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A.M.
Ran a lighter beep test this morning. Stopped at 10.2 with no issues. Plan on running a max-effort test this afternoon.
TODAY'S GOAL: 11.5
Just ran the beep test. Sub-maximal effort again, trying to get more familiar with test/levels of speed. Stopped at 10 with ease. Gonna run it again this afternoon with more effort.
Today's...
Ran a beep test this morning, and got a 10.2 with VERY sub-maximal effort. Not a good result, but the improvement over the last 3 days is obvious.
If I were, at this moment, to run the test with...
Just ran another beep test. And another poor score. Gonna run it in another hour, and until I get an acceptable score.
UPDATE: Ran it 1.5hrs later and got a half level higher. Not where I want...
Did a beep test today, and got a 10. Really poor score for me, as during last season I was in the mid 12's. A lot of work to do in the next two weeks.
Not gonna log today because it was so shi**y. Long story short, I didn't finish today's Smolov Jr. workout, only getting 5 of the requisite 8 sets of 4 reps. Backed off after the 5th set after I...
Preworkout
SMR
----> Foam Rolling: Thoracic Spine, Lower Back, Teres Minor, & Pectorals
Mobility
----> Arm Circles X 20
----> Trunk Swings X 15
----> JJ X 10
----> XJ X 10
Core
A. Spread Eagle Sit-Ups
----> 35 lb. X 12
----> 35 lb. X 12
----> 35 lb. X 10
----> 35 lb. X 8
Notes: 60 second rest between sets.
General Warm-Up
----> 5 Minutes on Stationary Bike
SMR
----> Foam Rolling of Teres Minor, Pectorals, Obliques, Thoracic Spine, & Lower Back
Mobility/Movement Prep
----> JJ X 15
----> YJ X...
SMR
---->Foam Rolling: Calves, Teres Minor, Lower-Back, Obliques, & Thoracic Spine.
General Warm Up
----> 5 Minutes on Stationary Bike
----> Shuffle X 15 yd.
----> Front Skip X 15 yd.
---->...
I've got the Lunar Elites, and they've served me well so far. Solid training shoe, no doubt. After 4 months of use, though, they're in pretty bad shape.
Of all the Nike trainers I've tried, the...
A.M.
SMR
---->Foam Rolling: Pecs, Teres Minor, Lower Back, Thoracic Spine
Mobility
----> JJ X 15
----> YJ X 15
----> XJ X 15
----> Arm Swings X 20/arm
I start with SMR of all major muscles, with extra focus on those I'll be working during the session.
I've started to force myself to do some dynamic mobility for about 15 min. pre-workout, and...
Madcow's is where its at. Ran it for 13+ weeks and saw great gains in all the major compounds.
It's longevity is what makes it special, imho. Once you stall, reset and simply restart the...
PREWORKOUT
SMR
----> Foam Rolling of Teres Minor, Pectorals, and Thoracic Spine
Mobility
----> Shoulder Dislocations X 15
----> Arm Swings X 10/arm
----> Jumping Jacks X 15
----> Y-Jacks X...
I'm in. Helluva long way to go. haha. Max is around 230ish atm.
Halfway done with Smolov Jr. (bench). Gonna do a 1-week deload then test a new max.
Fullbody workouts 4x's a week seems a bit excessive.
Whether to employ a fullbody routine or a split depends on various factors, including (but not limited to) your goals, experience, recovery...
Warm-Up
---->5 Minutes on Stationary Bike
---->BW Squats X 10
---->JJ X 10
---->Skips X 20 yd.
---->Shuffle X 20 yd.
Mobility
---->Lateral Leg Swings X 10
---->Forward/Backward Leg Swings X...
General Warm Up
---->5 Minutes on Stationary Bike
SMR
----> Thoracic Spine X 15
----> Teres Minor X 10/side
Mobility
----> JJ's X 15
----> YJ's X 15
Not sure of actual books on carb cycling, but Shelby Starnes has published several online articles at EliteFTS and/or T-Nation which I found helpful.
Here's One of Them:...