Author Topic: Training & Sports Journal  (Read 62100 times)

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undoubtable

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Re: Undoubtable's Training Journal
« Reply #30 on: June 17, 2011, 12:29:11 am »
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6/16/2011

5 Hours of fishing

Brief core work
10 Pool jumps into tube
Mobility work in the pool

Comments: I was too sore and tight at the hips to do any high intensity activity. Jumped in the pool to cool down and I got the idea to do some jumps and loosen up. I was surrounded by little kids and their parents who were looking at me like I was crazy lol.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #31 on: June 18, 2011, 12:54:25 am »
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6/17/2011

Morning Session

2x3 ~30-40 meter sprints on the sand w/ 3 tuck jumps before each spring

Evening Session

Lunges 4x6 per leg w/ 25lb DBs
BW Lunges 4x6 per leg w/ 25lb DBs

Core Circuit 2x

Comments: I didnt feel as fast with my sprints as I did two days ago but the lunges and core work went really well. I was very focused and made the most of each exercise.

****IMPORTANT NOTES TO REMEMBER****

The stimulant I have experienced from working out a second time in the day is far superior to doing one workout a day. I must try to do this at least once a week if not more.

Doing squats or lunges the day before running sprints also seems to be a very a important stimulant. The stiffness and knee drive I felt after doing lunges earlier this week compared to the sprints I ran today is an example of that. I need additional observation to verify this statement but from my memory it seems to hold.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #32 on: June 20, 2011, 08:50:27 pm »
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I'm back from vacation and after doing some research I've decided to try a revised version of the westside split that I found on elitetrack. I'll try it for 6 weeks with 2 days emphasizing concentric strength, 2 eccentric speed and power days, and 2 days of core circuits and some general strength like pull ups and such.

6/20/2011

Week 1-Day 1: Concentric Strength

Morning
Resisted Acceleration  ~20 meters               2x4   
OHB Throws w/o Cntr movement    15lbs   3x4   
BLF Throws w/o Cntr movement    15lbs   3x4   

Afternoon
Deadlift from Pins                  4x6   225
Box Squat                                 4x6   225
Iso- Lateral Shoulder Press         4x6   100

Comments: I couldn't find any good hills in west philly but I got really lucky and found a tire on a grass field. Went to CVS got rope and the sprints felt good plus I'm getting better at the throws. The weights were a lot harder than expected as it seems I've lost a lot of strength after 2 weeks w/o heavy lifting. I'm good with the pulling part of deadlifts but for some reason I really struggle going down with the weight and put a lot of pressure on my back. I was hoping that starting from pins would limit back involvement but not really the case. Just hope Im not too sure for my workout tomorrow. The box squats got hard after 4th rep even though the weight seemed so light for the first 3.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #33 on: June 21, 2011, 06:53:03 pm »
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6/21/2011

Week 1- Day 2: Eccentric Speed and Power

Morning
Pogo Jumps         3x10   
10 Alt Leg Bounds      3x   
3 Broad Jumps         5x   
Standing Triple Jump      5x   

Evening
Power Clean         3x5   115
Eccentric Squats         3x6   115
Reactive Good Mornings    3x6   95
Bench Press Throws           4x6   50
Leg Raises                 3x10   

Comments: The morning workout was really good and I seem to be consistent with bounds now. My back kept getting increasingly sore which I kind of expected. The weight went well except for tightness in my groin area that I felt with the squats and prevented me from doing gms the way effectively. I stretched for a good half hour after.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #34 on: June 23, 2011, 09:24:58 pm »
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6/22/2011

Week 1-Day 3: General Strength- Easy CNS day

BW overhead squats 3x20
One legged V sits
2 hours of Basketball

6/23/2011

Week 1-Day 4: Concentric Strength

Morning
Box/ Stair Jumps w/o Cntr movement         3x5   
Vertical Jumps w/o Cntr movement         2x5   
Broad Jumps w/o Cntr movement         2x5   

Evening
Full Squats                         4x6                   185
RDL from the pins         4x6                   185
Wide Grip Pullups         4x8   

Comments: Did the deepest squats I ever have (ass inches from the floor) and I paused for a second to take away the stretch reflex. They felt really good plus just hard enough. Also I felt like I got the RDL down from pins after watching Lance's video on it. Thank you for putting that up, I feel like this will really help in posterior chain development. Best day I've had at the gym so far this week.

Videos of stair jumps and vertical jumps to make sure there I am limiting eccentric portion.

http://www.youtube.com/watch?v=y0IBRJwSdR4&feature=channel_video_title
http://www.youtube.com/watch?v=WM3JKQ91VuM
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #35 on: June 24, 2011, 09:25:35 pm »
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6/24/2011

Week 1- Day 5: Eccentric Speed and Power

Morning
Flying 10m sprints                         5x   
OHB Throws w/ cntr movement         3x3   
BLF Throws w/ cntr movement         3x3   

Evening
Hang Clean         4x4   95
Push Press                 4x4   95
Jump Squats         4x4   95
Good Mornings          4x4   95

Comments: I'm starting to really feel some fatigue from this routine. The sprints didn't feel too great since my glutes were sore from the RDL's yesterday and CNS is fatigued. The throws felt much better however and the weights went really well. I'm glad I got this first week out of the way since tomorrow is a light core day and sunday is rest. Then I can properly adjust volume for next week.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #36 on: June 25, 2011, 09:46:01 pm »
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6/25/2011

Week 1-Day 6: Tempo/ sprint technique

2x4 ~60 meter medium-high intensity sprints

Comments: I'm really excited after these sprints bc I feel like I'm learning to actually sprint for the first time in my life even though I ran track for 3 years in HS. Mentally I'm focusing on really tightening my hands and forearms and and swinging powerfully. The effect seems to be that my torso remains really steady and upright and the arm action just leads to high knee action and forward sprint mechanics that I've never felt before.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #37 on: June 27, 2011, 05:56:38 pm »
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6/27/2011

Week 2- Day 1: Concentric Strength

Morning
Resisted Sprints 20 meters                         2x4   
OHB Throws w/o Cntr movement 15lbs         3x4   
BLF Throws w/o Cntr movement  15lbs         3x4   

Afternoon - 30 minutes in the gym!!!!  :personal-record: :personal-record:
Box Squat                  4x6   235
RDL From Pins         4x6   195
Iso-Lateral Bench Press   3x6   100
Leg Extension         3x12/leg   50

Comments: Both workouts went really well. Running while dragging a tire is an awesome thing to wake up to. Not!! Ill reduce the volume on my throws next week and make them 17.5lbs. The box squats were awesome and felt easy and explosive. RDLs were tough however and I have to reduce volume on those, especially if i want to increase the weight. Did the leg extensions to get some blood flowing to my knees since I'm going to bound tomorrow and they're already a bit sore. Plus I feel like all my power has been coming from the posterior chain recently and thought it might be smart to hit the quads.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #38 on: June 28, 2011, 06:50:57 pm »
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6/28/2011

Week 2- Day 2: Eccentric speed and power

Morning
Pogo Jumps                       3x10   
8 Single Leg bounds for speed         3x / leg   
10 Alt Leg Bounds for distance         3x   
Standing Triple Jump               5x - Best of 26'6" w/o landing

Afternoon
Reactive Jump Snatch                 4x4          75
Eccentric (reactive) Squats         4x5          115
Jumping Lunges                         4x10         40
Bench Press throws                 4x6           50
Reactive Machine Calf Press         3x20/leg   90

Comments: Pretty good day but the single leg bounds for speed were poor except one set with my left leg. Definitely a lot of room for improvement on those. Doing the alt leg bounds I figured something important out. I can never seem to cycle my jump leg like I've seen some people do and its because *** I land too far out front and put a lot of pressure on my foot and ligaments to absorb the force. If I can learn to lead with my jump leg but land with it slightly behind my COG, it makes it sooo much easier and the leg cycles itself. I can't explain it well but I can visualize it. Definitely have to apply it when sprinting as well.***

***Important note to remember***

Weights were actually better than my jumps/ sprints for once. The reactive jump snatch that I got for viewing Lance's videos is money for the eccentric work I'm doing. I'm also starting to feel the fatigue from this routine however so I'll try to do tempo work to recover tomorrow and I'm going to have to do a low intensity week after next week before I can finish up with 3 more weeks.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #39 on: June 30, 2011, 12:14:20 am »
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6/29/2011

Week 2-Day 3: Temp and sprint mechanics

2x4 - 60 meter medium-high intensity sprints

Comments: I went too fast on my second sprint and the other ones sucked. My core wouldn't hold up so I couldn't get my knees high and I felt my body going side to side because I was trying to swing my arms faster. Im actually going to run a 100m in a open meet next saturday so Im gonna do some specific work and deload leading up to it. I've been wanting to get a time real bad and this is a good opportunity since its FAT and close by.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #40 on: July 01, 2011, 11:01:21 pm »
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7/1/2011

7 x 30meter acceleration sprints in preparation for 100m

Comments: I've improved a lot over 30 meters but it still seems that I'm hitting top speed mechanics a little early. It'll be interesting to see how I'll do next week.

Crappy video of fastest looking one:

<a href="http://www.youtube.com/watch?v=OqKe-puQizg" target="_blank">http://www.youtube.com/watch?v=OqKe-puQizg</a>
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

Raptor

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Re: Undoubtable's Training Journal
« Reply #41 on: July 02, 2011, 07:38:25 am »
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That thing behind you seems like a huge soccer goal.

undoubtable

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Re: Undoubtable's Training Journal
« Reply #42 on: July 02, 2011, 04:18:04 pm »
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That thing behind you seems like a huge soccer goal.

I have no idea what that is and its actually bothering me now that you mentioned it. I'll let you know next time I go to that field lol.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #43 on: July 02, 2011, 08:06:33 pm »
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7/2/2011

Funny story. Went to Planet Fitness because my sister can sign me in for free as a guest. There were 5 smith machines but not a single barbell. I don't know what to do without a barbell, Id rather a gym have a barbell and nothing else. Dumbbells only went up to 60 as well. I went to Brown's gym and payed $9 instead.

Reactive Jump Snatches 4x4 @75
Full Squats 6x3@ 185, 205, 225, 245, 265, 275
DB Bench Press 4x6@ 50, 55, 60, 65
Chin ups 3x8
V-sits and other core work
6x stair runs

Comments: Good workout, I'm happy that my squat is as strong as it has been even though I haven't squatted heavy in a while. I'm going deeper than ever (thats what she said) too and only had like 2-3 reps where I didn't go full and slightly used my back for support. I've lost some strength on the bench however since the 65s felt tough and I hit 80 a couple of weeks ago. I think I'm gonna bench heavy once more and try to get 75s before the race.
« Last Edit: July 02, 2011, 08:27:30 pm by undoubtable »
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

Raptor

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Re: Undoubtable's Training Journal
« Reply #44 on: July 03, 2011, 07:03:11 am »
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I don't know what to do without a barbell, Id rather a gym have a barbell and nothing else.

X2