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Thread: WRCortese5's Training version 2.0

  1. #41
    Weights continued...

    A1.) Incline Bench 3 x 3 (205, 220, 225)
    B1.) Chin Up 3 x 10 (+25 lbs)
    B2.) Rear Delt Flye 3 x 10 (15s)
    C1.) DB Shrugs 3 x 10 (90's)
    C2.) DB Lateral Raise 3 x 12 (25's)
    C3.) DB Tricep Ext 3 x 10 (35's)

  2. #42
    3/21/08

    A1.) Depth Drop 4 x 3
    B1.) Snatch DL off block 3 x 3 (330)
    B2.) Rocket Jump x3
    C1.) BB Split Squat 2 x 5 (145)
    C2.) Split Jump x3/leg
    D1.) Nat GHR 4 x 8
    D2.) 1 Leg Box Jump-8" x5/leg

    3/22/08

    Set B Warm up
    10 x 100 70%
    core 200 in warm up, 250 in cooldown.
    5 min jog/static stretch

    3/23/08

    Off. Tomorrow begins new block. Lookin foward to it!

  3. #43
    overall how you feel so far and have much has ur lifts increased?

  4. #44
    Quote Originally Posted by tamfb
    overall how you feel so far and have much has ur lifts increased?
    I feel good, much more fresh for speed work which is a plus. Strength has increased even though weights were kept to about 30-40 min sessions.

    Every session got stronger.

    When I started on week 1, I went with 265 bench and 345 squat as my guidelines for percentages.

    So in 3 weeks, bench up from 265 to 285. And squat up from 345 to 375. (I really hit 280 and 365 for both lifts, however I truly feel that my MAX lift with spotters could've been 285 and 375). So these are the numbers I will use for next block.

    Speed work feeling good, sometimes I question how I felt during the speed work and think "that didn't feel as fast as usual". But then I had to remind myself I was in a max strength block and that some of the volume I was still adjusting to. Overall I'm pleased with how I've done over a short period of time.

    Next 3 weeks should be even better!

  5. #45
    Quote Originally Posted by WRCortese5
    I feel good, much more fresh for speed work which is a plus. Strength has increased even though weights were kept to about 30-40 min sessions.

    Every session got stronger.

    When I started on week 1, I went with 265 bench and 345 squat as my guidelines for percentages.

    So in 3 weeks, bench up from 265 to 285. And squat up from 345 to 375. (I really hit 280 and 365 for both lifts, however I truly feel that my MAX lift with spotters could've been 285 and 375). So these are the numbers I will use for next block.

    Speed work feeling good, sometimes I question how I felt during the speed work and think "that didn't feel as fast as usual". But then I had to remind myself I was in a max strength block and that some of the volume I was still adjusting to. Overall I'm pleased with how I've done over a short period of time.

    Next 3 weeks should be even better!

    Do you think you could have responded better with less intense strength session, something in the range of 3x4-6reps? How does it feel not doing the ol's anymore?

  6. #46
    Quote Originally Posted by tamfb
    Do you think you could have responded better with less intense strength session, something in the range of 3x4-6reps? How does it feel not doing the ol's anymore?
    Not sure.. I actually liked how I responded to the first block.

    Doing without ol's is something new to me. I think it definitely allows more energy to put into track work. But either way I don't think it has hindered my progress by NOT doing the olympic lifts because of the added jumps/throws.

  7. #47
    Quote Originally Posted by WRCortese5
    Not sure.. I actually liked how I responded to the first block.

    Doing without ol's is something new to me. I think it definitely allows more energy to put into track work. But either way I don't think it has hindered my progress by NOT doing the olympic lifts because of the added jumps/throws.
    I'm sure you probably would have had better sprint sessions if i had to guess bc that strength blk was pretty intense. I played around last fall with during no ol's and it really worked out great for me, i may do the same this upcoming fall.

  8. #48
    Quote Originally Posted by tamfb
    I'm sure you probably would have had better sprint sessions if i had to guess bc that strength blk was pretty intense. I played around last fall with during no ol's and it really worked out great for me, i may do the same this upcoming fall.
    Cool. Yeah it was, especially week 2 and 3 with week 2's volume and week 3's intensity.

    But either way it was a plus.

  9. #49
    3/24/08

    Speed: 420

    2x30 sled
    2x30 3 pt
    3x20e-20f-20e
    2x60 (25)

    4x8 hurdle hops, lowest setting.
    Med ball throws x9.

    Weights
    A1.) Speed Squat 4 x 3 x 40% backsquat
    B1.) Jump Squat 3 x 5 x 30% backsquat
    B2.) Jump Squat 3 x 5 x 15% bw (30 seconds rest after B1 to B2)
    C1.) Dimel Deadlift 3 x 20 x 20% dl pr

    -Speed work was awesome. Felt smooth, effortless almost. I haven't felt this good in a long long time. I feel like my speed is coming along nicely.
    -I had fun with the weights session, it was a short one, only about 20-25 minutes.
    -Good to go!

  10. #50
    Quote Originally Posted by WRCortese5
    3/24/08

    Speed: 420

    2x30 sled
    2x30 3 pt
    3x20e-20f-20e
    2x60 (25)

    4x8 hurdle hops, lowest setting.
    Med ball throws x9.

    Weights
    A1.) Speed Squat 4 x 3 x 40% backsquat
    B1.) Jump Squat 3 x 5 x 30% backsquat
    B2.) Jump Squat 3 x 5 x 15% bw (30 seconds rest after B1 to B2)
    C1.) Dimel Deadlift 3 x 20 x 20% dl pr

    -Speed work was awesome. Felt smooth, effortless almost. I haven't felt this good in a long long time. I feel like my speed is coming along nicely.
    -I had fun with the weights session, it was a short one, only about 20-25 minutes.
    -Good to go!

    I dont like using squat max for jsq unless its like 10-15% of squat max bc the weight get too heavy and ground contact time become really slow. As you recovery from max strength work you should film some sprints next mon.

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