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)
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)
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!
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.Originally Posted by tamfb
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?
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.
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.
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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