Motocross Training Log

[DK_82]

To start off, I'm 20 years old, been racing motocross since I was 4 years old. In 2006 I even qualified and raced the US amateur national. In 2008 I tore my ACL twice (tore it, got surgery, tore it again during rehab). I had to take a year off of racing after that. I've never really taken my racing TOO seriously, but I'm determined to finally succeed.

Here's a picture for the heck of it


http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs184.snc1/6130_214194900150_510755150_7785544_1343266_n.jpg


I started lifting seriously/consistently in September of 2009.
My stats were:
Bench: ~150
Dead: ~260
Squat: ~215

Currently:
Bench: ~ 225 (estimated 1RM, haven't maxed since early December)
Dead: 405
Squat: ~315 (I've never maxed squats, but that's my estimated 1RM)

I recently developed low back pain, so I'm taking a break from squats and deads to recover before the racing season starts.

That's about it I guess.. Thanks for reading

[DK_82]

Flat BB Bench: 45x12, 115x8, 135x5, 155x5, 175x5, 195x5, 205x4

Bent over Row: 45x12, 115x6, 135x5, 175x5, 175x5, 185x5, 185x5

Neutral Grip Pulldown: 96x12, 137.5x5, 175x5, 187.5x5, 175x5

Single-arm DB bench: 45x12, 75x6

V-bar pulldown: 150x8, 175x5, 200x5 Dropset: 175x6>150x6>125x5

Good training session overall. My triceps tendon on my right arm was really achy when I was benching. Was kind of odd considering I did plenty of warm up sets. This really hurt my single-arm DB bench.. I was hoping to get 85x5 up, but it hurt too much.

One more week of "offseason" training, then I'll be upping cardio and doing lots of supersets with higher reps for "preseason"

[irishpitbull]

Good luck brah.

[DK_82]

Good luck brah.Thank you!

[DK_82]

February 25, 2010

I?ve taken the past month off of lower body exercises because of a strained lower back. I had just started the Madcows strength program right before, so that kind of shot that down. I decided today that I was going to start really low and get my lower body back into the groove of big compounds.

It?s sometimes difficult to leave the ego out of the weightroom, but I managed to keep the weights low today (although it was somewhat mentally tough). I also played around with front squats to see if that helped take some pressure off of my lower back.

Front Squat: BWx20, 45x15, 115x8, 135x8, 115x5
Back Squat: 155x8, 135x12
Incline Bench Press: 45x15, 115x5, 135x5, 155x5, 175x4, 135x10
Deadlift: 45x8, 135x8, 185x8
Incline Flyes: 30x12, 40x8, 40x8
Leg Press: 200x12, 360x8, 380x8, 280x12

Notes: Didn?t feel so great on incline bench today. My back feels fine after doing some light squats/deads, hopefully I can just slowly add weight again.

[easthorizon]

enjoy!

[DK_82]

I haven't posted here in forever.. but I figured I'd throw a post in here.

I had my first race of the season a week and a half ago. I felt kind of like an underdog compared to everyone else; my competition got to travel down south over the winter to train while my back sat in the garage.

I definitely worked my butt off in the gym, though. I think I proved that with my finishes.. got a win and 3 third place finishes.

http://hphotos-snc3.fbcdn.net/hs506.snc3/26566_10150150539085151_510755150_11892896_2309149 _n.jpg

I just felt strong and confident.. and I think the results prove that.



Changed up my training a little bit. Doing 3 days in the gym during the week and practice/racing on the weekends. Tuesdays I'm doing chest and back, Wednesdays are lower body, Thursdays are shoulders.

[CMRCrider]

Congrats on the finishes! What series are you racing in this year? I used to race and miss it so much. Im riding on the street now but it isnt the same.

Id think that Two Full Body sessions and some more interval training would work better for motocross. If youve got access to a rower, throwing in some longer days on that might help as well. Something like this might work.:

Mon: 60min Low Intensity/Off
Tues: Full Body + Low Intensity if off Mon
Weds: Longer HIIT
Thurs: Full Body
Fri: Short HIIT
Sat: Practice/Race
Sun: Practice/Race

RacerX's Virtual Trainer website has some good workouts posted as well. Might want to check that out.

[CMRCrider]

And your still 2 smokin! Atta boy :)

[DK_82]

Congrats on the finishes! What series are you racing in this year? I used to race and miss it so much. Im riding on the street now but it isnt the same.

Id think that Two Full Body sessions and some more interval training would work better for motocross. If youve got access to a rower, throwing in some longer days on that might help as well. Something like this might work.:

Mon: 60min Low Intensity/Off
Tues: Full Body + Low Intensity if off Mon
Weds: Longer HIIT
Thurs: Full Body
Fri: Short HIIT
Sat: Practice/Race
Sun: Practice/Race

RacerX's Virtual Trainer website has some good workouts posted as well. Might want to check that out.
Thanks for the advice! And I check out RX VT religiously lol
I'm in the AMA District 6, so that's where I'll primarily be racing this year. I raced Loretta Lynn's in C class back in 2006. Im going to try and qualify this year again.

I know I have to rewrite my program. Going to add some circuits in there with my compounds to get some cardiovascular gains during strength training. My university gym is small and crowded, so it's going to take some planning

[DK_82]

I realize I was horrible at updating this log, but unfortunately the only posts for a while will be knee rehab and upper body.

I was out practicing/training on Sunday and on my last session of the day, I landed funny from a jump and instinctively stuck my leg out for balance. As I landed, my fully extended leg went straight into the ground.

I went to my ortho yesterday, fractures on the medial epicondyle of my femur and lateral condyle of my tibia. Dr. thinks most likely ACL tear because these fractures on synonymous with ACL tears.. possible MCL as well.

I'll hopefully get my MRI and results within the next few days. Trying to stay positive.