February 7, 2010
Chin-Ups
10 sets of 5
Summary:
Sunday AM…Cold symptoms improving. Friday PM and Saturday AM was the worst of it. Won’t run for 7 days. Maybe lift in 4-5 days.
February 5, 2010
NOTE:
A cold going around work the past few weeks finally caught up to me Wednesday…maybe what I was fighting last week. Just have to ride it out. All-comers will have to wait a couple weeks.
February 2, 2010
TRAINING: Tuesday, 6PM; Technique / Strength
WARMUP: Mobility drills; rope – 100 both feet, 50 each foot; snatch warmup
SNATCH (Doubles)
95lb x 10reps
DEADLIFT (Clean Grip)
200 x 5
230 x 5
260 x 8
WEIGHTED PULLUPS
5 sets of 5reps + 25LB
REVERSE CRUNCH
3 sets of 25
SUMMARY
Energy level is better this week. Still working on snatch technique before adding weight.
January 31, 2010
TRAINING: Sunday, 5:30PM; Sprints Week 2
WARMUP: 1 mile walk; dynamic drills; build up – 40 meters, 60 meters, 80 meters off blocks; 400 meters – accelerate every 50m – 1min:24 secs.
250 METERS @85% (<45 secs – 7 min recovery)
1. 42.6 secs
2. 42.7 secs
3. 41.3 secs
4. 42.6 secs
BLOCKS (grass)
4 starts – stride out 10m
BURPEES
5 sets of 10
Stretch / 1 Mile Walk
SQUATS
145 x 5
170 x 5
190 x 10
AB/WHEEL
2 sets of 25
PULL-UPS
15
SUMMARY
Runs were hard – felt tired. Considered stopping after second 250. 250 times are improved by about 1.5 secs since two weeks ago. I’m more confident running off/out of blocks, but still not 100%. Takes 45 minutes to warmup.
January 30, 2010
TRAINING – Saturday, 11:30AM; 5 3 1
OVERHEAD PRESS
95 x 5
100 x 5
115 x 10
SUMMARY
Not much to say about this…felt like a warmup. But, I can see how it might work if I’m seeking 25lb increase of 1RM over 12 months. And, it might blend well with run and olympic lift training so I don’t over train. I’ve been dealing with some kind of bug since early in the week…only symptoms are upper respiratory, occasional fatigue – mostly morning and night, yesterday was probably the worst. I took about 4 “naps” this week after work.
January 28, 2010
TRAINING: Thursday, 6PM; Sprint Training Week 1
WARMUP: 1mile walk; dynamic drills; 400meter easy; build up – 40/60/80/100meters walk back between
60 Meters (5 min rest between; 3 point start)
4 x 60 meters - between 9.7 and 9.1 secs (@ 85%)
400 Meters (Hard)
1 min 16secs.
BENCH PRESS
147.5 x 5
167.5 x 5
192.5 x 9
SIT-UPS
25
SUMMARY
The purpose here was to introduce some starting accelerations and continue 85% efforts. I was wary of my first couple steps – that’s generally when injuries occurred last year. Running repeats out of a 3 point stance was something I haven’t done w/o injury in well over a year, so I decided to stop while I was ahead. The 400m was 90-95% effort. I can’t remember the last time I ran a hard 400 meters.
This was the first “Wendler” bench workout…the book is coming in the mail, so I’m using internet resources. I’m not completely sold on this concept – I’m still interested in strength without hypertrophy. 531 does seem to lend itself to increasing training frequency without over training. I need to find a good balance of weight & strength, so I won’t be sprinting with an extra 5-10lbs.
An observation – my race results at 19% body fat are comparable to those when I was below 10%. My fastest times were between 11% and 15% – essentially where I am right now. If I reduce to 10% or below again, it will need to be because of added lean mass (and strength).
January 26, 2010
TRAINING: Tuesday, 6PM; Strength
WARMUP: Dynamic drills
SNATCH (singles)
6 x 95lbs
SQUAT
135 x 5
205 x 1
235 x 1
BENCH
135 x 5
205 x 1
235 x 1
DEADLIFT (Clean Grip)
235 x 5
305 x 2
OVERHEAD PRESS
145 x 2
PULLUPS
2 sets x 10
SUMMARY
I’m going to do “Wendler’s 531″ program for 4-6 weeks…the purpose of these lifts was to estimate 1 RMs. Still recovering from Sunday sprint training. My energy level is improved this week. I’ve lost a ton of strength over the past month – no doubt due to increased intensity on the track, and reduced food intake over 6 weeks in December & January. Haven’t deadlifted in awhile – not as much drop off as I expected.
Current 1RM estimates: Squat – 255; Bench 250; Deadlift (clean grip) 350; OHP – 155
January 24, 2010
TRAINING: Sunday, 10AM; Sprints Week 1
WARMUP: 1 mile jog; dynamic drills; Build up: 40meters, 60meter, 80meters, 100meters
150 METERS < 27secs (@85%) – 6 min recovery
1. 26 secs
2. 25 secs
3. 24 secs
4. 24 secs
5. 22 secs
1 mile jog
SUMMARY
My times are about a second faster than two weeks ago. I’m covering 10 meters by almost 2 – 10ths of a second faster up to 250 meters. This is pretty much my target - bring down the times in small increments at distances up to 250 meters. This method is significantly different than my previous methods (full intensity every work out between 0-50 meters). In previous seasons I would be tired just running one of these intervals at 85-95%.
It will take me longer to get to peak speeds this way, but the increased volume has some advantages:
- less injury risk
- repeatability with multiple heats and events
I’m still getting soreness and triggers lateral to my achilles - maybe related to cornering on the track.
January 21, 2010
TRAINING: Thursday, 6:00PM; Transition Week 4 (Recovery week)
WARMUP: 1 mile walk; dynamic drills; 400 meters; build up – 40 meters, 60 meters, 80 meters
250 Meters (2 minute recovery)
1. 54 secs
2. 52 secs
3. 50 secs
4. 49 secs
5. 47 secs
6. 47 secs
1 Mile Walk
SUMMARY
Been off the track for a week, it took 3 intervals to feel warmed up. Ran these about 75% with a focus on running smooth and relaxed. Minimal recovery.
January 19, 2010
TRAINING: Tuesday, 6PM
WARMUP
Snatch doubles – 95lbs x 6
Squat – 165 x 5
Atomic Pushup x 30
Low Row x 20
SUMMARY
Light workout…my back and hip flexors are over-worked from installing a floor over the past few days. I’ll do an easy run on Thursday and probably begin training again on Saturday.
