Printable View
Leaning on doing tempo on the track today for several reasons..
1: I want to see how my feet will handle it 24-48hrs later.
2: The grass I normally do tempo on drains really bad - we got rain last Saturday and I don't feel like dealing with a wet field today.
Tuesday:
Warmup JR
2x6x100 (track)
Abs x100
Sore ass hell today!!! Too hott to type - 100 degrees!!! Updated later.
Wednesday:
Warmup C
MTP 3x5x85% of 5rm
Clean pull 3x5x85
Neutral grip Chinups 3x5
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10
Cooldown: Rev leg press 2x15
Notice a couple days ago that my glutes and hamstrings are looking pretty nice. This phase is gonna be extremely important - if I can somehow avoid injuries over these next 8 weeks I like my chances of staying healthy long term. I'm either gonna thrive or my hamstring tendons gonna blow up.
Training session went well, the hip thrust torched my glutes pretty damn good. I will keep the weight extremely light while getting comfortable with the technique etc.
Friday: 180
Warmup S
3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
Pause squats 3x5x85% of 5rm
Stepups 3x5
Cg bp 3x5
Incline 3x5x85
Cooldown: Ab/Ad 2x20
My times were about a tenth slower then Monday but that was to be expected with this being my third speed session in 7 days. I felt very good executing the runs - they felt smooth and technically sound. The squat weight was easy but my right knee was very stiff from the jumps which made the squats uncomfortable.
Saturday:
Warmup W (20m incline walk, static/dym stretch)
Rower 6(60on/2off)+Abs
Bodybuilding work 2x15
General strength: Extended 30s
Wasn't motivated to train today but knew I needed to get some blood pumping for Monday speed session. I looked at my times from last year at this time (3th month week 1) and they are the exact same times. Week 2 got a little faster and week 3 got a lot faster. From day 1 I said I wouldn't be concerned with times until after the 4th month.
Bodybuilding work:
Horz pull
Vert pull
Pushdowns
Cable ext
Curls
Front raises
Rear delts
Standing calves
Db ext
Pullover
Week 10:
Monday: 280
Warmup B
2(2x30sled; 2x40no) timed
MB x3 (ohb, blf, height)
Back squats 3x5x90% of 5rm
Rev lunge 3x5
Bench press 3x5x90
Spoto press 3x5
Cooldown: Ab/Ad 2x20
I decided to run mid-day to avoid evening storms. Turned out we had no storms and I had to run in the heat - it was 95 but felt like 105 with 75% humidity. It was so bad I had to do two a days - did the average speed session then waited 2-3hrs to lift. The sled pulls was horrible again and the first two runs was the same as last week and the last two was a tenth slower. I'm gonna drop the weight on the sled pulls while keeping everything else the same.... I'm not gonna let a couple average workouts get me away from my plan - I truly believe I will pop one at some point. Don't like making excuses esp since I like running in heat etc but I think the heat had a major impact on my overall performance today. Some reason I never run well when changing the time of my workouts. The bench felt harder then normal - maybe because it was done third in the order of exercises or maybe from the weight loss. The main goal each day is to leave each session healthy - I at least did that today!!! LOL
Last year at this time -
Week 9 - Mon vs Fri difference of 0.15 (pretty much same numbers this year)
Week 10 - Mon improved by 0.01 (pretty much same numbers this year)
Week 11 - Mon improved by 0.07 ( ???)
Tuesday:
Warmup JR
2x6x100 r30s
Abs x100
Died legs - snail pace so I decreased the rest to 30s. No soreness or tightness in the legs since I'm squatting twice a week.
Wednesday:
Warmup C
MTP 3x5x90% of 5rm
Clean pull 3x5x90
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10
Neutral grip Chinups 3x5
Cooldown: Ab/Ad 2x20
Enjoying the process - gonna keep chopping wood until I reach my destination.
Friday: 200
Warmup S
2(40; jumps for distance 5x4; 40)+40 timed
Pause squat 3x5x90% of 5rm
Stepups 3x5
Cg bp 3x5
Incline 3x5x90
Cooldown: Rev leg press 2x10
Saturday:
Warmup W
Rower 6(60on/2off)+Abs
Bodybuilding work 2x12
General strength: Extended 30s