Speed: Maxed to the limit

[mivi320]

Great sprint work, and nice PR there :D

[I-love-muscle]

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
sweet running u'd smoke my fatass for sure lol

[big_baller]

smoke mine too.

[AJ010]

Hahaha, thanks everyone!

The New Era 2
April 20th 2005
Squat:

12" Dynamic Effort Box Squats
45x8
95x8
135x5
185x2
3x205x2
3x225x2 *DE fast...but not my fastest ever....havent done these in over half a year though

Parallel Box Squats
285x5

Comments
Nice, short workout. I didn't wear a belt again, and im loving not wearing one! Actually, I miss the support haha. The DE sets were ok, 205 was fast, as was 225, but these should have been faster, I actually felt like crap today, with a tight back and overall just tired. Mondays PR-Mania wore me out. The 285x5 parallel set felt easy and hard all in one. I noticed the plates on the right side were about half a foot out, and I definately felt it during my set, which through me off. Screw it, I completed all of today's tasks!

[AJ010]

Medicine Ball Woodchops:

3x5 for each side

[EliteRightist]

Nice box squats.

[Liftin4ever]

Nice squatting man. Whats your pr?

[AJ010]

Thanks guys!

Liftin4ever- I havent done em in a long time...but with a belt i almost got 385

[I-love-muscle]

Hahaha, thanks everyone!

The New Era 2
April 20th 2005
Squat:

12" Dynamic Effort Box Squats
45x8
95x8
135x5
185x2
3x205x2
3x225x2 *DE fast...but not my fastest ever....havent done these in over half a year though

Parallel Box Squats
285x5

Comments
Nice, short workout. I didn't wear a belt again, and im loving not wearing one! Actually, I miss the support haha. The DE sets were ok, 205 was fast, as was 225, but these should have been faster, I actually felt like crap today, with a tight back and overall just tired. Mondays PR-Mania wore me out. The 285x5 parallel set felt easy and hard all in one. I noticed the plates on the right side were about half a foot out, and I definately felt it during my set, which through me off. Screw it, I completed all of today's tasks!

sweet squats

[IronBender800]

Nice job with the 285 for 5 man!! Thats some heavy squatting even though its not as deep as me;)

Keep up the good work homie!

[AJ010]

Thanks guys!

Ironbender- haha whatever home slice.

[GmoneyJakee]

nice squats there! thats one thing i need to do is build a box so i can start doin some box squats.

[Fullback_45]

Good to see you hitting those squats bro. Nice sets today!

[AJ010]

Thanks guys!

Jake- You def need a box bro!

The New Era 2
April 22nd 2005
Max Velocity:

-warmup jog
-good amount of light stretching
-loosen up drills

Flying Sprints
5x20m (Accel Zone: 20m/ Fly Zone: 20m)

-cooldown jog
-light stretching

Comments
Did these on wet concrete during a light rain, but felt very fast! Also lightly forearmed my 8ft cieling after all of this. Things are looking up! Monday I want to run a very fast 100m.

[I-love-muscle]

Thanks guys!

Jake- You def need a box bro!

The New Era 2
April 22nd 2005
Max Velocity:

-warmup jog
-good amount of light stretching
-loosen up drills

Flying Sprints
5x20m (Accel Zone: 20m/ Fly Zone: 20m)

-cooldown jog
-light stretching

Comments
Did these on wet concrete during a light rain, but felt very fast! Also lightly forearmed my 8ft cieling after all of this. Things are looking up! Monday I want to run a very fast 100m.

lol damn u can run

[big_baller]

great squats.

elbow touch an 8 foot ceiling??? I don't have to jump for that ;) :D

[Porky]

man good stuff steel. glad ur workouts are going better.

man i gotta try that forearm ceiling thing againt his week. pretty cool beans sir.

[IronBender800]

Nice sprinting dude! Good to hear ****s going good.

You must be pretty short though cause i can touch an 8ft ceiling barely jumping lol.

[AJ010]

Thanks guys!

Bigballer- hahaha f*ck you :)

porky- thanks! yeah dude give it a shot

ironbender- I'm 2" shorter than you. I can easily touch an 8ft cieling. I could touch about 9'6 on a really good day.

Anyways, damn, its so rainy today like w0ah. I hope everything is all go for monday.

[mivi320]

Great work lately, US. You're doing great man. Keep on training hard!

[EliteRightist]

Nice running. What time are you aiming for with 100m? Oh yeah and I could barely touch 8', if that, by jumping. LOL

[sword chucks]

Nice workouts man.. I can barely touch the backboard in a basketball hoop by jumping thats how bad I am at it :D

[AJ010]

Thanks guys!


Mivi- Thanks for the post bro

EliteRightist- we're talking finger touching right? Anyways, I'm not timing this workout. Just going to hopefully have fun, and test my body out again. Right now, I have two scenes playing in my head. The first one is of me sprinting down the lane super fast, like I used to. Then there's the other scene, where I struggled just to get all the way down the lane and I was going super slow. I need to go fast, for my own sake.

Swordchucks- Hahaha, nice hops :D Nah that's cool though. Thanks!

[DieselWeasel]

Nice sprints, but we need more lifting! :D

[EliteRightist]

Thanks guys!


Mivi- Thanks for the post bro

EliteRightist- we're talking finger touching right? Anyways, I'm not timing this workout. Just going to hopefully have fun, and test my body out again. Right now, I have two scenes playing in my head. The first one is of me sprinting down the lane super fast, like I used to. Then there's the other scene, where I struggled just to get all the way down the lane and I was going super slow. I need to go fast, for my own sake.

Swordchucks- Hahaha, nice hops :D Nah that's cool though. Thanks!

LOL. Yeah that's what I meant. I suck at jumping (though I don't really care).

[AJ010]

Thanks Diesel! I'll be lifting seriously twice a week, and sprinting twice a week.

Elite- hahaha, yeah, liftings more you thing huh? :)

The New Era 2
April 25th 2005
Speed Endurance:

-600m warmup jog
-pushups + situps
-stretches
-2 practice starts

Sprints
2x100m
1x70m

-300m cooldown jog
-stretches
-done

Dumbell Jump Squats
3x5 @ 13.2lbs TOTAL (6.6lb dumbells)

Comments
Felt VERY fast today! I haven't done speed endurance in 2 weeks, so I will not stress the fact that my speed endurance was a little weak today. I'm just glad I had an awesome workout again finally. Dumbell Jump Squats felt explosive. I bumped the weight down, as I felt it was wise.

[mivi320]

Awesome day, US. How many pushups do you do to warm-up bro? Lookin good as always, keep at it!

[AJ010]

Awesome day, US. How many pushups do you do to warm-up bro? Lookin good as always, keep at it!

Thanks Mivi! I only did 20, nothing too much really.


Damn...looks like nobody else really has anything to say about that workout huh? Haha oh well

[DieselWeasel]

Damn...looks like nobody else really has anything to say about that workout huh? Haha oh well

The workout was good, but like I said: I see the speed, but where's the strength? :D

[AJ010]

The workout was good, but like I said: I see the speed, but where's the strength? :D

Thanks bro.

Tomorrow I'm squatting an easy 305x5 beltless :)

[Porky]

Thanks bro.

Tomorrow I'm squatting an easy 305x5 beltless :)

your a ****ing squat master.
but even i can do 305x5 so bump that **** up :)

nice sprints there steely

[AJ010]

your a ****ing squat master.
but even i can do 305x5 so bump that **** up :)

nice sprints there steely

I'm following a routine...

Thanks though!

[Porky]

I'm following a routine...

Thanks though!

i know you are :)

i was giving you a hard time

because your my buddy

[AJ010]

i know you are :)

i was giving you a hard time

because your my buddy

Hahaha. I know bro. :)

Just trying to build up my natural belt again. I hope I can make it up to 345x5 unbelted.

[EliteRightist]

Thanks Diesel! I'll be lifting seriously twice a week, and sprinting twice a week.

Elite- hahaha, yeah, liftings more you thing huh? :)

The New Era 2
April 25th 2005
Speed Endurance:

-600m warmup jog
-pushups + situps
-stretches
-2 practice starts

Sprints
2x100m
1x70m

-300m cooldown jog
-stretches
-done

Dumbell Jump Squats
3x5 @ 13.2lbs TOTAL (6.6lb dumbells)

Comments
Felt VERY fast today! I haven't done speed endurance in 2 weeks, so I will not stress the fact that my speed endurance was a little weak today. I'm just glad I had an awesome workout again finally. Dumbell Jump Squats felt explosive. I bumped the weight down, as I felt it was wise.

Yeah lifting's about the only thing I'm pretty good at.
Nice sprinting. How fast did you run the 100m?

[AJ010]

Yeah lifting's about the only thing I'm pretty good at.
Nice sprinting. How fast did you run the 100m?

That's cool though. Liftings a great activity.

Ehhh....didn't time. I'll get back you sometime in May about that hopefully.

[Liftin4ever]

305x5 beltless damn man, goodluck with that. I like these running programs you have been doing, you should help me design one this summer so I come into track fast as hell next year :D

[big_baller]

Good luck on those squats today!

[AJ010]

305x5 beltless damn man, goodluck with that. I like these running programs you have been doing, you should help me design one this summer so I come into track fast as hell next year :D

Thanks man!

I'd be glad to help you out. Whenever you're up for a discussion, feel free to ask me on the forums, or by AIM.

Check out www.charliefrancis.com/community and www.elitetrack.com/messageboard by the way

[AJ010]

Good luck on those squats today!

Thanks!

[Liftin4ever]

Thanks man!

I'd be glad to help you out. Whenever you're up for a discussion, feel free to ask me on the forums, or by AIM.

Check out www.charliefrancis.com/community and www.elitetrack.com/messageboard by the way

Thanks man, my coaches know jack **** when it comes to sprinting so I need all the outside help I can get lol.

I've been on elitetrack.com before but never charliefrancis.com, so I will look at that when I have more time.

[AJ010]

Thanks man, my coaches know jack **** when it comes to sprinting so I need all the outside help I can get lol.

I've been on elitetrack.com before but never charliefrancis.com, so I will look at that when I have more time.

Anytime.

Same here. Our coaches ain't too good.

charliefrancis.com is a great site, youll learn a lot there for sure.

[AJ010]

The New Era 2
April 27th 2005
5x5 Squat:

Parallel Box Squats
135x5
230x5
250x5
270x5
285x5
305x5 *unbelted pr

Zercher Deadlifts
135x6
2x185x6 *incredibly easy

Medicine Ball Woodchops
3x5 each side

Comments
Squats were pretty easy. Zercher deadlifts were fun, but not hard. Medicine ball woodchops hit the core nice, and got me sweatin. Good workout.

[Liftin4ever]

Nice job man thats a huge squat, and beltless makes it even more impressive. Zercher lifts are fun to do.

[JackBags]

Ya'll *****s can't mess with this *****, I tell ya what.

[Footballstar]

Definantly nice stuff man.

[AJ010]

Thanks guys!!

Liftin4ever- Thanks a lot bro. I'm lovin the no belt stuff :) Heck yeah zercher lifts are fun!


JackBags- Hahaha thanks man!

FootballStar- Appreciate the comments! Good luck tomorrow!

[AJ010]

The New Era 2
April 28th 2005
Fitness + Recovery:

Tempo Runs
8x100m@65-75% @10 sec rest interval

Comments
Nice easy day today. Felt slight burning in my legs, so I backed off after 8 runs.

[Fullback_45]

Congrats on the box squat pr. you can def hit that without a box!

[big_baller]

The New Era 2
April 27th 2005
5x5 Squat:

Parallel Box Squats
135x5
230x5
250x5
270x5
285x5
305x5 *unbelted pr

Zercher Deadlifts
135x6
2x185x6 *incredibly easy

Medicine Ball Woodchops
3x5 each side

Comments
Squats were pretty easy. Zercher deadlifts were fun, but not hard. Medicine ball woodchops hit the core nice, and got me sweatin. Good workout.

Man your a big squater, crazy ****!

[AYung]

Damn, you make everything sound easy. Nice workouts bro.

[AJ010]

Thanks guys!

Fullback- Thanks for the comment bro!

Baller- Thanks a lot man!!

Ayung- They're a little easy now because its only the beginning. Thanks a lot! :)

The New Era 2
April 29th 2005
Max Velocity + Acceleration Development:

-600m warmup jog
-Dynamic Stetches
-Drills
-2 practice starts

Flying Sprints
3x20m (20m accel zone/ 20m fly zone)

Sprints
3x40m
3x30m

-300m cooldown jog
-stretches

Comments
I was blazing on the flying sprints! Incredible, felt awesome. These wore me out for my regular sprints...but still felt very fast. Very good workout!

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

5x5 Bench:

Bench Press
150x5/165x5/175x5/190x5/205x5 *record is 205x7...I could have easily beaten it.

Comments
Light Bench Workout. Just wanted to get something in. 205x5 was semi hard but actually pretty easy. My shoulder is being a bitch, I dont know if I can do this 5x5 routine or if I'll **** myself up even more. Any tips?

[EliteRightist]

Sweet box squats pr. Nice benching and sprints, too. What is a zercher deadlift anyway?

[big_baller]

Glad your bench strength is on the rise.

Is your shoulder injury a rotator cuff one?

[I-love-muscle]

Thanks guys!

Fullback- Thanks for the comment bro!

Baller- Thanks a lot man!!

Ayung- They're a little easy now because its only the beginning. Thanks a lot! :)

The New Era 2
April 29th 2005
Max Velocity + Acceleration Development:

-600m warmup jog
-Dynamic Stetches
-Drills
-2 practice starts

Flying Sprints
3x20m (20m accel zone/ 20m fly zone)

Sprints
3x40m
3x30m

-300m cooldown jog
-stretches

Comments
I was blazing on the flying sprints! Incredible, felt awesome. These wore me out for my regular sprints...but still felt very fast. Very good workout!

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

5x5 Bench:

Bench Press
150x5/165x5/175x5/190x5/205x5 *record is 205x7...I could have easily beaten it.

Comments
Light Bench Workout. Just wanted to get something in. 205x5 was semi hard but actually pretty easy. My shoulder is being a bitch, I dont know if I can do this 5x5 routine or if I'll **** myself up even more. Any tips?
damn man nice running bro, hey how fast can you run a 40 yard dash?

[AJ010]

Thanks for the speedy replies bros.

Elite- Appreciate it bro. A Zercher Deadlift is basically deadlifting a weight, except instead of grabbing the bar with your hands, you support the bar in the crutch of your arm(where your forearm and bicep meet). It's a huge ass range of motion

Baller- Hey man. You know....I'm really not sure actually. It's the part of the anterior(front) shoulder thats on the inner side(closer to my chest). It extends partially to the very bony part of the shoulder by traps(not exactly the clavicle). It hurts when I flex my shoulder, or when I use wide grip for bench and military.

[AJ010]

damn man nice running bro, hey how fast can you run a 40 yard dash?

Thanks dude.

My best 40yd dash in the summer was 4.53 hand timed. I wonder what I can get now.

[I-love-muscle]

Thanks dude.

My best 40yd dash in the summer was 4.53 hand timed. I wonder what I can get now.
damn man, impressive, u think it's better than that now?

[AJ010]

damn man, impressive, u think it's better than that now?

:)

I think I might be able to get somewhere in the 4.4s realistically.

[Footballstar]

:)

I think I might be able to get somewhere in the 4.4s realistically.

nice workout man, but when you ran a 4.53 what was your 100m time?

[AJ010]

nice workout man, but when you ran a 4.53 what was your 100m time?

Thanks bro. I had extremely horrible speed endurance, so only 12.3(on wet road during rain, at 1am, worn out running shoes with no grip, no blocks or spikes, etc). Furthest distance ever sprinted was 40 yards, so it was quite a shock to me. I literally came to a dead stop just past 100m...(maybe 102-103m) So yeah, take that for what it is.

[big_baller]

Baller- Hey man. You know....I'm really not sure actually. It's the part of the anterior(front) shoulder thats on the inner side(closer to my chest). It extends partially to the very bony part of the shoulder by traps(not exactly the clavicle). It hurts when I flex my shoulder, or when I use wide grip for bench and military.


Yeah that's what i had, do some rotator cuff work.

Your 40 is too fast by the way, i think you need to gain weight :D

[AJ010]

Yeah that's what i had, do some rotator cuff work.

Your 40 is too fast by the way, i think you need to gain weight :D

Can you give me some advice on how to do rotator cuff work? Thanks!

Hahahaha, I think I gained some weight actually since starting lifting again. :eek: Thanks :D

[JackBags]

" UnlimitedSteel: You're an animal bro! 310x20 fkin insane!

B-Dog sounds pretty strong too. "


Look at you! You're insane. You're fast as hell and strong.

[AJ010]

" UnlimitedSteel: You're an animal bro! 310x20 fkin insane!

B-Dog sounds pretty strong too. "


Look at you! You're insane. You're fast as hell and strong.

Thanks a lot man! :)

[AJ010]

The New Era 2
April 30th 2005
Fitness and Recovery:

Tempo Runs
10x100m@65-75% intensity@10 sec rest

Comments
Very easy workout...should have bumped up the volume but decided not to for some reason.

[AYung]

Nice running there mate.

[AJ010]

Thanks bro.

Stood up with 4 50lb bags of sand at the same time piled up on each other today....not too hard actually.

[mivi320]

Nice running as always, US. Things are looking good. Keep up the hard work!

[AJ010]

Thanks Michael!

The New Era 2
May 2nd 2005
Speed Endurance:

-400m warmup
-stretches
-pushups + situps
-drills
-practice starts

Sprints
1x100m
3x70m

-400m cooldown
-stretches

Comments
Incredibly fast! Possibly the fastest ever! My plan for recovery worked beautifully! Awesome as hell workout. Note: shoulder is a bitch

[EliteRightist]

Nice sprints. Glad you had an awesome workout with that. Even 4.53 I think is very fast for the 40. 4.4 would be pretty amazing.

[AJ010]

Nice sprints. Glad you had an awesome workout with that. Even 4.53 I think is very fast for the 40. 4.4 would be pretty amazing.
Thanks man!

I suppose so, but I hesitate to say I run the 4.53 because it was handtimed, but what the hell huh. :)

[Liftin4ever]

Nice running man. Was talking to my coach at practice today, and 2morrow we have a meet so we just did mainly relay exchanges today, but anyways he said that on wednesday we were gonna do 2x800 again!!! WTF is with this guy he doesn't get how to train sprinters!!

[AJ010]

Nice running man. Was talking to my coach at practice today, and 2morrow we have a meet so we just did mainly relay exchanges today, but anyways he said that on wednesday we were gonna do 2x800 again!!! WTF is with this guy he doesn't get how to train sprinters!!

Thanks dude.

Good luck at your meet tomorrow! Get me some times if you can :)

That is retarded, for a 100/200 runner to be doing 2x800. Hell, most sprinters that run the 100/200 barely ever sprint 400(the 200m runner will occassionally, but the 100m runner will almost never..but sometimes he might)

Just try out your plan of throwing or something instead, and do your own workout afterwards.

[mivi320]

Awesome work, US.

[AJ010]

Awesome work, US.

Thanks M320!

[big_baller]

sprinting aggrivated my shoulder also man.

You doing rotator cuff work?

[AJ010]

sprinting aggrivated my shoulder also man.

You doing rotator cuff work?

I dont know if its the sprinting, but its something. I'm going to get my shoulder checked out as soon as possible.

I tried(lateral plate raises), it hurts during it though =/

[AYung]

Hey, how much is your 100m time now? Just curious.

Hopefully the shoulder is not a serious issue. Hope it gets well very soon bud.

[AJ010]

Hey, how much is your 100m time now? Just curious.

Hopefully the shoulder is not a serious issue. Hope it gets well very soon bud.

I'm going to be honest. I seriously don't know.

Anywhere from 11.0-11.5 most likely. That is a huge gap in time I understand, but it's the best I could say. I'm going to try to get my time within the next few weeks. Perhaps Memorial Day, unless it is possible for me to get it timed before then, which I hope.

Thanks man, I'm getting it checked out in less than 2 weeks.

[AYung]

Sounds pretty fast to me. I used to be kinda fast but since bulking, my speed is much slower.

Yep, the sooner the better.:)

[sword chucks]

Nice job on the workouts The Unforsaken.. I didnt know you started a journal in this section.

I am looking to get more running in for football.. since you seem to be into speed development what would u recommend? I do HIIT and have found a sprinting program online posted by Ravadongon.. but it seems you do a whole bunch of weird stuff. Can I have some tips?

Btw my 40 is 7 or 8 so Im not very fast. You could run 100 in what I can run 40 :D

[AJ010]

Nice job on the workouts The Unforsaken.. I didnt know you started a journal in this section.

I am looking to get more running in for football.. since you seem to be into speed development what would u recommend? I do HIIT and have found a sprinting program online posted by Ravadongon.. but it seems you do a whole bunch of weird stuff. Can I have some tips?

Btw my 40 is 7 or 8 so Im not very fast. You could run 100 in what I can run 40 :D

Haha, you're too funny bro.

HIIT is more of a conditioning and fatloss system. It is in my opinion and other speed-trainer's opinions a less than optimal, perhaps bad idea to build up great speed, because of all the less than optimal sprints and little recovery between sprints. Let me have a look at the routine too.

Also, check out FootballStar's journal in the Workout Journals section. I just made a post there about what I recommended for him. I didn't address his conditioning, other than the bodyweight gpp and body circuits, because he already knew about the tempo runs and their great benefits for conditioning. If you have any more specific questions regarding that post, or anything else, feel free to ask.

P.S- Don't worry about your speed now. Think about how much better you'll be by football :cool:

[AJ010]

Too tired to really post, this is some wacked out ****.

Yesterday I did the damn tempo runs 12x100m. Actually got me more sore...must have went too hard. Anyways...

Today I tohught I was feeling good. I go to the gym, and start sumo deadlifting. 135x6...225x3....315x1. Then I put the lucky belt on....except I didnt bother putting it into the final hole for max tightness...that was one problem. 365x1...easy. 405x1...this was the easiest sumo deadlift I ever did. I then attempted 455...and budged it 1 inch. I really should have tried 440...I really think I could have pulled 440. Trying 455 just wore me out too much. Then I just did shrugs...135x8/225x8/315x8

Ok, my PR is 415, so I definately could have dominated that. So I guess I'm doin alright, but I still am pretty pissed. I havent pulled in about 2+ months though, so whatever.

[Footballstar]

Is Sumo Deadlifting the way you pull more weight or is it more for your speed?

[AJ010]

Is Sumo Deadlifting the way you pull more weight or is it more for your speed?

It's my weaker stance. I just did the sumo deadlifts to strengthen my hips and weakness. I just wish I could have actually struggled today. Pulling for an inch and not even budging the weight don't exactly count as a struggled pull for me...so I kind of failed today in my eyes :(

[sword chucks]

Haha, you're too funny bro.

HIIT is more of a conditioning and fatloss system. It is in my opinion and other speed-trainer's opinions a less than optimal, perhaps bad idea to build up great speed, because of all the less than optimal sprints and little recovery between sprints. Let me have a look at the routine too.

Also, check out FootballStar's journal in the Workout Journals section. I just made a post there about what I recommended for him. I didn't address his conditioning, other than the bodyweight gpp and body circuits, because he already knew about the tempo runs and their great benefits for conditioning. If you have any more specific questions regarding that post, or anything else, feel free to ask.

P.S- Don't worry about your speed now. Think about how much better you'll be by football :cool:

haw haw..

Heres the routine http://affordablefatloss.com/forum/showthread.php?t=254

Its like the stuff u do at football practice.

I will check out footballstars journal then.

About the last comment what do you mean? How will I get better speed if I dont do a program to develop it..

edit- good pulling too. Go for a PR in like 2 weeks.. personally i think jumping from 405 to 455 maybe just was too big a jump.

[AJ010]

haw haw..

Heres the routine http://affordablefatloss.com/forum/showthread.php?t=254

Its like the stuff u do at football practice.

I will check out footballstars journal then.

About the last comment what do you mean? How will I get better speed if I dont do a program to develop it..

edit- good pulling too. Go for a PR in like 2 weeks.. personally i think jumping from 405 to 455 maybe just was too big a jump.

Ok, I saw the routine. If your goal is to get faster, I honestly don't think thats your best bet. You want to develop speed, right? Your emphasis should be placed on quality, not quanitity or lack of rest for "conditioning". FULL RECOVERY between sprints is definately what you want, except in one occassion that you'll see in FootballStar's journal, and that is the hill sprint day, where you only have a walk back recovery. If you're focused on conditioning, you're better off doing tempo runs on off days, 8-10x100m @65% max intensity@ 10-30sec rest between runs. (You will progress upwards to 12-20x100m @65%@10 sec rest over time.AVOID lactic acid buildup. Tempo runs are intended to reduce soreness and lactic acid buildup, not increase it. Body circuits and bodyweight gpp are great for conditioning too.

I kinda meant to not stress out on your current speed level, because you are going to develop it hardcore this summer by sprinting and conditioning and by football you will be much faster.

Thanks bro. I've decided, I always take risky attempts. It used to work, but now its just messing up my maxing. I will just go for the lower goal from now on, so I actually hit something damnit. I MIGHT go for the sumo deadlift record again in 3 weeks. Or I just might do extra ROM box deadlifts or above knee rack pulls. Let's see, I missed my 475lb deadlift months ago a little up the thighs, but now I'm not even getting weights off the floor really. Where do you (and everyone else!!!!) think I should focus on in 3 weeks... Sumo deadlift, extra ROM deadlifts, or above knee rack pulls? I am kinda leaning towards extra rom deadlifts, b/c ill end up doing sumo deads again near the end of my 5x5 squat routine too, but yeah, what yall think?

Edit: ok....for not full deadlifting in 8-10 weeks, i guess today was FINE.

[big_baller]

lol as if your gonna pull 455 after 10 weeks of not deadlifting.

All i've ever done for deads is work up to a heavy single trying to get the maximum speed each rep. Keep it nice and basic as your only just making a comeback to deads. Then you can worry about rack pulls and full-rom deads.

yours truly

mr. 500x2 dead :D

[AJ010]

lol as if your gonna pull 455 after 10 weeks of not deadlifting.

All i've ever done for deads is work up to a heavy single trying to get the maximum speed each rep. Keep it nice and basic as your only just making a comeback to deads. Then you can worry about rack pulls and full-rom deads.

yours truly

mr. 500x2 dead :D

Yeah I guess so. I dont know, maybe I had 455 conventional stance...maybe not though =/

Thanks man.

Hahaha **** you :D

[sword chucks]

Ok, I saw the routine. If your goal is to get faster, I honestly don't think thats your best bet. You want to develop speed, right? Your emphasis should be placed on quality, not quanitity or lack of rest for "conditioning". FULL RECOVERY between sprints is definately what you want, except in one occassion that you'll see in FootballStar's journal, and that is the hill sprint day, where you only have a walk back recovery. If you're focused on conditioning, you're better off doing tempo runs on off days, 8-10x100m @65% max intensity@ 10-30sec rest between runs. (You will progress upwards to 12-20x100m @65%@10 sec rest over time.AVOID lactic acid buildup. Tempo runs are intended to reduce soreness and lactic acid buildup, not increase it. Body circuits and bodyweight gpp are great for conditioning too.

I kinda meant to not stress out on your current speed level, because you are going to develop it hardcore this summer by sprinting and conditioning and by football you will be much faster.

Thanks bro. I've decided, I always take risky attempts. It used to work, but now its just messing up my maxing. I will just go for the lower goal from now on, so I actually hit something damnit. I MIGHT go for the sumo deadlift record again in 3 weeks. Or I just might do extra ROM box deadlifts or above knee rack pulls. Let's see, I missed my 475lb deadlift months ago a little up the thighs, but now I'm not even getting weights off the floor really. Where do you (and everyone else!!!!) think I should focus on in 3 weeks... Sumo deadlift, extra ROM deadlifts, or above knee rack pulls? I am kinda leaning towards extra rom deadlifts, b/c ill end up doing sumo deads again near the end of my 5x5 squat routine too, but yeah, what yall think?

Edit: ok....for not full deadlifting in 8-10 weeks, i guess today was FINE.

Seems like a lot to take in. Thanks for your help. I agree that doing sumbmaximal sprints would not help me much.. makes perfect sense.

For deads I think extra ROM pulls will help you the most but I dunno

[AJ010]

Seems like a lot to take in. Thanks for your help. I agree that doing sumbmaximal sprints would not help me much.. makes perfect sense.

For deads I think extra ROM pulls will help you the most but I dunno

Hey man, if you do need any more help whatsoever, ask me!

Yeah I'm gonna go for 425, thanks!

I just did a 3" CG Floor Press lockout with 435lbs for no reason easy. At least I know I can lock out in the upper 400s for bench :D Now if I could bring it to my chest and press it haha

[sword chucks]

Hey man, if you do need any more help whatsoever, ask me!

Yeah I'm gonna go for 425, thanks!

I just did a 3" CG Floor Press lockout with 435lbs for no reason easy. At least I know I can lock out in the upper 400s for bench :D Now if I could bring it to my chest and press it haha

Thanks bro. Ill try not to wear out my welcome :D

Btw about the bench lockout.. that was fast.. lol

[AJ010]

Thanks bro. Ill try not to wear out my welcome :D

Btw about the bench lockout.. that was fast.. lol

Haha right on.

Yeah, I just did it then came back to the comp right here lol

[EliteRightist]

Nice deadlifts. You still got alot for not deadlifting for 2 months. You'll do better next time. Sweet bench lockout, too.

[SUSprinter]

here's a cool 40 convertor for you guys:

http://www.brianmac.demon.co.uk/dash.htm

You can convert what your 40 time is into 60, 100, 200 meters, predicted at least. The calculator is near the bottom of the page.

[AJ010]

here's a cool 40 convertor for you guys:

http://www.brianmac.demon.co.uk/dash.htm

You can convert what your 40 time is into 60, 100, 200 meters, predicted at least. The calculator is near the bottom of the page.

Thanks elite!

SUS- Heh, a 10.75ht 100m? I dont know if I could run that :)

[SUSprinter]

I dont think its very accurate. I know a lot of guys that can run 4.4s 4.5 40s but theyll never run mid 10's in their life. Some people are mad explosive but they just can't keep it going after 40.

[sword chucks]

Haha right on.

Yeah, I just did it then came back to the comp right here lol

You just had 435lbs on the floor, pressed it, and came back? :D

That website on sprinting is pretty cool btw

[AJ010]

I video taped my sprint, so I got an electronic timing basically.

100m: no reaction time.... 11.5

55m: no reaction time.... 5.9/6.0

I felt slow today too. I popped up right away at the first 10m, and I couldn't maintain my speed (I decelerated immensly)

I'm a little skeptical of the 55m time. The 100m time makes sense, but a 5.9/6.0 55m even with no reaction time? Well, my acceleration is probably my best aspect, so it MIGHT make sense.

[EliteRightist]

Nice sprints. 11.5 100m is really good. I can run the 55m. in like 10 sec. lol, so I think that 6 sec. is good too.

[AJ010]

Thanks bro.

[AJ010]

Anyone else feel free to comment. This is what I finally wanted to get, times. I think on a fast day I could run the 100 under same recording protocols in 11.1-11.3.

Now I see just how inaccurate hand timing can be.

[Lifeforce]

I video taped my sprint, so I got an electronic timing basically.

100m: no reaction time.... 11.5

55m: no reaction time.... 5.9/6.0

I felt slow today too. I popped up right away at the first 10m, and I couldn't maintain my speed (I decelerated immensly)

I'm a little skeptical of the 55m time. The 100m time makes sense, but a 5.9/6.0 55m even with no reaction time? Well, my acceleration is probably my best aspect, so it MIGHT make sense.

Are you serious? 11.5 is a very good time! The 55 m is even better! I'm not so much into sprinting, are you going to compete?

[BPP]

if your unhappy with it ill gladly take your running skills :D

[sword chucks]

Nice job on those runs man, you are fast!

It probably helps to have a good reaction time too

[MXdawg2]

I video taped my sprint, so I got an electronic timing basically.

100m: no reaction time.... 11.5

55m: no reaction time.... 5.9/6.0

I felt slow today too. I popped up right away at the first 10m, and I couldn't maintain my speed (I decelerated immensly)

I'm a little skeptical of the 55m time. The 100m time makes sense, but a 5.9/6.0 55m even with no reaction time? Well, my acceleration is probably my best aspect, so it MIGHT make sense.
11.5 is pretty solid.
Your training is intense, I like following your progress with this..

[AJ010]

Thanks everyone for all of your posts.

LifeForce: My goal was to get 11.3 ever since the summer. On monday I ran the fastest I ever did, and that felt much faster than today. So theoretically, I already did run 11.3 or faster. Big improvement from a hand timed 12.3 in the summer! The first 55m was definately my fastest part of the race, besides the 50-70m max velocity period, where I believe I almost hit 10 meters per second, or maybe did. I don't really know. Ben Johnson reached 12.5 meters per second at top speed or so! :eek: .

BigPoppaProppy: Hahaha, that made me chuckle. Thanks bro.

SwordChucks: I guess so. I want to get the ultimate 10.9 by next spring. Theoretically, I have to reduce my time .2 to .5 or so. It might just be possible, if I train right. Hell, our school times with a stop watch I'm pretty sure, which means I may clock in at a faster time already because of the innaccuracy hahaha.

MXDawg: Thanks a lot dude. Looking back on everything, I should have gotten times for every sprint I did this whole training season, for reference points. And getting my sprints video taped (timing consistency and much greater accuracy than stop watch, next closest step to actual electronic timing) is a cumbersome option, and quite impossible, even if I do buy my own video camera. =/

[SUSprinter]

ya i don't think the 5.9 55 was accurate because that's a world class time. Olympic caliber.

[AJ010]

ya i don't think the 5.9 55 was accurate because that's a world class time. Olympic caliber.

I know. It was more 6.0 without reaction time, so upwards of 6.2 most likely.

I can't believe how bad my deceleration was yesterday after about the 70m mark.

[Footballstar]

I know. It was more 6.0 without reaction time, so upwards of 6.2 most likely.

I can't believe how bad my deceleration was yesterday after about the 70m mark.

As a young sprinter you need to really develop your acceleration then when your advanced sprinter then you begin to add Speed Endurance right?

[SUSprinter]

As a young sprinter you need to really develop your acceleration then when your advanced sprinter then you begin to add Speed Endurance right?

No you need to work on both at the same time. If you just work on acceleration for X amount of years, that's all you'll be good at. You'll develop really bad habits which will be close to impossible to fix as you get older.

Typically in the beginning of a season you get some base endurance. Then different days each week you focus on different things. Monday-speed endurance workout, tuesday-general strength work, wed-blocks, accelerations mechanics, thursday-speed endurance, friday-blocks. You can switch it up, add rest days or whatever combination.

[Footballstar]

No you need to work on both at the same time. If you just work on acceleration for X amount of years, that's all you'll be good at. You'll develop really bad habits which will be close to impossible to fix as you get older.

Typically in the beginning of a season you get some base endurance. Then different days each week you focus on different things. Monday-speed endurance workout, tuesday-general strength work, wed-blocks, accelerations mechanics, thursday-speed endurance, friday-blocks. You can switch it up, add rest days or whatever combination.

from http://www.charliefrancis.com/community/showthread.php?t=9270


As Charlie prescribes, I only give them around 500m total per practice for speed. 3 times per week if they can take it, and if not, then I alternate by giving them speed twice per week and then 3 times. Somtimes if they are in a growth spurt, I give them speed whenever I can which can be as little as once per two weeks and the rest is teaching them to eat properly, get enough sleep, and to warm up and stretch lots, and of course tonns of ab work.

If you want your teenage athlete's to win their high school meets, then by all means give them longer runs and work on their special endurance and speed endurance. However, if you want them to win at the Olympics, you have to develop pure speed at short distances first, and them increase that distance as time goes on.

[AJ010]

As a young sprinter you need to really develop your acceleration then when your advanced sprinter then you begin to add Speed Endurance right?

It seems like I'm the opposite, as my speed endurance isn't too good heh.

On CF.com, I believe I read posts from members that said younger athletes should not be doing speed endurance(I'm assuming they meant children and very young teens).

But for teens our age, I'm pretty sure speed endurance is fine if handled properly. But I notice how taxing it is. It is the most taxing to me actually.

Remember, during the GPP phase in the offseason, acceleration only is worked upon besides fitness, and in the late GPP phase or so max velocity work is introduced after a sufficient acceleration base is developed. After both acceleration and max velocity is developed to a sufficient and excellent degree(for that season, relatively), then you can begin to move on to the SPP phase, where early speed endurance/special endurance is worked upon. At first split runs are done(3(3x60) with minute rest between reps and 6 minute rest between sets for example), but you'll eventually move on to just regular speed/special endurance around the pre-comp and comp phase.

Hope this helps.

Edit: Just checked your last post. Do you think Herb is referring to phases in the year when he says "over time" ?

[Liftin4ever]

Nice job on the 11.5 man. I'm sure you can hit 11.1-11.3 on a better day.

[AJ010]

Nice job on the 11.5 man. I'm sure you can hit 11.1-11.3 on a better day.


Thanks a lot bro! I'm done with sprinting until July/August though, I need to take a break.

[big_baller]

damn your fast steel.

When i was your age i could run the 100 in 12.8 so you'd CAIN me.

Now that track is finished you gonna squat 4 plates?

[AJ010]

damn your fast steel.

When i was your age i could run the 100 in 12.8 so you'd CAIN me.

Now that track is finished you gonna squat 4 plates?

Hahaha, thanks bro! :D

We'll see how things are going. This whole week is gonna be a rest week mostly I've decided. So much school work and hectic things are going on.

[Footballstar]

Edit: Just checked your last post. Do you think Herb is referring to phases in the year when he says "over time" ?

This discussion was training of athletes 15-18, progression from athlete to athlete differs, so over tme could mean yearly, monthly or weekly depending on who. As the distances would get longer then it would take more time to master.

[AJ010]

This discussion was training of athletes 15-18, progression from athlete to athlete differs, so over tme could mean yearly, monthly or weekly depending on who. As the distances would get longer then it would take more time to master.

Thought so.

Can you go further on the "mastering" thing?

[Footballstar]

Thought so.

Can you go further on the "mastering" thing?

I guess in order to do this you would need a coach to watch your form and clock your time for short distance acceleration then do push up starts and things like that, but I have no clue what mastering a distance would be but just ask it on the thread that I got the quote from Herb or PM Herb direct, I am still just a pupil in this quest for speed.

[AJ010]

Ah alright. I'll check that thread out

I actually did a light lifting session today. Very light. I was bored and even though I'm mad tired I decided to do some chinups

I ended up doing +105 for a weighted chinup. Range of motion was just a little iffy at the top.

[big_baller]

Your the bodyweight exercise king.

[AJ010]

Your the bodyweight exercise king.

Haha thanks bro. I still cant do a one arm chinup, i dont get it

[AJ010]

Hey guys. I'm just thinking here.

Here is everything thats currently on my mind about how I will go about training from now on:

1) Currently, my right delt is injured, and very minor(as opposed to semi-major a few days ago) lower back injury...which became seriously painful when I stood up and it popped...but it was hurting lightly the days before that for some reason. I think sprinting did it. I'm getting my shoulder checked out this saturday, but it may require further investigation. The back should be fine for next wednesday when I want to squat 325x5

2) My shoulder doesn't hurt on chinups. I think I'm going to focus on chinups two times a week. One day will be a more explosive day, using only roughly bodyweight to 25lbs. The other day will be a heavy or max effort day. My goal is to reach a bodyweight + 150lb chinup. It's a goal at least.

3) If my back is better by next wednesday, I will continue on with the 5x5 routine. The rate of recovery has been rapid. Let's just pray that it maintains the current rate of recovery, or faster.

4) I will probably gain weight during this time period, because I am taking off of sprinting until July or so. It is unknown to me currently whether or not I will be doing tempo runs just to maintain fitness, or if I will be too lazy.

5) I have felt like **** this whole week. Somehow my vertical jump seems to have consistently stayed around 30" standing, because ive lately been able to forearm my 8ft cieling every time I've tried. I did it today infact. I'm weaker though.

6) I want to lose bodyfat now while gaining muscle. Any tips or advice? I should be gaining weight, I've maintained forever. So I'd like to gain muscle but lose fat.

7) Wish me luck.

[Fullback_45]

Just eat as clean as you can. Eat alot more calories, up your protein and carbs and ditch your taco bell and stuff that you like to eat a few times a day and throw in some cereal and stuff instead. Bodybuilders, Powerlifters, Athletes alike tend to gain some fat during a bulk thats just natural. Just increase your calorie intake cleanly and see what your body does. Gluck

[AJ010]

Just eat as clean as you can. Eat alot more calories, up your protein and carbs and ditch your taco bell and stuff that you like to eat a few times a day and throw in some cereal and stuff instead. Bodybuilders, Powerlifters, Athletes alike tend to gain some fat during a bulk thats just natural. Just increase your calorie intake cleanly and see what your body does. Gluck

I've been eating a lot of oatmeal and stuff. Kind of getting tired of it, but I'll still eat it.

I'm gonna watch my diet a little closer, but I'm gonna eat more I suppose. Maybe go up to 162-165, then drop some weight again.

[AJ010]

I was bored, so I tried some chinups again.

This time I missed 115, but got my mouth to the bar. Oh well, didnt feel strong anyways.

Current weight with everything on including belt was 165. So I barely missed 280.

[mivi320]

Awesome job on the chins, US.

I hate to break it to you bro, but it's nearly impossible to lose fat while building muscle. Sure, some newbies experience fat loss while packing on some lean body mass, but that's simply because of what is known as "newbie gains." The truth of the matter is that in order to build muscle, you have to have a calorie surplus. In order to lose weight, you must create an energy deficit, usually by restricting calories and doing cardiovascular activity as well as following your weight training regimen. It's very difficult to do both simultaneosly while making any steady progress. It's much better and optimal if you concentrate on one goal at a time. If you want to add some muscle to your frame, like you mentioned, then raise the calories until you start gaining at the preferred variable of .75-1.0lb. a week. After you bulk up to your desired weight and pack on the muscle you want, then do a cutting cycle. That's the easiest way to build muscle and lose fat in my honest opinion bro. Just be sure you follow an extremely strict diet too, that way you limit fat gains, and ensure an anti-catabolic atmosphere. Hope that helps bro!

[AJ010]

Awesome job on the chins, US.

I hate to break it to you bro, but it's nearly impossible to lose fat while building muscle. Sure, some newbies experience fat loss while packing on some lean body mass, but that's simply because of what is known as "newbie gains." The truth of the matter is that in order to build muscle, you have to have a calorie surplus. In order to lose weight, you must create an energy deficit, usually by restricting calories and doing cardiovascular activity as well as following your weight training regimen. It's very difficult to do both simultaneosly while making any steady progress. It's much better and optimal if you concentrate on one goal at a time. If you want to add some muscle to your frame, like you mentioned, then raise the calories until you start gaining at the preferred variable of .75-1.0lb. a week. After you bulk up to your desired weight and pack on the muscle you want, then do a cutting cycle. That's the easiest way to build muscle and lose fat in my honest opinion bro. Just be sure you follow an extremely strict diet too, that way you limit fat gains, and ensure an anti-catabolic atmosphere. Hope that helps bro!

Thanks man!

I appreciate the detailed post. I weigh 155lbs or so, maybe a bit more. Any advice on calories that favors a slow weight gain goal?

[AJ010]

I have a different idea actually about how I will go about training.

Monday: 5x5 Squat(+ Assistance) + DE Chinup(10-12x2 for speed)
Wednesday: Powerclean + Rows
Friday: DE Squat(+ Assistance) + ME Chinup

It's not that high volume overall. I may ditch the higher volume from the 5x5 routine(and just do the top set), and just add more assistance. Fullback, would you recommend I stick it out and do all the 5x5 sets? Or do you think its only the top set that really matters? Maybe I should warm up, do the top set first, then maybe do the 3rd and 2nd heaviest sets I was supposed to do first. Ideas?
Keep in mind I'm done sprinting until mid-July, considering the 5x5 routine produces results until then.

[mivi320]

Thanks man!

I appreciate the detailed post. I weigh 155lbs or so, maybe a bit more. Any advice on calories that favors a slow weight gain goal?

Sure, bro. No problem.

At 155lbs, you should get in anywhere from 18-20xbw in calories. Go with 18xbw for the first week, and see how you do. If you gain at a steady pace you're happy with(apprx..75-1.0lb a week for most people), then by all means, keep eating that amount of calories consistently until you stop gaining, then bump up the calories. For ideas of a particular diet to follow, check out this thread that has plenty of cutting and bulking diets listed by other members:

http://forum.bodybuilding.com/showthread.php?t=370800&highlight=official+bulking+cutting

Any other questions, just ask man :D

[EliteRightist]

You only weigh 155lbs. Don't worry about gaining a bit of fat. Just eat more. Those chinnups are awesome too by the way.

[Porky]

an almost 280 chin is killer. full rep next time steel i can taste it.

that trainign idea looks pretty solid there steel.

heal up quickly man, or porkies gonna total more then u :) you wouldnt want that would you

[AJ010]

Thanks everyone!

Mivi- Thanks bro! Very helpful post!

Elite- You're right. I've been gaining some weight actually. :D

Porky- Hahaha, thanks man! I'm getting back into it.
-------------------------------

With the extra calories and food im eating, I've been feeling stronger.
Today I forearmed my 8 foot cieling without any shoes on. That in itself is a PR! Can't wait for tomorrow's squat workout.

[DieselWeasel]

I was bored, so I tried some chinups again.

This time I missed 115, but got my mouth to the bar. Oh well, didnt feel strong anyways.

Current weight with everything on including belt was 165. So I barely missed 280.

That's a sick ****in chin-up. You came so damn close to a full rep! :)

BW+115x2, next time! :D

[AJ010]

That's a sick ****in chin-up. You came so damn close to a full rep! :)

BW+115x2, next time! :D

Thanks bro! We'll see how it goes this friday.

The New Era 2
May 16th 2005
Heavy Squat:

Parallel Box Squat
135x5
225x3
275x1
325x4 *So ****ing close to 5 reps. Unbelted weight and rep PR!

Dynamic Effort Chinups
10x2 @ Bodyweight @ 25 sec rest between sets *very explosive

Pullthroughs
100x6
100x8
160x8
200x3
200x8
140x8

ReverseHypers *done hour after workout
3x20 @ bodyweight


Comments
Didn't feel too strong on the squats. I should have had 325x5 easy, despite not wearing a belt. I was so damn close. I suck hardcore at reps. I also suck at locking out the weight. Maybe next week for assistance I'll do 1/4 pin squats, idk. Chinups were blazin fast. Easy stuff. Pullthroughs were a bitch. Took forever to get my machine to stop moving as i pulled (not bolted down). Had to throw on some plates on the seat. Also couldnt find the right attachement so I had to use a backpack for my handles.(The straps). Good workout! I've decided I'm going to belt up when I try 345x5. I feel I have really developed my core, but unless the next time I encounter 325 is any better, I'm belting up at 345.

Peace

US

[Porky]

nice workout man, ull get that 325er, not before i do tho. :D

solid pullthroughs.

maybe some gm's would help also

[AJ010]

nice workout man, ull get that 325er, not before i do tho. :D

solid pullthroughs.

maybe some gm's would help also

I know I had that sucker in me, I know it!

Thanks man!

I dont know if I want to GM for the sake of my back though.

[EliteRightist]

Nice squats. You'll get the 5th rep next time.

[Liftin4ever]

Holy **** man 325x4 is amazing without a frickin belt. Goodluck with 345, shouldnt be a problem for you.

[AJ010]

Thanks guys!

Elite- Thanks bro. I still really thought I had it in me. Damn.

Liftin4ever: Thanks man!! I can't believe I just quit on the last rep though. It's going down next time :mad:

[DieselWeasel]

US, how the hell did you do the 325x4 (almost 5) without a belt? :eek:

You are one crazy-strong guy. :)

Did you use knee wraps or was it totally raw?

[AJ010]

US, how the hell did you do the 325x4 (almost 5) without a belt? :eek:

You are one crazy-strong guy. :)

Did you use knee wraps or was it totally raw?

Heh, thanks man! I've been working my core up. I can lift quite a bit more with the belt too I bet.


I did them totally raw.

[AJ010]

The New Era 2
May 17th 2005
Fitness + Recovery:

Tempo Runs
8 x ~100m @ 65-75%@ 10 sec rest

Comments
My plan is to start these back up, and add 1 rep each session, and maintain my peak volume achieved every fourth week, and continue the cycle. My plan is to develop a good fitness base before I begin sprinting again. Nice easy day btw.

[EliteRightist]

Nice running.

[AJ010]

Nice running.

Doesn't really look interesting huh? :D

Thanks bro.

[AJ010]

The New Era 2
May 18th 2005
PowerCleans:

PowerCleans
45x5
95x3
135x2
3x185x3 *PR! This was done at my house so its actually a pretty big pr, compared to my best at my house of 185x2 anyways.

[DieselWeasel]

The New Era 2
May 18th 2005
PowerCleans:

PowerCleans
45x5
95x3
135x2
3x185x3 *PR! This was done at my house so its actually a pretty big pr, compared to my best at my house of 185x2 anyways.

Congrats. Nice PR. :)

My best power clean is only 170. :(

[AJ010]

Congrats. Nice PR. :)

My best power clean is only 170. :(

Thanks bro. I can't wait to give 225 a shot sometime soon.

Don't worry about that man. Remember, keep the bar close to you, look up and arch your back, suck in a lot of air, and just explode like a motha ****a. I bet you've got 185 easy in you.

[DieselWeasel]

Thanks bro. I can't wait to give 225 a shot sometime soon.

Don't worry about that man. Remember, keep the bar close to you, look up and arch your back, suck in a lot of air, and just explode like a motha ****a. I bet you've got 185 easy in you.

Yeah, it's all about technique.

[AJ010]

Yeah, it's all about technique.

I'm no olylifter, if that tells you anything. :D

[DieselWeasel]

I'm no olylifter, if that tells you anything. :D

Don't kid yourself. Pyrros Dimas has -nothing- on you. ;)

[AJ010]

Don't kid yourself. Pyrros Dimas has -nothing- on you. ;)

Hahaha hell yeah that guy's nothing. :D

[EliteRightist]

Sweet Powercleans. Nice job on the PR.

[mivi320]

Awesome cleanin' US! That's what I like to see! Keep it up big man, you're doing incredible! Your strength is through the ****in' roof!

[AJ010]

Thanks guys!

Elite- Thanks bro

Mivi- Appreciate the comments brother!! I'm lovin the cleans too, but I want to do even better :)

The New Era 2
May 19th 2005
Fitness + Recovery:

- 2 light sprints just for fun

Tempo Runs
9 x ~100m @ 65-75% @ 10 sec rest

Comments
Feelin fitter again. I think if I keep this up, by the time I get to a total volume ~1500m I'll be fitter than ever.

[mivi320]

Nice Fitness+Recovery day, US. Keep it up, Matt :D

[SFT]

Hey man nice work. Just started posting here again and I decided to start posting my workout journal of the 2-day Westside here. Thanks again for the help.

[I-love-muscle]

Thanks guys!

Elite- Thanks bro

Mivi- Appreciate the comments brother!! I'm lovin the cleans too, but I want to do even better :)

The New Era 2
May 19th 2005
Fitness + Recovery:

- 2 light sprints just for fun

Tempo Runs
9 x ~100m @ 65-75% @ 10 sec rest

Comments
Feelin fitter again. I think if I keep this up, by the time I get to a total volume ~1500m I'll be fitter than ever.

nice runnin man, i'd be dead if i did as much runnin as u

[AJ010]

Thanks guys!

Mivi- Thanks bro! It was pretty easy. I found out I'm supposed to have 20-30 seconds rest between runs anyways, so no wonder these things haven't been recovering me how I've wanted.

SFT- Whatup bro? Thanks for posting in the log! I'll hit up your journal.

I-Love-muscle: Hahaha that really wasn't a lot. But thanks!

The New Era 2
May 20th 2005
DE Squat:

Chinups
BWx6
+50x2
+85x1 *very very easy
+120 x 0 *very close...got my nose to bar height...oh well probably had 115

12" Speed Box Squats
45x8
135x6
185x2
3x235x2 *semi-fast
3x205x2 *fast
4x185x2 *we on fire

13" Platform Step ups
3x185x6 *very easy

Comments
Sweet workout. Lots of fun!

[DieselWeasel]

You are the king of chins. :D

[AJ010]

You are the king of chins. :D

Hell yeah, thanks man.

[mivi320]

Awesome chins, you beast :D You'll get 115 for sure next workout. Keep it up man, you're doing incredible.

[DieselWeasel]

US, you need to try a chin-up with a fat wench holding onto your legs. :p

[EliteRightist]

Sweet chins and box squats.

[Fullback_45]

Looking good bro! Be careful you dont burn youself out with those chins though.

[BenT]

Nice chins and box squats!

[big_baller]

Nice speed work steel.

Gonna max on squats soon?

[I-love-muscle]

I-Love-muscle: Hahaha that really wasn't a lot. But thanks!
well **** it would be for my fatass haha, but nice chin ups man, very nice

[AJ010]

Mivi- Thanks bro! Not gonna try 115 next time though. I'm doing extra ROM chinups next time.(Chinups to my chest). I'm gonna try 50, and see how it goes from there I suppose.

DieselWeasel- I tried it with (Insert enemy's name here)'s mom. My lift wasnt passed because her stomach never left the ground! :D

EliteRightist- Thanks.

Fullback- Thanks man. The chinups are smooth cruising so far. Gonna do DE Chins with 5lbs on monday :)

BenT- Thanks for hittin up the journal bro!

big_baller- thanks dude. Not for a bit. The routine isn't near the end yet.

I-Love-Muscle: Hahaha its all good bro. Thanks for the comment about the chins!

[AJ010]

The New Era 2
May 21st 2005
Fitness + Recovery:

Tempo Runs
10x100m @70-75% @ 30 sec rest

Comments
Nice weather today, very warm. I found out my tempo rest interval was way too short, and was recommended a 30 second rest interval. Worked perfect! I tried avoiding speeding up, but I couldn't resist. Ended up going a little faster than usual. Hope that doesn't kick me in the ass.

[BenT]

Nice tempo work.

Some quick questions about tempo runs, do you run them like how you would sprint normally, kinda concentrating on your form while running?

And do you time yourself to make sure you're running 70-75% of your maximum?

[AJ010]

Nice tempo work.

Some quick questions about tempo runs, do you run them like how you would sprint normally, kinda concentrating on your form while running?

And do you time yourself to make sure you're running 70-75% of your maximum?

Thanks Ben.

I do tempo runs just like I would do a sprint. The major difference is that I will naturally rise up faster on tempo runs. Other than that, I'm working on my form, and staying RELAXED.

I don't time myself. I can just tell about what percent I'm in, but since I can't pinpoint it I give myself a range.

[BenT]

Thanks Ben.

I do tempo runs just like I would do a sprint. The major difference is that I will naturally rise up faster on tempo runs. Other than that, I'm working on my form, and staying RELAXED.

I don't time myself. I can just tell about what percent I'm in, but since I can't pinpoint it I give myself a range.

Thanks for the reply.

Last question, have you found tempo runs to be useful in your training? And has it improve your aerobic fitness?


EDIT: Actually I've got more questions... Do you use Speed Ladders in your training? What do you think of them? And should I purchase a set (they're not gonna break my bank or anything..)?

[AJ010]

Yes Janet, that was me in both of those pics. ;)

[AJ010]

Thanks for the reply.

Last question, have you found tempo runs to be useful in your training? And has it improve your aerobic fitness?


EDIT: Actually I've got more questions... Do you use Speed Ladders in your training? What do you think of them? And should I purchase a set (they're not gonna break my bank or anything..)?

Tempo runs are awesome for developing an aerobic base and aiding in recovery. They're basically a sprinters/athletes cardio :)

I don't use speed ladders. I'm semi-familiar with the term, but I can assure you that I haven't done them before heh. I find that simply sprinting is all one needs. Link me up though, and I'll give you my opinion.

[AYung]

Did I just read you almost weighted chinned 120lbs?

Your lats must be monstrously huge!

[JackBags]

One hell of a chinup man, get a video or picture so you can wow us.

[BenT]

Tempo runs are awesome for developing an aerobic base and aiding in recovery. They're basically a sprinters/athletes cardio :)

I don't use speed ladders. I'm semi-familiar with the term, but I can assure you that I haven't done them before heh. I find that simply sprinting is all one needs. Link me up though, and I'll give you my opinion.

Bascially it's something like this- http://www.amazon.com/exec/obidos/tg/detail/-/B00065WZXY/qid=1116701772/sr=8-8/ref=sr_8_xs_ap_i7_xgl200/102-3665873-8893752?v=glance&s=sporting-goods&n=507846

NikeGridiron.com has some drills that can be done on it... There's some drills here as well.. http://www.webs.uidaho.edu/strength/speed_quickness.htm

[AJ010]

Bascially it's something like this- http://www.amazon.com/exec/obidos/tg/detail/-/B00065WZXY/qid=1116701772/sr=8-8/ref=sr_8_xs_ap_i7_xgl200/102-3665873-8893752?v=glance&s=sporting-goods&n=507846

NikeGridiron.com has some drills that can be done on it... There's some drills here as well.. http://www.webs.uidaho.edu/strength/speed_quickness.htm

Sprinting itself is your best bet.

However, speed ladders can be a good training piece of equipment for foot quickness. If it was me making the decision, I wouldn't get it, because I find sprinting alone is all I need. But maybe your basketball and other sports needs may benefit.

[AJ010]

AYung: You read right bro! :) My lats are sort of big. Since I haven't benched/militaried in a while, I feel weaker in pressing, but stronger in upper body pulling. Oh well

Jackbags- thanks bro!

The New Era 2
May 23rd 2005
ME Deadlift:

~3" Extra ROM Deadlift
135x5
225x3
315x1
(Belt on)
365x1
405x1
425x1
435x1 *100lb PR!!

Pullthrus
100x8
3x160x8

DE Chinups
10x2 @ +5lbs

Comments
Amazing! I didnt even feel strong before my workout. A cool kid was there, and I felt motivated. 425 was very hard, and somehow I managed 435. 435 was flippin insane. The rest of the workout was nice and easy. That's all there is fellas. :) BTW, I'm feeling leaner and leaner yet I'm still about the same weight. Awesome!

[JackBags]

That's a dope pull.

[DieselWeasel]

Those extra ROM deads look sick.

[MXdawg2]

Huge PR on racks! I want 500 on those so bad, how about you?

[AJ010]

Thanks guys!

Diesel- Appreciate it bro

Jack- Thx man

MXDawg: They were extra ROM deadlifts, aka deadlifts standing on stuff. Rack pulls are sweet, you'll be at 500 soon. As for me, I've already rack pulled 500. I guess 550 would be a good goal!

[EliteRightist]

Sweet deadlift pr. 435 is awesome.

[mivi320]

435 on deads? :eek:

Incredible man, simply incredible. You never cease to amaze me with your strength, US. Keep it up.

[Porky]

awsome pulling man.

what happened to no belts tho :)

[big_baller]

AYung: You read right bro! :) My lats are sort of big. Since I haven't benched/militaried in a while, I feel weaker in pressing, but stronger in upper body pulling. Oh well

Jackbags- thanks bro!

The New Era 2
May 23rd 2005
ME Deadlift:

~3" Extra ROM Deadlift
135x5
225x3
315x1
(Belt on)
365x1
405x1
425x1
435x1 *100lb PR!!

Pullthrus
100x8
3x160x8

DE Chinups
10x2 @ +5lbs

Comments
Amazing! I didnt even feel strong before my workout. A cool kid was there, and I felt motivated. 425 was very hard, and somehow I managed 435. 435 was flippin insane. The rest of the workout was nice and easy. That's all there is fellas. :) BTW, I'm feeling leaner and leaner yet I'm still about the same weight. Awesome!

100 pound PR is HUUUGE!

you gonna race me to a 600 dead? :D

[Footballstar]

I think this has been asked before but how do you do Extra ROM Deadlifts? But 100 lbs. PR is beast. Good job.

[dim3z]

standing on a platform is one way to extend the ROM

another way but not as easily measureable is to use smaller diameter plates and more of them. i.e. using 25lb plates instead of 45s.

[AJ010]

Thanks everyone!

Elite- Appreciate it bro

Mivi- not just deadlifts...extra range of motion deadlifts :) I hope I can still pull 465 regular. Thanks!!

Porky- The plan is max deadlifts are done with belt...heavy squats no belt, until I get too heavy.

big baller- haha nah youll get there first

Footballstar- I stand on mats and a 45. You could use smaller plates as dimez said. Thanks

Dimez- Thanks bro.

[AJ010]

The New Era 2
May 24th 2005
Fitness + Recovery:

Tempo Runs
11x100m @70-75% @ 30 sec rest

Comments
Feelin more in shape. Felt sweet.

[Fullback_45]

Sounds like you havent done Ext ROM deadlifts in awhiole haha. Congrats on the sweet pr! Great determination.

[AJ010]

Sounds like you havent done Ext ROM deadlifts in awhiole haha. Congrats on the sweet pr! Great determination.

Haha it's been about a year.

Thanks man! when I did 425 I didn't think I had anything left in me, but I gave that 435 a mother****in try and nailed it!

[Fullback_45]

Thats when those PRs feel good, leaves alot to question though...

[AJ010]

Thats when those PRs feel good, leaves alot to question though...

You mean like perhaps I wore myself out on the 425, and maybe had more than 435?

[AJ010]

The New Era 2
May 25th 2005
Power:

Powercleams
45x5
95x3
135x1
2x190x3 *PR!
190x1 *wanted 3...the first rep really threw me off balance and ruined my set
135x4

Vertical Jumps
~ 15 vertical jumps. Forearming the 8ft cieling is not a rare occurrence now!

Comments
Didn't feel explosive today, but not bad! I can't believe how strong I'm feeling on cleans on any given day despite doing them at my house or not feeling the best!

[Porky]

sweet pc's sir. lets see a 2plater

ive gotten worse at the forearming it seems.

[AJ010]

Haha, you always say the same thing everytime I mention cleans. "Let's see a 2plater". I'll give it a shot in some weeks. My plan is to try to get 2x3@200 in 2 weeks at my house. If I do, I might just stand a chance of getting 225 at the gym. Next week I'm doing 2x3@195 though. Hopefully that will be a success.

[Footballstar]

nice cleans keep up the heavy weights.

[mivi320]

You are a cleanin' machine!! :D Nice work, US!

[AJ010]

Thanks both of ya!

The New Era 2
May 26th 2005
Fitness + Recovery

Tempo Runs
12x100m @ 70-75% @ 30 sec rest

Comments
I've actually been doing about 115m tempo runs, but I'm just gonna say its 100 because I dont know exactly how far I'm going. Nice stuff.

[Porky]

Haha, you always say the same thing everytime I mention cleans. "Let's see a 2plater". I'll give it a shot in some weeks. My plan is to try to get 2x3@200 in 2 weeks at my house. If I do, I might just stand a chance of getting 225 at the gym. Next week I'm doing 2x3@195 though. Hopefully that will be a success.

dont u ****in tell me what i always say and dont say sir! :D

i want to see a 2plater tho :)

[EliteRightist]

Sweet powerclean pr. You'll definitely have 225 soon.

[AJ010]

Thanks guys.

I just slammed my 8ft cieling, forearmed it so fkin hard that I hurt my elbow and forearm, no joke! my hops are getting better hahaha.

I couldn't resist the urge to do a 40m sprint. I f*cking blazed it! And this was on the street in heavier clothes! I can't fkin wait until I start sprinting again. I can smell a 10.9 next season. **** I GOTTA GET 10.9

[AYung]

Runs are definately fantasticly done! Keep it up and hit 10.9 next season, if not, even faster! :)

[Brego]

nice journal and nice lifting fella.

[mivi320]

You got 10.9 in you, easily next season!!

[AJ010]

Thanks fellas! I really hope so! The only thing is....my shoulder injury might require me to stop doing squats and deadlifts for a bit. Plus i cant sprint(in july according to plan) with the injured shoulder. Not fair.

Brego- Thanks for posting in the log bro!

The New Era 2
May 27th 2005
DE Squat:

12" Speed Box Squats
45x8
135x5
3x240x2 *Fast!
3x215x2
4x190x2

12" Stepups
3x205x6 *easy as hell

Glute/Ham Raises
3x8 @ Bodyweight

Comments
Nice, easy workout. Awesome speed!

[Brego]

nice session there US

[DieselWeasel]

US, I hope your shoulder heals soon.

[Porky]

great workout man..

i like your choice of exercises.

let that bad boy heal man or ur penis will fall off.

[Fullback_45]

Nice and easy huh steel? good workout!

[AYung]

Nice legs session. Hope the shoulder gets better.

[AJ010]

Thanks guys!

I might have partially torn my AC joint.I just realized, when I flex my left shoulder, it feels like its one solid piece, which is how normal is. My right shoulder feels like there's two pieces kind of, its hard to explain. It's like I can move one part of my shoulder away from the other. But it's not major. It's really weird to explain. It may have something to do with my AC joint and scapula. There is also a pretty big bump around the AC joint region.

The New Era 2
May 28th 2005
Fitness + Recovery:

Tempo Runs
13x100m @70-75% @ 30 sec rest

Comments
Felt good.

Notes from the day after(May 29th): I partied all of yesterday and went to the carnival, now I'm sick. damnit

[Porky]

haha partying to hard.

now that ur sick u can let ur shouldsy heal

[mivi320]

Eat something bad at the carnival? Is that why you're sick? Or is it a combination of partying nice and hard and the carnival?

[big_baller]

ooohhh unlucky on the shoulder... take it easy mate!

[AJ010]

**** happens guys. I'm getting checked in 1 week.

Mivi- My bro and some other people I know were sick. I must have caught it from them. Of course, ****ty food probably didnt help either. What a weekend. I couldn't stop dreaming about the carnival last night(not a good thing...it was a recurring image every damn minute)

[AJ010]

The New Era 2
May 30th 2005
Heavy Squat:

Parallel Box Squat
135x5
225x3
275x1
325x5 *EASY AS HELL AND NO BELT! PR!

Pullthrus
100x8
3x170x8 *10lb pr for 3x8

Comments
I'm sick, and didn't even have any food for hours. Decided to just test out the weight with 135 and see how I felt. Of course that felt awesome as you can see, so I decided to go for 325x5. I was pissed off at everything that's been happening this weekend, so my heart was racing by the time I had to get under 325. I killed that **** so easy, I probably had 325x8 or 325x10. Totally raw. The pullthrus were easy, didn't want to challenge myself too hard, since I'm sick. Awesome stuff.

[BenT]

The New Era 2
May 30th 2005
Heavy Squat:

Parallel Box Squat
135x5
225x3
275x1
325x5 *EASY AS HELL AND NO BELT! PR!

Pullthrus
100x8
3x170x8 *10lb pr for 3x8

Comments
I'm sick, and didn't even have any food for hours. Decided to just test out the weight with 135 and see how I felt. Of course that felt awesome as you can see, so I decided to go for 325x5. I was pissed off at everything that's been happening this weekend, so my heart was racing by the time I had to get under 325. I killed that **** so easy, I probably had 325x8 or 325x10. Totally raw. The pullthrus were easy, didn't want to challenge myself too hard, since I'm sick. Awesome stuff.

There was an article on T-Nation a while ago that claimed that one can perform much better with weights when sick, not seriously ill that is. :)

Good job on the PRs... Get well soon bro.

[AJ010]

There was an article on T-Nation a while ago that claimed that one can perform much better with weights when sick, not seriously ill that is. :)

Good job on the PRs... Get well soon bro.

Also said that one could possibly sprint faster when in the very early stages of illness. Most likely due to elevated core temperature!

Thanks man!

[DieselWeasel]

Damn! 325x5 box squats w/ no belt while sick? Sweet! :)

[Brego]

dang nice squats! Good PR. congratulations

[AJ010]

Thanks guys!

Diesel- yep!

Brego- thanks bro!

I just touched about 9'6-9'7 only standing. I think on an awesome day I can get 9'8-9'9?? I wish I knew how to do a running jump...I want to be the shorty touching the rim :D

[P0W3RLIFT3R87]

Nice squatting. Very impressive especially at your bodyweight. Thanks for writing in my journal.

[AJ010]

Nice squatting. Very impressive especially at your bodyweight. Thanks for writing in my journal.


Anytime, and thanks for the comments!

The New Era 2
May 31st 2005
Fitness + Recovery:

Tempo Runs
14x100m @70-75% @ 30sec rest

Comments
nice weather

[DONJUANPIMPIN]

Anytime, and thanks for the comments!

The New Era 2
May 31st 2005
Fitness + Recovery:

Tempo Runs
14x100m @70-75% @ 30sec rest

Comments
nice weather
Yeah wheather has been real good. Better than last week when it was cold as hell.

[AJ010]

I know, it was like 75 today.

JUNE TOMORROW :cool:

[Porky]

great squatting steel. impressive stuff, specially no beltage :)

u smell that?












smells like a 400lb squat....o wait nm it was just my fart.

[DieselWeasel]

great squatting steel. impressive stuff, specially no beltage :)

u smell that?












smells like a 400lb squat....o wait nm it was just my fart.

Sick bastard. :mad:

That **** stinks. :(

;) ;)

[Fullback_45]

Great PR bro!

[big_baller]

wow.......your squats are damn crazy steel.

[AJ010]

Haha Thanks guys. Hopefully I'll hit 345x5 belted on monday.

The New Era 2
June 3rd 2005
DE Squat:

12" Speed Box Squats:
135x5
185x2
3x245x2 *fast!
3x225x2 *very fast
2x205x2 *joke
2x185x2 *super speed

Dumbell Vertical Jump:
(One Dumbell)

25lbs: 3x5

Comments:
Nice explosion today. Right shoulder is a bitch. Might have to totally stop lifting.

[DieselWeasel]

Right shoulder is a bitch. Might have to totally stop lifting.

Say it aint so! :(

[AYung]

Hopefully you don't stop lifting. Just might have to ease the weights. Get better!

Oh and those squats are sick!

[mivi320]

Stop lifting? :eek:

I hope that shoulder heals and recovers and you'll be able to carry on bro. What exactly is wrong with the shoulder?

[AJ010]

Thanks for the support guys. I tell myself I'm painfree, that I'm not hurt. But once I move, I realize the only one im kidding is myself.

Mivi- I most likely have a shoulder separation, which is basically a tear at the AC joint. I have a BIG bump there, which signifies a grade III shoulder separation, the worst grade. I'm going for an official analysis on the 8th though. :(

[AJ010]

The New Era 2
June 4th 2005
Fitness + Recovery:

Tempo Runs
15x100m (same % + interval as usual)

comments: avoided using right arm. nice workout though

[P0W3RLIFT3R87]

Nice Box Squats. Sounds like you have a serious injury. Hope you get better.

[big_baller]

haahaah imagine trying to sprint whithout moving your right arm.

Sorry mate, i know what its like to be injured...just get that squat up!

[AJ010]

haahaah imagine trying to sprint whithout moving your right arm.

Sorry mate, i know what its like to be injured...just get that squat up!

They were just fast runs basically.

The thing is, I might have to stop squatting because of my shoulder

Depression is lightly kicking in right about now. I'm losing motivation for everything. This shoulder injury has got to go.

[big_baller]

That's why the cambered bar is your friend on squats :)

[AJ010]

I might just totally stop lifting until im better. I took a better look at my right collar bone/shoulder....it looks totally ruined.

This pic KIND of shows you what it looks like

[big_baller]

good abs.........but you need to work chest.

go to the doc.

[Porky]

good abs.........but you need to work chest.

go to the doc.

LOL

he is this wednesday

[BenT]

Damn...

Wish you all the best in recovering from this injury...

[Gangsta]

If you already know it or get the time to test it whats your 40 time and vertical standing ?