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  1. #91
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    No workout on Saturday. Got up around 530am and started sports betting and never got around to working out. No big deal - I'll be ready for Monday testing session (30m sprint test, standing long jump, and triple jump).
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  2. #92
    Registered User utfootball4's Avatar
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    Feeling excited and ready to test tomm... It's all about establishing a baseline and going from there.
    Last edited by utfootball4; 05-26-2019 at 06:01 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  3. #93
    Registered User utfootball4's Avatar
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    Week 4: Deload/Test
    Monday:
    Warmup B
    Test 30's (happy with the results)
    SLJ+Triple jump (not good - about 6inches less then the first block last year)
    Bench press 3x5 (90% of 10rm)
    Back squats 3x5
    Db floor press 2x10
    Db walking lunge 2x10

    No great news to report but I hit the time range I wanted to hit this block - same exact time I ran in the first block of last year training. I ran 7x30 but only got valid times on 4 of them the other 3 had issues with the touch pad. The track was so hot today I had trouble keeping the touch pad cool. Overall, I established the baseline now it's time to work. Some how I was 4lbs lighter today - I either lost some serious weight over the weekend or lost some water weight on the hot track.

    Over 2hrs at the track today..

    Upcoming block:

    Mon: Contrast accel work 20-30m (increasing vol slightly this block), Throws, push wts

    Tue: Tempo

    Wed: Pull wts

    Fri: Accel work 20-30m various positions, jumps up hill, push wts

    Sat: Fitness day
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  4. #94
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup Jr
    8x100
    Abs x100

    Second grass tempo session - felt much better then it did last Tuesday I think because I was more comfortable with my surrounds etc. My hips were sore from the timed 30's yesterday very similar to how I felt about a month ago with the 10m hill sprints.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  5. #95
    Registered User utfootball4's Avatar
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    Couple things I want to talk about....

    Last year while sprinting I weighed about 185lbs this year I'm about 192-195lbs so the times are even better with the additional weight. I also think the 2 days of just sled/hill runs don't do much for me anymore because I'm close to my genetic potential at my age. A more beginner sprinter would get a lot more from those runs then an elite runner - I'm not saying I'm elite (world class runner) but for my age and genetic ceiling I'm closer to my max potential. The sled/hill runs for me at this point serve one purpose - developing special work capacity outside of that not much more. The real gains will come from the faster unresisted accel runs!!!!
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  6. #96
    Registered User utfootball4's Avatar
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    Wednesday:
    Warmup C
    Clean dead 3x5 (90% of 10rm)
    Clean shrugs 3x5
    Good morning 3x10
    Db Row 3x10
    Lat pd under 3x10
    Seated leg curls 3x10
    Last edited by utfootball4; 05-29-2019 at 05:32 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  7. #97
    Registered User utfootball4's Avatar
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    Thursday: 150
    Warmup S
    Sled: 5x30
    MB x3 (ohb, blf, height)
    Deadlift 3x5
    Rdl 2x10
    Incline 2x10
    Military press 2x10

    Had to move Friday session up one day because I have a social to attend Friday evening. This was probably my best Friday session, I'll rest tomorrow and do a normal fitness session Saturday morning. Screwed up my sets and reps on the incline - no big deal it was easy work.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  8. #98
    Registered User utfootball4's Avatar
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    Saturday:
    Warmup W
    Waterloo x8/Pillar x12
    Bodybuilding work 2x12

    Solid session - Solid block of training. Lost 2.5lbs this block and 1.5 inches off my waist.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  9. #99
    Registered User utfootball4's Avatar
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    Week 5:
    Monday: 180
    Warmup B
    2(2x20sled; 2x20no)+20falling (set1-2 fd)
    MB x3 (ohb, blf, height)
    Bench press pause 3x5x80% of 5rm
    Back squats 3x5x80
    Db floor press 3x10
    Db bulgarian squat 3x10


    Solid first day back off the deload week. Felt like 20m was coming up on me pretty damn quick.
    Last edited by utfootball4; 06-04-2019 at 08:29 AM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  10. #100
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup JR
    2x5x100
    Abs x100

    Solid workout today - feel like the fitness is slowly improving. These fitness days need to become my best friend over these next 4 months (along with fish oil/cla) - gotta find a way to combat this high blood pressure. Glutes were a little sore today.
    Last edited by utfootball4; 06-04-2019 at 07:55 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  11. #101
    Registered User utfootball4's Avatar
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    Wednesday:
    Warmup C
    Clean deads 3x5x80
    MTP 3x5x80
    Good morning 3x10
    Pullups 3x10
    Seated row 3x10
    Seated leg curls 3x10

    Using the hamstring curls as a form of rehab movement for my lower hamstring tendon, will gradually progress to lying hamstring curl. Felt a little off on the mid thigh pulls. Glutes and hamstrings still sore.
    Last edited by utfootball4; 06-05-2019 at 07:44 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  12. #102
    Registered User utfootball4's Avatar
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    Friday: 180
    Warmup S
    3x3x20 (set 1 facedown) (set 2 pushup) (set 3 falling) 90/330
    Jumps uphill 4x2
    Deadlift 3x5x80
    Military press 3x5
    Rdl 3x10
    Incline pause 3x5x80

    Decided to keep deads in for one more block (another way to improve ground contact forces early in the training cycle). Strength block will have 2 squat days and power block only 1 squat day.

    Weights were easy and the runs felt pretty good once I got primed.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  13. #103
    Registered User utfootball4's Avatar
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    Saturday:
    Warmup W
    General strength: Extended 30s/Pillar x12
    Bodybuilding work 2x10

    Week 5 in the books. Burned about 800-900kcal this morning.
    Last edited by utfootball4; 06-09-2019 at 01:03 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  14. #104
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    Week 6:
    Monday: 225
    Warmup B
    2(2x25sled; 2x25no)+25falling (set1-2 pushup)
    MB x3 (ohb, blf, height)
    Bench press pause 3x5x85% of 5rm
    Back squats 3x5x85
    Db floor press 3x10
    Db bulgarian squat 3x10

    My worst workout yet, felt flat on the track and weights felt heavy. It wasn't a surprise because my wife got pretty deep in both of my legs sat and sun. If next Monday isn't better then I will be surprise. The weather has been nasty the past couple days - nice steady flow of rain throughout the session.
    Last edited by utfootball4; 06-11-2019 at 07:14 AM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  15. #105
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    Tuesday:
    Warmup JR
    2x5x100
    Abs x100
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  16. #106
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    Wednesday:
    Warmup C
    Clean deads 3x5x85
    MTP 3x5x85
    Seated row 3x10
    Seated leg curls 3x10
    Pullups 3x10
    Good morning 3x10

    This Wednesday session is really easy feel more like a flush out. My lower body is still sore hamstrings/gluts. Had to move exercise order around today.
    Last edited by utfootball4; 06-12-2019 at 03:17 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  17. #107
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    Friday: 225
    Warmup S
    3x3x25 (set 1 face down) (set 2 push up) (set 3 falling) 2/5m
    Jumps uphill 5x2
    Deadlift 3x5x85
    Military press 3x5
    Rdl 3x10
    Incline pause 3x5x85

    Good session today, my Friday speed sessions are a lot more consistent this year compare to last year. May have to drop the oh presses because I been dealing with Ac joint discomfort.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  18. #108
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    Saturday:
    Warmup W
    General strength: Extended 30s/Pillar x12
    Bodybuilding work 2x10

    Flush out - time to get ready for Monday....
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  19. #109
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    Week 7:
    Monday: 270
    Warmup B
    2(2x30sled; 2x30no)+30fd (set1-2 fall)
    MB x3 (ohb, blf, height)
    Bench press pause 3x5x87.5 of 5rm
    Back squats 3x5x87.5
    Db floor press 3x10
    Db bulgarian squat 3x10

    To tired for notes... Gonna eat and lay on the couch and watch college baseball....
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  20. #110
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup JR
    2x5x100
    Abs x100

    Strongly leaning towards adding another running tempo day to my program starting next block. I'm not impressed where my conditioning is at this point and I feel like I need another day of running. I wasn't gonna add another running session until the 5th month but since my feet are holding up and I need the extra conditioning I'll be adding to the upcoming block. I'll be resetting my tempo volume all over again since I'm adding the extra day - starting at 6-8x100's and building from there... Also most likely the second tempo day will be on the track because it's more dependable then trying to get the grass field available.

    Look at it this way - if you have a beginner lifter who's trying to increase their squat. Would it be better for them to squat once a week or 2-4 times weekly... They would see better and faster results squatting 2-4 times weekly vs once. I view my conditioning the same way - I need more then one day of true conditioning to see the results i want.

    Over one month I usually would get 8 speed and 8 tempo sessions - right now I'm getting 8 speed and 4 tempo. It would take 2 months of work to equal one month of work I usually would get it. I need more work!!!!!!
    Last edited by utfootball4; 06-18-2019 at 11:47 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
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  21. #111
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    Wednesday:
    Warmup C
    Clean deads 3x5x87.5 of 5rm
    MTP 3x5x87.5
    Good morning 3x10
    Pullups 3x10
    Seated row 3x10
    Seated leg curls 2x10 and Single leg hypers 1x10 (seeing how they feel on the hamstring tendon)


    MTP felt good today - best so far...
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
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    Friday: 270
    Warmup S
    3x3x30 (set 1 fd) (set 2 pup) (set 3 fall) 3/5m
    Jumps uphill 6x2
    Deadlift 3x5x87.5 (went 20lbs heavier)
    Military press 3x5
    Rdl 3x10
    Incline pause 3x5x87.5

    Not a great session - notes later...
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  23. #113
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    Changing up my deload/test week because of outside stressors etc.

    Mon: Recovery cardiac work
    Tue: REST
    Wed: Test and tb wts
    Thur: Tempo
    Fri: Speed and tb wts
    Sat/Sun REST

    Last Friday wasn't a great day on the track and several body parts were hurting or about to explode (finger). After finishing my deadlifts I looked down and my thumb was black/blue and inner knuckles numb.

    I woke up Friday morning and the HRV reading wasn't good.

    Friday: Amber/7.

    Saturday Red/4/hrv dropped 10+pts.

    Sunday Red/2/hrv dropped 15+pts.

    Monday Green/6

    I want to give another 24-48hrs to let things stabilize before going hard again. My body is still dehydrate and need more rest. Gotta take better care of my body - only getting 4-5hrs of sleep a night.
    Last edited by utfootball4; 06-24-2019 at 10:12 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

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    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  24. #114
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    Week 8: Deload/Test
    Monday:
    Warmup W (20mins cardiac work, static, and dym stretching)
    Rowing: 6(60s on, 120sec off) + abs
    General strength: Extended 30s

    Great session today.... Exactly what the body needed. I will see how things go over the next couple hours, Tuesday will either be total rest or a 20min walk, stretching, box jumps to prime the system for Wednesday testing.
    Last edited by utfootball4; 06-24-2019 at 05:26 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Tuesday:
    Incline walking 20mins
    Static/Dym stretching
    Box jumps 3x5
    Seated box jump 1x5

    Green
    Readiness 8 out of 10

    Hrv score still lower then normal

    This is the hrv product i been using since 2013.. http://www.bioforcehrv.com/checkout/
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Got about 4hrs of sleep because I had to drop my wife and son off at the airport. Gonna head to the track around my normal time - not expecting much - third/fourth months should be my months to see big improvements. Last year it took about 3 months before I started running well - this year I'm leaning towards 4 months.

    Hrv is getting better!!

    Green
    Readiness 9 out of 10
    HRV: +9.5

    Resting hr and hrv is more normal.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Wednesday:
    Warmup B
    SLJ+3SLJ (1in increase on both jumps)
    Test 30's (0.05 improvement on the 30's)
    Clean deads 3x5x75-77.5
    MTP 3x5x75-77.5
    Back squats 3x5x75-77.5
    Db bulgarian squat 2x10

    Everything was perfect today - perfect weather - body felt fresh but my damn timer only timed 3 of the 7 runs. No doubt sprints 4-6 was probably my fastest but I have no proof. Out of all the madness I found my new deload week, I like how things went this week and will probably keep it this way for all the deload weeks. I decided to drop all upper body for most of this week to allow for a little extra needed rest. My shoulders are beat up from the overhead presses and I'm dealing with some elbow and hand injuries.

    Things should only get better from here - I have a 8 week strength block on deck follow by a 8 week power block.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Thursday:
    Warmup JR
    2x5x100
    Abs x100
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

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    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Saturday: 180
    Warmup S
    6x30 hills
    MB x3 (ohb, blf, height)
    Deadlift 3x5x75-77.5
    Rdl 2x10
    Good morning 2x10
    Standing 1 Leg curls 2x10

    I was too lazy to train on Friday.. 8 weeks of workouts are completed.... Hopefully my body can hold up as the training gets more intense....
    Last edited by utfootball4; 06-29-2019 at 03:37 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

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    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Upcoming block:

    Mon: High volume timed contrast accel work (with sled) 30-50m (increasing vol slightly this block), Throws, push wts

    Tue: Tempo

    Wed: Pull wts

    Fri: Low volume timed contrast accel work (with jumps) 30-50m, push wts

    Sat: Fitness day

    After carefully thinking things over I decided not to overreact to any one training session. I will be keeping one running tempo session, the other session will incorporate the rower while dropping one of the gs circuits. The speed work will slowly transition into slightly longer runs hitting 30-50m in this block, Monday will contrast sled with flat runs and Friday session will contrast runs with jumps for distance. The goal is to time all speed sessions in this block - the data will be usefully for upcoming programming. The sprint volume will continue to increase slightly. Monday will be a high volume speed session because I know my body will be ready to run fast and can handle lots of work on this day, Friday will be a lower volume session - this session is usually hit/miss. The lifting will move to slightly heavier sets of 5 - I'll save the plan over reaching week for next block. I decided to remove all Overhead presses and pauses for the next couple blocks. The press and pauses does wonders for my bench but my shoulders just can't take them for long periods.

    Can't wait to see the results over the next 8 weeks!!!!

    Let's roll!!!
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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