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Archive for the ‘Deadlift’ Category

April 25, 2019

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THURSDAY– 4AM

CIRCUIT x 4 (+ 24 lb weight vest)
Push up – 10reps
Pull up – 5r
Front squat – 120 lbs x 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Overhead press – 120 lbs x 3r
Ab wheel x 8r

1 mile weighted walk

NOTE:

  • AM body weight 174.5 lbs
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April 22, 2019

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MONDAY– 4AM

CIRCUIT x 4 (+20 lb weight vest)
Push up – 10reps
Pull up – 5r
Front squat – 115 lbs x 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Push press – 115 lbs x 5r
Ab wheel x 5r

NOTE:

  • AM body weight 174.5 lbs

April 18, 2019

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THURSDAY– 4AM

CIRCUIT x 4 (+20 lb weight vest)
Push up – 10reps
Pull up – 5r
Front squat – 115 lbs x 5
Single leg RDL – 24 kg x 10 (5/5)
Chin up – 5r
KB Snatch – 28 kg x 10r (5/5)
Ab wheel x 5r

1 mile walk

NOTE:

  • AM body weight 176

Written by SJ

April 18, 2019 at 5:44 am

April 16, 2019

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TUESDAY– 4AM

CIRCUIT x 5 (+20 lb weight vest)
Push up – 10reps
Pull up – 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Push press – 105 lb barbell x 5r
Ab wheel x 5r

1 mile walk with weight vest

TUESDAY- 7PM

CYCLING  (Track Masters Category – 14 riders)
45 minute warm up

Omnium overall placing – 8th
5 -Lap Scratch  –  7th
8-Lap Tempo – 7th
10-Lap split scratch – 6th
40 Lap points race – 6th

NOTE:

  • AM body weight 175
  • Raced near the front in all four races.  Came close to getting dropped with 10 laps to go in the fourth race but chased and got back in after a sprint lap.   Last year I would have been dropped in the first 20 laps.  My strength has improved from consistent long moderately hard rides over the winter.
  • I need more speed endurance (capacity to prolong duration of near maximal efforts) and then more power to contest sprints.  I can feel I’m racing against stronger riders.  They can raise their speeds faster for longer and still have power in reserve for the sprint while I’m just enduring.   In my opinion, my speed endurance is only going to improve if I race hard weekly.  It is difficult to match those conditions training by myself.   I can work on sprint technique and power by myself.
  • I can’t say how much progress I can make this season.   I’m going to avoid racing on consecutive days unless one day is a sprint format only.   When I do endurance related events (mass starts, pursuits) I want to be fully recovered and make 100% efforts.

June 7, 2017

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WEDNESDAY 10 am

BENCH PRESS
185 lb x 3 reps
225 x 5 singles

SQUAT
230 lb x 8 reps x 1 set

DEADLIFT (alt grip)
320 lb x 5 reps x 1 set

HIP THRUST
320 lb x 5 reps x 2 sets

PULL-UPS (+50 lb)
2 reps x 2 sets

DIPS (+50 lb)
5 reps x 2 sets

Written by SJ

June 7, 2017 at 10:51 am

June 5, 2017

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MONDAY– 4 am

BENCH PRESS
185 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
250 lb x 5 reps x 2 sets

HIP THRUST
300 lb x 5 reps x 2 sets

CLOSE GRIP PULL-UPS
5 reps x 2 sets

KETTLE-BELL SNATCH (36 kg)
5 reps x 2 sets each arm

May 31, 2017

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WEDNESDAY– 4 am

BENCH PRESS
185 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
245 lb x 5 reps x 2 sets

HIP THRUST
305 lb x 5 reps x 2 sets

AB WHEEL
20 reps

RING CHIN-UPS (L- Sit)
8 reps x 2 sets

KETTLE-BELL SNATCH (36 kg)
8 reps x 1 set each arm