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12/30

55m : 7.89
200m split: 27
400m split: 61.?

12.27

2 lap w/u; drills
1x300 (44s); full rest
4x200 (33,32,33,32); 3 min rest
1 lap w/d

Notes: Ouch. shins. Running with your posterior chain apparently does make a diff. I felt it and i...

Take this guy's advice. He knows what he's talking about.

My humble advice:

1. Take a week off.
2. READ (read and comprehend) SS:BBT.
3. Repeat step 2.
4. Start over and do it right.

not all at maximum intensity, I assume.

The goal of SS:BBT is to get stronger. So, assuming you are not obese, a caloric deficit does not fit the program. Understand what your priorities are.

12/25

300m, full recovery (about 7:30 each)

47,49,51,55

Notes: Track was snowed in, started at about 150m, weird turns. These running workouts kill me. After the second, legs were cramped...

9.541292%

Read Rippetoe's explanation, if you are attempting to do back squats.

12/4

S
35x5x2
70x5
110x3
150x2
190x5x3

P

Just my advice, but as it is your offseason, you do not need to be well conditioned. I would focus on building the base for your season, which would be strength. Conditioning can be achieved...

We might as well call this page number wavelength...Nice.

Rippetoe's builds muscle well.

But, yeah, if it is suddenly, I would ignore it.

Get the Starting Strength book.

11/28

S
35x5x2
75x5
120x3
165x2
210x5x3

P

Reread SS because you're not doing it right.

If you just want to lose your guy, eat less. If you want muscle and strength, do SS.

This. I stopped after watching after the first rep.

"Rebound out of the bottom, the concept of "bounce," is very important...The bounce at the bottom of the squat is merely the correct use of the stretch reflex...Essentially, you are bouncing off your...

About your diet, refer to this...
http://70sbig.com/?page_id=7

If your primary goal is to build muscle and strength, milk SS for all its worth. Trust me, the fat will come off easily once you...

10 bucks you're not following the program. At a bodyweight of 207, you should be stalling no where close to a 140lb squat. How much weight have you gained? What are the rest of your lifts? As...