Dedication of a Decathlete

[meyer23]

Ive been journaling here for awhile, but stopped for a couple of years. I'm currently a Junior in college and compete in track and field for my school. I started my sophomore year (last year) competing in the long jump, 200, high jump, and javelin. Unfortunately, I pulled my hamstring in the outdoor season during competition, but now I am back to go harder than ever. Also, I have decided to take on a bigger challenge and become a decathlete. We have already begun training since september, but i figured it would be nice to have a journal to keep track of everything. This log will contain anything from lifting, stats, competition records, practices, and a place to ask questions for anyone wanting to join my journey.

Here's some background info on me from the past:

My Story

-From 2006-2008 i had suffered from anorexia nervoas, an eating disorder, and it was during my freshmen and sophomore years of highschool
-My lowest weight was 104 and my body fat was 4% at one point. I would have probably died if it went on any longer
-Thankfully i had help from several people on this site, such as Matthor, Xquick, Allgenetix, SeanCC, Fitto, and Furious Pete.
-After growing in my health, size, and knowledge of the health and fitness field, i am now at a respectable 182 lbs.

Stats

-Height:6'1"
-Weight:182 lbs.
-BF%: 10

-Bench Press: 245x1
-Deadlift: 445 lbs.x1
-Squat: 405 lbs.x1


PICS







Lifting Routine/Track Workouts

Monday:
-Upper body (Heavy-Push)/Lower Body (Heavy-Pull)

-Plyometrics/Hurdles/Short Sprint work

Tuesday:
-Upper body (Light-Pull)/Lower Body (Light Push)

-Pole vault

Wednesday:
-400 training (+javelin/anything else I feel lacking)

Thursday:
-Upper Body (Light push)/Lower Body (Light Pull)

-High/Long Jump

Friday:
-Upper Body (Heavy Pull)/Lower Body (Heavy Push)

-Hills

Saturday:
-Rest

Sunday:
-Shot/Discus

I also like to try and get a 2-3 mile run 2-3x's a week

SO, let's get this journal underway!

[meyer23]

This past week was a bit rough. I was sick all week and now I'm finally getting better

Little overview of the workouts
-Wed: we did 7 400's (61, 70, 70, 70, 73, 78, 79)
-Thurs: High jump (basic drills) and Hurdle work (drills and run throughs) & lifting
-Fri: 10 Hills (5 sprints/ 5 bounds) & Lifting

Today I'm just going to rest and recooperate

[meyer23]

Monday's workouts

Track work:
-Warmup
-4 150's (17, 17, 16, 18) -jog/walk 250 meters in b/w each one

Weightroom
Deadlift
-warm up
-265x5
-305x5
-365x5

Good Mornings
-95x12
-95x12
-95x12
-95x12
-95x12

Hanging Leg raises
-5 sets of 15

Comments: Changed my routine up to 5/3/1 so I'm hoping to be able to continue strength gains but reduce volume and stress on my CNS

Also, was up studying last night til about 3 a.m. for an 8 a.m. exam, so I'm currently running on 3-4 hours of sleep...will post up today's workouts when i get back from the gym

[AllGenetix]

in brosef!

[meyer23]

in brosef!

Always glad to have you aboard man

[meyer23]

Sorry for not posting yesterday's workout, got kind of sidetracked with some school stuff, but here it is

Track workout:
-High and long jump work
-run throughs and drills (basic stuff to get back into the groove of things)

Weight room:
-Military Press
90x5
110x5
125x5

-Dips
BWx15
BWx15
BWx15
BWx15
BWx15

-Chin-ups
BWx10
BWx10
BWx10
BWx10
BWx10

Comments: not a bad day, everything felt pretty good (other than high jump)...ive got 400's today, 8 of them to be exact, so hopefully i make it out alive

[AllGenetix]

diet? need moar sammiches

[meyer23]

diet? need moar sammiches

No real , set diet as of now. I'm really just trying to eat as much as possible, having 85-90% being good nutritious foods...probably around 4k now. I still think i need to up the intake a bit



Well I am alive after the dreadful 400's...like i said, did 8 of them (70, 67, 67, 65, 67, 67, 67, 69)

[meyer23]

Thursday:
Track stuff:
-Pole vault work

Weight room:

Bench Press
-Warm-up
-160x5
-185x5
-210x5

Incline DB Press
-55x15
-55x15
-45x15
-45x15
-45x15

DB Row
-80x10
-100x10
-100x10
-100x10
-100x10


Friday:

Track stuff:
-Was awful weather today so we did not do hills like scheduled, only lifting

Weight room:

Squat
-warm-up
-245x5
-275x5
-310x5

Bulgarian Split Squat
-45'sx15
-45'sx15
-45'sx15
-45'sx15
-45'sx15

Leg Curls (slow eccentric)
-85x10
-85x10
-100x10
-100x10
-100x10


Ready for the halloween weekend for sure...will present costumes once the festivities are over...also ive got practice throws meet on saturday

[meyer23]

Some pics from the weekend festivities...hope everyone enjoyed the weekend....getting ready for this week's training

[meyer23]

Monday's workouts

Track work:
-Warmup
Bounding, skipping, single leg and double leg hops
3 200's (24.8, 26.9, 24.2)

Weightroom
Deadlift
-warm up
-285x3
-335x3
-385x3

Good Mornings
-100x12
-100x12
-100x12
-100x12
-100x12

Hanging Leg raises
-5 sets of 15



Tuesday's Workouts:

Track workout
-Med ball work and core strengthening


Weight room:
-Military Press
100x3
120x3
135x3

-Dips
BWx15
BWx15
BWx15
BWx15
BWx15

-Chin-ups
BW+10x10
BW+10x10
BWx10
BWx10
BWx10


Wednesday's workout

Track WOrkout:
warm-up
-Long Jump work
-2 400's (59.2, 60.1)

[meyer23]

Thursday:
Track stuff:
-Pole vault work

Weight room:

Bench Press
-Warm-up
-170x3
-195x3
-220x3

Incline DB Press
-50x15
-50x15
-50x15
-55x15
-55x15

DB Row
-100x10
-100x10
-100x10
-100x10
-100x10


Friday:

Track stuff:
-Hills (10 hills, 5 were sprints and 5 were bounds)

Weight room:

Squat
-warm-up
-255x3
-295x3
-330x3

Bulgarian Split Squat
-50'sx15
-50'sx15
-50'sx15
-50'sx15
-50'sx15

Leg Curls (slow eccentric)
-100x10
-100x10
-100x10
-100x10
-100x10

[meyer23]

Did some throwing yesterday, just shot and discus a little bit

Shot seems to be getting a bit better, I just need to break down the movement bit by bit and better the technique. The strength is there, now i just need to focus on learning the movement.

For discus, I definitely need to put some work in. It is just a strange movement for me and it is definitely going to take some time to get something done with it

[meyer23]

Monday's workouts

Track work:
-Warmup
Hurdle work
-Trail leg drills
-5 step drill

Weightroom
Deadlift
-warm up
-285x5
-365x3
-405x1x1

Good Mornings
-110x12
-110x12
-110x12
-110x12
-110x12

Hanging Leg raises
-5 sets of 15



Tuesday's Workouts:

Track workout
-100 (11.9), 200 (25), 300 (38), 400 (77)


Weight room:
-Military Press
110x5
125x3
145x1

-Dips
BW+25x15
BW+25x15
BW+25x15
BW+25x15
BWx15

-Chin-ups
BW+12x10
BW+12x10
BW+12x10
BW+12x10
BWx10


Wednesday's workout

Track Workout:
warm-up
-Long Jump work (runway steps)
-High jump work



Thursday:
Track stuff:
-800 (2:20)--->jog 400--->800 (2:35)

Weight room:

Bench Press
-Warm-up
-185x5
-205x3
-225x1

Incline DB Press
-55x15
-55x15
-55x15
-55x15
-55x15

DB Row
-100x12
-100x12
-100x12
-100x12
-100x12


Friday:

Track stuff:
-Pole vault work

Weight room:

Squat
-warm-up
-275x5
-315x3
-365x1

Bulgarian Split Squat
-55'sx15
-55'sx15
-55'sx15
-55'sx15
-55'sx15

Leg Curls (slow eccentric)
-110x10
-110x10
-110x10
-110x10
-110x10

[meyer23]

Sorry I have not been keeping up the past week or so; i have been quite busy with some school stuff that i have needed to take care of. But here is a little something...2nd week of my 2nd time going through 5/3/1

got 420x3 deadlift...couldn't upload to youtube, but if you would like to view it you can go to this link: https://www.********.com/photo.php?v=4191937712759

[meyer23]

Thursday workouts:

Track:
-800 (2:35), 5 minute rest, 800 (2:37)


Weight room:

Bench press
-warm-up
-170x3
-195x3
-225x3

Incline DB Bench:
-55'sx15
-55'sx15
-55'sx15
-55'sx15
-45'sx15

DB Row:
-100x12
-100x12
-100x12
-100x10
-100x10

[NewlyImproved]

If you keep doing this, I'm in. Huge respect for decat guys.

[meyer23]

If you keep doing this, I'm in. Huge respect for decat guys.

thanks bud...i'm trying to be a bit more consistent with my posting. School has just been busy as hell

but here are some quick notes...

hit 445x1 deadlift on monday

hit 175x1 military press on tuesday

today i hit 245x1 on bench

plus i have finally been able to start getting some progress on pole vault and ive been able to get in the air now so it is progress.

got my first indoor meet this weekend. Gonna be competing in: long jump, 60 M dash, and the 200


also, ive got some progress pics to upload so you can see see some progress im making

[meyer23]

[meyer23]

Sorry for lack of updates. About to go back to school for the second semester.

Hit 445x3 deadlift this week and i will be going for a 5 plate deadlift next wednesday so hopefully i will be able to give you guys something good to watch