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  1. #121
    Registered User utfootball4's Avatar
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    Block 2: Strength
    8 Weeks: July 1 - August 24

    Week 1:
    Monday: 240
    Warmup B
    2(2x30sled; 2x30no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x85% of 5rm
    Back squats 3x5x85
    Rev lunge 3x5
    Spoto press 3x5

    Cooldown: Rev leg press 2x15

    I was suppose to alt sled/no sled every rep but I didn't feel like changing shoes (trainers/spikes) every single rep. The session was very average and all of my times were equal to what I ran last Wednesday on my first 2 timed 30's. This session felt more like my 2nd speed session - probably because I did speed on Saturday instead of Friday. I knew it wasn't gonna be a great day after those first 2 sled pulls because it felt like the sled was pulling me - I'm usually destroying the sled pulls on Monday when I'm right. I will rebound next Monday!!!! I weighed in today at 188.4 with clothes - probably 186.4 bare - down from 195. Since my wife and son is spending 2 weeks in Boston it's easier not to eat as much etc.

    I been looking at my notes and how my body feel throughout the week and I think once racing season starts I won't be training much. For example -

    Sat: Race 60/200
    Sun-Mon: Rest-Massage-Stretch
    Tue: High intensity session
    Wed: Ext tempo on the track 4x200
    Thur: Indoor tempo on the rower 6x60sec or Rest
    Fri: Rest

    In order to race I need 2 days of rest/easy sessions before meets and 2 days rest after meets to train hard on my high intensity day. Looking at my notes - Monday session is always good and the second session on Friday is hit/miss.
    Last edited by utfootball4; 07-02-2019 at 05:33 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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  2. #122
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup JR
    2x6x100 (track)
    Abs x100

    Sore ass hell today!!! Too hott to type - 100 degrees!!! Updated 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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  3. #123
    Registered User utfootball4's Avatar
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    Wednesday:
    Warmup C
    MTP 3x5x85% of 5rm
    Clean pull 3x5x85
    Neutral grip Chinups 3x5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10

    Cooldown: Rev leg press 2x15

    Notice a couple days ago that my glutes and hamstrings are looking pretty nice. This phase is gonna be extremely important - if I can somehow avoid injuries over these next 8 weeks I like my chances of staying healthy long term. I'm either gonna thrive or my hamstring tendons gonna blow up.

    Training session went well, the hip thrust torched my glutes pretty damn good. I will keep the weight extremely light while getting comfortable with the technique etc.
    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. #124
    Registered User utfootball4's Avatar
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    Friday: 180
    Warmup S
    3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
    Pause squats 3x5x85% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x85

    Cooldown: Ab/Ad 2x20

    My times were about a tenth slower then Monday but that was to be expected with this being my third speed session in 7 days. I felt very good executing the runs - they felt smooth and technically sound. The squat weight was easy but my right knee was very stiff from the jumps which made the squats uncomfortable.
    Last edited by utfootball4; 07-05-2019 at 07:53 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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  5. #125
    Registered User utfootball4's Avatar
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    Saturday:
    Warmup W (20m incline walk, static/dym stretch)
    Rower 6(60on/2moff)+Abs
    Bodybuilding work 2x15
    General strength: Extended 30s

    Wasn't motivated to train today but knew I needed to get some blood pumping for Monday speed session. I looked at my times from last year at this time (3th month week 1) and they are the exact same times. Week 2 got a little faster and week 3 got a lot faster. From day 1 I said I wouldn't be concerned with times until after the 4th month.

    Bodybuilding work:
    Horz pull
    Vert pull
    Pushdowns
    Cable ext
    Curls
    Front raises
    Rear delts
    Standing calves
    Db ext
    Pullover
    Last edited by utfootball4; 07-07-2019 at 12:52 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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  6. #126
    Registered User utfootball4's Avatar
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    Summary:

    Block 2: Strength
    8 Weeks: July 1 - August 24

    Week 1:
    Monday: 240
    Warmup B
    2(2x30sled; 2x30no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x85% of 5rm
    Back squats 3x5x85
    Rev lunge 3x5
    Spoto press 3x5

    Cooldown: Rev leg press 2x15

    Tuesday:
    Warmup JR
    2x6x100 (track)
    Abs x100

    Wednesday:
    Warmup C
    MTP 3x5x85% of 5rm
    Clean pull 3x5x85
    Neutral grip Chinups 3x5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10

    Cooldown: Rev leg press 2x15


    Friday: 180
    Warmup S
    3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
    Pause squats 3x5x85% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x85

    Cooldown: Ab/Ad 2x20

    Saturday:
    Warmup W (20m incline walk, static/dym stretch)
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x15
    General strength: Extended 30s
    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. #127
    Registered User utfootball4's Avatar
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    Week 2:
    Monday: 280
    Warmup B
    2(2x30sled; 2x40no) timed
    MB x3 (ohb, blf, height)
    Back squats 3x5x90% of 5rm
    Rev lunge 3x5
    Bench press 3x5x90
    Spoto press 3x5

    Cooldown: Ab/Ad 2x20

    I decided to run mid-day to avoid evening storms. Turned out we had no storms and I had to run in the heat - it was 95 but felt like 105 with 75% humidity. It was so bad I had to do two a days - did the average speed session then waited 2-3hrs to lift. The sled pulls was horrible again and the first two runs was the same as last week and the last two was a tenth slower. I'm gonna drop the weight on the sled pulls while keeping everything else the same.... I'm not gonna let a couple average workouts get me away from my plan - I truly believe I will pop one at some point. Don't like making excuses esp since I like running in heat etc but I think the heat had a major impact on my overall performance today. Some reason I never run well when changing the time of my workouts. The bench felt harder then normal - maybe because it was done third in the order of exercises or maybe from the weight loss. The main goal each day is to leave each session healthy - I at least did that today!!! LOL

    Last year at this time -

    Week 9 - Mon vs Fri difference of 0.15 (pretty much same numbers this year)

    Week 10 - Mon improved by 0.01 (pretty much same numbers this year)

    Week 11 - Mon improved by 0.07 ( ???)
    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. #128
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup JR
    2x6x100 r30s
    Abs x100

    Died legs - snail pace so I decreased the rest to 30s. No soreness or tightness in the legs since I'm squatting twice a week.
    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. #129
    Registered User utfootball4's Avatar
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    Wednesday:
    Warmup C
    MTP 3x5x90% of 5rm
    Clean pull 3x5x90
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Chinups 3x5

    Enjoying the process - gonna keep chopping wood until I reach my destination.
    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. #130
    Registered User utfootball4's Avatar
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    Friday: 200
    Warmup S
    2(40; jumps for distance 5x4; 40)+40 timed
    Pause squat 3x5x90% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x90
    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. #131
    Registered User utfootball4's Avatar
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    Saturday:
    Warmup W
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x12
    General strength: Extended 30s
    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. #132
    Registered User utfootball4's Avatar
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    Week 2:
    Monday: 280
    Warmup B
    2(2x30sled; 2x40no) timed
    MB x3 (ohb, blf, height)
    Back squats 3x5x90% of 5rm
    Rev lunge 3x5
    Bench press 3x5x90
    Spoto press 3x5

    Cooldown: Ab/Ad 2x20


    Tuesday:
    Warmup JR
    2x6x100 r30s
    Abs x100


    Wednesday:
    Warmup C
    MTP 3x5x90% of 5rm
    Clean pull 3x5x90
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Chinups 3x5

    Cooldown: Ab/Ad 2x20

    Friday: 200
    Warmup S
    2(40; jumps for distance 5x4; 40)+40 timed
    Pause squat 3x5x90% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x90

    Cooldown: Rev leg press 2x10

    Saturday:
    Warmup W
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x12
    General strength: Extended 30s
    Last edited by utfootball4; 07-14-2019 at 08:33 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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  13. #133
    Registered User utfootball4's Avatar
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    Week 3:
    Monday:
    Warmup C
    MTP 3x5x92.5% of 5rm
    Clean pull 3x5x92.5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip chinups 3x5

    I have to change things up this week because I'm heading to Boston and won't be back until Tuesday night. The schedule over the next 9-10 days leading into my deload/testing week.

    Today: Wts only

    Tue: rest

    Wed: Speed/Wts

    Thur: rest

    Fri: Speed/Wts

    Sat: Tempo

    Sun-Mon: rest

    Tue: Easy workout

    Wed: Test (30m sprint, slj, stj)/Wts
    Last edited by utfootball4; 07-15-2019 at 06:21 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. #134
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    Wednesday: 320
    Warmup B
    2(2x30sled; 2x50no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x92.5% of 5rm
    Spoto press 3x5

    I had to drop all lower body work today, wasn't in me to do any squatting. 15yrs ago I would have forced the squats and would have paid for it. Missing one squat session won't make or break my progress. I'll live to fight another training session.. LOL
    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. #135
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    Friday: 200
    Warmup S
    2(50; jumps for distance 6x4; 50) timed
    Trap bar dl 3x5 405
    Db stepups 3x5 30
    Incline 3x5x92.5

    Just didn't feel like squatting today - played around with some light dl and db step ups.. Can't wait to get this week over with - the travel really put a twist on this whole week. Tempo early saturday morning!!!!
    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. #136
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    Saturday:
    Warmup JR
    2x6x100 rest 30sec
    Abs x100


    Glad this week is over!!!! Rest and recover for Wednesday testing session!!!!
    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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    Week 4: Deload/Test
    Tuesday:
    Incline walking 15mins
    Static/Dym stretching
    Box jumps 4x5
    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. #138
    Registered User utfootball4's Avatar
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    Week 3:
    Monday:
    Warmup C
    MTP 3x5x92.5% of 5rm
    Clean pull 3x5x92.5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip chinups 3x5

    I have to change things up this week because I'm heading to Boston and won't be back until Tuesday night. The schedule over the next 9-10 days leading into my deload/testing week.

    Wednesday: 320
    Warmup B
    2(2x30sled; 2x50no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x92.5% of 5rm
    Spoto press 3x5

    Friday: 200
    Warmup S
    2(50; jumps for distance 6x4; 50) timed
    Trap bar dl 3x5 405
    Db stepups 3x5 30
    Incline 3x5x92.5

    Just didn't feel like squatting today - played around with some light dl and db step ups.. Can't wait to get this week over with - the travel really put a twist on this whole week. Tempo early saturday morning!!!

    Saturday:
    Warmup JR
    2x6x100 rest 30sec
    Abs x100

    Glad this week is over!!!! Rest and recover for Wednesday testing session!!!!
    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. #139
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    Week 4: Deload/Test
    Tuesday:
    Incline walking 15mins
    Static/Dym stretching
    Box jumps 4x5

    Wednesday:
    Warmup B
    SLJ; STJ
    30's

    I ran 3.98 yesterday from a 3pt stance using speed trap 2 touchpad. I'm happy with the time, I will be able to build off it through indoor and outdoor prep. My goal is to be more consistent hitting 3.95-3.98ish because my times are all over the place. I will need to stay healthy and put together a solid training plan – if I can do those two things, I should be looking nice this time next year.

    I dropped the weights yesterday - I'm doing a factory reset on the weights... LOL

    Can't wait to start SPP!!!!

    Thursday:
    Warmup JR
    2x6x100 rest 30
    Abs x100

    Tempo feels so much easier on fresh legs!!! LOL


    Friday: 270
    Warmup S
    5x30 timed; 2x60 (20)
    MB x3 (ohb, blf, height)
    Deadlift 3x3 (intro - deload)
    Bench press 3x3 (intro - deload)

    Solid training session today. Those first couple 30's were horrible almost 3 tenths slower. I tired warming up on the squat but my right knee wasn't having it - this bone bruise I got 3 months ago is taking forever to get better. After chatting with other coaches and thinking it over I will be replacing the squat with the deadlift. It's a very risky decision but at this time I don't have a choice because squatting 400lbs isn't an option.. I'm not getting paid to compete - so why not experiment a little bit!!!!
    Last edited by utfootball4; 07-27-2019 at 05:23 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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  20. #140
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    Upcoming Block: Time to remove the training wheels!!!! Let's go!!!

    Mon: Starts, Pickup drills, Pskips, Mb throws, Deads/Bench/Abs

    Tue: General fitness - Row, BB work, Abs

    Thur: Starts; Special endurance (high dose of 60s 3x4x60), Jumps, Strength endurance, Deads/Bench/Abs

    Fri: Long tempo, BB work, Abs

    Hitting the first block of my SPP - the work now will get a little more specific on the track while pulling back the strength training a little.

    Going back to my 4 day split that I did from 2008-2010 with some minor changes. Depending how I feel Friday tempo session will either be ext or int either way it will be done on the track... The first 6 weeks I will build up volume with 200's before moving up to 250-300 runs.
    Last edited by utfootball4; 07-27-2019 at 08:11 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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  21. #141
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    SPP - Week 1 (13):
    Monday: 360
    Warmup B
    4x30m 3pt
    4x60m Easy-Fast-Easy (20)
    P skips Height/Distance 2x8 each leg
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3x90% of 3rm+/3x5x20in box
    Bench press 3x3x90% of 3rm
    General strength: Extended 30s

    The goal for the deads is to have one heavy session and one lighter session. The heavier session will start out around 90% of my 3rep max and the light session 80% of my 3rep max. If I get 5 reps on the last set on Monday - I'll bump the deads up 10lbs and bench 5lbs. So much easier doing deads after running vs squatting...

    HRV - Readiness score Red - 5... Stressful sunday....

    Bodyweight: 187.4lbs postworkout (clothes on).. Gonna try and drop another 10lbs - avg 2lbs over the next 5 months...
    Last edited by utfootball4; 07-30-2019 at 04:28 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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  22. #142
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    Tuesday:
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 1x100

    Nice recovery session...
    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. #143
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    Thursday: 660
    Warmup S
    4x30sled
    3x3x60 (15) wb/3
    Jumps for distance 3x4
    Running A's 2x30
    Deadlift/Depth jump 3x3/3x4x20
    Bench press 3x3
    General strength: Extended 30s

    Wow - really impressive training session today. 15m intensity limit - walk back recovery with 3min set break. Running A's took about 45sec to complete with 4-5min set break.
    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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  24. #144
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    Friday:
    Warmup JR
    4x200 r4 (track)
    Bodybuilding work B 2x10
    Circuit A Abs 1x100
    Mb wall throws x300

    Felt good today so I added x300 mb throws at the end.
    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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    SPP - Week 2 (14):
    Monday: 360
    Warmup B
    4x30 3pt
    2x60 Easy-Fast-Easy (30)
    2x60 Fast-Easy-Fast (30)
    P skips Height/Distance 2x8 each leg
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3/3x5x20
    Bench press 3x3
    General strength: Extended 30s

    HRV - Readiness score Green - 10. My left achilles has been feeling weird for about a week, gonna keep working on my calves and hopefully things hold together.. Felt great today - don't wanna overhype things but if things hold together I may surprise myself come November.
    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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  26. #146
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    Tuesday:
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 2x100

    Getting easy - could probably cut the rest...
    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: 660
    Warmup S
    4x30sled
    3x3x60 (20) 2/4m
    Jumps for distance 3x4
    Strength endurance: Running A's 2x30
    Deadlift/Depth jumps 3x3/3x4x20
    Bench press 3x3
    General strength: Extended 30s

    The special endurance work will once again be split 60's with a 2min rest and 4min set break while accelerating out to 20m then riding it out for 40m. Making it a priority over these next 3 months to put a huge emphasis on conditioning my core with a variety of med ball and general strength circuits. Everything else is work as usually. Very good session - I got better today and most of all I avoided making the achilles worst.

    These damn 60's felt harder then last week - I can't believe an extra 5m can have that type of impact.
    Last edited by utfootball4; 08-08-2019 at 08:37 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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    Friday:
    Warmup JR
    4x200 r4
    Bodybuilding work B 2x10
    Circuit A Abs 2x100
    Med ball throws x100

    Solid session - stronger and more consistent than last week.
    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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    No setbacks with the achilles - gonna perform 2 treatment sessions today and get ready for Monday speed session!!!
    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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    In CFTS - Charlie says the Soviet research has shown that ems can increase blood flow to tendons by up to 45%. I spoke with a friend who is the head athletic trainer for a nba team and he recommended long sessions in the pulsing mode. Yesterday I did one morning session for 30mins and one Pm session for 60mins. Over the past 48hrs I have felt much stronger - gonna cont to treat it over the next 2 weeks.

    Bad day of betting yesterday - woke up this morning hrv score was up +12.8, amber, with a readiness score 7. I was told anytime your daily HRV is far above or below your average, it leads to amber or red. On a positive note I did get tons of sleep yesterday!!!
    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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