Speed: Maxed to the limit

[AJ010]

Sup guys, new journal yea yea. Anyways, My main priority now is strength and the 100m for track. I am serious about track. I want low 11s this track season, like 11.3 for the 100m. I will attach my routine that i will be using come the time i am better.

Critique it please

Regards,

STEEL

[AJ010]

Hahahahah lmao, the attached file is ****ed up. I'm just gonna post the routine

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(Monday)Lift (leg day) and Acceleration Development and Plyos

Week 1 (explosive strength)
1. Jerks. 5-7x1-3
2. Box squats - cycle every explosive week as explained below.

* Do every rep as explosively as possible. If you aren't blowing the weight up, then reduce the load.
* 1st week do 50-60%x12x2 with 45sec-1min rest between sets.
* 2nd week add 2.5% to bar and do 10x2.
* 3rd week add 2.5% to bar and do 8x2 (increase weight on last 2-3 sets, stay explosive!).

3. Abs.

(Wednesday)
Lift (upper body day) and Speed Endurance

Week 1 (explosive strength)
1. Push presses. Don't go too heavy, focus on quick lockout. Do 3-5x1-3.
2. Percent benches - same as box squats on Monday, but start with 7x3. Then increase the weight and drop 1 set each week.
3. Auxiliary tricep and shoulder exercises. Choose 2 exercises and do 2-3x5-8 for each.
4. Abs.

(Friday)
Lift (back day) and Max Velocity and Plyos

Week 1 (explosive strength)
1. Power snatches or whip snatches. Work on speed and power. Do 5-7x1-3.
2. Power cleans or power shrugs. Go heavy. Do 3-5x2-5. Can do timed sets here (e.g. 45 sec rest between sets)
3. Auxiliary back/bi work. Lat pulls, chins, rows, hammer curls etc. Choose 1-2 exercises. Do 3x5 for each exercise.







(Monday)
Week 2 (limit strength) + Acceleration Development and Plyos
1. Back squats. Can do about anything as long as it's heavy and hard (e.g. 5x3, 8x1, pyramid). If you're also trying to add some bulk, then throw in a couple of sets of 5-8 reps to finish off. (See notes)
2. Partial back squats. Work up to a single set of 2-3 reps with a heavy weight. Try for a total of 5 or so sets.
3. Abs.


(Wednesday)
Week 2 (limit strength) + Speed Endurance
1. Bench press. Same routine as back squats on Monday.
2. Board presses. This is done like regular bench press. Put a couple of boards on your chest, have your partner hold the boards in place. Bring the bar to boards and relax, then explode with the weight off the boards. Use a close grip and work up to a heavy 1-3 reps.
3. Auxiliary tricep and shoulder exercises. Choose 2 exercises and do 2-3x5-8 for each.
4. Abs.

(Friday)
Week 2 (limit strength) + Max Velocity and Plyos
1. Deadlifts or partial deadlifts in rack. Work up to a single set of 3 with a heavy weight for a total of around 5 sets. (See notes)
2.. Power cleans or high pulls. Do 3-5x2-5.
3. Auxiliary back/bi work. Lat pulls, chins, rows, hammer curls etc. Choose 1-2 exercises. Do 3x5 for each exercise.

Notes:

Week 2: Max full back squat for limit day/ Heavy deadlift work on second limit day
Week 4: Heavy squat for limit day/ Max Low Rack Pull on second limit day
Week 6: Max 10" Box squat for limit day/ Heavy deadlift work on second limit day
Week 8: Heavy squat for limit day/ Max Sumo Deadlifts on second limit day
Week 10: Max 12" Box Squat for limit day/ Heavy deadlift work on second limit day

Week 2: Floor Press Max
Week 4: Incline Max
Week 6: CG Bench max
Week 8: Decline Max
Week 10: CG Floor Max
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Weeks 1,3,5,7,9 are light explosive strength weeks, and weeks 2,4,6,8,10 are heavy limit strength weeks, and i shall do sprint work every week. What do ya'll think??

Oh btw, i shall vary the assistance based on the guideline, which is a general plan for all 10 weeks.

[Fullback_45]

I think the approach taken in this routine is good. Def looking to see some nice numbers out of you after this one. Time to get cracking!

[AmateurWrestler]

loooks good.

[AJ010]

Thanks guys! Can't wait to start this up!

[britt72]

Best of luck man.

[AJ010]

Originally posted by britt72
Best of luck man.

Thanks! Actually, i already started it yesterday. Here's how it went

Sprints: 6x20m/4x30m

Plyometrics:
---Quick Long Jumps: 3x10
---Speed Tuck Jumps: 3x10
---Box Jumps(Approx 40"): 3x5

Jerks:65x3/115x3/135x3/140x3/150x2/160x2/175x1 *EASY!!/ 185x0 *my wrist gave out...it wasnt well wrapped

Speed Box Squats: 135x2/4x175x2/4x190x2/3x210x2

Weighted Situps(Plates on chest):25x8/135x8/135x6/180x6 *HUUGE! NOT EVEN TO FAILURE!

Comments: Not bad for a first day back. Felt pretty fast today, plyometrics i tripped up on the speed tuck jumps, but thats ok. Box Jumps felt good to do again, 40" is no challenge, like it used to be sort of. Jerks, i finally did 175, but this was easy!! I know i can do 185-195 fresh and uninjured. Speed box squats sucked because my back was tight, but i know i can speed box squat 210-225 with a good back and fresh, which is a PR i guess haha. Weighted situps were insane, i had 4 45s on my chest when i did these. That sorta crushed me haha. Nahhh, i can probably rep 225 for 3+ I'll try it next week. Overall, great day.

[Fullback_45]

Great jerk bro! Way to start off another series of workouts bro. Goodluck, back to the huge ol' PRS!

[RiNgMaSteR]

HUGE NUMBERS AS ALWAYS MAN! Great job on the weighted situps and jerks!! Hows it feel to finally be training again? Wish i was still lifting, this damn shoulder and just not maing gains has forced me to take some time off. But great work man!

[AJ010]

Originally posted by RiNgMaSteR
HUGE NUMBERS AS ALWAYS MAN! Great job on the weighted situps and jerks!! Hows it feel to finally be training again? Wish i was still lifting, this damn shoulder and just not maing gains has forced me to take some time off. But great work man!

Thasnks guys!!

Fullback-- im ready dude, its ON ! This routine should go very well

Ringmaster-- Thanks! I wasnt supposed to max jerks, i honesly thought i had 185 easy, but guess not on that day. It feels AWESOME to be training again, yet im kinda sore. Good luck with the shoulder man!


Today's workout:

Tempo Runs: 10x110m sprints with 30-60 sec rest between runs, and walk back 110m after each sprint. Sprint speed was about 75% or so of my 100m race pace. Felt nice!

[AJ010]

Today's Workout:

Sprints: 3x120m

Push Press:45x3/95x3/115x3/135x3/2x135x2

Speed Bench Press: 7x3 with 135

Lying Tricep Extensions: 115x4/115x5/115x4

Comments: The sprint session KICKED ASS! Not olny did i feel fast as hell, but i CLEARED through the 100m mark...AND the 120m mark!! I'm definately running in the 11s! As for the weight workout, it was just a light speed session, everything was fast and easy. The lying tricep extensions were hard, but i could have done 6+ reps on the 2nd set...3rd set got messed up. My wrist is feeling alright, but its making the bar tilt...and so im gonna ice it every day now until monday...when i max the full squat! If the bar tilts, im pretty much fked. My goal is 345+....hopefully ill hit 350+ though

I';m resting tomorrow, finally!

[RiNgMaSteR]

Nice looking workout man!!! Looking good, keep up the good work!!

[AJ010]

Thanks man!!

[big_baller]

Your going to be fast as!

[healthy n_fit]

Your going to be fast as!

(Testing this name)


Thanks!

[AJ010]

It's been 18 days since ive squatted heavy, and it didnt go so well. Here's what i did:

Sprints:6x20m/2x30m/2x40m

Full Squat: 135x5/225x3/(belt on)/275x1/315x1 hard/passed on trying 335..but id probably have missed

14" Box Squat: 315x0/315x2/300x0

Walkouts: 135/225/315/435/495 lockout/495/500

Comments: Not a good workout...sprints felt alright, but i lacked energy(almost passed out) and my stomach hurt. I slept 15 hours, and barely ate, and what i did have sucked. So, with all this in mind, i was just as strong ever in the full squat, probably had 325, and my extreme top half(lockout) was stronger than ever, but i just did these so id get used to handling heavy loads on my back again. 500 felt heavy as ****, and i dumped it actually. Damn, now i know what 500lbs feels like. All in all, it was just a bad day, oh well. Maybe ill just rep 385 for deadlifts on friday, sounds do-able.

[RiNgMaSteR]

Dont worry about it man, we all have bad days. Nice walkouts though!!! 500 is heavy ass weight!!

[AJ010]

Thanks man, appreciate it.

Sprints: 2x110m/2x80m

Floor Press: 135x5/185x3/225x1/255x0/250x0*CG/225x2*WG/225x2*CG

CG 3 Board Press: 185x3/225x3/235x2 almost had 3

Incline Dumbell Extensions: 45x4/55x2/65x0/50x5

Dumbell Military:50x5/60x4/50x6/50x5

Comments: Sprintings great. Liftings not. I'm depressed, and i really do mean it, nothings going right anymore. I dont know what to do, but eventually ill find a way. see ya

[Fullback_45]

Your doing the right thing bro. Most people quite and then piss and moan. Atleast your haning in there through thick and thin with yourself. Its just a lull in your training bro. Your body will make a come back and you'll start to see your lifts go fking crazy for a couple months. Trust me, itll happen, this happens to us all. Way to battle through it. Still........those lifts arent half as bad as you think they are!

[RiNgMaSteR]

Dont worry about it man! Like fullback said we all go through times when were not making gains even losing strength. Just keep working and you will blast through it. BTW those are still pretty good numbers!

[AJ010]

Thanks guys!!

The new plan starts monday!

Sunday: Tempo/off
Monday: Acceleration development + plyos + DE bench
Tuesday: Tempo/off
Wednesday: Speed endurance + DE squat
Thursday: ME Bench
Friday: Max velocity + plyos
Saturday: ME Squat and maybe tempo...maybe not

And thats that!

Yesterday: Tempo Runs: 10x100m
Today: Flying Sprints(30m run in): 3x20m/3x30m

Comments: felt fast as hell on flying sprints!

[big_baller]

Good plan.

Are you a 100 metre sprinter?

Yes "metre" is spelt like this in Australia.

[RiNgMaSteR]

Good luck with the new plan man! Your the man with the plan lol! I know you will start making crazy gains here real soon. Remember you have to get to 500 on deads before me and im already at 455 and about to get more VERY soon. First to 500 wins lol!!

[AJ010]

Big Baller- thanks man! Yeah, im a 100m sprinter, just gotta run it for track

Ringmaster- hahaha, thanks man! Hell yeah, i cant wait to start my new plan and be the man. I'll beat your ass to 500 ....hopefully haha

[AJ010]

Actually, ive had a tough time thinking, and this new routine set up ive made might now allow optimum accel development training, but this should work pretty well, any critique on it?:

Sunday: ME squat
Monday: Acceleration development + plyos + DE bench
Tuesday: Tempo/off
Wednesday: Speed endurance + DE squat
Thursday: Tempo/off
Friday: (Max Effort lift for bench) then max velocity + plyos....then ME bench assistance
Saturday: Tempo/off

[big_baller]

You have to cram everything in huh?

I had to do the same thing when i trained with a pro bball team.

It looks good mate, make sure you get those calories up.

[AJ010]

You have to cram everything in huh?

I had to do the same thing when i trained with a pro bball team.

It looks good mate, make sure you get those calories up.

Yeah man, its a tough thing to do, set up a routine to compromise both strength and speed.

Howd the bball go? I thought you had some connection to bball, from your s/n

And i will def get the calories up, thanks

Today i tried box squatted 365 off a 13.75" box, and stalled half way up...wasnt exactly ready to do it, just wanted to try something heavy, and wow, on a good day i got this! Next sunday im trying it

[AJ010]

September 13th 2004
-Sprints and DE Bench

Sprints: 3x20m/3x30m/3x40m

Speed Bench Press: 95x5/135x3/ 3x155x3/3x145x3/3x135x3

CG Lockouts: 135x3/225x3/315x2/365x0 no budge/335x1 hard..damn/315x3

Lying Tricep Extensions: 95x5/125x2(not so good form on 2nd rep)/ 115x5

Barbell Front Raises: 95x6 *slight cheat/ 85x6/75x6

Barbell Curls: 115x3/135x2 *PR! Sorta bad form though/ 125x4/95x8

Comments: Felt very fast today! My weight workout went alright too, disappointed with my lockout strength, but sprinting wears me out a lot, so i understand. on ME Bench ill make up for it, and on ME Squat, oh man oh man i cant wait!! I'm very happy with the front raises and curls! Felt very good!
Westside is gonna ROCK! Peace

[John Promise]

Do you have an idea what's wrong with your weight training? Or is it you've just made such incredible progress this year that your body wants a bit of rest?

Like Fullback said, stick to it and you'll push through your troubles.

[AJ010]

Do you have an idea what's wrong with your weight training? Or is it you've just made such incredible progress this year that your body wants a bit of rest?

Like Fullback said, stick to it and you'll push through your troubles.

Haha, thanks! I have no clue what it is, except its probably the sprinting thats wearing me out. I'm gonna give my new split a try, its westside again, but with ME days on days without sprinting, esxcept bench which will have the main exercise done first, then sprinting, then the rest of ME bench...ME squat however will be on its own separate day, and that def seems to work for me, as i ALMOST 13.75" box squatted 365 yesterday(it was a ****ty day tho, did it on spur of the moment), whiuch would have been a tiny bit below parallel or parallel! And no knee wraps! So, with wraps, who knows, but my best free squat with wraps was 350...prob a lil lower than 13.75" though. I just hope my new plan works!

Thanks man, i havent given up yet, and im gettn a feel for it again!