Speed: Maxed to the limit

[AJ010]

You did the Power Cleans from a 4.5" thing right?

I stood on mats that totaled a height of 4.5".

I just felt weak today. Those weren't my maxes though, just felt like getting something in.

[AJ010]

I guess this is worth putting

Without any warm up at all, I hang cleaned 175lbs, my old PR

I got 185lbs up to my neck yet I still missed it because I couldn't flip my wrists. Not bad for being worn out from earlier!!

[DONJUANPIMPIN]

Damn gd work. Yeah I got that problem to I get it up but can't flick it. Keep on workin you doing big things man. You bad day are better then most peoples good day

[AJ010]

Damn gd work. Yeah I got that problem to I get it up but can't flick it. Keep on workin you doing big things man. You bad day are better then most peoples good day

Thanks!

If you thought THAT was good, get this!!

I found out once and for all its WAY easier to lift at the gym!!

I powercleaned 215 easily!! 20lb PR!! I think I can powerclean 225-230
I also powersnatched 155..10lb pr!! and barely missed 165...i may have 165-175 on these!

You must spread some Reputation around before giving it to DONJUANPIMPIN again.

[DONJUANPIMPIN]

Damn that's crazy good. God knows what we can do under certain circumstances I went from lifting 195 in my basement with my little brother spottin no real motivation to hitting 250 with my good friend who an olinemen and I just wanted to out do him and it worked. But 215 man your da shi. I need to switch to PC soon so I can catch up to that atleast. hows your runnin with all diz snow. I heard its going snow on monday too so hopefuly da vaction will be even longer but that means less runnin also.
Edit
HAha same 4 u playboy
You must spread some Reputation around before giving it to UnlimitedSteel again.

[AJ010]

Damn that's crazy good. God knows what we can do under certain circumstances I went from lifting 195 in my basement with my little brother spottin no real motivation to hitting 250 with my good friend who an olinemen and I just wanted to out do him and it worked. But 215 man your da shi. I need to switch to PC soon so I can catch up to that atleast. hows your runnin with all diz snow. I heard its going snow on monday too so hopefuly da vaction will be even longer but that means less runnin also.
Edit
HAha same 4 u playboy
You must spread some Reputation around before giving it to UnlimitedSteel again.

Yeah bro, you're right. It was a crazy feel. When I popped 205 like nothing, I was like "this has got to be a dream". you know how when you dream of lifting weights, and you just lift stuff without any effort at all? That's sort of how 185 and 205 felt.

Hah, you could do 215 anytime stud

Anyways, I havent been sprinting at all to be honest. I sort of lost my spirit to sprint after I shoveled the track a few weeks ago(only got to sprint once on it), then it snowed again. I felt like all of my hard work was for nothing, and just felt it was best to ease up on the sprinting, and wait for good times. But I'm doing tempo, so thats fun

I'll hit ya back when I get the chance :cool:

[Footballstar]

DMAN 215 in the PC, Good job you matched my PR!!!!!!!.

[AJ010]

DMAN 215 in the PC, Good job you matched my PR!!!!!!!.

Thanks!!

Haha, maybe not for long. Saw you're going for 240 huh? Good luck!

[Footballstar]

Thanks!!

Haha, maybe not for long. Saw you're going for 240 huh? Good luck!

I wish probably like 230

[AJ010]

I wish probably like 230

You'll do great bro, looking forward to seeing how ya do!

[AYung]

Still impressive weights, no matter how ****ty you think it was.

[AJ010]

Still impressive weights, no matter how ****ty you think it was.

Thanks!

I made up for it with my 215lb powerclean PR at the gym :)

Then treated myself to a nice whirlpool session.

[big_baller]

I might of missed it, but are maxing after you recover from sickness?

[AJ010]

I might of missed it, but are maxing after you recover from sickness?

Nah, I'm gonna skip maxing and just do this new routine. I'm going for a 530lb rack pull in 2 weeks if that counts for anything

[Porky]

Nah, I'm gonna skip maxing and just do this new routine. I'm going for a 530lb rack pull in 2 weeks if that counts for anything

only 530? :D

[AJ010]

only 530? :D

Pathetic huh? :D

[JackBags]

Look at all the comments people leave you. That must mean you're a stud.

[Footballstar]

Haha, thanks man!

February 26th 2005
Tempo

Tempo Runs
3(4x110m) @75%
10 sec rest between reps
60 sec rest between sets

Comments
Felt refreshing!

Where did you run?

[AJ010]

Look at all the comments people leave you. That must mean you're a stud.

Haha, thanks man!

February 26th 2005
Tempo + Recovery

Tempo Runs
3(4x110m) @75%
10 sec rest between reps
60 sec rest between sets

Comments
Felt refreshing!

[AJ010]

Where did you run?

On the road.

I love doing tempo runs at night.

[Footballstar]

On the road.

I love doing tempo runs at night.

Just a question how do you measure in meters? do you go out there with a tape measure?

[AJ010]

Just a question how do you measure in meters? do you go out there with a tape measure?
I already pre-measured and marked it out on the road. I used one of those roller things where a rotating circle is attatched to a stick and as it turns it registers distance. Very accurate.

And it was easy figuring out where 10m after the 100m is.

[AJ010]

February 28th 2005
Squat/Deadlift:

Squat
115x5
135x5
225x2
5x305x5 *5lb PR! Easy!

6" Platform Speed Deadlifts
7x250x2 *lightning fast

GHRs
BWx8
+45x6
+50x1 *lol...i pussied out
+35x6

Comments
It snowed AGAIN. How the F*CK will I ever get to sprint? I was gonna go to the track but couldn't get a ride. Yup, I was gonna sprint even though it was snowing. Therefore, I must have done like 20-30+ Vertical Jumps attempting to forearm my higher cieling...and i kept placing down mats and then removing them, hoping I would be able to get it after I removed allthe mats. I barely got it with 1 half inch mat placed down, so my vertical is still about the same. Anyways, squats were EASY AS HELL. No challenge here, even on the last sets. Extra ROM speed deadlifts were awesome, way too easy! GHRs sucked...just didnt give it my all. Much easier than last week!! Next week, 5x310x5....hell yea. OH, IF EVERYTHING GOES AS PLANNED, 530LB RACK PULL NEXT WEEK!

[Porky]

wow man im stunned.

305 5x5? insane. 1 set of 5 would do me in. but u bust out 5 more sets. u the squat master.

how do u do deads on a 6 inch platform. on a 3-4'' the bar was almost at my feet. or do u just not put the bar over toes?

sweet ghr's i just heard about floor ghr's the other day.

man u should be squatting 400 ez soon. damn good ****

[AJ010]

wow man im stunned.

305 5x5? insane. 1 set of 5 would do me in. but u bust out 5 more sets. u the squat master.

how do u do deads on a 6 inch platform. on a 3-4'' the bar was almost at my feet. or do u just not put the bar over toes?

sweet ghr's i just heard about floor ghr's the other day.

man u should be squatting 400 ez soon. damn good ****

Thanks man!!

Squats I felt like I had 10-12 reps in me at the beginning :)

I set up a bunch of mats. I do them like a little closer to my shins then my toes, but its pressing down on my shoe somewhat anyways

Try GHRs, theyre great

[lifter06]

kickass workout man, great squatting.

[AYung]

Nearly 3 big plates on each side! Great job! Yeah it's snowing here too...:(

[AJ010]

Thanks guys!

Lifter06- welcome to the boards! Thanks for the support!

Ayung- Thanks! :) I'm sure I could easily do 5x315x5. Damn, I hope I get out of school tomorrow at least!

[AYung]

Thanks guys!

Lifter06- welcome to the boards! Thanks for the support!

Ayung- Thanks! :) I'm sure I could easily do 5x315x5. Damn, I hope I get out of school tomorrow at least!

Easily? I hate to see what you consider "heavy" weight!:eek:

[mivi320]

Damn nice squatting, Matt! Sucks about all the snow..Its sunny down here:D

[AJ010]

Ayung- Let's just say for a max I'm in the viscinity of 385-405 on a good day :D
Hahaha thanks! :cool:

Mivi- Thanks Mike! Really felt nice. And damn you're lucky! I'm jealous :D

[AYung]

Damn thats huge! I'll guess you 20 rep squats with 275!?!

[AJ010]

Damn thats huge! I'll guess you 20 rep squats with 275!?!

Hah, actually I haven't tried it before! I'm not too sure if I could do that, I suck with reps. But maybe I could :)

[AYung]

Good job on the 8000 posts dude! Yeah 275 for 20 reps will require a lot of determination, but you won't have any trouble with that. I hope to see you trying those something in the near future.

[AJ010]

Good job on the 8000 posts dude! Yeah 275 for 20 reps will require a lot of determination, but you won't have any trouble with that. I hope to see you trying those something in the near future.

Woah, didn't even realize I reached 8000 haha. Thanks :D

I might give it a try just for fun one day, but probably not for a while because track's about to start, so I want to keep the reps low.

[AYung]

Yeah good point! Good luck with the season dude, whats your current 100m? Reps when I can give you some.

[AJ010]

Yeah good point! Good luck with the season dude, whats your current 100m? Reps when I can give you some.

Thanks man!

I need to time my 100m again, but I feel like I can run very low 11s

[AYung]

Thats a pretty good time. Whats the WR? 9.76 or something?

[AJ010]

Thats a pretty good time. Whats the WR? 9.76 or something?

Heh it's ok, I want to run under 11 seconds next year though!

The world record is 9.78 I think. Or is it 9.76? Eh it's somewhere inbetween there :)

[IronBender800]

Huge workouts dude!! 530lbs rack pull would be insane if you actually get it. Awesome job on the squats and the power clean pr man!

[AJ010]

Huge workouts dude!! 530lbs rack pull would be insane if you actually get it. Awesome job on the squats and the power clean pr man!

Thanks man! Can't wait til I'm using some heavy weight for squats again! :)

I'll give the rack pull all I got!

:cool:

[DONJUANPIMPIN]

Your def going get that rack pull. How you liking your day off. I love snow days

[IronBender800]

Thanks man! Can't wait til I'm using some heavy weight for squats again! :)

I'll give the rack pull all I got!

:cool:

Since when is 300 light?:D;)

You got freakin strong all of a sudden almost like fullback your just exploding...pass some on to me man i need to start makin gains:(

[AJ010]

Your def going get that rack pull. How you liking your day off. I love snow days

Thanks dude.

Eh I just slept in haha.

[IronBender800]

Thanks dude.

Eh I just slept in haha.

aww you ignored my second post:(;)

[AJ010]

Since when is 300 light?:D;)

You got freakin strong all of a sudden almost like fullback your just exploding...pass some on to me man i need to start makin gains:(

Hahaha, I don't know man, just feeling kinda strong lately!

I didn't see this post, sorry :p

[Fullback_45]

Great squats, i rmeber when you were affraid to rep 300+ on squats and ****, now look!

[AJ010]

Great squats, i rmeber when you were affraid to rep 300+ on squats and ****, now look!

Yeah man! 300+ is nothin :)

[big_baller]

February 28th 2005
Squat/Deadlift:

Squat
115x5
135x5
225x2
5x305x5 *5lb PR! Easy!

6" Platform Speed Deadlifts
7x250x2 *lightning fast

GHRs
BWx8
+45x6
+50x1 *lol...i pussied out
+35x6

Comments
It snowed AGAIN. How the F*CK will I ever get to sprint? I was gonna go to the track but couldn't get a ride. Yup, I was gonna sprint even though it was snowing. Therefore, I must have done like 20-30+ Vertical Jumps attempting to forearm my higher cieling...and i kept placing down mats and then removing them, hoping I would be able to get it after I removed allthe mats. I barely got it with 1 half inch mat placed down, so my vertical is still about the same. Anyways, squats were EASY AS HELL. No challenge here, even on the last sets. Extra ROM speed deadlifts were awesome, way too easy! GHRs sucked...just didnt give it my all. Much easier than last week!! Next week, 5x310x5....hell yea. OH, IF EVERYTHING GOES AS PLANNED, 530LB RACK PULL NEXT WEEK!

Awesome your on a strength spurt mate.

Those squats.......friggin awesome.

[AJ010]

Awesome your on a strength spurt mate.

Those squats.......friggin awesome.

Easy too!! :)

Thanks man!

March 1st 2005
Tempo + Recovery:

Tempo Runs
2x(4x100m)@75-80%
10 sec rest between reps
30 sec rest between sets

Comments
Felt like I went fairly fast for tempo, a bit too fast. Near the end I felt lactic acid in my legs, and I decided it'd be best if I cut the tempo session right there. Felt nice!

-----------------------------------------------

March 2nd 2005
Max Velocity and Acceleration Development:

Sprints
2x60m
2x40m
2x30m

Comments
Felt BLAZING on the 60m runs! And this was done on road without blocks or spikes! DAMN, just imagine me with blocks and spikes on the track! Oh yeah, only slept 3.5 hours. F*ck, I'm happy! I finally sprinted again! Not gonna bench today cuz my shoulders a bit tweaked from last weeks bench maxout. Ah well. Tomorrow I'm going to have the time of my life, finally meeting with my track coach, and probably gonna cause a scene with him....unintentionally of course :D Edit: I didn't do my 300+ volume that i wanted to because I was very pressed for time...only had 20 minutes. Oh well, next week I'll come back at full force.

[AYung]

Nice to see you got outside and sprinted! Spikes?:eek:

[AJ010]

Nice to see you got outside and sprinted! Spikes?:eek:

The scenery was nice...mounds of snow all around me :( :D

Hah, spikes are what track shoes are called. They're ultra light shoes that have short spikes screwed in to the bottom of them, that aid in gripping of the track during sprints.

[Fullback_45]

Great road work!

[IronBender800]

Awesome sprint work dude! Good luck with the first workout or orientation with your coach!

[AJ010]

Thanks guys!

Iron- thanks man, I really hope I can compromise with my coach...

[IronBender800]

Thanks guys!

Iron- thanks man, I really hope I can compromise with my coach...

Little peice of advice for you.


be VERY careful with how you talk and approcah him otherwsie you might just piss him off and he might think your trying to make an ass out of him in front of everyone. Just do what he wants and state your opinion in a non confrontational way. Dont let things NOT going your way stop you from running track though cause if you do that now your gonna find yourself quitting a lot more things in life. Just some advice..peace.

[AJ010]

Little peice of advice for you.


be VERY careful with how you talk and approcah him otherwsie you might just piss him off and he might think your trying to make an ass out of him in front of everyone. Just do what he wants and state your opinion in a non confrontational way. Dont let things NOT going your way stop you from running track though cause if you do that now your gonna find yourself quitting a lot more things in life. Just some advice..peace.

Thanks for the advice man. I'm going to have a little one on one with him. I'm not doing any of the **** he tells me to do until I talk to him first. I'll find a way to do this.

[Footballstar]

Nice running man, I should do some running of my own tomorrow, and I am going to try to jump rope, depends on the homework.

[AJ010]

Nice running man, I should do some running of my own tomorrow, and I am going to try to jump rope, depends on the homework.

Thanks for stopping by dude.

You doin conditioning running(tempo i assume) tomorrow if any right? Let me know how it all works out man.

[DONJUANPIMPIN]

Good running defintaly should start timing them soon. Man it was so cold today too you got balls I would never be caught dead outside running in this weather and it probly was a little colder for you since you live by the water

[Footballstar]

Thanks for stopping by dude.

You doin conditioning running(tempo i assume) tomorrow if any right? Let me know how it all works out man.

Yea I am going to do tempo runs and I am not going to measure the distance as it takes time just the number of steps I take.

[AJ010]

Yea I am going to do tempo runs and I am not going to measure the distance as it takes time just the number of steps I take.

Oh sweet, have an idea of the sets, reps, and rest time you're gonna have?

[mivi320]

Nice sprinting there, US. Keep it up man!

[AJ010]

Thanks man!

March 3rd 2005
Tempo + Recovery:

Tempo Runs
3x(4x100m) @75%
10 seconds between reps
30 seconds between sets

Comments
Was kinda sore from sprints on wednesday. I cramped up..but felt alright. Got a nice heart rate goin. Note from Friday the 4th: Ummm I'm kinda sore still damn!

[BPP]

nice workout bro

[AJ010]

nice workout bro

Thanks man

[AJ010]

March 5th 2005
Speed Endurance:

Sprints
2x100m
2x70m

Comments
Felt blazing. Not my fastest, but pretty close The snow and slush on the track definately hindered me, and the fact that I havent done speed endurance in weeks. Just wait til I peak! Not sure if I'm gonna do cleans(definately not snatches) because I want my shoulder to heal up....we'll see.

[DieselWeasel]

Enough running! Where the weights at? j/k ;)

I haven't done sprints since I was in the Army (2001-2003.) Good job. :)

[Fullback_45]

Run like the wind baby!

[Porky]

sweet sprints man.

crazy determination running in the weather you do.

[AJ010]

Thanks guys

I rack pulled(1" below knee) 495 easy today, but I'm PISSED OFF. I couldnt even budge 530. And after trying to pull the 530, I ended up wearing myself out, especially mentally. I didnt even budge 530 and yet it still caused me to spurt out blood from my nose. I can pretty much say I probably had 515-520 had I done everything right. I must have looked like the biggest ass, trying to lift 530 and I had a few people watching me, and then I couldnt even fking get it at all. I'm ****ing mad. I was so drained after missing 530 that 405 was kind of hard.

Anyways for those that care: 135x5/225x3/315x2/405x2/495x1/530x ZERO

This was my weak point in the lift for sure, it stuck as soon as I budged it for 315-495. I guess that's OK, 495....I mean its just that I probably could have done like 495x4...shouldnt that be like 530? Actually no, because 495x4 touch and go is not the same as 495x4 paused...maybe it does make sense. Bah if I had a rebound effect I coulda got it. **** though, I'm really pissed. My shoulders still a little injured, and now once again after 2 weeks of good workout, I have this ****. DAMNIT

[Porky]

**** good effort steel.

get that bad boy in a couple weeks no problem

u didnt look like an ass trying to pull 530 (i was there in the bushes :D )

[DieselWeasel]

u didnt look like an ass trying to pull 530 (i was there in the bushes :D )

Stop stalking him, damn it! ;)

UnlimitedSteel: Don't worry about the 530 rack pull. You'll get it soon enough. Anyway, 495 is huge. What's your bodyweight?

[AJ010]

Stop stalking him, damn it! ;)

UnlimitedSteel: Don't worry about the 530 rack pull. You'll get it soon enough. Anyway, 495 is huge. What's your bodyweight?


Haha thanks guys

Diesel: I weigh 157. I guess 515@157 is OK (im pretty sure I had 515 in me.)

[Footballstar]

Yea good **** anyways man, sooner or later your going to hit it as strength athletes we can relate to over estimating our strength and then being disappointed when you don't make it. Keep pushing how's track?

[IronBender800]

495 is still crazy **** man!! Keep up the good work!

[lifter06]

Yeah man 495 is awesome, I don't even have the strength to look at that much weight yet, let alone try to pick it up.

[Porky]

ull get that 530 man. 1-2 inches below knee is a tough pull. i have a really hard time getting the weight moving at that level myself.

[AJ010]

Thanks guys, all of ya!

Footballstar: To answer your question, let me just say something.

First off, I don't know if I'm going to do track. I've already missed 5/6 practices, and i cant show up tomorrow due to family issues. I've basically been kicked off the team for illegal amount of absenses(only allowed 3 legal absenses), and I kinda injured my back today. I feel like a failure if I dont do track, but then I'll feel worse b/c I'm gonna definately not like how practices go(and my weight workouts will blow), and all day meets. Either way is going to be rough on me. If I do track, great for me maybe ill do good. If not, I've decided on going back to westside days combined with coan/philippi again

Sunday: Tempo
Monday: Coan-Philippi Deadlift Routine
Tuesday: Tempo
Wednesday: Accel/Max V/ ME Bench
Thursday: Tempo
Friday: Speed Endurance/ DE Squat
Saturday: Off

I believe in September I was lifting
Squat: 350
Bench: 250
Deadlift:415

Now I'm at like
Squat: 385-405
Bench: ~280
Deadlift: ~475

I didnt progress that much huh? Especially if you consider all i REALLY practically lifted. It makes my gains like 35 squat/ 25 bench/ ~60 deadlift

I dont know guys....maybe this year im just gonna have to skip track and get the most training I can. Make up for my lack of progress.

But then I feel like a quitter huh.

AAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

[Fullback_45]

your progress isnt as bad as you think bro. Goodluck with the new rotuine!

[JackBags]

If you do decide to do track, dont let your lifting suffer because of it, or let your running suck because of your lifting. Find an = balance, you did it before, and you got strong as hell. Do it again and become 2x as strong. Like Arnold said, "Stop being such a pussy!"

[DieselWeasel]

UnlimitedSteel: Where can I find the Coan-Philippi deadlift routine?

[AJ010]

Thanks guys, appreciate all the concern(whether real or fake :))

Diesel- http://www.powerpage.net/coanphildead.html

[DieselWeasel]

Diesel- http://www.powerpage.net/coanphildead.html

Thanks for the link.

[AJ010]

Thanks for the link.


No prob

[AJ010]

Check sig

[GmoneyJakee]

nice lookin workouts man, keep it up

[big_baller]

Thanks guys, all of ya!

Footballstar: To answer your question, let me just say something.

First off, I don't know if I'm going to do track. I've already missed 5/6 practices, and i cant show up tomorrow due to family issues. I've basically been kicked off the team for illegal amount of absenses(only allowed 3 legal absenses), and I kinda injured my back today. I feel like a failure if I dont do track, but then I'll feel worse b/c I'm gonna definately not like how practices go(and my weight workouts will blow), and all day meets. Either way is going to be rough on me. If I do track, great for me maybe ill do good. If not, I've decided on going back to westside days combined with coan/philippi again

Sunday: Tempo
Monday: Coan-Philippi Deadlift Routine
Tuesday: Tempo
Wednesday: Accel/Max V/ ME Bench
Thursday: Tempo
Friday: Speed Endurance/ DE Squat
Saturday: Off

I believe in September I was lifting
Squat: 350
Bench: 250
Deadlift:415

Now I'm at like
Squat: 385-405
Bench: ~280
Deadlift: ~475

I didnt progress that much huh? Especially if you consider all i REALLY practically lifted. It makes my gains like 35 squat/ 25 bench/ ~60 deadlift

I dont know guys....maybe this year im just gonna have to skip track and get the most training I can. Make up for my lack of progress.

But then I feel like a quitter huh.

AAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

HAHAHHAHA The day i cut down basketball, the day i hit a raw 300 pound bench....

Just think about that.....just....think...about....that

[AJ010]

HAHAHHAHA The day i cut down basketball, the day i hit a raw 300 pound bench....

Just think about that.....just....think...about....that

I think I figured it out.

I'll bench 300 too! :D

Nah thats cool man

By the way, anybody want to do the Coan/Phillipi Deadlift routine with me?

[AJ010]

Come on....anybody want to do the Coan/Philippi deadlift routine with me?

[DieselWeasel]

Come on....anybody want to do the Coan/Philippi deadlift routine with me?

Sorry. I need to focus more on my lagging bench and squat. :(

[AJ010]

Sorry. I need to focus more on my lagging bench and squat. :(

Aww alright =/

[AJ010]

Recovering from injuries.

Anyways

Friday: Speed Endurance
Sprints: 80-100m
2x100-120m
1x70-80m slight downhill
Comments: ehh alright, pretty fast actually. did this in florida.

im suffering minor back muscle injury, and my shoulder injury still. I'm ****ed all over.

[lifter06]

Good luck with the recovery.

[Porky]

Recovering from injuries.

Anyways

Friday: Speed Endurance
Sprints: 80-100m
2x100-120m
1x70-80m slight downhill
Comments: ehh alright, pretty fast actually. did this in florida.

im suffering minor back muscle injury, and my shoulder injury still. I'm ****ed all over.

get lifting man. ur the skwat master so hit some damn skwats

[big_baller]

injuries suck good luck with them.

[AJ010]

I'm a pussy


Now I'm very sick, and so ****ed up....

[AJ010]

I slept almost 19 hours. I feel like shiit

I think I'm just gonna focus on sprinting when I'm not sick and cut down on the weight workouts a bit. I need to heal up.

[AJ010]

Yup, I'm going to have to focus more on sprinting, and just not really lift weights for a bit. I really need a break from lifting.

So my split will be like this:

1-Acc. Dev. + Max V(60m sprints) + lowerbody plyos + weights(?)
2. Tempo
3. Speed Endurance + upperbody plyos/medicine ball+weights(?)
4. Tempo
5. Special Endurance I + lowerbody plyos+weights(?)
6. Tempo

I figure by Monday I should be ready to sprint again....I hope so anyways.

Maybe the plyometric work will be a fun replacement in the mean time. I'd like to really develop my power, now that I've been focusing on strength this whole time. Let's see how this works.

[Porky]

u cant hide from the iron.

it will find you

[AJ010]

u cant hide from the iron.

it will find you

lol with injuries im gonna have to keep hiding.

[Fullback_45]

Hope the shoulder heals soon. Just stay off it. To much rehab you might be fking yourself over.

[BPP]

Yup, I'm going to have to focus more on sprinting, and just not really lift weights for a bit. I really need a break from lifting.

So my split will be like this:

1-Acc. Dev. + Max V(60m sprints) + lowerbody plyos + weights(?)
2. Tempo
3. Speed Endurance + upperbody plyos/medicine ball+weights(?)
4. Tempo
5. Special Endurance I + lowerbody plyos+weights(?)
6. Tempo

I figure by Monday I should be ready to sprint again....I hope so anyways.

Maybe the plyometric work will be a fun replacement in the mean time. I'd like to really develop my power, now that I've been focusing on strength this whole time. Let's see how this works.

psh, you and your running :D

[mivi320]

Dude, sucks about the injury. Don't sweat it though, Matt. Just come back stronger and tear the weights apart once you start feeling better!

[AJ010]

Dude, sucks about the injury. Don't sweat it though, Matt. Just come back stronger and tear the weights apart once you start feeling better!

Thanks!

I'm dumb though. I didn't bench in like 4-5 weeks at all, and tried a CG bench yesterday. Actually got 275 up 5". I think when I 1 boarded 275 WG, I couldnt even budge 275 CG 3". New pr I guess haha.

Also did some 3 clap plyo pushups...felt good.

[AYung]

You'll just have to let it heal by itself and when you come back, make sure to get some revenge!:D

[AJ010]

You'll just have to let it heal by itself and when you come back, make sure to get some revenge!:D

Hahaha yeah baby! Well, I'll be doing sprinting and plyometrics primarily until I feel I'm ready to lift again. If I can retain my strength without even benching in 4-5 weeks, I think I can handle a few more weeks off without much trouble.

[Fullback_45]

Nice plyos bro!

[JackBags]

Your goal in your signature is easily going to be met, hahaha.

[AYung]

Your goal in your signature is easily going to be met, hahaha.

Wow, that's probably the easiest goal i've ever seen!:p

[AJ010]

Hahahaha thanks guys!

Bodyweight this morning was 155lbs, damn I'm losing so much weight. A few weeks ago I was 161 ! Good, I'd rather be lighter.

Yesterday I hammer curled(one arm) 95lbs, probably had 100. I also regular dumbell curled 75 easily, and slightly cheated on 85.

[AYung]

That's freaky strong for your weight dude!:eek:

[DieselWeasel]

Hahahaha thanks guys!

Bodyweight this morning was 155lbs, damn I'm losing so much weight. A few weeks ago I was 161 ! Good, I'd rather be lighter.

Yesterday I hammer curled(one arm) 95lbs, probably had 100. I also regular dumbell curled 75 easily, and slightly cheated on 85.

Damn! :eek:

Were those curls strict except for the 85?

[AJ010]

Thanks guys!

No legs on any of the curls at all. I leaned back though on the curls somewhat...so they werent "strict" in that sense.

[DieselWeasel]

Thanks guys!

No legs on any of the curls at all. I leaned back though on the curls somewhat...so they werent "strict" in that sense.

Well, that's crazy strength, regardless.

[AJ010]

Thanks dude!

Tonight I set a huge PR

Standing Long Jump: 9'7-9'9!! Old PR was 8'10-8'11 sucka!!

[Footballstar]

Thanks dude!

Tonight I set a huge PR

Standing Long Jump: 9'7-9'9!! Old PR was 8'10-8'11 sucka!!

Damn thats a huge PR it almost makes me want to go outside right now and test mine but not today. Did you measure from your heal or your toes? (like when you land)

[AJ010]

Damn thats a huge PR it almost makes me want to go outside right now and test mine but not today. Did you measure from your heal or your toes? (like when you land)

Thanks!

I measured from where the toes started to where the toes landed. Good thing both feet landed just about evenly.

[DieselWeasel]

Thanks dude!

Tonight I set a huge PR

Standing Long Jump: 9'7-9'9!! Old PR was 8'10-8'11 sucka!!

Congrats. That reminds me of the South Park episode when Jimmy took steroids during Special Olympics training. That's one of the events that he did.

"BIGGER... STRONGER... FASTER..."

"PUSH IT! PUSH IT!"

:D

[Footballstar]

Thanks!

I measured from where the toes started to where the toes landed. Good thing both feet landed just about evenly.

At the NFL combine they did it from the toes to the landing heal. Just in case 1 day you get there.

[DONJUANPIMPIN]

Damn that's crazy mine is like 7 something. I think the average for most nfl corners

[AJ010]

At the NFL combine they did it from the toes to the landing heal. Just in case 1 day you get there.

I know, I just figured that's a little cheap since it's not really a true measurement of how far you've jumped. My thinking behind this can be explained in my drawing :D

Basically, why start with the toes, and end with the heels? The heels at the start are at negative 11". Ending with the heels but starting with the toes is basically measuring my true jump minus 11 inches. imo that's bull****. It measures how far I can jump with a negative 11 subtraction factor.

But that's just how the combines run, ah well

:cool:

[AJ010]

Haha thanks DonJuan.


Do you measure it toe to toe? or toe to heel?

[Footballstar]

I know, I just figured that's a little cheap since it's not really a true measurement of how far you've jumped. My thinking behind this can be explained in my drawing :D

Basically, why start with the toes, and end with the heels? The heels at the start are at negative 11". Ending with the heels but starting with the toes is basically measuring my true jump minus 11 inches. imo that's bull****. It measures how far I can jump with a negative 11 subtraction factor.

But that's just how the combines run, ah well

:cool:

Talk about free time to come up with a drawing man. hahahaha

[AJ010]

Hahahahaha yeah I know right Footballstar? :D

Ah ok Don.

Fine, we'll say toe to heels I jump around 8'10. 9'9 sounds cooler though.

[DONJUANPIMPIN]

Haha thanks DonJuan.


Do you measure it toe to toe? or toe to heel?
Toe to heel

[Fullback_45]

Congrats on the hammer pr!

[AJ010]

Thanks Fullback!

[big_baller]

you hammer curled more than half your body weight??

Thats not normal.

[AJ010]

you hammer curled more than half your body weight??

Thats not normal.

I'm gonna guess you're gonna call b.s like porky. Hahahahaha

I can dumbell curl more than half my bodyweight too. :)

[AJ010]

March 21st 2005
Max Velocity/Acceleration Development:

-400m jog
-hip stretches
-2 semi hard accels

Sprints
2x60m/3x40m/2x30m/2x20m

Bounding
2x10 (5 steps each leg)

Speed Tuck Jumps
2x5

-400m jog
-stretches
-finish

Comments
Felt extremely fast today. My fastest ever. Raced some kid on my second 60m run, and burned him haha. Seriously though, felt extremely fast today. Plyos felt awesome, I finally figured out how to bound. Sweet day! No weight workout, just gonna relax

[Footballstar]

good workout keep up the hard work.

[AYung]

Raced some kid on my second 60m run, and burned him haha.

LOL, Nice job dude!:D

Sprints were very nice!:)

[sword chucks]

hm sprinting looks like fun. A 95lb hammer curl is crazy too man, thats more than half of your BW in one arm :D

good luck with injury recovery, I hope it is speedy

[AJ010]

Thanks AY! Felt really nice!

Swordchucks- yup! Pretty easy too :)

[AJ010]

March 23 2005
---Cancelled Sprints today due to snow---

Medicine Ball Work
-Chest Pass: 2x6
-Backwards Throw: 2x6
-Overhead Throw: 2x6

Upperbody Plyometrics
-Depth Pushup: 2x5
- 1-3 Clap Plyo Pushup: 2x5

Comments
Shoulders feelin good! Felt explosive today

[BPP]

Comments
Shoulders feelin good! Felt explosive today

good!!!

[AYung]

Nice session! Too bad you had snow over there. I just got a big snowfall 2 days ago. A day before that, the sun was out and everything was nice.:(

[AJ010]

Thanks guys!!

AY- same here bro! =/ Oh well...I just hope it doesnt freeze...it didnt really stick

[AYung]

Oh well, I guess it aint THAT bad for me. I built a big hill and was doing flips onto it off a rail. Fun stuff.:D

[AJ010]

Haha sweet bro! None of the snow stuck or froze here, but I don't know about the track.

Anyways, another PR by me:

Captain of Crush #2: closed it 7 times!!

CoC #2 7 reps

1 rep PR baby!

[DONJUANPIMPIN]

Damn the pretty good. I got to get one of those COCs

[mivi320]

Nice PR!! :D

[sword chucks]

nice job Steel, you are the captain of crush

[IronBender800]

Wheres the weights?

Congrats on the grip pr!

[Porky]

i need a coc


7 times nice beans man

[AJ010]

Thanks guys! I'm gonna possibly get back into lifting monday or tuesday

March 26th 2005
Speed Endurance + Special Endurance I:

-400m warmup jog
-stretches
-drills and practice starts

Sprints
2x100m
1x150m

-stretches
-finish

Comments
Ran into the wind today, but felt pretty damn fast! I feel like I've lost a little bit of speed endurance because I havent done it in basically 2 weeks. But 0-60m felt blazing. I definately PRed on the 150m run, I could just tell. I've never sprinted 150m as fast as today. Hell, I've never sprinted 150m period haha. Sweet ! Probably gonna start coan/phillipi routine monday or tuesday, not sure yet though.

Oh yeah, gotta give credit to Fullback_45. He gave me a sweet idea that I think I'll love. He basically said not to limit myself to a 7 day workout week, and that if need be, I should extend my workout week to 8-10 days. So basically, I might end up taking 8-10 days to complete my "cycle" of workouts, before I start back to "workout 1". I like the idea a lot! Thanks bro!

[Footballstar]

Good sprints man keep working hard man.

[mivi320]

Thats some nice sprinting work there, Steel. Keep at it! :D

[AJ010]

Thanks guys! You know your lifting sucks when your journal gets knocked to the second page =/

March 30th 2005
Max Velocity + Acceleration:

-400m warmup
-hip stretch
-drills
-practice starts

Sprints
2x60m/4x40m/2x30m

-400m cooldown

Comments
First 3 sprints were against a fairly strong wind, so they felt fast, but not blazing. Because of this and my ego, i simply sprinted in the opposite direction for the remaining sprints and those were blazing

--------------------

Oly lifting:

Cleans
45x3
95x3
135x3
185x1
2x195x2
200x0

Comments
Did this immediately after sprints, and with a tight ass back, so these sucked! I pushpressed/jerked 195 on one of the sets, so technically new PR there. Sucky cleans though!!

[BPP]

meh, cant complain with a push press PR after sprintin!!!!

[DONJUANPIMPIN]

Still some good ass cleans even after running. You do power or hang?

[AJ010]

Thanks guys!

proppy- guess so haha

donjuan- I do powercleans. I start them from the floor, and barely dip down when I catch it. I need to get 225...quite a few weeks ago I actually had a shot

[Footballstar]

Good work 2 45's on each side just looks great but 275 is even better

[AJ010]

Good work 2 45's on each side just looks great but 275 is even better

I really want to clean 275 so bad too!

[mivi320]

Nice power cleans, and sprints bro :D

[Porky]

STEEL

u touched a weight today? :)

a pr man u cant complain. well u can but u shouldnt :cool:

keeper up sir

[AJ010]

Thanks guys!

Mivi- thanks bro! felt like a good day i guess

porky- haha yeah finally decided to do something. powercleans sucked, but fresh i still think i got 225.

[AJ010]

No one likes following my journal anymore. I understand though, there's no real lifting going on. My back is kinda messed up for some reason, getting worse as I lift less, weird.

Anyways I thought itd be cool to mention that I did a 4 clap plyo pushup yesterday. I really want to give a 5 clap plyo pushup a try sometime

[papagunz]

Hey man, I'm impressed with ya. I wish I had speed. Heh. Anyway, I had a shoulder injury a while ago, couldnt do incline benches, or most upper lifting, for that matter for around a month. It sucked because I was getting into a groove, setting PR's for bench on a weekly basis, and bam, backyard football goes wrong, and my ass getting smacked on the ground shoulder first. Wow, that sucked. Either way you slice it, you're a beast who is too hard on yourself.

Imho, you should start doing some non weighted back excercises to get it into shape again. Recovery methods are changing from the standard "Rest, Ice, Eat". Low intensity movements helps quite a bit more, I guess with blood flow. I've heard this from the school trainer as well as other places. Try doing some excersices (forget the name for the life of me), where you lay on your belly and lift your upper torso as high as it can go. Try a few, see how it feels on your back.

As far as your other lifts are concerned, have you tried shotput? Your Olympic lifts are most impressive, you obviously have a large amount of speed, and those two things in junction are key for shot putters. Who knows, just give it a try and see how you do.

-Ben

[DONJUANPIMPIN]

No one likes following my journal anymore. I understand though, there's no real lifting going on. My back is kinda messed up for some reason, getting worse as I lift less, weird.

Anyways I thought itd be cool to mention that I did a 4 clap plyo pushup yesterday. I really want to give a 5 clap plyo pushup a try sometime
I'm still checking in on a occasion. Just keep doing your thing man. When is your next meet

[AJ010]

papagunz: "Hey man, I'm impressed with ya. I wish I had speed. Heh. Anyway, I had a shoulder injury a while ago, couldnt do incline benches, or most upper lifting, for that matter for around a month. It sucked because I was getting into a groove, setting PR's for bench on a weekly basis, and bam, backyard football goes wrong, and my ass getting smacked on the ground shoulder first. Wow, that sucked. Either way you slice it, you're a beast who is too hard on yourself. "

--Thanks man! Well actually, my shoulder is practically better now :). Honestly, I am harder on myself than I should be...whether for better or for worse I don't know.

"Imho, you should start doing some non weighted back excercises to get it into shape again. Recovery methods are changing from the standard "Rest, Ice, Eat". Low intensity movements helps quite a bit more, I guess with blood flow. I've heard this from the school trainer as well as other places. Try doing some excersices (forget the name for the life of me), where you lay on your belly and lift your upper torso as high as it can go. Try a few, see how it feels on your back."

--You mean hyper extensions? I'll have to give those a shot too. What I might do, is start lifting totally raw, which means no belt, but I'll have to stay light for a bit. I have no plans yet though, and don't really feel like squatting or deadlifting. I just feel like doing clean and jerks, that's it actually.

"As far as your other lifts are concerned, have you tried shotput? Your Olympic lifts are most impressive, you obviously have a large amount of speed, and those two things in junction are key for shot putters. Who knows, just give it a try and see how you do."

--I haven't tried shotput, but I can throw a 15lb medicine ball about 35 feet shotput style(without any spinning though). I don't think I'm such a thrower.
-----------------------------------------------
donjuanpimpin- I think wed or sat.

[AJ010]

April 2nd 2005
Speed Endurance:

-400m warmup
-hip stretch
-practice start

Sprints
~100m
~120m
~70m
~70m

Comments
****TY ASS WORKOUT. First off, let me just tell a little story here. Yesterday, I was supposed to go to the track, but I ended up falling asleep for 4 hours and didn't go. Then I wake up and stay up til about 3am, then go to sleep until 2pm. Then I head to the track today at 3pm. It was windy as **** in all directions, so no matter which direction I ran in I was running against the wind. It was also rainy as hell too. The track was soaked, and it felt like hail was hitting me. I decided to sprint in the reverse direction on the other side of the track, so I basically used my guideline of 14steps=10m to help me measure distance. All in all, it felt like a really bad workout. Whatever, at least I got some work done. Edit: Just checked weather.com....while I wasn't totally running against the wind because of the direction I put myself in, there were 27-37 mph winds today. "From ESE at 27 mph gusting to 37 mph"--www.weather.com. Damnittttt

I think I'll be following this plan for the week:

Monday: Clean and Jerks: I'll use 200, and try to get 2-3 sets of 2-3 reps with that. If 200 is too easy(hopefully), ill use 205 probably.

Wednesday: Max V+Accel: 1x60m/4x40m/3x30m/ (Deloading for max v and accel this week)

Friday: Speed endurance: 2x110m/2x70m

Hopefully the weather will be nice.

[Porky]

u sleepy bastard :) skippin workouts to sleep lol

j/p man

kill those cj's on monday

[AJ010]

Thanks.

Infact, ive been thinking. I need to seriously build up core strength again, without the use of a belt.

So, I'm planning on starting a low volume 5x5 routine, and starting around 275 squat, 195 bench, 315 deadlift. Each week I'll add 5-10lbs. This might just be my way of healing my back. This is probably the time where I'll start to follow fullback's advice, and extend my workout week so I get added recovery.

So..possibly new plan for this week.

I wont have any planned workout days, but in this order I will do this:

Day 1:C+J/Squat+Core
Day 2: Max V+Accel/Bench + something
Day 3: Speed Endurance/ Deadlift+core

[Fullback_45]

Now we're talking bro. Seems like your kinda fallowing your instinct's now and thats a sign of evolving! Id say go for it and see how it feels man, looks real good to me.

[AJ010]

Now we're talking bro. Seems like your kinda fallowing your instinct's now and thats a sign of evolving! Id say go for it and see how it feels man, looks real good to me.

Thanks man!

Yeah definately dude, can't wait to get back into the swing of things again.

[AJ010]

Turkish Getup: 80lbs bitch!!! NEW PR!!

Too bad I couldn't get 90, but I probably have it in me when I'm fresh.

[DONJUANPIMPIN]

damn my pr is 50lb but that's the highest kettleball my school got

[AJ010]

Thanks man. I used a dumbell. I think fresh I can get a 90lb dumbell up.

The New Era 2
April 4th 2005
5x5 Squat:

Powerclean + Jerks
45x5
95x3
135x3 + 1 jerk
155x2 + 1 jerk
185x1 + 1 jerk
200x1 + .5 jerk *****...hurt my back kinda...everything like popped
200x2
205x1 then few moments later 205x1 + jerk *10lb jerk PR!!

Squats
5x275x5 *Hard! But, I loved it! Stabilizers were firing like crazy, I'm loving this unbelted stuff. I think my plan might just be the key to solving my problem.

Turkish Get Ups
Just did 50x5 for each side for one set...realized these are hitting shoulders too much...dont want to wear them out for bench day. I'll just do woodchops next time.

Comments
Powercleans were fairly easy. Squats were a toughy, but felt GREAT without the belt! I have a headache now, but I liked this workout! First workout in a looooong time.

[Aftershock]

Thanks man. I used a dumbell. I think fresh I can get a 90lb dumbell up.

The New Era 2
April 4th 2005
5x5 Squat:

Powerclean + Jerks
45x5
95x3
135x3 + 1 jerk
155x2 + 1 jerk
185x1 + 1 jerk
200x1 + .5 jerk *****...hurt my back kinda...everything like popped
200x2
205x1 then few moments later 205x1 + jerk *10lb jerk PR!!

Squats
5x275x5 *Hard! But, I loved it! Stabilizers were firing like crazy, I'm loving this unbelted stuff. I think my plan might just be the key to solving my problem.

Turkish Get Ups
Just did 50x5 for each side for one set...realized these are hitting shoulders too much...dont want to wear them out for bench day. I'll just do woodchops next time.

Comments
Powercleans were fairly easy. Squats were a toughy, but felt GREAT without the belt! I have a headache now, but I liked this workout! First workout in a looooong time.

Seems like a great workout bro. Routine seems vaguely familar....

[Porky]

damn man. sweet pr on the jerk.

5x5 @ 275 is some sweet squating.

you got a turky getup pr also. 2 prs in 2 days.



turkeys the only animal smarter then man

[lifter06]

Lookin good man, real good.

[AJ010]

Thanks guys!

Shock- What up man, good luck on the routine! It's gonna kick your ass haha

Porky- Thanks dude, appreciate the support. The jerk felt nice, like always ;) j/k

Lifter- thanks ! I gotta check your journal out sometime..im kinda sleepy now though, only had 4 hrs sleep

I'll hit yall back later

[IronBender800]

Looked very nice man! You should definitely train beltless a lot more. Thats what ive always done. I think were tied when it comes to putting something overhead from the floor. I got 205 last week too. Looking strong dude!

[AJ010]

Looked very nice man! You should definitely train beltless a lot more. Thats what ive always done. I think were tied when it comes to putting something overhead from the floor. I got 205 last week too. Looking strong dude!

Thanks for the reply man!! Seriously appreciate it.

Yeah dude, beltless feels awesome, as long as I don't try to hit 405 deadlifts or something though :p

Heck yeah we're tied...lets see who can c+j 225 first :)

[IronBender800]

Thanks for the reply man!! Seriously appreciate it.

Yeah dude, beltless feels awesome, as long as I don't try to hit 405 deadlifts or something though :p

Heck yeah we're tied...lets see who can c+j 225 first :)

Ah, **** that dude! I pull 405 and squat 315 all the time WITHOUT a belt.

Once i start lifting again look out bitch;)

[AJ010]

Ah, **** that dude! I pull 405 and squat 315 all the time WITHOUT a belt.

Once i start lifting again look out bitch;)

I could definately do those without a belt. I've done the 315 easy without belt before.I'm just very uneasy about it.

Hell yeah dude, you'll be killing me!

[DieselWeasel]

UnlimitedSteel: I'm pretty sure that I was able to do a turkish get-up with my 62lb kettlebell during the winter. You should use kettlebells instead of dumbbells.

Your clean and jerk strength is crazy. What's your current bodyweight?

[AJ010]

UnlimitedSteel: I'm pretty sure that I was able to do a turkish get-up with my 62lb kettlebell during the winter. You should use kettlebells instead of dumbbells.

Your clean and jerk strength is crazy. What's your current bodyweight?

Thanks for telling me what you can do. ;)

I heard kettlebells were harder, I need to see for myself though.

Thanks man, I think I can clean and jerk 215 definately, 225 stands a good chance. I weigh 155.

[Lifeforce]

Holy ****, this is cheating man. You're way ahead off me on the powercleans. They are ohh so solid looking.

[AJ010]

Holy ****, this is cheating man. You're way ahead off me on the powercleans. They are ohh so solid looking.

Hahahahahahah. Nah man, just a little head start :D

LMAO I just realized, I'm only 5lbs away from 100kg hahahaha. I've done a 215lb clean before I mean.

It's all good though, just use the life force. :p

[weak1]

That's some crazy pc weight man. I've only gotten up 205, so you're ahead of me.

Nice squats. i dunno if I could go without a belt at that weight.

keep it up.

[EliteRightist]

Sweet clean/jerks and great squats too. Maybe you could get into the olympics soon for olympic weightlifting.

[big_baller]

Thanks man. I used a dumbell. I think fresh I can get a 90lb dumbell up.

The New Era 2
April 4th 2005
5x5 Squat:

Powerclean + Jerks
45x5
95x3
135x3 + 1 jerk
155x2 + 1 jerk
185x1 + 1 jerk
200x1 + .5 jerk *****...hurt my back kinda...everything like popped
200x2
205x1 then few moments later 205x1 + jerk *10lb jerk PR!!

Squats
5x275x5 *Hard! But, I loved it! Stabilizers were firing like crazy, I'm loving this unbelted stuff. I think my plan might just be the key to solving my problem.

Turkish Get Ups
Just did 50x5 for each side for one set...realized these are hitting shoulders too much...dont want to wear them out for bench day. I'll just do woodchops next time.

Comments
Powercleans were fairly easy. Squats were a toughy, but felt GREAT without the belt! I have a headache now, but I liked this workout! First workout in a looooong time.

wow steel, thats some crazy ****ing lifts mate.

hows the injuries?

[I-love-muscle]

nice workouts bud keep it up!

[AJ010]

Thanks guys!

weak1- thanks bro! only one way to find out...

eliterightist- thanks! ehh...i dont know about that! :)

baller- thanks big guy!! theyre doing MUCH better!

I-Love-muscle- thanks for checking the journal bro! ill hit yours later

I'll check all your guys journals later

[mivi320]

Nice work..

[AJ010]

Nice work..

Thanks Mivi!

Holy f*ck, today is a weird day, I don't feel good. I'm still sore too. Tried doing tempo, but that felt bad. I woke up feeling so weird though, so it was my sleep that messed me up.

Ehh, whatever...todays the last day im taking off.

[big_baller]

Jumped in too hard?

just cause your coming back doesn't mean you need to cain yourself aye?

I know how you feel though, when i came back from sickness i had 10 workouts in 14 days lol.... rest week was then required :)

[AJ010]

Hahaha I def came in too hard! But I'll be fine :)

[Liftin4ever]

Nice cleans and jerks man. Those squats are pretty damn good too.

[BPP]

impressive **** you CLB!!!!

[AJ010]

Thanks the both of you! I'll try to reply to everyone as soon as possible, I've got so much homework.

The New Era 2
April 7th 2005
Speed End./Special Endurance I + Accel:

-400m warm up
-barely stretch
-barely drilled

Sprints
200-215m
2x50m

Comments
Mad slow...I DONT FKIN GET IT My warmup run felt slow too! Yesterday I tried doing tempo and felt SLOW. WTF?? Did I burn myself out? I dont know...but I almost didn't work out today because I was sleepy all day. The last 50m run felt like an eternity...I'm so melancholy

------------------------------

5x5 Bench:

Bench Press
95x8
135x5
5x195x5 *actually...missed a rep on one set omg

Comments
SUCKED. Didnt bench since February 22nd so whatever...I guess this is OK

[Aftershock]

Thanks the both of you! I'll try to reply to everyone as soon as possible, I've got so much homework.

The New Era 2
April 7th 2005
Speed End./Special Endurance I + Accel:

-400m warm up
-barely stretch
-barely drilled

Sprints
200-215m
2x50m

Comments
Mad slow...I DONT FKIN GET IT My warmup run felt slow too! Yesterday I tried doing tempo and felt SLOW. WTF?? Did I burn myself out? I dont know...but I almost didn't work out today because I was sleepy all day. The last 50m run felt like an eternity...I'm so melancholy

------------------------------

5x5 Bench:

Bench Press
95x8
135x5
5x195x5 *actually...missed a rep on one set omg

Comments
SUCKED. Didnt bench since February 22nd so whatever...I guess this is OK


Sounds like you could use some better recovery.

[EliteRightist]

You'll get back into it soon. Even if you didn't feel like working out, you did so that's the most important part.

[mivi320]

Don't sweat the workout, bro. Just come back stronger and crank it up a notch next time!

[AJ010]

You guys are right...thanks!

[Liftin4ever]

Don't worry about the sprinting man, i've had alot of bad days when it comes to that.

Strong benching though man especially since you haven't done any in forever.

[Fullback_45]

Can do great everyday, im in a lull to bro. Least you got your workout in.

[big_baller]

Thanks the both of you! I'll try to reply to everyone as soon as possible, I've got so much homework.

The New Era 2
April 7th 2005
Speed End./Special Endurance I + Accel:

-400m warm up
-barely stretch
-barely drilled

Sprints
200-215m
2x50m

Comments
Mad slow...I DONT FKIN GET IT My warmup run felt slow too! Yesterday I tried doing tempo and felt SLOW. WTF?? Did I burn myself out? I dont know...but I almost didn't work out today because I was sleepy all day. The last 50m run felt like an eternity...I'm so melancholy

------------------------------

5x5 Bench:

Bench Press
95x8
135x5
5x195x5 *actually...missed a rep on one set omg

Comments
SUCKED. Didnt bench since February 22nd so whatever...I guess this is OK

No stretching = feeling slow

I didn't play a good bball game or even dunked if i didn't stretch. And i could do reverse 2 handers.

[Aftershock]

You guys are right...thanks!

pshh of course were right ;)

[weak1]

benching looks good for having been off a couple of months. don't sweat it.

[Porky]

5x5 Bench:

Bench Press
95x8
135x5
5x195x5 *actually...missed a rep on one set omg

Comments
SUCKED. Didnt bench since February 22nd so whatever...I guess this is OK

wow man that musta been a terrible day. cuz i could bench that lol

:D

i had a bad bench today 2 man. keep hittin it hard sir. u still have to get back into ur groove.

better workouts to come for u steel.

[AJ010]

Thanks guys.

I think my problem is lack of general fitness AGAIN.

The New Era 2
April 9th 2005
Tempo+Recovery:

Tempo Runs
2x(5x100m) @75%
*10-20 sec rest between runs
*60 sec rest between sets

Comments
My fitness has dropped tremendously! I know what I have to fix now..

[mivi320]

Nice running, dude.

[AJ010]

Wtf?!?!?!?! Now Im Sick?!!?!?! Wtf!?!?!?!?

[Porky]

Wtf?!?!?!?! Now Im Sick?!!?!?! Wtf!?!?!?!?

man u got some bad ass luck

[AJ010]

man u got some bad ass luck

It's like im living in a nightmare here....my nightmare has come true though.

Less than 6 weeks of sprinting left I guess is my plan. I need a serious break from sprinting.

But I dont know, then I say to myself I should take off now, but then I think I shouldnt, im so confused. I think I didnt plan my sprinting and lifting routines too well..

[AJ010]

Ok, I'm not gonna quit or anything. I'm going to follow everything as if normal

But, I'm going to be following Fullback_45's 5x5 routine. It looks less taxing and better planned out.

Should I do the 5x5 for squat bench and deadlift? Which means In 14 weeks I'll be at 385x5 sq/275x5bp/475x5dl ....or is my idea of doing 5x5 for sq/bp/dl every week possibly overkill?

I would only be going to 90% starting week 8, then again week 11, 12,13,14.
Should I just give it a go?

Note: In 6 weeks im done with sprinting until about mid july-august

[AJ010]

Errrrr....some plans i might have


1. cleans+5x5 Squat + assistance
2. Tempo
3.Off
4. Special Endurance I + Accel (40-50m)+ 5x5 Bench + assistance
5. Tempo
6.Deadlift(2 weeks speed box squats ,speed deadlifts off blocks and snatch grip deadlifts...3rd week = max deadlift variation)
7. Tempo
8. Off
9. Speed Endurance + Accel (10-20m)
10. Off

OR


1:Max V + ME Bench
2:Tempo
3:Speed Endurance
4:tempo + Repition Bench or DE Bench
5:Squat workout
6/7: off or maybe tempo
-Squat Workout
-- Dyn Flex (before bench, too)
-- GPP Warm-up (Light Lat-pulldowns, ghr, push-ups, sit-ups, lunges, before bench, too)
-- DE Box 5-6x2x50-60%
-- Work up to a "heavy" single
-- Deadlifts 6-8x1x60-80%
-- Glute hams
-- Abs

[AJ010]

What do you guys think? I'm leaning towards choice two actually...just because it seems like less stress on me, but i dont know....theres 3 CNS intensive days in a row....thats why then again i want to lean towards choice one....but then i dont know if thats overkill...wait a sec i got an idea brb

OPTION C:

1. Speed Endurance + Accel (10-20m)
2. Tempo
3. -2 weeks: 5x5 Squat + Speed Deadlifts + Ham/Glute Assistance
-1 week: Maximal Deadlift Variation + Speed Box Squats + Ham/Glute Asst.
4. Tempo
5. Max V + Accel (40-50m)+ 5x5 Bench + Asst
6. Tempo
7. Off

REPEAT

I'm still going to follow my idea of "if i dont feel good ill wait until next day" ...something to that extent basically.

Now which choice would ya'll pick

[Liftin4ever]

I think they both look great, but personally I would go with the second just because I prefer a 7 day split over a 10 day split because everything would get worked more.

In an earler post you talked about Fullback's 5x5 routine. What exactly is that?

[AJ010]

I think they both look great, but personally I would go with the second just because I prefer a 7 day split over a 10 day split because everything would get worked more.

In an earler post you talked about Fullback's 5x5 routine. What exactly is that?


Thanks.

Here, check this. http://www.joeskopec.com/five.html That's the routine fullbacks on, for bench anyways.

[Liftin4ever]

Thanks man, I like that routine. I think I might start that for bench and just use my bands for some speed bench.

[AJ010]

CHOICE A:

1. cleans+5x5 Squat + assistance
2. Tempo
3.Off
4. Special Endurance I + Accel (40-50m)+ 5x5 Bench + assistance
5. Tempo
6.Deadlift(2 weeks speed box squats ,speed deadlifts off blocks and snatch grip deadlifts...3rd week = max deadlift variation)
7. Tempo
8. Off
9. Speed Endurance + Accel (10-20m)
10. Off

OR

CHOICE B:

1:Max V + ME Bench
2:Tempo
3:Speed Endurance
4:tempo + Repition Bench or DE Bench
5:Squat workout
6/7: off or maybe tempo
-Squat Workout
-- Dyn Flex (before bench, too)
-- GPP Warm-up (Light Lat-pulldowns, ghr, push-ups, sit-ups, lunges, before bench, too)
-- DE Box 5-6x2x50-60%
-- Work up to a "heavy" single
-- Deadlifts 6-8x1x60-80%
-- Glute hams
-- Abs

OR

CHOICE C:

1. Speed Endurance + Accel (10-20m)
2. Tempo
3. -2 weeks of: 5x5 Squat + Speed Deadlifts + Ham/Glute Assistance
-1 week of: Maximal Deadlift Variation + Speed Box Squats + Ham/Glute Asst.
(repeat 2 week/1 week cycle)
4. Tempo
5. Max V + Accel (40-50m)+ 5x5 or ME Bench + Asst
6. Tempo
7. Off

If I don't feel good on a workout day, I will simply wait until the next day to workout.

[AJ010]

I asked a few guys on AIM, and the majority chose C, as did I. I will be following split idea C, and hopefully it will go good for me.

[BPP]

I asked a few guys on AIM, and the majority chose C, as did I. I will be following split idea C, and hopefully it will go good for me.

:cool:

[Porky]

I asked a few guys on AIM, and the majority chose C, as did I. I will be following split idea C, and hopefully it will go good for me.


i choose split c :D

[Lifeforce]

Thank god you haven't cleaned the 100 kg yet. It may still be hope. If you hit me up with more George Lucas Clichés I may even beat you to it. ;)

Fitness is a real bitch, one might think that if you press up absurd amount of weights, going for a ligth run should be no problem. :/

[AJ010]

Thank god you haven't cleaned the 100 kg yet. It may still be hope. If you hit me up with more George Lucas Clichés I may even beat you to it. ;)

Fitness is a real bitch, one might think that if you press up absurd amount of weights, going for a ligth run should be no problem. :/

Hahaha, I won't be trying it for a long time...unless i find the time. May the force be with you :D

Yeah I know whatcha mean, but my fitness is coming back fast!

Here's a rundown of my past few days:
-----------------------------------------
Monday, April 11th 2005:

-Sprints: 100m/110m/110m

-comments: MAD SLOW WTF?!

------------------------------------

Tuesday, April 12th 2005:

-Tempo Runs: 10x100m @65-75% @10 rest between sets

-comments: finally...this felt easy! a little slow on the tempo, prob cuz my speed endurance is wiped out
-------------------------------------

Wednesday, April 13th 2005

-12" Speed Box squats: 6x185x2 *fast! my best is 250 for legitimate speed i believe...i probably could have speed box squatted 225 today though. nice short workout, didnt want to be sore

-12" box squat semi heavy single: 275. felt easy, no belt either.

-extra comments: my vertical jump was awesome today, so this leads me to an important conclusion: My acceleration is fine, my max velocity is most likely fine since my vertical is getting better or is the same, but my SPEED ENDURANCE is overtrained. ah well...im in recovery mode for this week and the next, then im on a ****ing mission to destroy some weights and track.

-------------------------------------

peace :)

[Lifeforce]

Wow, those squats are awesome you do, speed squating 185 pounds, I'd never manage this. Thanks for giving me a chance to catch you.

[AJ010]

Wow, those squats are awesome you do, speed squating 185 pounds, I'd never manage this. Thanks for giving me a chance to catch you.

Haha, awww come on man, ive speed squatted 250 for sets of 2 before! 185 is just no problem for me, a little too light for me in my opinion, but hey dude, thanks!

And you're welcome...but you better use this window of opportunity wisely! :D :D just kidding man!

[Footballstar]

Good job. Why don't you just time your 100m to see where you are at right now?

[AJ010]

Good job. Why don't you just time your 100m to see where you are at right now?


Thanks.

After I get going again, I'm going to time it. I want to time it in May, or whenever I'm feeling good.

[sword chucks]

gl with the new split man it looks confusing :)

[DieselWeasel]

Good work, U.S.! Maybe I should try some of this speed stuff.

...Oh wait, that didn't sound right. ;)

[AJ010]

Thanks guys!

Swordchucks- thanks for posting here! post here regularly, and ill do the same for you brotha! (btw, nice ATG squats...150x20 is badass!)

-Dieselweasel: you mean speed lifting ? or sprint stuff?

The New Era 2
April 14th 2005
Tempo + Recovery:

Tempo Runs
11x100m @ 65-75% @ 10 rec rest

-lots of stretching
-done

Comments
My fitness is climbing back up to where it used to be so fast! Felt really nice

[mivi320]

Nice running, Matt. Keep training hard bro! Sorry I haven't been following lately, but I've been really busy. Looks like everything is goin' good. Keep at it!

[Liftin4ever]

Nice running and speed squats man.

[big_baller]

Thanks guys!

Swordchucks- thanks for posting here! post here regularly, and ill do the same for you brotha! (btw, nice ATG squats...150x20 is badass!)

-Dieselweasel: you mean speed lifting ? or sprint stuff?

The New Era 2
April 14th 2005
Tempo + Recovery:

Tempo Runs
11x100m @ 65-75% @ 10 rec rest

-lots of stretching
-done

Comments
My fitness is climbing back up to where it used to be so fast! Felt really nice

Nice, make a good comeback to those sprints!

[Lifeforce]

Haha, awww come on man, ive speed squatted 250 for sets of 2 before! 185 is just no problem for me, a little too light for me in my opinion, but hey dude, thanks!

And you're welcome...but you better use this window of opportunity wisely! :D :D just kidding man!

250, that's brutal. I can only do normal squats like that. =)

Ohh, I'm so gonna get you.

[AJ010]

Thanks guys!

LifeForce- hahaha good luck :)

--------------------------

Nothing noteworthy of today, just did 6x95x3 DE Bench. My shoulder is still uneasy with WG so i stuck to CG. My speed flat out sucked!

[DieselWeasel]

-Dieselweasel: you mean speed lifting ? or sprint stuff?


Both. :)

[AJ010]

Both. :)

Look into westside methods of DE for speed lifting

Look at http://www.charliefrancis.com for sprinting

Good luck :)

[AMG]

Looking good Steel, keep it up.

[weak1]

yea, WG always makes my pecs sore around the tie-in.

At least you still lifted, which is a lot more than I can say for all of my friends (those wusses). :D Good effort.

[DieselWeasel]

Look into westside methods of DE for speed lifting

Look at http://www.charliefrancis.com for sprinting

Good luck :)

Thanks for the info.

[Fullback_45]

Good to see those tempo runs put you back in shape!

[EliteRightist]

Nice speed squats and running. Keep up the good work.

[AYung]

Sorry I haven't posted for weeks. Nice runs though man!

[AJ010]

Thanks everyone for your great replies!

AMG- It's been a long ass time man, hows life been?

The New Era 2
April 18th 2005
Acceleration Development:

-warmup jog
-barely stretch
-2 practice starts

Sprints
5x40m

Dumbell Jump Squats
3x5 @ 30lbs TOTAL (15lb dumbells)

Comments
I sprinted on smooth road with my shoes which are wearing out now, and I didn't use my blocks. Needless to say, these weren't blazing. I think on the track in spikes and w/ blocks I am still blazing. I think the dumbell squats may have been too heavy, because they took off over 10% off my vertical I believe. (I jumped more than 3" less than without the dumbells in other words), so I may just stick to 10lb dumbells next time, idk. My abs are already sore, I havent done an accel workout since end of march. I cant wait to see what my speed is truly like when im back into the swing of things

[Aftershock]

I think the dumbell squats may have been too heavy, because they took off over 10% off my vertical I believe. (I jumped more than 3" less than without the dumbells in other words)


Hmm, could that be why you can't touch the ceiling :rolleyes:

Stop making excuses. haha

---------------------------------------------------------------

I look foward to seeing your continuing progress :)

[EliteRightist]

Nice sprints. I never knew that works your abs much.

[AJ010]

Hmm, could that be why you can't touch the ceiling :rolleyes:

Stop making excuses. haha

---------------------------------------------------------------

I look foward to seeing your continuing progress :)

Hey *******, I meant I jumped 3" or more less while I was holding the dumbells.

Haha, thanks.


EliteRightist- thanks bro. yeah man, youd be surprised.

[AJ010]

At my house I cant lift as much, and somehow I easily power hang snatched 115, new pr haha.

HUGE PR! Power HANG snatched 135! technically its a 35lb PR i believe.

This might translate to a 155-165lb power hang snatch at the gym

Regular snatch at gym MIGHT be 165-175

[AMG]

At my house I cant lift as much, and somehow I easily power hang snatched 115, new pr haha.

HUGE PR! Power HANG snatched 135! technically its a 35lb PR i believe.


Congrats!


Things are going very well here Steel.

[AJ010]

Congrats!


Things are going very well here Steel.

Thanks! Hope it keeps getting better though!

[AJ010]

I forearmed my 8ft cieling, but this time I got my whole forearm and slammed it, new PR! Also touched about 9'5-9'6 today on my rim.

New PRs everywhere today!

*Note: All were just standing jumps

[raffiki]

At my house I cant lift as much, and somehow I easily power hang snatched 115, new pr haha.

HUGE PR! Power HANG snatched 135! technically its a 35lb PR i believe.

This might translate to a 155-165lb power hang snatch at the gym

Regular snatch at gym MIGHT be 165-175

Finally something interesting. :D

Nice job dude.