Adarq.org

Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( , sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
  
  -DB bench press: 60lbx4x5 (post injury  ) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
  
  -GHR S1: 3x8   (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.

I was never very interested in basketball. But I do know MJ makes fantastic commercials for Hanes.  You can't possibly argue over Hanes's comfort. 

Thursday 1/7/2011:

-Track Warmup

-Hurdle run throughs/starts
  -About 15 runs over just 2 hurdles

-Squats: 210x2x2, 215x2x2   (easy)
-DL: Worked up to 255x3
-Dips/pullups: 2x5

-Stretch + PWO shake.


Squats were fun. Especially since the PR felt easier than usual. Maybe I worked up to the weight too fast, but I think I just don't like the form I'm using. I kinda liked the sumo style I was using last week. Still not sure what I should do for weightlifting next week leading up to my meet. Just go lighter? Slightly different routine? Taper?

I just realized all my other posts said 12/x/2010.... LOL. fixing that now.

Thursday 1/6/2011:

-Track Warmup

-400m accelerations (~120-130m laps)
  -1 lap jog
  -1 lap run
  -1 lap sprint. (400 pace)
  -1 lap walk
  -Rest until next group is finished (~3 min)
  -Repeat 2x more.

-Stairs (x3)
  -Right leg bound up (ea. step)
  -Squat each step on the way down
  -Left leg bound (ea. step)
  -Walk down
  -Double leg bounds (every other step)
  -Squat down
  -High knee/runner up (ea. step)
  -Walk down

-Core
  -Follow the leader BW squats
  -25 crunches
  -Planks. (added elbow variation... 15 sec hold each)
  -Follow the leader hell sits (time varies)
  -15 pikes

-Stretch + PWO shake.


Notes: Actually a pretty hard day on the quad, but I'm still feeling the runs bring out the soreness in my posterior chain more than ever. I feel like my sprints are actually implementing the back more now. (<--- super useful for hurdles) Hurdle technique day tomorrow. Runs are really easy so I might add some weightlifting and take the whole weekend off. Excited for next Saturday.

Notes #2: This is a long way off, but I think this summer (or after a small deload phase after track season) I want to focus on strength. I don't mean just get to the weightroom and do near max rep stuff... I want that to be part of it too, but I really want it to focus on the craziest stuff possible. Single leg squats (weighted) and one arm pushups included. Possibly attempt to build up to a single arm pullup. I just want to do something to get absurdly strong. Not really going to worry about the weight. At my current size some will pack on from increased diet and muscle strengthening. Turn me into the little engine that could haha

Yeah, I'm feeling it too. I just don't like the indoor track. The corners slow me down too much. I should be at about 50 sec on a 350m for workouts. That's okay though.

OH. I forgot to mention. During my Monday squats I felt most of the pain on my quads. GHR kinda moved it over mostly to hamstrings, but I still didn't feel too much on my glutes. Yesterday, as soon as I started running, my quads felt fine, but it was my hamstrings and glutes that felt like they had taken a real beating the day before. Kind of interesting how that happens...

Monday 1/3/2011:

First training of the year. woot

-Warmup.
  -3 laps jog inside
  -Dynamic stretching
  -Sprint drills
  -Static Stretching
  -Hurdle technique drills

-Squats: 205x3x5
-GHR: 3x7 (Woot. Consistency = real pr this time.)
-Pullups: 3x8
-Hallway pushups: ~10 or so. (Basically, pushup, flip over, pushup... like retarded cartwheels down and back a short hall   haha)

-Core
  -Planks
  -Hell sits
  -15 pikes

-Stretch + PWO shake.


Squats felt okay... not quite as hard as last time I did 205, but it felt more fatiguing. Could be because I've gotten a little used to taking rhodiola rosea before workouts. Good workout, either way.

I hate that. Gyms suck at giving people information.