135, 155, 175
-Pullups 3×6
-Lat Pulldwons 2×15 100, 110
-INcline DB Press 45×12, 50×8, 55×5
-Decline SkullCrushers 2×12 30, 40
-DB Curls 2×12 20, 25
-Bosu V-sit Double Crunch 2×12
-Bosu Oblique Crunch 2×12/side

Track Work
Dynamic Warmup
Ext Tempo
-250m x1 @68% goal time= 38.28, ran time=38.97
=200m x2 @68% goal time= 31.02 ran time= 32.03, 30.97
-150m x3 @70/70/80% Goal times= 21.45/19.8 ran times= 23.x(ran 175m) 20.3, 17.79
-110m x4 @70/70/80/80% Goal Times= 14.95/13.8 ran times= 12.94, 12.59, 12.63, 13.1
-50m x2 @80% Goal time= 6.6s ran times= 5.94, 6.31

Later I played Men’s league basketball for around 2.5 hrs

[westernsprinter7]

westernsprinter7 on April 24, 2009 at 1:55 pm #82215

4/23
Track Work
Dynamic Warmup
Acceleration
-Single Leg Bound to Sprint 10yds/20yds (bound/sprint) x2/leg 3 min recovery 2.84, 2.75, 2.68, 2.60
-4 Hurdle Hop to sprint x4 30 meters 3 min recovery 3.75, 3.89, 3.94, 3.88
-Broad Jump to sprint 30 yds x1 3.87 3 min recovery (didn’t work out as I had thought)
-Crouch Start 30 meter sprint x2 3.78 3.78 3 min recovery

Lifting
-Powersnatch 2×3, 1×2 105, 110, 115
-Powerclean 1×2 135
-Squat 6×3 135, 185, 205, 215, 225, 235
-Pause Squat 4×3 135, 155, 175, 185
-Front Squat 1×5 135
-Reverse Lunge 1×6 135

Today’s workout kinda sucked. My legs were dead and extremely tight from the last three days. I think that the Wednesday night bball is gonna have to go.

[westernsprinter7]

westernsprinter7 on April 25, 2009 at 12:42 pm #82293

Friday 4/24
Track Work
Dynamic Warm-up
Speed Endurance
2x5x80m @90% goal time 9.68 ran times= 9.66, 9.46, 9.28, 9.5, 9.16/ 9.22, 9.12, 9.22, 9.15, 9.19
3x100m: 11.43, 11.28. 11.31
Was cold and rainy today and I was sore and pretty tight

Upper Body Lifting
-Bench Press 3×4 @ 180, 185, 195 lbs
-DB Shoulder Press 3×6@ 45, 50, 55
-Lat Pulldowns 3×8@ 110, 120, 130
-Rows 3×10@ 90, 100, 110
-DB Curls 3×8@ 20, 25, 30
-BB Curls 3×6@65, 70, 75
-Incline DB Curls 3×10@ 20, 25, 30
-Dips 3×6 @ bw+25, +35, +45
-Dumbbell Decline Skullcrushers 3×8@ 25, 35, 40
-Tricep Pressdowns 3×10@ 50, 70, 80
ABS
-Broomstick twists 3×24, 26, 28
-Decline Bench 21’s with 6lb mb, 12 lb mb, and 25 lb plate

[premium]

premium on April 25, 2009 at 12:53 pm #82294

what was the rest like for that workout

[westernsprinter7]

westernsprinter7 on April 25, 2009 at 2:03 pm #82305

For the 80’s 1 min reps/ 4 mins sets and 6 mins between the 100s

[westernsprinter7]

westernsprinter7 on April 27, 2009 at 4:35 am #82407

4/25
BBall for 2 hours
4/26
rest day

[westernsprinter7]

westernsprinter7 on April 28, 2009 at 1:43 pm #82469

4/27 Monday
Track work Tempo
7x200m @68% 35x, 33x, timing error, 26x, 29x, 25.9, 26x
4x100m 2@75% 13.7, 13.5, 2 faster @ 11.79, 11.53

Upper Body Lifting
DB Incline 3×15,12,8 @ 45, 50, 55
DB Shoulder Press 3×15, 12, 8 @ 40, 45, 50
DB Shrugs 3×15,12,8 @ 65, 70, 75
Lat Pulldowns 3×15,12,8@ 100, 110, 120
Pull-ups 3×6 bw
DB Bench 3×6 60, 70, 80
Military Press 3×6 95, 105, 110
Bent Over Rows/Silverback Shrug superset 3×6 80, 85, 95
DB Curls 3×15,12,8 @20, 25, 30
Tricep Pressdowns on Pulley Station 3×15,12,8@ 25, 30, 35 (each arm)
Iso Curls DB 3×8 @20, 25, 30
Dips 3 sets= 8xbw+25, 6xbw+30, 1xbw+40

[westernsprinter7]

westernsprinter7 on April 29, 2009 at 1:47 pm #82568

4/29
Track
Dynamic Warmup
4x30m crouch start accelerations, 3 min rest, 4.25, 3.97, 3.97, 4.00
Flying 10’s x3 1.10, 1.19, 1.19 3 min rest

Lifting
Powercleans 1x2x175
DB single arm snatch 1x3x60

Today was really bad. My truck broke down on the way home from school and it set me back an hour. Then when I started to work out my back was hurting from where I caught the hurdle last week. Also, i had to run indoors because of a Middle School Track meet taking place at the track I train at. I was really stressed bout the truck. I was going to do 3x60m sprints at the track when I got done lifting but the weather was crappy and I thought that it would just lead to more frustration and possibly injury. Sucked

[westernsprinter7]

westernsprinter7 on May 1, 2009 at 2:10 am #82645

Wednesday 4/29
Track
-Speed Endurance
3x5x80m @90% goal time=9.68 ran times=8.96, 8.85, 8.8x, 8.8x. 8.88/ 8.63, 8.81, 9.06, 8.78. 8.75//8.69, 8.78, 8.92, 9.15, 9.12
*first 2 sets on the straightaway third set on the curve.
2x100m 11.03, 10.81 (handtimed so ~11.27, 11.05)
rest: 1/4 min reps/sets (80s) 6 min 100s
2 hours of bball

AM Lifting Upperbody
DB Decline 3×8,10,12 60, 70, 80
Arnold Press DB 3×8,10,12 30, 35,40
Reverse grip Lat pulldonws 3×8,10,12 80, 90, 100
DB Shrugs 3×8,10,12 65, 70, 75
Seated DB Curls 3×8,10,12 /20, 25, 30
Alternating DB Curls 3×8,10,12 20 25 30lbs
Reverse grip tricep pressdowns 3×8,10, 12 40/50/60
Decline Dumbell skullcrushers 3×8,10,12 25/30/35

[premium]

premium on May 1, 2009 at 12:58 pm #82696

those are some nice times in the 100 of such short rest, those were faster than what you did on your previous speed end day, was it the weather or did you run these ~95%.If you increased the % was there any specific reason why you did so? Do you feel that the addition of the two 100s at the end of the workout is better than just a straight 3x5x80?

[westernsprinter7]

westernsprinter7 on May 2, 2009 at 5:15 am #82723

Thnks. I upped the % effort on those two 100’s. The last Speed Endurance day the weather was really windy and cold. As for adding them on at the end, I don’t know if it helps me that much physically but I’m doing it more to mentally prepare myself and work on getting all my phases down consistently (accel, max v, lift/maintence). I’m hoping that by doing it alot when I get into meets that it is so second hand that even if I’m nervous I can’t mess up the race plan. I also get race anxiety pretty bad so I’m hoping that by getting more practice at it that my nerves will start to calm down.

4/30 Thursday
Took an active recovery day because my legs were sore and wanted to get a quality lowerbody lifting day. Moved Thursday’s lifting/track work to today and moved today’s to Saturday. Played a few games of bball tip 21 to get some blood moving tho.

[westernsprinter7]

westernsprinter7 on May 2, 2009 at 12:13 pm #82732

5/1 Thursday
Track Work
Sprints
10m, 20m, 30m, 40m, 50m, 60m, 70m with 1,2,3,4,5,6, and 7 minutes to recover
1.81, 3.06, 4.25, 5.12, 5.90, 6.93, and 8.00
Also did 5 long jumps and 2 triple jumps
I lifted first so my legs weren’t really under me.

Lifting
-Powersnatch 3×3 105 110, 115
-Deadlift 3×3 315, 325, 335
-Box Squat 3×4 235, 240, 250
-Clean and press 2×4 125, 130

[westernsprinter7]

westernsprinter7 on May 4, 2009 at 10:03 am #82818

Saturday 5/2
Gen strength moving furniture

Sunday 5/3
Track work
Time Tests with spikes on
100m= 10.60 handtimes
10 minute recovery
200m- 21.19 handtime

Upper body lifting
Bench Press 3×4 185, 190, 195
Military Press 3×4 105, 115, 125
Pullups 3×4 bw
BB Shrugs 3×4 175, 185, 195
DB Decline Bench 3×6 65, 75, 90
DB Shrugs 3×6 70, 80, 90
DB Shoulder Pres 3×6 40, 45, 55
Lat Pulldowns 3×6 110, 120, 130
DB Bicep Curl/Tri Ext Superset 5×10, 8,6,4,2 @ 20, 25, 30, 35,40
Tricep Pressdonws 2×15 30 40

Felt pretty good today. Stayed relaxed and tried to attack the track. On the 200m time it may have been a 180 or 190 because I’m not sure which stagger mark is the 200 start line (i ran from the finish line to the real start of the 200m cuz I’ve ran them the other way for a long time). They were handtimes as I already stated, but assuming I ran a 10.6 ht it should be very plausible to get an 11.00 FAT right?

[premium]

premium on May 4, 2009 at 1:19 pm #82831

yes…depending on how it was timed but i think at least 11.1X

conversion is +.24 if it was timed like they do at meets

[Matt Norquist]

Matt Norquist on May 5, 2009 at 12:06 pm #82877

When are you running in a meet?

[westernsprinter7]

westernsprinter7 on May 5, 2009 at 2:39 pm #82887

IDK I’ve had trouble finding meets that I can get to without missing classes. I missed a bunch of classes earlier in the semester nad its the last two weeks. I’m going to try to find one this weekend. I ran in 5 indoor meets and 1 outdoor meet. The outdoor meet I was pretty stupid about cuz I played bball at my friends house the night before.

5/4/09
Powerclean 4×2 175, 180, 185, 185 (didn’t get the catch on the last set but pulled it high enough)
Deep Squat 3×3 225, 230, 235
One Arm DB Snatch 3×3 65, 70, 75
Snatch Grip Deadlift 3×3 225, 250, 275
DB Split Squat 3×6 55, 65, 75
DB RDL/Single Leg DB RDL 3×3/3/3 45/25, 50/30, 55/35 *did 3 reps standard DB RDL then 3 reps each leg single
Single Leg GHR 3×7,5,4 BW
Eccentric Hamstring curls 2×3 (hooked feet under foot rests, lowered body slowly to bench then pushed up off)
Elevated Leg Crucnch 3×15 (15, 20, 25)
Swiss Ball Roll ins 3×15
Oblique Twists 3×15
Med Ball V-ups 3×15 6, 8, 6 lbs

Track Work
ACCEL/MAX V
-accel (30m 3 min recovery each)
Falling startsx2 3.81, 3.72
Take a Picture x2 timing error, NT
Crouch Start x2 nt, nt
MAX V
-FEF 60 m (20 sprint, 20 float, 20 sprint) x2
6 min recovery each, last 20 went 2.12 and 2.22 on first 2, went 7.38 full 60 on last rep
20m start into the curvex1
Cooldown

[westernsprinter7]

westernsprinter7 on May 6, 2009 at 12:50 pm #82948

5/5/09
Tempo
100+100 x4 @70% effort
150+50 x2 @70% effort
2:30 rest between 100/100s, 4 min rest between 100/100 and 150/50, 3 min rest between 150/50s. 100/100s—Run the curve 100, rest 30 seconds, run the straight 100. Same for 150/50s. Glutes were sore, didn’t run well at all.

Upper body lifting in the morning

[premium]

premium on May 6, 2009 at 1:52 pm #82954

whats take a picture like

[westernsprinter7]

westernsprinter7 on May 7, 2009 at 2:03 pm #83013

IDK how to embed videos but go to sparqtraining.com/training and under Tom Shaw watch the take a picture video. But it’s a starting drill. I start out with my feel the same distance behind the start line as they would be in the blocks, kneeled down with hands off the ground. The first cue is take a picture and you raise your chest up so your back is straight. The second cue is ‘up’ and you rise off the ground about 4-6 inches, on the third cue you sprint down the track. I don’t know if it helps for track but for a football tryout I have coming up I hope it will.

4/6/09
Lifting
-Powersnatch 3×3 110, 115 120
-Deadlift 3×3 325, 345, 355
-Clean and press 3×4 115, 125, 130
-Box Squat 3×3 240, 250, 275

Track Work
Max-v
-Flying 20’s x4 (20m run in) 4 min rest. 2.34/2.16/2.18/2.16
Accel
-Crouch start 30m’s x3 (3 min rest) No time on these
-Take a picture 30m’s x2 (3 min rest) 4.00 and 3.87
*on the 4.00 I almost fell on my face about 4 steps into it.
and a handtime 100 for fun.

Later I did three games of bball, didn’t run to hard cuz my legs were tired and my shins hurt.

[westernsprinter7]

westernsprinter7 on May 8, 2009 at 2:26 pm #83088

5/8 Thursday
Very busy today with finals and final papers so didn’t have alot of time to work out.
SE
2x5x80m @90% 1min/4 min reps/sets

Upperbody lifting
DB Decline Bench 6×20, 18, 16, 12, 8, 6 (used this rep scheme for all lifts)
DB Shoulder Press
DB Shrugs
Reverse grip lat pulldowns
DB Curls
Tricep Pressdowns

[westernsprinter7]

westernsprinter7 on May 9, 2009 at 4:15 pm #83127

Friday 5/8/09
Track
-dynamic warm-up
-40 yd dash x7 3.5 min recovery
-60m x3 6 min recovery

Lifting
-Deep Squat 3×3 235, 250, 265
-Front Squat 3×3 155, 175, 195
-Powerclean 3×2 180, 185, 195
-Squat Jumps 3×4 85, 90, 95

Didn’t really feel powerful today. The 40’s were for the football tryout and it was my first time running 40 since feb. and the first time on grass with football cleats. The 60’s felt pretty good except I did notice that I ran a little tense until about 40-45m. I need to work on my acceleration more.

[westernsprinter7]

westernsprinter7 on May 11, 2009 at 3:10 am #83167

SAT 5/9
Rest Day
SUN 5/10
Rest Day/ maybe a little basketball later

For my summer program, I can only lift 5 days a week because my rec center will not be open on weekends, but I plan on running 6 days a week. I think that every week I will alternate monday being lower body/speed and upper body/tempo/se and saturday being a track only day with speed/or tempo depending on the week; also may throw some general strength in there with my medicine ball. Goals are to get in better shape, get faster, get stronger. I don’t really like to take time off, but if I start to overtrain I will lower the intensity for the week. I’ll also be looking for open meets that are reletively close to go to over the summer.

[westernsprinter7]

westernsprinter7 on May 12, 2009 at 2:32 pm #83246

Monday 5/11
Tempo
400m @70%= 66.3 (goal) 66.x (ran)
300m @70% (idk what goal time was) ran a 47.x
200m @68% (31.02 goal) ran a 31
Ran these two faster
100m x2…11.53 and 11.47
rested 2.5 mins between 4 and 3, then 3.3 between 3 and 2, and 4 min between 2 and 1, and 5 min before second 100

then threw the football around with some former hs teammates, and shagged some softballs of other teammates.

Upper body lifting
Military Press 6×20,18,16,12,8,6 (same sets/reps *except bis/tris only did 4 sets)
Lat Pulldowns
DB Incline
Reverse grip tricep pressdowns
DB Isolation Curls

[westernsprinter7]

westernsprinter7 on May 13, 2009 at 1:42 pm #83288

Tuesday 5/12
Lifting
Squat 3×3 240, 255, 270
Powerclean 2×3 165, 170
Snatch Grip Deadlift 2×3 270, 285

Felt pretty bad today. I think I might be getting sick which is gay. Didn’t run because of that and my left hammy was hurting during lifting.

[westernsprinter7]

westernsprinter7 on May 14, 2009 at 3:57 pm #83365

Upper Body Lifting
Bench 3×3 185, 190, 195
Military 3×5,4,3 115, 125, 130
Pull-ups 3×6 bw
Behind back shrugs 3×5 135, 155, 185
Incline DB Rows 3×6 30, 40, 50
DB shouder Press 3×6 35, 45, 55
Dips 3×6 bw+25, +35, +45
Incline curls 3×6 25, 30, 35
Press downs 3×8 40, 50, 60
Standing Curls 3×8, 10, 12 20, 25, 30

ABS
-Decline bench sit up 3×15, 25, 35, 45lbs
-Stick twists (obliques) 3×30
-Bosu Oblique 3×12
-Bosu Crunch 3×12
-Bosu leg raise 3×12
-Bosu Double Crunch 2×12
-MB V-ups 2×12

Track Work
Speed Endurance
2x5x80m @90% 1 min/4 min rest set/reps
9.00, 8.79, 8.88, 8.72, 8.71/ 8.44, 8.56, 8.63, 8.78, 8.75
2x100m
Basketball later

[westernsprinter7]

westernsprinter7 on May 15, 2009 at 10:41 am #83399

Thursday 5/114
Acceleration work 20m 2 min rest
-Falling start x2
-Hop back start x2
-Push up start x2
-Roll over start x2
-40 yd dash start x2

Had a scare on one of the later ones and it felt like I pulled my hammy but after a little walking and stretching it felt alright just sore. Went to lift, my hips and other leg muscles were hurting. Still have a few hours befor the weight room closes and I am debating lifting.

[westernsprinter7]

westernsprinter7 on May 16, 2009 at 11:22 am #83427

Friday 5/15
Upperbody lifting
basketball for cardio

football tryout is a week from tommorow so I’m gonna start lowering the volumes so that I can be fresh for that.

[westernsprinter7]

westernsprinter7 on May 18, 2009 at 1:52 pm #83525

SAT 5/16
rest/ did throw some chunks of wood around like a med ball for a while
SUN 5/17
Speed work
-36.6 m hill sprints x6 with 3 min recovery
*was gonna do some 20 m downhill but didn’t like the way it felt and decided not to
GEN strengthish, split a bunch of fire wood with a heavy splitting mahl (sp).

[westernsprinter7]

westernsprinter7 on May 20, 2009 at 2:22 am #83589

Monday 5/18
Upper body lifting
Speed Endurance
2x5x60m@90% 1/4 min rest reps/sets
2x5x40yds uphill @90% 30s/3min reps/sets

[westernsprinter7]

westernsprinter7 on May 20, 2009 at 10:44 am #83609

TUE 5/19
Lowerbody lifting
-Deep squats 2×2 240, 260
-Box Squats 2×2 275, 285
-Front Squats 1×3 185
-Rack Cleans 2×3 135
-DB One Arm Snatch 3×3 55, 65, 75
-FULL CLeans 2×2 95lbs
-Full Clean and Jerk 2×2 95lbs
-DB Step Ups 1×6 50
-RDL/SLDL/Single Leg RDL 2×3/3/3 95lbs
-Swiss ball roll ins 3×10
-Elevated weighted leg crunch 3×15
-DB Side bends 3×8
-Single Leg GHR 3×3,4,6
-Decline Sit ups 1×15 with 25lbs
played 1 game bball, legs were hurting, felt really tired, might hit up some hill sprints in a little bit after givin my legs some rest.

[Matt Norquist]

Matt Norquist on May 20, 2009 at 12:18 pm #83613

Why the light weight on cleans and c&j? Were those just tech exercises? Given your strength based on the other exercises, it seems like the light weight wouldn’t have a lot of utility.

[westernsprinter7]

westernsprinter7 on May 21, 2009 at 5:32 am #83662

ya for the full olympic cleans I had never actually done them before. So I was trying to get it figured out and didn’t want to go to heavy. Next time I will definetly go heavier because I know I can do them. I had watched a lot of videos and visualized full cleans so I had a pretty good idea and just wanted to get the form down.

[westernsprinter7]

westernsprinter7 on May 22, 2009 at 2:09 pm #83733

5/20
Upper Body Lifting
40 yard uphill sprints x12 1 min/3min recovery
Some chopping wood and throwing woood while camping.

5/21
Rest/off, got a massage

[westernsprinter7]

westernsprinter7 on May 25, 2009 at 2:50 am #83880

5/22
Rest/travel day
5/23
JUCO football tryout. Didn’t test well. I feel that I did pretty well in the football drills part of the tryout tho; didn’t let a single ball hit the ground. I was kinda interested in the laser timing for the 40 that they did. They had a a little swivel thing that had a stick that the guy placed right over your back foot. When you moved it the time started. (yes first laser timed 40). Thought about if that would work for track (ie still starting on the gun but measures your time from when you get out of the blocks; helpful for people with bad starts?)

Since summer is here now its time to get a lot stronger and faster.

[westernsprinter7]

westernsprinter7 on May 26, 2009 at 9:42 am #83939

5/24
Rest/off
5/25
Weight room closed
rode the stationary bike for 5.66 total miles, most at a walking pace so it wasn’t hard on the legs. I did however ride 1x160m, 1×208, 3x400m at as fast as I could pedal, felt around 65 to 70 percent of a max effort sprint. Doin some 100 rep upper body lifts with some light dumbbells i have around the house.

[westernsprinter7]

westernsprinter7 on May 27, 2009 at 11:45 am #84014

TUE 5/26
-40 yd uphill sprints x8 (3 min recovery)
-20 yard flat accel x2 (2 min recovery)
Lifting
-Full Olympic clean 3×3 115, 125, 145 (did 3×3 box jumps after)
-Power Snatch 3×3 95, 115, 125 (did 3×3 broad jumps)
-Full Olympic clean and jerk 3×2 95, 110, 110
-Forward and reverse explosive lunges 2×6 each leg each way 25 and 30 lb dbs
-Box Squats 3×3 225, 245, 265
-Single Leg GHR 3×6
-Hamstring curl machin 1×12 (don’t know the weight the stack isn’t labeled
-Stradle box jumps 3×3
-Front Squats 1×3 175(my core was starting to get tired and give out; did these before ghr and curls; didn’t want to mess my back up)

[westernsprinter7]

westernsprinter7 on May 29, 2009 at 3:14 pm #84094

Wed 5/27
Upper body lifting
Basketball
Thur 5/28
Basketball

taking this week kinda easy then I’m gonna get back on it hard.

[westernsprinter7]

westernsprinter7 on June 2, 2009 at 12:44 pm #84342

5/29, 5/30, 5/31 rest days
kinda..started work the 29th..I am a shop hand/tire guy in a diesel shop so it is a lot of physical activity throwing semi tires around. Didn’t lift or run because I was still tired and wanted to give the body a few days of work only to get used to it.
6/1
Lowerbody lifting
Powerclean 3×3 170, 175, 185
1 arm DB Snatch 3×3 55, 65, 70
Deep squat 3×3 205, 225, 255
Box squat 2×3 265, 275
Front Squat 2×3 165, 175
Single Leg GHR 3×5
Swiss roll ins 3×20
Elevated leg crunch 3×25
Oblique stick twist 3×25

Running
36.6 m hills x3 with 3 min recovery
got rained and lightned out beings as my hill is full of trees.

[westernsprinter7]

westernsprinter7 on June 7, 2009 at 12:21 pm #84574

6/2 tuesday
upperbody lifting
6/3 wed..off
6/4 thur…upperbody lifting
6/5 fri..
Powersnatch 3×3
Full clean 3×3
Snatch grip dead lift 2×3
bulgarian split squat 3×4 each leg (dumbbell)
Sat 6/6 off

30m upphill sprints x10 with 3 min recovery
120 yard sprint x1
felt good, my legs need to get back under me and its been a little difficult with my job being physical and always on my feet where as during the school year it was sit in my car, sit in class, sit in my car, go workout. Getttin it figured out. There is a huge hill at our local MS/HS football practice field that I’m gonna run up tommorow, I think it is at least 50 yards but could be more, I’ll try to take a picture of it and upload it on here.

[westernsprinter7]

westernsprinter7 on June 12, 2009 at 2:28 pm #84762

6/7 Sun Off
6/8 Mon
Lowerbody lifting
-Full cleans 3×3
-Full clean and press 3×3
-Deep squat 3×3
-barbell SLDL 3×5
-BB RDL 3×5
Running
4x30m Up tall and fall accels
4x30m push up to accel
3 min recovery
6/9 TUE
some upperbody lifting, shoulder hurt by RC and been sick
6/10 WED
Off
6/11 THUR
Upperbody lifting
TEMPO
460mx1 jog at like 57%
200m x3 70-80ish%
the 200’s felt pretty good, my legs weren’t buring so I will count that as my job helping my fitness (always on feet, walking, picking up tires, etc..) lungs burned a little but I excpected that..was gonna do a fourth but felt sick after 3 and I have been sick for 4 days…

[westernsprinter7]

westernsprinter7 on June 16, 2009 at 12:43 pm #84899

6/12 Fri
Powercleans 3×3
One Arm DB Snatch 3×3
Deadlift 3×3
Deep Squat 5 sets 12,8,4,3,1 reps start at 175 end at 275
Did some accelerations over 30m
6/13 Sat
Some upperbody lifting
lots of pull-ups
3×1 minute rounds of punches, elbows, knees and kicks on a heavy bag
6/14 SUN
off
6/15 MON
upperbody lifting
tempo: 800mx1, 600mx1, 400mx1, 200mx1
the 8 and 6 were around 65-68 percent, the 4 was like 75% and the 2 was around 85% felt pretty good.

[westernsprinter7]

westernsprinter7 on June 23, 2009 at 1:16 pm #85523

6/16 TUE
Lowrbody lifting
-Full cleans 5×3
-Deadlifts 3×3
-Deep Squat 3×3
-DB One Arm Snatch 3×3
-DB RDL 3×6
-DB Step Ups 3×6
30m Accelerations
-Fallingx2
-hop back x2
-Crouch x4
all w/3 min rest

The rest of that week I didn’t get much done; still was sick except Friday which I rode my dirt bike and ran about 65 meters to move my truck because I thought a train was going to hit it(very difficult to run in moto boots btw)

6/22 MON
Upperbody lifting
TEMPO
-800m@ 3 min (kinda slow/warmup)
-600m @ 2:48
-400m @ 64s
-200m x2 @ 31 and 29 s
2 minutes rest in between.
Felt really good, felt fast and powerful on the 2’s and the 4. The 4 would’ve been under 60 but I hit the railing on the indoor track. I ran indoors today because I was all motivated after lifting and ready to run and didn’t want to stop at home for creatine and end up not running.

[westernsprinter7]

westernsprinter7 on June 26, 2009 at 11:37 am #85632

6/23
LOWER body lifting
-Powersnatch 2×3
-Powerclean 2×3
-Deadlift 3×3
-Snatch grip deadlift 2×3
-Full Clean 2×3
12x30m accels varying starts 3 min rest

6/24
Upperbody lifting
2x5x60m @90% speed Endurance

6/25 off hammies a lit tight and sore will get back on it tommorow

[westernsprinter7]

westernsprinter7 on June 27, 2009 at 1:00 pm #85741

6/26 FRI
Powerclean 3×3
1 arm DB Snatch 3×3
Deep squat 2×3
Front Squat 2×3
Box Squat 3×3

12x30m accels (really workin on my accel)

[westernsprinter7]

westernsprinter7 on June 30, 2009 at 2:40 pm #85845

6/26 Sat
Mowed lawn and took a long hike up over the top of a ridge, i’m guessin around 9,000 ft to 10,000 ft above sea level just to see what was on other side. Found an place to hunt elk and deer and almost get eatin by a bear lol.

6/27 SUN
off

6/28 MON
Squats 4×3
Full cleans 3×3
Box Squats 3×3
Full clean and jerk 3×2 with db one armed snatch 3×2(each arm)
Reverse lunges 3×6
Straight leg deadlift 3×6 used 185 lbs for last set
Single leg Glute ham 3×4 with weight
glute hame using stabiltiy ball and med balls 3×8
Single leg stability ball back bridge raise 3×6 each leg
3×5 bw bench eccentric hams? (started upright with feet in foot holds and slowly lowered myself to the bench and pushed back up with hands
and some abs (elevated leg crunch, bicycles, double crunch, leg hugs 3×25 each

8x30m accels
2x30m hills
1×40-60m hill not sure and distance ran it because I was getting eatin alive by misquitos on the 30m hill.

[westernsprinter7]

westernsprinter7 on July 2, 2009 at 7:35 am #85911

6/30 TUE
Upperbody lifting
1x800m easy
1x600m easy
2x400m 69 and 68 seconds
3x200m 30.7, 30.5, 30.2 seconds

felt like i had no hamstrings they were insanely sore

[westernsprinter7]

westernsprinter7 on July 8, 2009 at 11:35 am #86098

took wednesday off
THRU
upperbody lifting and 600, 400, 200, 100

fri-sun off

MON
powerclean 3×3
clean and press 2×4
deadlift 3×3
wide grip deadlift 3×3
db bulgarian split squats 2×4
front squats 2×3
RDLs 3×6 (185×4 last set forearms wore out before legs)

12x30m accels 3 min rest (gonna start max v wednesday)

TUE
upperbody lifting
500, 400, 300, 200, 100 @ 70% and possibly a 3.5 mile run later

[westernsprinter7]

westernsprinter7 on July 9, 2009 at 1:21 pm #86170

WED 7/8
Lowerbody lifting
-Full clean 3×3, 155 for last set
-DB one arm snatch 3×5,4,3
-Full squats 3×3,3,1
-Box squats 3×3
-Reverse Lunges 3×8,6,4 205 last set
-Straight leg deadlift 3×6,5,4 205 last set

ABS/LOW Back/Ham
-Single leg ghr 3×6
-Single leg db SLDL 3×4
-Single leg db RDL 3×4
-Swiss ball GHR 3×8
-Swiss ball roll ins 3×15
-Swiss ball knee raises 3×15
Calf raises 3×10
Toe raises w/wts 3×12
-High cable pulley crunches 4×20,18,16,12
-Hamstring cursl 4×20,12,12,10,8,6
-BOSU wt’d crunch 3×15
-BOSU obliques 3×10
-DB side bends 3×20

Max V
-Flying 30’s x7

[westernsprinter7]

westernsprinter7 on July 14, 2009 at 1:51 pm #86351

THUR
upperboyd lifting
1x400m @69
1x200m @31
2 mile stationary bike ride, hams were really sore

fri-sun off

MON
upperbodylifting
BBAll for cardio, mix it up a bit, been kinda sick in my lungs and was havin a hard time breathin anyway so I didn’t want to go to strenous on stuff today. (feels like there’s a 1/4 gallon of water in my lungs)

[westernsprinter7]

westernsprinter7 on July 17, 2009 at 11:42 am #86448

TUE
5-mile stationary bike ride
WED
Lowerbody lifting
-Full Cleans 4×2
-One Arm DB Snatch 3×3
-Racked Hang Cleans 2×2
-Box Squat 3×3
-Full Squat 4×12,8,4,2 (failed on 2 set and called lifting so my hammies would be able to run)

MAX-V Work
-Flying 30’s x7 full recovery
felt pretty good, a little tight in the hips and quads so Will be working more flexibilty

MON
Upperbody lifting
for cardio I’m gonna go to the football field and ball with a few former HS teammates

*some good news came Wednesday. At the rec I talked to a friend who was a 2-time state long jump champion and jumped for a few years at D-2. He said that if I could get back to him with some estimated hand time’s of my 100 and 200 he may be able to help me walk on to that school’s track team. So saturday I’m going to go to the track and test with my dad timing me. For now I don’t want to name the school, but if i make it I will let you all know

[westernsprinter7]

westernsprinter7 on July 21, 2009 at 2:57 pm #86544

THUR
Upperbody lifting
light cardio
FRI OFF
SAT Handtimed 100: 10.5, prob around 11.0x to 11.2 FAT
SUN OFF
MON
Lifting
-Powersnatch 3×4
-Full Clean and Jerk 3×2
-Powerclean 3×3
-Snatch Grip Deadlift 3×3
-Deadlift 3×8,6,4
-Reverse Lunge 3×6,8,4
-RDL 3×6,5,4
-DB Step Ups 2×8
forearms gave up before legs
PLYO”S
-34″ box jump 3×3
-depth drop 3×3
-depth jump 3×3
-broad jump 3×3
ABS/LOW BACk
-Single Leg GHR 3×6
-Swiss ball GHR 3×8
-Swiss ball back bridge 3×4
-Swiss ball Roll In’s 3×15
-OB Twists 3×15
MAX V
-Flying 30’s x6 full recov..3.15 fastest, 3.25 slowest

[Matt Norquist]

Matt Norquist on July 21, 2009 at 11:39 pm #86548

That is a big Monday. Single leg GHR is impressive!

[westernsprinter7]

westernsprinter7 on July 22, 2009 at 12:47 pm #86578

Thanks, I’m not sure if it’s a proper single leg ghr but it’s as close as I can get with the given equipment (roman chair) I start with my torso at 90 degree angle to my legs and come up as far as I can.

TUE
Upperbody liftin
15-20 min bball
TEMPO
2x250m GT: 37.81 RTs: 36.9, 35.x
2x200m GT: 29.25 RTs: 29.4, 29.6
2x150m GT: 22.88 RTs: 21.6, 20.x
2x100m RTS: 11.25, 12,69

[Matt Norquist]

Matt Norquist on July 22, 2009 at 1:12 pm #86579

RE: GHR – Do you lift your torso, or lift your body from knee up?

I’ve seen a lot of variants of GHR. Some of them, I can’t even do properly with 2 legs, and some of them – 1 leg is relatively doable.

[westernsprinter7]

westernsprinter7 on July 25, 2009 at 1:51 am #86724

RE: RE: GHR: its my torso up cuz the bad is a lil above my knee when I get on the Roman Chair and you can’t adjust the length of the foot pad to put your knee on the pad. I could try and get it filmed and put up here.

WED:
Pilates abs and 1.5 mile stationary bike ride
somewhat a recoveryday
THUR:
Upperbody lifting
SE
2x5x60m hills @90 percent, 1/4 min rest rep/sets
These were a good run. It’s a pretty steep grade about 8% of a grade.

[westernsprinter7]

westernsprinter7 on July 25, 2009 at 4:57 pm #86776

FRI
lowerbody lifting
Full cleans 3×2
ONe arm DB snatch 3×2
Hang snatch 3×4
Box Squat 3×3
Fell on full squats and my hammies were hurtin and felt a lil strained so I wrapped it up for the day.

[westernsprinter7]

westernsprinter7 on August 2, 2009 at 11:52 am #87069

Sat/Sun off
MON
-hit a fire extinqusher on the wall of indoor track and got knocked out on first sprint
TUE
-Stationary bike for 3 miles
WED
-Full cleans 3×5,3,1
-Powersnatch 3×5,3,1
-Box Squat 3×5,3,7
-Deep Squat 3×12,6,3
-Reverse lunges 3×6
-SLDL 3×10,8,6
running
-1x60m uphill sprint
-4x flying 30m
-1x60m sprint on grass (7.07) in flats

THUR
-Upperbody llfting and really sore legs
FRI
-10 mile hike up to about 10,000 feet in the mountains
SAT
went swimming in the river for 2 to 2.5 hours

[BaboT&F]

BaboT&F on August 2, 2009 at 4:50 pm #87073

Sat/Sun off
MON
-hit a fire extinqusher on the wall of indoor track and got knocked out on first sprint

care to elaborate on how u hit a fire extinguisher haha? i just have to ask cuz although on the one hand it sounds very painful on the other it sounds hilarious… and not to be a jerk but did u actually get knocked out? cuz that would be very scary if so.

[westernsprinter7]

westernsprinter7 on August 6, 2009 at 3:18 pm #87228

I was doin an accelertion drill in the indoor track at the rec center. They have fire extinquishers in metal cases enbeded in the brick wall, and i drifted a little bit and smoked it off my shoulder and then it threw me to the other side of the track where i hit my head on the guard rail and it was like a flash knockout. My shoulder was swollen before I hit the ground. It was funny as hell except my head hurt and i thought i dislocated my shoulder.

[westernsprinter7]

westernsprinter7 on August 13, 2009 at 12:27 pm #87493

Monday Lower Body Push
LIFT SETS REPS REST
Full Cleans 3 5, 3,1 3 mins
Power Snatch 3 5, 3, 1 3 mins
Deep Squat 4 10, 8, 4,2 3 mins
Box Squat 3 5, 3, 1 3 mins
One Arm DB Snatch 2 3 3 mins
Reverse Lunge 3 8 3 mins
SLDL 3 8 3 mins
Calves/dorsi 3 15 1 mins
BACK/HAMS
Single Leg GHR 3 7
Swiss Ball GHR 3 12
Swiss Single leg raise 3 8
Curls 3 5
ABS
Upper
Elevated Leg Crunch 3 20
Lower
Swiss Ball Roll Ins 3 20
Obs
Stick Twists 3 20
Complete
Cable Crunches 3 20
V-Ups 2 15
RUNNING SETS REPS REST
Flying 40’s 1 5 4 to 7 min
PLYO’s SETS REPS REST
RC Jumps 3 5
Broad Jumps 3 4
Single Leg Box Jumps 3 4/each

That was last monday
Last tuesday was upper body lifting and 7x200m, wed was off, thurs was upperbody lifting and 600, 400, 400, 200, 200, friday-sun was off becuz I went out of town.

This week Monday was the same except that I added 5 lbs to all my lifts, ie. the box squat is on a bench that is at parallel, and last week I finished at 300lbs, and this week I hit 305. And the flying 40 meters, last week my fastest was 4.19 (hand timed), and this week I hit 8.81, 4.04. 4.07, and 4.10 (all handtimed). I have been running these so that at about 5 meters from the 40 meter mark (30m buildup) that I am at full speed, so the times might be offf (k prob off) but I ran and had it timed the same way so that means I’m getting faster.

This tuesday (yestarday) was upperbody lifting, 5 games of halfcourt 2 on 2 basketball, and 2x5x80m @90 percent. I was gonna go in and do a max effort deadlift workout today (the Barry Ross one in Underground Secrets to Faster Running) but Monday leaves me so sore, and so did yestarday and work the last three days so I will take an active recovery day and ride a few easy miles on my stationary bike.

[jparks6]

jparks6 on September 8, 2009 at 2:16 am #88965

So I am westernsprinter7 but I was in a hurry moving myself to college, buying books and learning the layout of campus and I forgot my passwords. So temporarily I will use jparks6 as my alt. to log my workouts. SOrry for not posting in a while. I have two weeks of workouts to log and will do that after I type a paper for a class.

[jparks6]

jparks6 on September 9, 2009 at 1:54 pm #89034

7/24
Lowerbody
Full Clean 3×5,3,1
Hang Snatch 3×5,3,1
Box Squat 3×5,3,1
Full Squat 4×10, 8, 4, 2
One Arm db Snatch 2×3
Straight Leg Deadlift 3×6 (last @ 225)
GHR 2×10
superset with single leg GHR 2×5 (on a real GHR)
Cable Crunches 3×25
Cable Oblique crunches 3×20
40 meter accels x9 limited recov to work on conditioning

7/25
Shoulders, back, biceps
bball for cardio

7/26 Lowerbody
Deadlift 3×3,2,1
Powersnatch 3×3,2,2
Full CLean and Jerk 3×4,4,2
Front Squat 4×10,8,4,2

7/28
Chest, traps, tris
1x800m
2x400m
2x300m
70 percent

7/29
Lowerbody
Powerclean 3×5,3,1
Snatch Grip DL 3×5,3,1
DL 4×10,8,4,2
DB Lunge 3×8
RDL 3×6
DB Step Up 3×6
DB Split Squat 3×6
Same hams as last time plus 3×5 flexions, 3x12swiss ball back bridge to single leg curl, 3×15 swiss ball ghr

7/30
Complexes
#1: deadlift, rdl, bentover rows, upright rows, shoulder press, good mornings, squats 3 rounds of 5 reps each 30 second rest
#2: lunge, single leg dl, bentover row, shrug, squat, squat and press
#3: bench complex; normal, wide, close, and reverse grip
#4: shoulder press complex; same as bench
2x5x80m speed endurance

7/31
Select Tech Complex
-single leg squat, single leg rdl, bentover row, upright row, shouler press, tricep extension, bicep curls
3 rounds of 5, followed by rounds of 4, 3, 2,1 reps each 30s rest
Quick Cardio Complex
-mtn climbers, burpees, squat jumps, lunge jumps, 5 rounds of 5, 4, 3, 2,1 reps each 30s rest

[jparks6]

jparks6 on September 9, 2009 at 2:05 pm #89035

Mon 8/31
Lowerbody
Full Clean 3×3
Hang Snatch 3×3
Box Squt 3×3,2,i
Squat 3×3
Reverse Lunge 3×10
SLDL 3×4 last at 235
Single Leg GHRs 3x8po

Flexions 4×5
Swiss ball GHR 3×12

Flying 30s x6 with full recovery

TUE 9/1
shoulders, back, bi’s
70 percent tempo
800mx1, 400m x3, 200m x2

WED 9/2
Deadlift 3×3,2,1
Powersnatch, 3×3,2,1C
Clean and Jerk 3×4, 4, 2
Front Squat 3×8,10,12
DB Lunges 3×8,10,12
Calves/dorsiflexion 3×20

20m accels x18 w/full recovery

THUR 9/3
chest, traps, tris
2x5x80m @90 percent SE
1x4x50m @90%

FRI 9/4
Powerclean 3×3,2,1
One Arm DB Snatc 3×3
Snatch Grip DL 3×3
Deadlift 3×3
DB Split Squat 3×6
DB Step Ups 3×6 speed
RDL 3×6
Hams same as last friday

Sat off
SUN 9/6
Compex #1
70 percent tempo: 2x800m, 2x400m, 2x200m, 2x80m

MON 9/7
-30m accels x12 w/full recovery
felt sick and didn’t lift

TUE 9/8
Shoulders, Back, Bi’s
GEN STRENGTH: 320 meter run 60 to 70 percent, after each 320 do the Select Tech Complex, rounds of 5,4,3,2,1 reps with 320 meters before 5 and after 5, after 4, 3, 2, and after 1 was cooldown. Total volume of running was 1600 meters, so 5×320, very little rest, only to stretch once and to change songs on ipod twice

NOTE: sorry about the wrong dates on previous post and any confusion about my different user names I just forgot my WesternSprinter7 password and am locked out of my hotmail account because i forgot my password and I tried about 82 different passwords.

[jparks6]

jparks6 on September 10, 2009 at 2:13 pm #89057

WED 9/9/09
Flying 30s x6 with full recovery: 3.25, 3.16, 3.12, 3.12, 3.16, 3.00 (handtimes)

Full Clean 3×3
Hang Snatch 3×3
Deep Squat 3×3
Box Squat 3×3,2,1
Reverse Lunges (bb) 3×10
Straight leg dl 3×8 (last at 230)
Single Leg GHR 3×8/each leg w/ 20, 25, and 30 lbs dbs
Hamstring curls 2×4-5 lowerback was torched.

[jparks6]

jparks6 on September 13, 2009 at 2:05 am #89128

THUR 9/10
Upperbody lifting
SE 2x5x80m and 1x5x50m

FRI 9/11
Flying 40s x5
Powerclean 3×3,2,1
Deadlift 3×3
Snatch grip dl 3×3
Clean and jerk 3×2
Front Squat 3×3
One Arm DB Snatch 3×3
DB Step Ups 3×6 heavy
Single Leg GHR

[jparks6]

jparks6 on September 16, 2009 at 2:20 am #89271

9/12 and 9/13 were off days
9/14
Intramural flag football game
Lowerbody
-Powersnatch 3×3
-Full clean and jerk 3×2
-Front Squat 2×12, 1×4
Started lifting and my head started pounding. I wanted to do 3×12 on front squats and just felt drained on the last set, was gonna deadlift and lunge but I felt terrible so I didn’t. I think it might have been from too much caffeine. I didn’t run, all though I had planned for an acceleration session but with the flag football game I ran alot, playin qb I scrambled a bunch so I had some accel, some agility, and some SE all in a game. The full clean and jerk is starting to come up alot. I have only been doin it since May but I started doin like 85 lbs and did 155 last night. Todays plan is for upper body lifting and SE.

[jparks6]

jparks6 on September 21, 2009 at 1:24 pm #89489

9/15 upperbody
3x5x80 @90 percent
9/16
-Full clean
-Squat
-Boxsquat
-power snatch
3×3,2,1
did core and stuff after didn’t have patientce to wait for a rack to open up for RDL
Before I did 6xflying 30s w/full recovery..fastest was 3.1 ht
9/17
upperbody
schedule and homework cut out time and didn’t get to run
9/18
-Powerclean
-Hang snatch
-Deadlift
ran out of time cuz I went home to scout elk with my dad and my roommate who I rode with went bowhunting.
9/19 to 9/20
off
pretty excited for this week of training.

[jparks6]

jparks6 on September 22, 2009 at 2:20 pm #89530

9/21
40m accels x9 w/full recovery
Deadlift 3×3
Powersnatch 3×3
Clean and Jerk 3×2
Front Squat 3×12
Fullcleans 3×2 (was goin for 8 sets of 2 but my lowerback started crampin at the beginin of 4th set, and I pulled 155 hard enough to snatch it)
abs
PLYOs
-Speed bounds 2x20m
-height bounds 2x20m
-Single leg bounds 2x20m each leg

[jparks6]

jparks6 on September 25, 2009 at 4:34 pm #89677

9/22
upper body lifting
Gen strength 320 m run plus complex
Single leg squats
single leg rdl
bentover rows
upright rows
shoulder press
tricep ext/bicep curls

9/23
Full clean 3×3,2,1
Full squat 3×3,2,1
Box Squat 3×3,2,1
SLDL 2×10
Flying 30s x6

9/24
upper body lifting
70 percent tempo
800, 400,400, 200, 200, 80, 80

[jparks6]

jparks6 on September 27, 2009 at 5:10 pm #89759

9/25
Powerclean 3×3,2,1
Snatch Grip DL 3×3,2,1
Hang Snatch 3×3,2,1
Clean and jerk 3×2
Squat 3×3,2,1

[jparks6]

jparks6 on September 29, 2009 at 3:44 pm #89810

9/26 and 9/27 off
9/28
18x20m accels w/full recov.
LIFTIN
-Deadlift 5×5,5,3,2,1 end @ 335 lbs
-CLean and Press 4×4,4,2,2 end @ 160lbs (from bottom of front squat)
-Powersnatch 5×2 end @130 lbs
-Olympic Clean 8×2 end @ 175 lbs (best 1 rep so far is 185)
-Front Squat 2×15, 1×4 (had planned to do 8 sets of 15,15,12,12,8,6,3,1 reps but my low back said I’m tired)
also planned to do some more ham/lowback stuff but I figured with my low back and hams being pretty fatigued that it would be wise if I didn’t.

so with the 20m accels I felt good but I also feel like I’m progressing in to top speed to soon, any tips. methods to remedy this?

[slowman]

slowman on September 30, 2009 at 1:29 am #89818

Try starting from a down pushup position.

[jparks6]

jparks6 on October 2, 2009 at 6:01 pm #89920

Thanks Slowman,

9/30 tues.
upperbody lifting
Gen strenght workout (320m run w/ db complex in between) total volum 1600m
9/31
intramural flag football game
-Full clean 5×3,3,2,2,1
-Hang snatch 4×4,4,3,3
-Box Squat 5×5, 3, 3, 1
was drained after that
Today 10/1
Upper body workout
Speed Endurance
2x5x80m@90% 1/4min rest reps/sets
2x5x50m @90% 1/4 min rest reps/sets

[jparks6]

jparks6 on October 5, 2009 at 3:02 pm #90029

Fri 10/2
recovery
Sat 10/3
hunting/ hiking in mountains
Sun 10/3
a little bit of hunting, 4 hour drive back to school, 15 min of quick upper body lifting before gym closed.

[jparks6]

jparks6 on October 6, 2009 at 3:48 pm #90071

10/5
monday
12x30m accels
lifting
deadlift 5×3,3,3,2,1
clean and jerk 4×4,4,2,2,
power snatch 5×2
full clean 8×2

didn’t manage my time wisely today and had to hustle to get this much done.

[jparks6]

jparks6 on October 9, 2009 at 2:12 am #90172

TUE 10/6
upper body lifting
gen strength run

WED 10/7
Flying 30s x6
-Full clean 5×3,3,2,2,1
-Hang Snatch 4×3,3,2,2
-Box Squat 5×5, 3, 3, 2, 2
-Full Squat 5x 5, 3, 3, 2
-Reverse lunges 3x 12, 10, 8
-SLDL 3x, 8, 10, 12

Felt like crap. Ran my fly 30s .2 to .3 slower off my best. Wonderin if I’m doin something wrong or if it was an off day or if I’m just kinda broken down. My pb in the fly 30 on the track I use currently with how I have it set up is 3 flat (handtimed) and yestarday my best was 3.22 (handtimed).

[jparks6]

jparks6 on October 9, 2009 at 3:49 pm #90212

THUR 10/8
upper body lifting
SE
4x5x50m 1 min/ 4 min
felt faster and had better times. Guess last night was an off day.

[jparks6]

jparks6 on October 13, 2009 at 8:33 am #90303

FRI 10/9
Powerclean 5×5,4,3,2,1
Deadlift 5×5,4,3,2,1
Snatch Grip DL 5×5,4,3,2,1
One arm db snatch 1×3
Didn’t feel well..
Sat and sun went hunting and hiked.

[jparks6]

jparks6 on October 13, 2009 at 2:48 pm #90312

was sick so I couldn’t break up my training sessions like I wanted to.
Track work
-High Knees 10m to 20m sprint x2
-Butt kicks 10m to 20m sprint x2
Accel
-20m accels x6
Top Speed
-Flying 20’s x6
LIFTING
-Olympic Clean 8×2
-Powersnatch 5×2
-Deadlift 5×3,3,3,2,1
-Olympic Clean and Jerk 4×4,4,2,2
-Front Squat 3×5,4,3
Had alot more planned but I have to study for anatomy test.
Fastest flying 20 was 2.18 HT

[jparks6]

jparks6 on October 22, 2009 at 8:01 am #90529

Tuesday was upperbody and speed endurance.
Wednesday
-30m accels and flying 30’s x6 each
-20m bound to 20m sprint x2
-10m butt kick to 20m sprint x2
Full cleans 5×3,3,3,2,1
Hang Snatch 4×3
Full Squat 5×3,3,3,2,1
Box Squat 2×3,2 (failed on the second set, which was weird because I had a great day squatting.)
THURSDAY was a rest day
Friday was high mountain elk hunting, that included about 10 miles of hiking and packing out 5 elk… on my back..
Saturday was pretty similar, a little less hiking and no packing.
Sunday was a short hike and drive across the state back to school
MON 10/20
Upperbody lifting
didn’t run because I have somethin goin on with my lungs and sinus, plus my body was really broken down from hiking all over the mountains.
TUE 10/21
50m x2 (5.69 and 5.47 HT)
20m accels x6 (fastest was like 2.48ish, That really needs work)
Flying 20’s x6 (fastest of the day was 2.28, the rest were scattered between 2.3 and 2.4, so anywhere from .1 to .3 from by personal best)
Today I’m probably gonna head back towards my hometown so I can hunt elk. No training planned but I might get some in… hopin to get an elk as the meat is really lean, and lean meat is good for your body. the Hiking is also some cross training kinda because it uses different energy systems than sprinting.

[jparks6]

jparks6 on October 28, 2009 at 2:40 pm #90773

10/22 thru 10/25 Hunting/travel
10/26 Monday
-20m accels x6
-Flying 20s x6
Full Cleans 7×2
Powersnatch 5×2
Full Clean and Jerk 3×2
Deadlift 5×3,3,3,2,1
Rack Pulls 3×3
Front Squats 3×3
Single Leg GHR 3×5 each leg
10/27 TUESDAY
upper body lifting
-tempo workout 80m x4, 200m x3, 400m x2

[jparks6]

jparks6 on November 1, 2009 at 5:40 am #90851

10/28
30m accels x3
Fly 30s x4
Plyos
Stair jumps 2×4
One leg stair jumps 2×4
LIFTING
-Full clean 5×3,3,3,2,1
-Hang Snatch 4×3,3,2,2
-Clean and Jerk 4×2
-Full Squat 4×3,3,3,2
-Box Squat 4×3,3,3,2
-Snatch Grip DL 3×3
-SLDL 3×12,10,10
-Flexions 3×5 Heavy

10/29 THUR Upper body lifting
Tempo Pyramind
80m-200m-400m (40 to 80 seconds rest between)
400m-200m-80m (around same rest)
80m-200m (same rest)
in between the three sets I rested for 3 to 4 minutes, I ran both 4’s in 66 and the track I train on is 160m around with 50m straights.
200’s were 33, 30, and 27 seconds, and 80’s were 12, 11, 10 trying to keep it at 70 percent

10/30
a lil sore cuz went really hard this week but anyway
-Powerclean 4×3, 2, 2, 1
-Deadlift 4×3, 3, 2, 1
-One Arm DB snatch 2×5, 3

[jparks6]

jparks6 on November 3, 2009 at 5:04 pm #90908

10/31 and 11/1 rest days
11/2
30 m accels x4
Flying 30’s x4
50m x2
Plyos’
broad jump 2×4
lunge jump 2×4

-Full clean 8×2
-Powersnatch 5×2
-Clean and Jerk 2×2 (shoulder issues prevented further sets)’
-Deadlift 4×3, 3, 3, 2
back was shot after that..getting close to a deload week

[jparks6]

jparks6 on November 4, 2009 at 4:19 pm #90932

Tuesday 11/3
Tempo day
50m x2 (6.56, 5.72)
80m x2 (11.x, 10.72)
110m x3 (16.x, 15,6, 14.x)
200m x2 (29.xx, 28.9)
310m x2 (50 and 51)
400m x2 (65 and 66)

tried to keep it around 65 to 80 percent. Did it pyramid style going 50, 80, 110, 200, 300, 400 then 400, 300, 200, 110, 80, 50. The third 110 was for S&G after I did some light db upperbody lifting and some abs.
-Followed the workout with Upper body lifting
DB Shoulder press 3×5 superset with Lat pulldown 3×8
DB One arm row 3×5 superset with DB arnold press 3×8
Pullups 3×10 superset with Dips 3×12 Superset with Bentover Reverse Flys 3×10
DB One Arm Tricep ext 3×5, Tricep Press down 3×15, 12, 12
ABS/CORE
-MB V-UPS 3×15
-Swiss Ball Roll Ins 3×15
-DB Side Bends 3×20/each side
-Hanging Knee Raises w/MB 3×15
-MB Russian Twist 3×24
-Leg Hugs 3×15

[jparks6]

jparks6 on November 9, 2009 at 4:13 pm #91142

WED 11/5
5x50m sprints, on 5 i rolled my ankle and there was a pop in my foot so I quit training for the day
11/6 OFF
11/7 went to doc and found out i had an old stress fracture in my foot, and arthritis in my ankles and he said he was amazed i’m doing anything more than walking..that being said i ran 1×115, 1×200, 1×400 that night cuz there is nothing to do to make it better
11/8- short hike hunting
11/9
4x80m
3x200m all around 28-29
1x400m @ 64, since i pr’d in that and hit all my times I knocked off one 400
upperbody lifting and abs after running

[jparks6]

jparks6 on November 12, 2009 at 4:59 pm #91319

monday 11/9 intramural bball game
TUE 11/10
upperbody lifting
Tempo
2×50, 2×80, 2×110, 2×200, 2×300, 2×400 went well, hit faster times in the 110, 200, 300, and 400.
WED 11/11
40m accels x2
Fly 40’sx4
50m sprints x2 (hit a HT pr of 5.37)
-Full clean 4×4,3,2,2
-Hang Snatch 4×3
-Clean and Jerk 4×2
-Box Squat 4×3,3,2,,1
-Full Squat 3×3
-Reverse Lunge 3×6
-SLDL 3×6
-GHR 3×5
-Swiss Ball Roll-Ins 3×10
PLYOS
-Broad Jump 2×4
-Lunge Jump 2×4
-Stair jump 2×4
-1 leg stair jump 2×4/each leg

[jparks6]

jparks6 on November 16, 2009 at 11:56 am #91441

THUR 11/12
upperbody lifting
tempo
3×80
3×200
3×400
done pyramid style (80, 200, 400, 400, 200, 80…)
FRI 11/13 thru SUN 11/15 off

[jparks6]

jparks6 on November 19, 2009 at 10:42 am #91522

MON 11/16
tempo
2×50
2×80
2×110
2×200
2×300
2×400

TUE 11/17
30m accels x4
fly 30s x4
50m x2
plyos
broad jump 2×4
lunge jump 2×4
stair jump 2×4
one leg stair jump 2×4
-full cleans 6×2
-powersnatch 4×2
-clean and jerk 2×2
-jump squats 1×1
felt really dead while lifting, not a lot of pop in my legs, and i was stiffening up between sets.
Today the plan is for tempo and upperbody lifting, gonna start working in more SE this week and what not…

[jparks6]

jparks6 on November 21, 2009 at 2:30 pm #91584

WED
upper body lifting
Tempo
3×80
3×200
3×400
ran pr’s in the 400 and 200 for that effort, gettin in better shape
THUR
2x40m accels
4x40m flying
FRI 11/20
7x50m
Full Cleans 4×3,3,2,1
Jump Squats 3×3
Full Squats 3×3,2,1
Box Squats 3×3,2,1
Deadlift 3×3,2,1
RDL 3×5
SL GHR 3×5
plyos’
broad jump 2×4
lunge jump 2×4
1 leg stair jump 2×4

[griff]

griff on November 22, 2009 at 5:28 am #91591

Any races scheduled? Have you had any electronic races (FAT) since you started posting? you log a lot of solid training, so I would be interested to see any progess, hand times are of no real value.

[jparks6]

jparks6 on November 26, 2009 at 6:15 pm #91780

December 5th for my first races, I had a few last year but I wasn’t makin a lot of progress and wasn’t training as smart or as hard. I’ve also got a big problem with competition anxiety..I’ve had it pretty much since I started doin track at 13 years old…in practice in high school I could run with every sprinter on my team (from 200m down), including one who went to the state finals in the 400 all 4 years, the 200 jr and sr year, and the 100 sr year..Just when I get in the blocks I start freaking out and doubting myself..Only two meets have I ever not had it that bad, one was as a senior in HS when I set my pb’s for HS (it was snowing and I was like ‘I live for this’ because of football). The other time I didn’t have the jitters way bad was last winter at BYU in the 60m..I talked myself down and was making jokes to myself before the race..got in the blocks, the gun went off and I had a great first three steps but then I tripped (i think, not real sure just know that I started fast then like 10m later my face was almost on the track)…

SUN 11/22
Upperbody lifting (supersets mixed with DB complexes and 45 seconds rest between sets)
Tempo
50mx3, 80m x3, 110×3, 200×2, 300×2, 400×2

MON 11/23
30m accels x5
Flying 30’s x5
1x50m
-Full Clean 5×2
-Powersnatch 3×2
-clean and jerk 3×2
-Jump squats 3×3
– Front Squats 4×3
-Deep squats 4×3
-GHR 3×5
-Flexions 3×5
Plyo’s
-Stair jumps 3×4
-Single Leg Stair Jumps 3×4

TUE
found out that I can’t read because the sign on the gym said open 6 am to 8 pm and I interperted it as 6 am to 10 pm and showed up at 8..my bad..

WED
Not alot of time because of closin early for Thanksgiving so I modified my original program to have less rest and be more SE..
-Full Cleans 3×5,4,3
superset w/ 30m sprint after each set of cleans, and 4 stair jumps after each sprint rest 45 seconds between sets
-Hang Snatch 3×3
30m sprint and single leg stair jump for 4 reps, 45 seconds between sets
-Clean and Jerk 3×4
30m sprint and box jump x4, 45s rest
-Box Squat 3×5,4,3
30m sprint and broad jump x4, 45s rest
-Full Squat 3×5,4,3
30m sprint and tuck jump x4, 45s
Then did some single leg GHR on a roman chair (at hometown rec, not college rec center..) didn’t really work out but I did 3×5 each leg..Did some abs and some random bi’s and tris
I used kinda light weights for it to keep the explosive nature and not to get injured..135 lbs for cleans, 95 for snatches, 115 for clean and jerk, 225, 235, and 245 for box squat, and 185 for full squat..was interesting and fun and I was lacking oxygen..I like what I did there, hopin for some feedback on if it will be beneficial..

[griff]

griff on November 27, 2009 at 9:48 am #91813

What are you racing in on Dec 5th, what distance and what are your goals, be realistic and forget about where you finish in the race, for now, race the clock and yourself, that should help you relax at race time. Once you post a proper electronic time, let that be the goal to beat that next time out. Looking at your previous bests from high school of 11.9 for 100, than I would say aim for 7.5ish for a 60 meters if thats what your racing on Dec 5th, 24.5 for 200 indoor would be a good goal to aim for.

[jparks6]

jparks6 on November 29, 2009 at 5:33 pm #91865

Ya you make a good point, the races are at 55m and 200m. I just expect alot of myself I guess cause I’ve been working my butt off and want to see the results, but sometimes it doesn’t always just show up. Thanksgiving weekend has kinda screwed me for this week’s training as my hometown rec was closed Thursday and Friday..but Friday I did get out and play some football with a few friends for about an hour and a half.

[jparks6]

jparks6 on December 3, 2009 at 4:46 pm #92019

MON
Tempo
50mx2, 80mx2, 110mx2, 200mx2, 400mx2 (ran one 400 in 62.5)
Plyo Circuit
5 sets, reps 5, 4, 3, 2,1 with 30 seconds rest between sets..
-Burpees
-Squat Jumps
-Lunge Jumps
-Mt. Climbers
Upperbody liftin w/DB complex and 45 seconds rest between sets

TUE
30m accels x5
Fly 30’s x5
1 x50m
played some basketball
-Full cleans 4×2
-Powersnatch 2×2
-Clean and jerk 2×2
-Jump Squats 2×3
-Deep Squats 3×3
-Box Squats 3×3

WED
played 1.5 hours of basketball full court

As far as the meet, it is the Wyoming Power Meet, last winter it was an open meet and this year it is an invitational. I didn’t realize that till yestarday though. However I emailed the meet director seeing if I could get in as online entries closed at midnight tonight. He didn’t email me back and at 6pm the online entries were closed. So that sucks and I’m bummed I was looking forward to getting some FAT times to base my training off of and see how well I did the last few months.

[jparks6]

jparks6 on December 10, 2009 at 3:32 pm #92336

So I found out that the meet was a closed scoring meet for UW, CSU, and UNC.
THUR 12/3
took day off
FRI 12/4
40m accels x5
50m x3
-Full Clean 3×3,2,1
-Hang Snatch 3×3,2,1
-Deadlift 3×3,2,1
-RDL 3×5
-GHR 3×5
SAT and SUN off
MON 12/7
Flying 30’s x5
50m x4 (hit an HT pr 5.29, last best was 5.37)
-Full Clean 5×2
-Powersnatch 3×3
-Clean and Jerk 3×2 (last at 155 lbs)
-Squat Jumps 3×3
-Rear Leg Elevated Single Leg Barbell Squats 4×5 each leg
-Front Squat 3×5,3,1 (last at 205)
-DB Step Ups 3×6
-SLDL 3×5
-Calves 3×15
-Single Leg Dumbbell RDL 3×6 each leg
-Single Leg GHR 3×5 each leg
-Flexions 3×8
PLYO’s
-Single Leg Stair Jump 3×4
-Stair jump 3×4
TUE 12/8
8x200m @65-75 percent
missed time on first one, ran 2 @ 30s, then ran a few 29s, 27s, and one 28.
Upperbody lifting
Barbell Complex
-Deadlift
-Hang Clean
-Military Press
-Squat
3×5 (each lift)
DB Complex
-Squat
-Shrug
-Bent over Rows
-Shoulder Press
-Split Squat
5 sets of 5,4,3,2,1 reps
WED 12/9
took off because I’m really sore from R.E.L. Squats; can hardly get out of a chair..

[jparks6]

jparks6 on December 11, 2009 at 3:53 pm #92384

THUR 12/10
-30m accels x3
-FLying 40’s x4
-50m x2 hit 5.25 and 5.28 ht
Lifting
-Full Clean and Jerk 4×2 last set at 160 lbs
-Hang Snatch 3×3
-Full Clean 3×5,3,1 did 140, 175, and 200 lbs
-Box Squat 3×5,3,1 last @ 315 and felt like I coulda went heavier but haven’t box squated heavy for a while
-Full Squat 2×5, 3 failed last set @ 260
-Rear Leg Elevated Single Leg Barbell Squat 3×8 135, 140, and 145 lbs
-DB Lunges 3×6 supersetted with
-BB RDL 3×5
-GHR 3×5
some abs, kinda tweaked my achilies late in the lift so I cut it a lil shorter than I usually do..

Found out some more interesting things about the meet that I wanted to run in Last saturday from a few of my friends on the track team here, they said that there were unattached athletes in it.. below are copies of the email I sent and the email I received trying to get in…

John,

Thanks for the interest in the meet – but it is a closed scoring meet to CSU and UNC. Best of luck

—–Original Message—–
From: Alex Parks
Sent: Wednesday, December 02, 2009 11:48 AM
To: Paul Ray Barrett
Subject: Wyoming Power Meet

Hello, I’m John Parks, and I run unattached. I noticed that the Wyoming Power Meet is an invitational and I was wondering if I could get into to it. Thanks for your consideration.

John Parks

[jparks6]

jparks6 on December 20, 2009 at 12:00 pm #92658

FRI 12/11
50m x3, 80m x3, 110m x3, 200m x2, 400m x2
SAT 12/12
Basketball 1 Hour
SUN 12/13
off
MON 12/14
-6 x 30m accels
-Full Cleans 3×3,2,1
-Powersnatch 3×3
-Clean and Jerk 3×2
-Deadlift 3×5, 3, 1
-Rear Leg Elevated Single Leg Squat 3×3
TUE 12/15
-1 hour basketball
-4x 200m
-4x 115m
upperbody lifting
WED, THUR and FRI were all weird days with no work outs
SAT 12/19
-6x200m
-1 hour of basketball

[jparks6]

jparks6 on December 28, 2009 at 1:57 pm #92876

Monday 12.21
8×30 m acc
6 x flying 20’s
-Full Cleans 5×2
-powersnatch 3×5,3,1
-Clean and Jerk 3×2
-Box Squat 3×5,3,1
-Rear Leg Elevated 3×5,3,1
-Full squats 3×5,3,1
-SLDL 3×5,3,1
some chest work as well
tuesday 12.22
-2 hours of bball
some upperbody lifting
wed-fri off, Christmas schedule at rec..
saturday
bball

[jparks6]

jparks6 on January 12, 2010 at 2:40 pm #93580

Well winter break was crazy and the holidays screwed with my training..but i’m back at school now so its full go again…
1/11
Upperbody lifting (shoulders)
Tempo workout
50, 80, 110, 200, 400 between 45s and 2m rest between reps
4 min between sets
400, 200, 110, 80, 50
stretched out afterwards…
felt good except the 400s and 1 200 were slower than desired but not bad overall..

[jparks6]

jparks6 on January 16, 2010 at 4:04 pm #93789

1/12
40m accels x5
fly 40s x4

-Full clean 6×2
-Powersnatch 3×3
-Clean and Jerk 3×2
-Box Squat 3×5,3,1
-Single Leg BB squat 3×5,3,1

1/13 off
1/14 upperbody lifting
5x200m tempo @ 70 percent

1/15
6x30m accels
6x fly 30s

-clean and jerk 4×4,4,2,2
-Hang snatch 2×4
-Full clean 3×5,3,1
-Deadlift 3×5,3,1
-Snatch grip DL 2×3

[jparks6]

jparks6 on February 12, 2010 at 5:03 pm #94651

Long time no update. My bad..the last few weeks haven’t been very good, been fightin some sickness and minor injuries.
Meet Updates: none yet, hopefully 2/19 and 2/27 for sure..the one on the 27th is an intramural track meet so it won’t be that high of competition and I have no idea if there will be FAT timing or not. I plan on running the 400 and the 200 at the intramural and the 55/60 and the 200 at the rest. Last year I was closer to Utah and Idaho and it was easier to get into those meets, plus school was cheaper and there were more opens then invitationals.

Training recap for the last few weeks: been running a lot of tempo and 400s getting back in shape. Made a workout where I try to get as many 400s as I can in under 70 seconds each (i know, not stellar) but I got 4 the first time I did it in 58, 64, 69, and 64. Been hitting a lot of 62s on my tempo 4’s and usually 28s on my tempo 2’s. Also hit some ht pr’s on speed days: 1.97 fly 20m, 3.97 fly 40s, 3.00 fly 40s (multiple times) along with multiple 4.00 on fly 4’s. Hit a 5.16 HT 50m as well.

This weeks training so far:
Monday- intramural basketball game, only had 5 on team so I played the whole game (i play really up tempo, always pushing it)
Tuesday
Accel work
-20m x2
-30m x2
-40m x2
Max V
-Fly 20 x2
-Fly 30 x2
-Fly 40 x2
Plyos
-Stair jump 2×3
-One leg stair jump 2×3 each
Lifting
-Clean and Jerk 4×2
-Box Squat 3×3
-Deadlift 3×3,2,1
-Front Squat 3×3,2,1
Wednesday : off
Thursday:
Accel
-30m x1
-40m x1
-50m x2
Max V
-Fly 30 x1
-Fly 40 x1
-Fly 50 x2 (hit a 5.09, first time doing fly 50s as they are harder to set up coming off the corner, whole straight is like 52.5 m)
Lifting
-Full Clean 6×2
-Clean and jerk 4×2
-Front Squat 3×3,2,1
-Deadlift 2×3,2
-RDL 3×8,6,4

I am also gonna see about getting into an invitational meet on the 27th instead of the intramural, I emailed the coach here about walking on and reportedly the team is full and they can’t have any more because they are at their budgets limit. Also considering trying to walk on the football team here, and there are 3 schools I am going to contact about walking on their track teams.

[jparks6]

jparks6 on February 16, 2010 at 4:51 am #94776

SUN 2/14
-Foam rolling (hamstrings, IT band, quads, hip flexors, glutes, back)
-light abs
-30 minutes of static stretching

[jparks6]

jparks6 on February 16, 2010 at 2:53 pm #94802

MON 2/15
-tempo
400m, 200m, 110m, 80m, 50m,
rest 4 minutes
-50m, 200m
10 mins stretchin
quick upperbody lift
foam rolling
Tryin not to run myself into the ground, got into a meet this saturday runnin the 55 and the 200.

[jparks6]

jparks6 on February 17, 2010 at 2:16 pm #94837

30 minutes of stretching last night
TUE 2/16
Accel
20m x1
30mx1
40m x1
Max V
Fly 20’s x2
Fly 30’s x2
Fly 40’s x2
50 mx2, timed one, ran the second from start position to work on my phases of the 50 for the 55, kinda popped up early in the acel phase, but otherwise it felt good.
Broad jump 2×3
Stair Jump 2×3
-Lifting
Full Cleans 4×2
Powersnatch 3×2
Clean and Jerk 3×2
Box Squat 1×2
SLDL 3×6
GHR 3×6
Abs, stretching
*failed on second set of box squats so I cut it off early. Felt like my CNS was fried, times were a little slower then I wanted. Possible over-stimmed myself with caffeine
Just did a long foam rolling session, gonna have another stretch before I go to bed

[jparks6]

jparks6 on February 19, 2010 at 4:28 am #94899

2/17 Wednesday
Tempo
-400m x1
-300m x1
-200m x1
-150m x1
-50m x2
Took the 4 and the 3 a little backed off then I usually do, hit the 200 pretty well, as well as the 150 which was my first time doing it indoors (160m track). The first 50 was slower then the second but I had a timing error on the second.
Also did some start tech work
5 or 6 jump outs, then had my roommate mark how far I was jumping out, and it was decent (didn’t measure, and no blocks)
also did a couple of first steps to commands (mark, set, go).
Lifted upperbody 2 lifts for chest, shoulders, back, and traps.
Foam rolled last night as well..feeling kinda sore today (hamstrings mainly) not sure how I should approach today with the meet comin up)

[jparks6]

jparks6 on February 19, 2010 at 4:44 pm #94927

2/19
Accel
-30m x1
-40m x1
-50m x1
Fly Runs
-30m x1
-40m x1
-50m x1
A few jumpouts afterwards..
Lifting
Clean and jerk 2×2
Full Clean 2×2
One Arm DB Snatch 2×3
Front Squat 2×2
Deadlift 2×2
RDL 2×6
gonna do some abs and foam rolling tonight..

[jparks6]

jparks6 on February 21, 2010 at 1:59 pm #94983

2/20
meet
55m: 7.22
200m: 25.86

I didn’t like my blocks in either race and that didn’t help. The first 10-15 meters of both races weren’t good. Made a good comeback in the 55 and thought that I ran alot faster then I did. The 200, I started out good and died in the middle. Or maybe I’m just not any good. Not exactly sure what I’m doing wrong in my training.

[jparks6]

jparks6 on February 22, 2010 at 4:27 pm #95022

2/21
intramural bball game
So after thinking about my races I noticed some positive things about my races. Last season, I got like pre race anxiety really bad. Like shaking in the blocks, and maybe even a little scared. Yesterday I was able to stay calm and relaxed. Also after I got a bad start I fought to get back in a good spot, and that was something I needed to work on last year. However in the 55, I think I came up to soon so I kinda blunted my drive phase.
200m- had a bad start again, then tried to force the first 100…ran really tense. I shoulda relaxed and ran loose, but I was trying to hard. My acceleration phase needs a lot of work. Any suggestions to help me get better outta the blocks? I’m plannin on doin heavy cleans and more squats, and more plyo’s. I know that I can do it, I just got to work harder. I have the 200m, and 400m at an intramural indoor meet this saturday so any tips to prepare and for race strategies would be appreciated (haven’t ran a 400 in comps since 08).

[Ian Cooley]

Ian Cooley on February 23, 2010 at 4:00 am #95032

I don’t have any race strategies for you but in regards to the training issues and bringing up your lacking acceleration: having looked briefly over your training for the last few months it seems to me that you have relatively little “practice” accelerating. Most of your workouts give you between three and five reps of hard accelerations. The volume isn’t ultra low but since a lot of these runs are 40-50m and such you just aren’t getting to practice actually accelerating that many times. If you are running 7.2 for 55m you probably aren’t accelerating much past 20m. I might suggest that you do something more like 3-4×3-4x20m for acceleration sessions (not this week or anything with meets coming up, but in general). That type of session should give you plenty of practice and give you enough volume to make changes while keeping the intensity of each run down a bit by not having that extra 10-30m of top speed running that you normally have.

As far as weights go, I don’t think going any heavier on cleans or anything else is really going to do you any good. As a sprinter you don’t need to be going that heavy because there is no need to put up a good 1RM. Weights are there to provide a training effect that will positively affect your sprint outcomes and they can certainly do so with low-moderate percentage loads. That’s not to say that you can’t have success with heavy weights but that heavier weights aren’t necessarily the answer when things aren’t going as well as you’d hoped.

[jparks6]

jparks6 on February 24, 2010 at 4:47 am #95084

Thanks Ian, I’ll give that 3-4×3-4x20m a try soon, after this weekend its conference and championship meets so I don’t think there will be any opens.
-Monday 2/22
8x150m @75-85 % for goal 200 time..
I tried to maintain that effort, but there were a lot of people on the track so I had a lot of lateral running as well. I did two sets of the 150’s, the first was 5×150, then the next was 3×150. The first set I rested 2 mins between runs, then 5 mins between sets. The second set I rested 3 mins between runs.

[jparks6]

jparks6 on February 26, 2010 at 9:33 am #95178

TUE 2/22 Recovery day
WED 2/23
100mx 4 13.1, 12.9, 12.25, 11.71 on the curved 160m track
200m x1 26.5 best I’ve hit on that track
400m x1 61.x alot of traffic..the problem with training in a place open to the public..

[jparks6]

jparks6 on February 26, 2010 at 4:03 pm #95190

2/25 THUR
Sprint-Float-Sprint (20m/20m/10m) x2
Fly 30’s x2
20m Accel x2
Stair Jump ups 2×3
no weights. I have an ear infection and have been feeling like crap all week. Tryin to get recovered for Saturday.

[jparks6]

jparks6 on February 28, 2010 at 12:24 pm #95248

2/27 SAT
Intramural meet
ended up running 2×55, 2×200, 2×400, and anchored a 4×1 lap relay
Got second in the 55, ran 7.09 with no blocks, standing start and no competition (bein intramurals, raced a lot of kids who don’t run regularly and were hungover), ran 6.9 in finals got second behind a 6.6, however I didn’t think I was that far off
Third in the 200, ran 26, and 26.35..the prelims were alot like the prelims of the 55, didn’t have a lot of competition to push me; the finals for the 2 were after the prelims for the 4, and I didn’t get out
Third in the 400, ran a 61 and like a 66..not in 400 shape at all, need alot of work. Kinda mailed that one in tho, one kid just ran the 400 and the relay at the end so he kicked my butt.
4×1 lap (around 160m) got invited to run after the 400 finals by a few guys and anchored it into third.
Notes: Not in shape really, however the ear infection I have probably didn’t help. I ran with no blocks and standing starts so I still need to work on my drive phase. Had fun, it was kinda like a meet with a bunch of your own teammates, there was good competition and sportsmanship, so that was pretty fun.

[jparks6]

jparks6 on March 6, 2010 at 5:49 am #95542

THUR 3/4
took MON-WED off to recover/sickness
4x60m 7.56, 7.31, 6.97, 6.78 handtimed
7x100m 12.1, 12.1, 11.87, 12.10, 11.88, 11.75, 12.00
2×150 19.53, 20.x
upper body lifting
might have pulled my groin.

[jparks6]

jparks6 on March 9, 2010 at 12:38 pm #95676

3/8/10
Intensive Tempo
100m x4 @ 70-79 % went a little long on rest as I did 2 min/rep..
60m x1
played some bball and jacked up my calf which messed with the rest of the running I was going to do
Upper Body Lifting
Back
-Reverse Grip Bent Over Rows 3×5,3,3
superset with -Inverted Rows 3×10,8,6 @bw
-One Arm DB Bent Over Rows 3×12,10,8
superset with -one arm db b/o rows 3×6,5,4 with heavier db’s
-DB curls 4×12,10, 8, 6
-Tricep Pressdowns 4×12,10,8,6
ABS
-V-Sit Knee Raise on Bench w/MB 3×15
-DB Side Bends 3×15
-Elevated Leg Crunch with weight 3×15

[jparks6]

jparks6 on March 12, 2010 at 11:25 am #95826

3/9
rested so my calf could heal up a bit
3/10
2x3xFlying 20’s, 2 min reps/4 min sets rest
2x4x20m accels, 2 min/4 min
1x55m
PLYO’s
Broad Jump 2×3
Stair Jump 2×3
Depth Drops 2×3
Lifting
-Full Cleans 3×2 135, 155, 175
-Powersnatch 3×2 95, 105, 115
-Clean and Jerk 3×2 135, 140, 140
-Top Half Half Squat From Pins 6×2 135, 155, 185, 205, 215, 225
-Full Squat 6×2 185, 205, 215, 225, 235, 240
-Front Squat 5×2 155, 165, 175, 195, 200
Static stretching post workout
-Foam Rolling and static stretching when I got home..

[jparks6]

jparks6 on March 15, 2010 at 11:03 am #95970

3/11
GEN STRENGTH
5x160m laps with DB complex in between laps x5,4,3,2,1 reps
DB Complex
-Squat
-Bent Over Row
-Shoulder Press
-Single Leg Squat
Upper Body Lifting
-Military Press 3×5,4,4
-DB Arnold Press 3×8
-DB Neutral Grip Shoulder Press 3×12
-Tricep Pressdowns 3×12
-Tricep DB Kick Backs 3×10
-Single Arm Overhead Tricep Extension 3×8
-Standing DB Curls 3×12
-Seated DB curls 3×10
-DB Concentration Curls 3×8
Played some bball with a few friends afterwards, landed on a foot after tryin to block a shot and tweaked my groin and IT band when the foot slid out from under me..Really need to quit playing basketball
3/12
-rest/recovery from Wednesday’s work out..
3/13
off drove home for spring break, good chance I will get to train outdoors this week.

[jparks6]

jparks6 on March 25, 2010 at 2:46 pm #96369

Last week for spring break wasn’t a good week for me…didn’t train well, regularly or very structured, ate a bunch of junk food and just a bad week
Anyway for this week
Mon 3/22
Tempo work
-250 x2 38 and 36
-200 x2 28 and 29ish
-150 x2 19s
-100 x2 12.4 and 12.6 looking like gale sayers running thru traffic on track
-50 x2 5.53, 5.44 no traffic
Upper Body Lifting Back
-Reverse Grip Bent Over Rows 6x 5,5,4,4,3,3
-One Arm DB Bent over rows 3×12, 10, 8
-Lat Pulldowns 3×12,10,8
Later played a dodgeball type game in the quad with some running around and falling on ice..
Felt like I tweaked my hamstring so took Tuesday off
Wednesday 3/24
-1 game of pickup basketball
Upper Body Lifting Shoulders
-Military Press 6×5,5,4,4,3,2
-DB Arnold Press 3×12,10,8
-DB Neutral Grip Press 2×8
-some misc bi’s, abs
a kinda half tempo/speed endurance day
2x100m one in 12.6, one in 14 cuz of traffic
2x60m 7.34 7.22
done cuz i had to catch the damn bus..

[jparks6]

jparks6 on March 30, 2010 at 3:03 pm #96643

3/27 a few hours of basketball
3/28 soccer
3/28
Extensive Tempo
350, 300, 250, 200, 100 @ 70 percent
actually kept everything but the 100 around 70% rested 2 minutes between reps
Upper body lifting
-military press 6×5,5,4,4,3,3
-DB neutral press 3×12
-DB Arnold Press 1×15
-DB Press 1×4
-Weighted Dips 3×5
-One Arm overhead db triceps extension 3×8

[jparks6]

jparks6 on March 31, 2010 at 12:43 pm #96680

3/29
2x50m accels
2x100m 11.65 and 11.7
Out of shape bad..tweaked my left hamstring a bit, didn’t lift.

[jparks6]

jparks6 on April 7, 2010 at 4:06 am #96900

3/30
60x20m (PACER test)
4/5
EXT Tempo
350, 300, 250, 200, 100

[jparks6]

jparks6 on April 8, 2010 at 2:30 pm #97004

4/6 off
4/7
Accelerations
3x20mxstanding
3x20mx up tall and fall
3x20mx 4 point sprint start
Max V
Fly 30s x4
50m x1
Felt pretty good running today. Did a better job of not popping straight up and down in the accels.
PLYO’s
Broad Jump 3×3
Depth Drop 3×3
LIFTING
-Full Cleans 6×2
-Clean and Jerk 3×2
-Powersnatch 3×2
-Deep Squat 6×2
-Top Half Half Squat from Pins 6×2
-Snatch Grip Deadlift 3×3
-DB Bulgarian Split squat jumps 3×4
-SLDL 4×4
ABS
-DB Side Bends 3×15
-MB Knee Raise 3×15
-Russian Twist 3×15

[jparks6]

jparks6 on April 9, 2010 at 11:52 am #97039

4/8
2 hours of basketball
was gonna play 2 or 3 games to get warm and loose but my team kept winning
Some Upper Body lifting
20 minute ice bath

[jparks6]

jparks6 on April 12, 2010 at 3:59 am #97144

4/9
Ext. Tempo
-250 x2
-200 x2
-150 x2
-100 x1
4/10
off

[jparks6]

jparks6 on April 13, 2010 at 2:30 pm #97214

4/11
Upper Body Lifting Back and Traps
-Bent Over Rows 3×6/12, 5/10, 4/8
Do a heavy set supersetted with a lighter set
-Behind Back Barbell Shrugs 3×6/12, 5/10, 4/8 same as above
-One Arm DB Rows 6×12, 10, 8, 6, 4, 2
-One Arm DB Shrugs 6×12, 10, 8, 6, 4, 2
-Lat Pull downs 6×12, 10, 8, 6, 4, 2
-Iso Lateral Row machine 3×8,7,6
-Incline DB Curls 3×12, 10, 8
-DB Curls 6×12, 10, 8, 6, 4, 2
ABS/CORE
-Swiss Ball Roll ins 3×15
-Back Extension with twist 3×12
-Rocky 3×15
-MB Russian Twist 3×15
-Leg Hugs 3×15

4/12
Accels x20 meters
3x up tall and fall
3x take a picture
3x track start
Max V
-Fly 20s x2
-Fly 30s x2
-Fly 40s x2
PYLO’s
-Stair Jump 3×3
-Single Leg Stair Jump 3×3/each leg
Lifting
-Full Cleans 6×2
-Clean and Jerk 3×2
-Deadlift 5×2
-Box Squat 6×2
-Front Squat 3×5,3,1
-GHR 3×8
ABS/CORE
-Swiss Ball MB Knee Raise 3×15
-DB Side Bends 3×15

[jparks6]

jparks6 on April 15, 2010 at 1:54 am #97278

4/13
Tempo
-350, 300, 250, 200, 100
Upper Body Lifting
-Military Press 6×5,5,4,4,3,2
-DB Arnold Press 3×8
-DB Neutral Grip Press 3×12, 10, 8
-DB Lateral Raise 3×12,10,8
-DB Bent Over Rear raise 3×12, 10, 8
-DB Front Raise 3×12, 10, 8
-Weighted Dips 4×5,5,4,4
-Decline DB Skullcrushers 3×12,10, 8
-Triceps Pressdowns 2×12, 10

[jparks6]

jparks6 on April 16, 2010 at 3:47 am #97355

4/14
5x20m accels
2xfly 20’s
2xfly 30s
2xfly 40s
1x50m
PYLOS
-Broad Jump 3×3
-Depth Drop 3×3
-low box jump 2×5
LIFTING
-Powersnatch 3×3,2,1
-Clean and Jerk 3×2
-Full clean 3×3,2,1
-Squat 5×2
-Top half 1/2 squat from pins 5×2
-RDL 3×8,7,6
ABS/CORE
-MB Knee Raise 3×15
-DB Side Bends 3×15
-Weighted Decline Sit ups 3×15

[jparks6]

jparks6 on April 19, 2010 at 6:41 am #97521

4/15 THUR off (cold, could hardly breathe)
4/16
Tempo
400, 300, 200, 100
sucked cuz it was still hard to breathe..
Upper Body lifting (chest and arms)
-Bench 4×5,5,4,4
-Incline DB Flyes 3×12
-Close Grip Bench 3×8
-Olympic Bar Curls 3×8
-Triceps Pressdowns 3×12,10,8
-Standing DB Curls 3×12,10,8
-Incline DB Curls 3×12,10,8
-DB Kickbacks 3×12
-Decline DB Skull Crushers 3×12,10,8
-DB concentration Curls 3×8,6,12
ABS/CORE
-Back extension w/twish 3×12
-MB Russian Twist 3×15
-Swiss Ball Roll Ins 3×12
-Swiss Ball MB Reverse Crunch 3×15
-Swiss Ball weighed half crunch 3×15
-Swiss Ball weighted twist 3×15

[jparks6]

jparks6 on April 23, 2010 at 4:29 am #97652

4/19
Accels
12x20m
3x standing
3x take a picture
3x push up position
3x four point track start
2x Fly 30s
Lifting
Full cleans 6×2
Clean and Jerk 3×2
One Arm DB Snatch 3×3
Squat 5×2
Top half 1/2 squat 5×2
Single Leg GHR 3×8,7,6

4/20
Upper body liting shoulders
Gen Strength
jog 160m, followed by db complex (squat, shoulder press, bent over rows, lunge) x5x5,4,3,2,1
ABS
-SB weighted crunch 3×15
-SB weighed twist 3×10
-DB side bends 3×15

4/21
20m x2
30m x2
40m x2
Fly 20 x2
Fly 30 x2
Four point track start 20m x2
four point track start 50m x1
Plyos
-Stair Jumps 3×3
-Vertical Jumps 3×3
-Single Leg stair jumps 3×3
Lifting
-Powersnatch 3×3,2,1
-Cleans 3×3,2,1
-Box Squat 6×2
-Deadlift 6×2
-DB Step ups 3×10,8,6
ABS/Core
-Elevated Leg Crunch 3×15
-MB Hanging knee raise 3×15
-MB Russian twist 3×15
-Leg Hugs 3×15

[jparks6]

jparks6 on April 27, 2010 at 3:30 pm #97782

4/22
Tempo
400,300,200,100
Upper Body Lifting
4/25
Tempo
400, 350, 300, 250, 200, 150, 100, 50
4/26
Accels 12x20m
3x Standing
3x Up tall and Fall
3x Take A Picture
3x 4 Point Start
2xFly 20ms
Lifting
-Full Cleans 3×3,2,1
-Hang Snatch 3×3,2,1
-Front Squat 3×3,2,1
-Deadlift 3×3,2,1
Had some hw plus still kinda sick and didn’t sleep well last night so I didn’t feel that great during lifting.

[jparks6]

jparks6 on April 28, 2010 at 11:11 am #97803

4/27
More of an Intensive Tempo day
2×250, 2×200, 2×150
Upper Body Lifting Back
-Reverse Grip B/O Rows 6×6,5,5,7,7,6
-Hammer Strength Row Machine 3×10,10,8
-Lat Pulldowns 3×12,10,8
-Face Pulls 3×12,10,8
-Straight Arm Rows on Machine 3×10
-DB Bent Over Rows 3×12,10,8
-DB Shrugs 2/1 method 3×6/6/6, 5/5/5, 4/4/4 (one arm for reps, other arm for reps, both arms for reps)
-DB Standing Curls 3×12,10,8
-BB Curls 3×12,8,8
-Cable Crunches 3×15
-Cable Obs 3×15, 12, 10

[jparks6]

jparks6 on April 30, 2010 at 12:08 pm #97859

4/28
Accels
20mx 2
40m x2
30m x2
Max V
Fly 20 x1
Fly 30 x2
Fly 40 x1
60m x1
Lifting
Clean and jerk 5×2
Full clean 3×3,2,2
Squat 3×3,2,2
Top Half 1/2 squat 3×2
Didn’t feel that great, plus I had to do some final projects for classes and this week is kinda slammed for me academically and I have been stressing so it wasn’t that good of a session.

Thursday 4/29
Tempo
400, 300, 200, 100
Upper Body Lifting
-Military Press 3×5,4,3
-DB Arnold Press 3×8
-DB Neutral Grip Press 3×8
-DB Decline Skull Crushers 3×12,10,8
-DB Kick Backs 3×12,10,8
-Tricep pressdowns 3×12,10,8
ABs/Core
-Swiss ball weighted crunch 3×15
-Swiss ball weighted twist 3×10
-Swiss ball weighted reverse crunch 3×15
-DB Side bends 3×15

[jparks6]

jparks6 on May 2, 2010 at 4:24 am #97899

Friday 4/30
Accels
9x20m
3xstanding
3xtake a picture
3x 4 point track start
1 x50m 4 point track start
-I feel that my first 20m is starting to come along pretty nicely.
Lifting
-Box Squat 4×3
-Rear Leg Elevated Single Leg BB Squat 5×5,4,3,2,1
-Racked Hang Cleans 4×3
-Racked Hang Snatch 4×3
ABS/Core
-MB Russian twist 4×15
-MB Knee Raises 4×15

[jparks6]

jparks6 on May 3, 2010 at 3:59 pm #97948

SAT 5/1
upper body lifting
SUN 5/2
tempo
-400, 300, 200, 100, 50, 50
ABS/Core
-Swiss ball weighted partial crunch 3×15
-Swiss ball weighted reverse crunch 3×15
-Swiss ball weighted straight arm twist 3×15
-Leg Hugs 3×15
-Inch Worm 3x10m

[jparks6]

jparks6 on May 4, 2010 at 3:31 pm #97991

Mon 5/3
Accels
15 x 20m
3x standing
3x up tall and fall
3x take a picture
6x track start
MV
1x 50m out of a track start
Lifting
-Box Squat 6×3
-Rear Leg Elevated Single Leg Squat 3×5,4,3
-Racked Hang Cleans 3×3
-Racked Hang Snatch
– Straight Leg Deadlift 5×12, 10, 8, 6, 4
ABS/Core
-Hangling MB Knee raise 3×15
-MB Russian Twist 3×15
-Cable Crunches 3×15
-Cable Ob Pull downs 6×15
-Cable Wood Chops 6×10
– Cable Straight Arm Standing Twist 6×10
PWO static stretching
-Did the same lifts as Friday’s session because my adductors were still pretty sore from the RLESLS so I figured if I did them again it would help work out the soreness. Felt pretty good, put on a box squatting clinic the form was great and I put up some good weight.

[jparks6]

jparks6 on May 17, 2010 at 11:01 am #98221

TUE 5/4
upper body lifting
Tempo, 400, 300, 200, 100, 50, 5o
Wed 5/5
18x20m starts
Lower body lifting
usual stuff cleans, deads…
THUR 5/6
tempo and upperbody lifting
Friday off
saturday gen strength moving
sunday off
Mon 5/10
12x20m
3xstanding
3xup tall and fall
3x take a picture
3x track start
Lifting
-Full cleans 3×3
-Clean and Jerk 3×2
-One Arm DB Snatch 3×3
-Full Squat 6×3,3,3,2,2,1
-Top 1/2 squat 4×3,3,3,2
-RDL 4×12,10,8,6
TUE 5/11
tempo 400, 300, 200, 100
Upperbody lifting shoulders and back
Wed 5/12
18x20m
2x standing
2x up tall and fall
3x seated
3x mtn climber
2x push up
2x take a picture
4x track start
Lifting
-Clean and jerk 4×2
-Clean 4×3,2,2,1
-Hang Snatch 3×3
-Deadlift 6×3,3,3,2,2,2
-Rack pulls 6×3,3,3,2,2,2
THUR 5/12
upperbody lifting chest and arms
FRI
Speed session
10, 20, 30, 40, 50, 60, 70, 80 all with spikes on
Plyos
-Speed bounds 2x20m
-Height bounds 2x20m
-Single Leg bounds 4x20m
all on grass
Lifting
-Box Squat 6×3,3,3,2,2,2
done with lifting because of groin injury..
Bad weather messed with my plans, Friday was the first decent day outside, and I’m back at home with the tiny indoor track so I had to make due.

[jparks6]

jparks6 on May 26, 2010 at 12:48 pm #98523

MON 5/17
upperbody lifting and basketball
TUE 5/18
4x3x20m accels
Lifting
-Full cleans 3×3
-clean and jerk 3×2
-One arm db snatch 3×3
-Box Squats 6×3,3,3,2,2,2
-Front Squats 5×3,3,3,2,2
-Deadlifts 5×6,6,5,4,2
-RDL’s 4×12,10,8,6
WED 5/19
upperbody lifting and basketball
THUR 5/20
got stranded in the mountains for 14 hours so no training
FRI 5/21
way sick from being wet and cold in the mountains no training
SAT and SUN off
MON 5/22
upperbody lifting and basketball
TUE 5/23
Track session
Max V
Flying sprints
10m, 20m, 30m, 40m, 50m, 60m, 70m, 80m it was pretty good
Lifting
-Hang snatch 3×3
-Hang clean 3×3
-High pull 3×3
-DB Jump shrugs 3×3
groin injury was acting up again and my shoulder was hurting, so I called it.

[jparks6]

jparks6 on June 20, 2010 at 1:02 pm #99521

Been a hectic few weeks, looking for a job, dealing with injuries, sickness, and terrible weather (rain and snow). Any way last week I had a pretty decent week, and the first half of this week went well. I just started work out in the truck shop again so I was kinda drained thursday and friday. I have reduced sets on olympics down to three, and kept squat and deadlift variations at 6 sets.

[jparks6]

jparks6 on July 1, 2010 at 1:19 pm #99849

LAST WEEK
Monday: upper body lifting
Tuesday AM: Cleans 3×2, Clean and Jerk 3×2, Hang Snatch 3×3
Tuesday PM: Box Squat 6×3,3,3,2,2,2, Deadlift 8×3,3,3,2,2,2,1,1
basketball
WED: off
THUR: upper body lifting
FRI:
Mountain Sprints (like hill sprints but steeper and at a higher altitude
10m x4
20m x8
30m x4
40m x1
full recovery, felt it in my hips
Lifting
Cleans 3×3
Clean and Jerk 3×2
DB Snatch 3×3
Full Squat 6×3,3,3,2,2,2
SAT/SUN: off
THIS WEEK (So Far)
MONDAY
AM SESSION
-Deadlift 6×3,3,3,2,2,2
-Clean and Jerk 3×2
PM Session
-Full Clean 5×2
-One Arm DB Snatch 3×3, 2×2
Mountain Sprints
10m x4
20m x2
30m x2
40m x1
50m x1
60m x1
had to kind of hurry through cuz the sun was setting and there were probably 10,000 mosquitos
TUESDAY
AM Upper body lifting (back)
PM chiropractor and massage
WEDNESDAY
AM: Clean 4×2 (on set #3 I fell on the catch and threw the bar away from my head and it hit both legs right in the ankle area, it hurt(
Front Squat 6×3,3,3,2,2,2
work, then my legs were hurting (probably bone bruised) and flexing my foot was hurting so I decided to take the night off, very frustrated

[jparks6]

jparks6 on July 3, 2010 at 5:10 am #99889

Thursday: upper body lifting
FRI:
AM Session
-Box Squat 6×3,3,3,2,2,2
-Full Squat 9×3,3,3,2,2,2, 1 (280 pr), 1 (290 pr), 1 (300 pr)

[jparks6]

jparks6 on July 16, 2010 at 4:42 am #100234

Tuesday was upperbody (7/6)
Wednesday 7/7
AM
deadlift 3×5,3,1
PM
Snatch and clean and jerk 3×2
Thursday (upperbody)
Friday (7/9)
AM
Squat 3×5,3,1 (290 last)
box squat 3×5,3,1 (315 last)
RDL 3×12,10,8
speed work
10, 20, 30, 40, 50, 60, 70, 80

Monday 7/12
AM session
Deadlift 3×5,3,1 (340 last
PM
Snatch 4×2
Good mornings 2×8
Tuesday 7/13 off
Wednesday 7/14
-Clean and jerk 3×2
-Front Squat 3×5,3,1 (220 last)
-Reverse lunge 3×8,8, 5.5 (failed on last set)
-RDL 3×12,10,8
Track work
Accels
3x4x20m (standing, up tall and fall on grass/ take a picture and track starts on track)
Max V
flying 30’s x3 on track

Running the 5,3,1 for my squat, front squat, box squat, and deadlift so that the 5 set is in the 70 to 80 percent 1rm range, 3 set is in 80 to 90 percent and 1 set is 90 percent and up, went 10 lbs under my 1rm the first week, going 5 pounds under this week, going to hit the 1rm maxes next week, and hopefully hit 5 lbs heavier the 4th week for the 1 set.

[jparks6]

jparks6 on July 21, 2010 at 2:07 pm #100348

Tuesday off
Wednesday PM
-Front Squat 3×5,3,1
-Box Squat 3×5,3,1
-Clean and jerk 3×2
-SLDL 3×12,10,8
TW
-3x4x20m
Thursday
Lifted 2 lifts for every upper body muscle group
Friday
-Squat 3×5,3,1
-Full Clean 4×2
-Reverse Lunge 3×6
kinda aggravated what seems to be an abdominal muscle strain
Sat/Sun off
Monday 7/19
AM
Deadlift 3×5,3,1
Abs
PM
-Powersnatch 3×5,3,1
-Hang snatch 3×3
-DB Snatch 3×3
-RDL 3×12,10,8
TW
4x3x20 m accels
Tuesday
AM upper body lift

[jparks6]

jparks6 on July 23, 2010 at 4:12 pm #100383

Tuesday 7/20 PM off
Wednesday 7/21 off, didn’t feel well all day,
Thursday 7/22
PM training session
Lifting chest strenght
Bench 3×5,3,1
Incline DB Flys 3×12,10,8
Decline DB Bench 3×8
Triceps
-Close grip bench 3×8
-Weighted dips 3×5 (heavy)
-Seated db overhead extensions 2×6 (failed on third set)
biceps
-barbell curls 3×8
-INcline db curls 3×8
-DB concentration curls 3×6
ABS
-Cable crunches 3×15
-Cable obs 3×10
-Knee Raises 3×15
-Swiss ball roll ins 3×15
Conditioning
Medball throw circuit
-slams x10
-chest pass x10
-sideways oblique toss x10/each side
-punch pass x10/each arm
-tricep extension pass x10
-granny toss x 10
-backward granny toss
did 3 rounds, last round with a heavier medball, rested 4 minutes between sets
Gen Strength circuit
-1/2 mile jog, stopping every lap, did 10x pushups, squats, incline pushups, lunges, decline pushups, mountain climbers, and jumping jacks
Lifting Traps
-one two db shrugs 3×12,10,8
-BB behind back shrugs 3×12
-BB silverback shrugs 3×8
-incline db shrugs 3×8
-Face pulls 3×12,10,8

[jparks6]

jparks6 on July 25, 2010 at 12:42 pm #100424

Fri 7/23
4x20m accels,
strained a muscle or something in the bottom of my left foot, hurt to run on so I stopped
Lifting
Squat 3×5,3,1 (300)
Box Squat 3×5,3,1 (315)
Front Squat 3×5,3,1 (225)
Full Cleans 3×5,3,1
SLDL 3×12,10,8
Sat 7/24 off
Just out of curiosity, how much aerobic work could I do before it interferes with my training for the sprints? (just for some general conditioning)

[jparks6]

jparks6 on August 3, 2010 at 1:29 pm #100690

so the week of 7/25 to 7/31 my gym was getting the floor refinished and was closed from wednesday till today, i wasn’t feeling good monday, so I gave it hell to get 3 days worth of lower body lifting done tuesday
AM
Deadlift 3×5,3,1 (350))
PM
-helped some hs bball players with SPARQ workout
Squat 3×5,3,1 (305)
Front Squat 3×5,3,1 (230)
Box Squat 3×5,3,1 (325)
Powersnatch 3×5,3,1
Full Clean 3×5,3,1

used the rest of a week as a deload week after 4 prs in a day
Today 8/2
-Deadlift 3×5,2,1 (355)
-Clean and Jerk 3×5,3,1 (130)
-HIgh Pulls 3×5,3,1
-Racked Jerks 3×5,3,1
-DB Step Ups 3×8
-RDL 3×12,10,8
4x3x20m accels
started running the 5,3,1 on my oly’s like I did on my squats/deads

[jparks6]

jparks6 on August 28, 2010 at 1:06 pm #101498

8/3 upperbody liftin
8/4
front squat 3×5,3,1 (235)
box squat 3×5,3,1 (330)
power snatch 3×5,3,1
hang snatch 3×3
db snatch 3×3
4x3x20m
8/5 upper body lifting
8/6
squat 3×5,3,1 (310)
cleans 3×5,3,1
4x3x20m
8/7-8/8 off
8/9
deadlift 3×5,3,1 (360)clean and jerk 3×5,3,1
RDLs 3×12,10,8
4x3x20m
8/10 upperbody
8/11
-front squat 3×5,3,1 (240)
-clean and jerk
4x3x20m
8/12 upper
8/13
rec was closed so I didn’t get to train
8/14-8/15 off
8/16
deadlift 3×5,3,1 (365)
box squat 3×5,3,1 (335)
powersnatch 3×5,3,1
hang snatch 3×3
db snatch 3×3
rdl 3×12,10,8
8/17
upperbody and 3×200, 2×100 @70%
8/18 off
8/19 upperbody and 3×200, 2×100 @70
8/20
squat 3×5,3,1 (315)
front squat 3×5,3,1 (240)
clean 3×5,3,1
SLDL 3×12,10,8
3x3x20m, 1x50m

[jparks6]

jparks6 on August 28, 2010 at 1:14 pm #101499

8/21 upperbody lifting
8/22
upperbody liftin and 3x200m, 2x150m @70
8/23
Deadlift 3×5,3,1 (370)
Powersnatch 3×5,3,1
Hang snactch 3×3
db snatch 3×3
RDL 3×12,10,8
3x30m, 3x40m, 2x50m
8/24 upperbody lifting
3x200m, 1x150m, 1x50m @70
8/25
Front Squat 3×5,3,1 (250)
Box Squat 3×5,3,1 (340)
Clean and Jerk 3×5,3,1
4x3x20m
8/26
upperbody lifting and general strength 1/2 mile run
8/27
Squat 3×5,3,1 (320)
Clean 3×5,3,1
SLDL 3×12,10,8
Glute Ham Raise 3×6
Max-V
Flying 20’s x4
fly 30’s x3
fly 20’s x2

[jparks6]

jparks6 on September 4, 2010 at 2:18 pm #101685

8/30
deadlift 3×5,3,1 (375)
powersnatch 3×5,3,1 (130)
hang snatch 3×3
DB snatch 3×3
Single Leg GHR 3×5/each
Track work
3x30m
3x40m
2x50m
8/31
upperbody lifting
800 meter general strength run w/ bodyweight exercises each lap
1×200
1×150
1×100
1×100
9/1
Front Squat 3×5,3,1 (255)
Box Squat 3×5,3,1 (345)
Clean and Jerk 3×5,3,1 (140)
RDL 3×12,10,8
Speed work/accels
4x3x20m
9/2
upperbody lifting
800m easy jog
1×400
1×200
1×100
1×50
9/3
Squat 3×5,3,2 (325)
Full Clean 3×5,3,1 (185)
SLDL 3×12,10,8
Speed work
FLying 20’s x4
Flying 30’s x3
Flying 40’s x2
felt a little overtrained and tight today.

[jparks6]

jparks6 on September 14, 2010 at 1:03 pm #101980

9/6
Deadlift 3×5,3,1 (380)
Powersnatch 3×5,3,1 (135)
Hang Snatch 3×3
DB One Arm Snatch 3×3
TW
30m x3
40m x3
50m x3
again felt over trained so I cut the session a little short.
9/7
Upperbody lifting, 800m General strength run, intramural flag football
9/8
Front Squat 3×5,3,1 (260)
Box Squat 3×5,3,1 (350)
Clean and jerk 3×5,3,1 (145)
RDL’s 3×12,10,8
GHR 3×6 (heavy)
TW Accels
4x3x20m
9/9
upperbody lifting
1/2 mile easy warm-up jog
6x150m at about 70%
9/10
-Squat 3×5,3,1 (330)
-Full Clean 3×5,3,1 (190)
-SLDL 3×12,10,8
-Single Leg GHR 3×5
TW
Flying 20’s x4 (1.97 fastest)
Flying 30’s x3 (2.97 fastest)
Flying 40’s x2 (3.91 fastest)
Sat/Sun archery hunting, lots of hiking steep mountains
Monday 9/13
-Deadlift 3×5,3,1 (385)
-Powersnatch 3×5,3,1 (130)
-Hang Snatch 2×3
3x30m
2x40m
caught a cold and felt drained so I cut it short..

[jparks6]

jparks6 on September 21, 2010 at 3:54 pm #102140

tuesday 9/14 upperbody lifting and gen strength run and intramural flag football
wednesday 9/15
-front squat 3×5,3,1 (265)
-Box Squat 3×5,3,1 (355)
-Clean and Jerk 3×5,3,1 (150)
-RDL 3×12,10,8
-GHR 3×6
TW
4x3x20m accels
Thursday 9/16
upperbody lifting
1/2 mile easy jog
6x150mm
Friday 9/17
Squat 3×5,3,1 (335)
Full clean 3×5,3,1 (195)
SLDL 3×12,10, 8
Single Leg GHR 3×5/each leg
TW
Flying 20’s x4
Flying 30s x3
FLying 40s x2
Saturday and Sunday hunting/hiking..hiked a lot saturday, like more than I did last week.
Monday 9/20
Deadlift 3×5,3,1 (390)
Powersnatch 3×5,3,1 (135)
Hang Snatch 3×3
Rack Pulls 3×3
One Arm DB Snatch 3×3
RDL 3×12,10,8
Seated Hamstring Curls 3×6
TW
4x3x20m accels

[jparks6]

jparks6 on October 9, 2010 at 7:10 am #102531

The last two weeks’ training was the same as the week before with 5 lb heavier on the 5/3/1 lifts.
This week I’m doing a deload week
Monday
-Deadlift 3×2 (75/85/95 percent 1rm)
-Powersnatch 3×2 (same as above)
-DB Snatch 3×2
-RDL 3×12,10,8
Accels
4x3x20m
TUESDAY
upperbody lifting and 1/2 mile gen strength run
Wednesday
-Front Squat 3×2 (75/85/95% 1rm)
-Box Squat 3×2 same
-Clean and jerk (same as aboe)
-GHR 3×8
Accles 3x30m, 2x40m, 2x50m
THUR
upperbody lifting, no running, glute felt strained.

[jparks6]

jparks6 on December 20, 2010 at 4:28 pm #104160

Sorry for no update in awhile. I ran the modified 5/3/1 up until last week. Got decent strength gains, legs are kinda tore down. The last two weeks I went 6 sets of 2 reps, first 3 sets on the lighter side of heavy, around 100 pounds lower than 1rm for squats, deads, etc, and using really explosive contractions. The last 3 sets were just heavy doubles. Pretty much kept to the same running workouts. The last part of this semester has been busy has I was swamped with schoolwork and trying to raise a couple grades up, ended with a 3.0 gpa, best I’ve had in a few semesters. I also had a very close family member pass, so that has thrown some kinks into things. I’m back at my hometown training at the city rec center (tiny weightroom, 114 meter track). I’m gonna try to really mix things up this week and possibly next week as well, going lighter on squats, deads, and their variations, focusing more on olympic lifts, pylo’s and running. My accels are starting to feel alot better. I’ve had some problems with a little bit of being burned out mentally. I’ll update more frequently.

[jparks6]

jparks6 on January 21, 2011 at 4:27 pm #104872

Mon 1/10/11
-Deadlift 3×5,3,1
-Box Squat 3×5,3,1
-Powersnatch 3×5,3,1
Accels/starts
4x3x20m
Hamstrings
-RDL 3×12,10,8
-Laying curls 3×8
TUE 1/11/11
-upperbody lifting
800m gen strength run
WED 1/12/11
-Front Squat 3×5,3,1
-Snatch Grip DL 3×5,3,1
-Clean and Jerk 3×5,3,1
-DB One Arm Snatch 3×3
Long Accels
3x30m
3x40m
THUR 1/13/11
-upperbody lifting
800m warm up
2×150, 2×100, 2×60, 2×55
FRI 1/14/11
-Squat 3×5,3,1
-Full Clean 3×5,3,1
Max V
Flying 20’s x4
Flying 30’s x3
Flying 40’s x2
Saturday 1/15/11
upper body lifting
800 m gen strength run
MON 1/17
-Deadlift 3×5,3,1
-Box Squat 3×5,3,1
-Powersnatch 3×5,3,1
-One arm db sntach 3×3
Starts/accels
4x3x20m
Hamstrings
-RDL 3×12,10,8
TUE 1/18
upperbody lifting
800 meter warm up
2×150 (around 19)
2×100 (around 12.5)
2×60
2×55
WED 1/19
-Front Squat 3×5,3,1
-Snatch Grip DL 3×5,3,1
-Full clean and jerk 3×5,3,1
-SLDL 3×12,10,8
Long Accels
3x30m
3x40m
3x50m
2×36.4m
THUR 1/20
upperbody lifting
800 meter gen strength run
2×150, 2×100, 3×60, 3×55

[jparks6]

jparks6 on January 22, 2011 at 2:28 pm #104886

FRI 1/21/10
-Squat 3×5,3,1
-Full Clean 3×5,3,1
MAX V
-Flying 20s x4
-Flying 30’s x3
-Flying 40’s x2
1×55
1×60
Feels like I have a strain in my lower abs, kinda felt tight today, little stressed about some school stuff. Open at Mountain States Games at Idaho State next weeekend.

[jparks6]

jparks6 on January 27, 2011 at 4:52 pm #105017

MON 1/24
-Deadlift 3×5,3,1
-Box Squat 3×5,3,1
-Powersnatch 3×5,3,1
-One Arm DB Snatch 3×3
Accels
3x4x20m
MAX V
2xflying 40
2x60meters
Lying leg curls 2×8
Lying leg one leg lowering leg curls 2×8

TUE 1/25
upperbody lifting
800m gen strength run
2×150
2×100
4×60
3×55

WED 1/26
-Front Squat 3×5,3,1
-Deep Squat 3×5,3,1
-Full clean and jerk 3×5,3,1
-Full Clean 3×5,3,1
-Snatch Grip Deadlift 3×5,3,1
long Accels
3x30m
3x40m
3x50m
1x60m
pwo
foam rolling
static stretch
ice bath

[jparks6]

jparks6 on February 1, 2011 at 4:43 pm #105161

THUR 1/27
800 meter general strength run, easier pace
dynamic warm-up
2x60m
upperbody lift

FRI 1/28
Race day
60m @ Mountain States Games at ISU
Positives from race day: good mental preparation, good warm-up, felt good and loose, didn’t pysch myself out in the blocks, was calm and confident, had a good start, good drive phase.
Negatives: top speed should have been better, maybe I was a little too calm in the blocks, and my time was 7.7, and I was expecting a huge pr because in training I had been hitting hand times ranging from 6.57 to 7.12 (I don’t read too much into my hand times other than to have a general idea of where I should be at in competition) so I was expecting a lot more and was bummed. However, I still beat a few division 1 kids who have coaches who have been at it longer than 3 years and better facilities than I do.

I’ve also started doing a lot of visualization to help with prerace jitters, nerves, and performance anxiety. It got to the point that from Wednesday night on, I wasn’t nervous thinking about the race, I was jacked up. Any mental tips, or other tips to help out would be greatly appreciated. BTW ISUs track at holt arena is plywood, so that may have contributed to my mental state during the race.

MON 1/31
-Deadlift 3×5,3,1 (400)
-Box Squat 3×5,3,1 (355)
-PowerSnatch 3×5,3,1 (140pr)
-DB one arm snatch 3×3
-SLDL 3×12,10,8
-45 degree glute/ham/back 3×8
-flutter kicks 3×40
-db side bends 3×15/each side
Track Work
Starts/short accel drills
4x3x20m (standing, up tall and fall, take a picture, full 4 point block start w/o blocks)
Max-V
2xflying 35’s
3×55 meters

I know that I’m alot faster than what I ran last weekend. That may not have always been the case but I know, i’ve put in the work, I’m looking to run again this weekend, and hoping that last weekend was just getting rid of the rust from not competing in a long time. Any help will be greatly appreciated you guys have a lot of knowledge and the results to show.

[jparks6]

jparks6 on February 23, 2011 at 6:21 am #105709

Been staying on the same training schedule. Competed in the 55 meters at Chadron State Twilight on February 4th, had a weekend off, and then competed last weekend at the Weber State Wildcat Open. Been having a problem with standing up too early in my drive phase, thought it was a problem with the blocks, so At the Wildcat I ran without blocks, and it didn’t help. Last Thursday I kinda tweaked my quad, and on Saturday at the Wildcat I pulled my quad. Last night I lifted Lower body and it was fine during lifting, during my warm up for my track work out it felt alright, during my first 20 meter though I pulled up because it was hurting again. I was planning to switch some things around, no major changes just kinda mix it up so my body won’t be used to everything. With the quad injury though I’m not going to run tonight, I’ll probably hit up the stationary bike and maybe jog a little bit.
Last Nights Lifting
-Box Squat 3×5,3,1 (310, 340, 370) did these first
-Deadlift 3×5,3,1 (355, 385, 410)
-Powersnatch 3×5,3,1 (125, 135, 140)
-DB One Arm Snatch 3×3/each arm (75, 80, 85)

Any advice on the quad pull? Extension of the leg doesn’t hurt, flexion hurts, most leg movements don’t hurt but heel recovery.