Heading to the mountains in Asheville - need to relax for a couple hours.
Heading to the mountains in Asheville - need to relax for a couple hours.
Hrv: 73.2
Daily change +4.5
Readiness 7 - Amber
Resting HR 61.5
Friday: 300 Bodyweight 188lbs
Warmup W
Sled: 3x50 r 345/5
Jumps uphill 6x2
Sled: 3x50
MB: x6
Squats 4x3x70%
Db box jumps 4x1
Db rev lunge 2x8
Rdl 3x8 205
Core x100
Legs felt good today - all around solid session. I think one of the best decisions I made this block was bumping my sled weight up to 25lbs. I may add another 10lbs. Gonna take it easy over these next couple days leading into my testing day.
Hrv: 68.5
Daily change -4.7
Readiness 9 - Green
Resting HR 64.6
Saturday: Bodyweight 188lbs
Warmup Z
2x5x100
Core x200
Bench 4x3x75%+5lbs
Rows/Lat pd 4x8
1a: Cable rear raises 2x10
1b: 1 1/4 pushdowns 2x10
1c: Db ham 2x10
I dumped the jumps today and lower the tempo volume slightly. Legs felt really good and I would like to keep them that way over the next week.
lil off topic - my wife did a squat workout yesterday very similar to what I did several months ago and she crushed the volume. It's funny how women can handle so much more volume then men.
Friday:
Jog 5mins
Squat 5x12x60%
Squat 3x10x65%
Pause squat 3x12x55%
Weighted planks 3x30s
No kidding.
I can’t run more than 3 days per week now and do no lower body weights: get unbelievably bad itb problems.
Are you still training for boxing?Originally Posted by lr1400
I am. It’s fun. Sparring is fun.
I’ve been doing a little sprinting with my son.
Hrv: 67.6
Daily change +2.4
Readiness 8 - Green
Resting HR 62.4
Week 8: DELOAD
Monday: 210 Bodyweight 189lbs
Warmup B
Sled: (20-25-30) (40-45-50) 2-3min
Squats 3x3x60%
Rdl 2x5
Core x100
Avg day... I got the replacement touchpad from brower today. No clue what to expect from the testing day.
Tue: REST
Wed: Neural
Thur: TEST
Fri: TEMPO
Sat-Sun: REST
I notice whenever I take a long hot shower follow by 10-15mins of stretching before bed my legs feel great the next day. I was amber this morning but legs feel good - hopefully things go well over the next several days.
Hrv: 64.5
Daily change +0.3
Readiness 3 - Red
Resting HR 64.5
Wednesday: Bodyweight 189lbs
Warmup S
MB: x4
Bench 3x3x65%+5lbs
Rows/Lat pd 3x10
Hrv: 67.2
Daily change +2.8
Readiness 7 - Green
Resting HR 62.4
Thursday: 150 Bodyweight 186lbs
Warmup W
Test: 5x30 3pt
SLJ+3SLJ
Squats 3x2x60%
Rdl 2x5
I worked out around noon today instead of late evening because I wanted to be home for the baseball games. Overall the session was very avg - slight headwind for most of the runs. All jumps were worst then last testing session and a very small improvement on the sprints (.03). The one positive from today is the touchpad worked great and help solved some of the issues at the start. I'm not concerned with the times but the execution of the runs was kinda disappointing..
At this time I need more high quality fast sprinting in an adequately recovered and ready state (9-10), with the goal of improving on each session while using my electronic timing device for each session.
The plan for the final month of gpp will be 4 days a week of training.
Mon: Timed contrast runs 30-50m, jumps, throws, lb wts
Tue: Tempo 100s or bike tempo, ub wts
Thur: Timed runs 30-50m, jumps, throws, lb wts
Fri: Tempo 200s, ub wts
I'll see how my body responds to the training over this next month - if I feel more rest is needed when the sprints get longer/faster and jumps get more intense with depth jumps etc I'll decrease training even more....
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