9/28/11
100m sprints x 10
10/4/11
Trail run
10/6/11
10 hill sprints
10/8/2011
1.25 mile run- 10:01
10/11/11
2 mile trail run.
10/15/11
Sprints
300m x 1
200m x 3
100m x 1
10/17/11
11 hill sprints
10/18/11
8-3
17:35- 18:35
Tke- 3x15
Squat- 275x8
Romanian deads- 95x8, 135x8, 155x8
BB shrug- 135x8, 185x8, 225x8
DB hammer curl- 30x8, 40x8, 50x8
Russian twist- 25lbs 3x10
10/22/11
200m sprints x 5
10/25/11
12 hill sprints
10/26/11
18:05-18:49
Tke- 3x15
Box Squat- 225x10
Romanian deads
BB shrug
DB hammer curl
Russian twist
-This is my first real training in a few weeks. I had a groin issue and had to shut it down to rest it. I used that time to think about how I was training and where I want my training to go. I realized I was training too hard for too long and it hurt me in the long run. This are some things I will be doing for now:
- Deload every 4th week. I was training for too long without backing off.
- Conditioning(sprints/jump rope) 2-3 times per week. I’ve been doing this for the past few weeks and my conditioning has improved a lot. I feel a lot better.
- Don’t push too hard on assistance. Do what I feel capable of on any given day.
- Don’t force weight increases= SLOW YOUR ROLL.
- Get back to making sleep a priority. This is already paying off.
- Foam roll consistently.
- Use the neck harness 2-3 times per week.
10/26/11
18:05-18:49
Tke- 3x15
Box Squat- 225x10
Romanian deads
BB shrug
DB hammer curl
Russian twist
-This is my first real training in a few weeks. I had a groin issue and had to shut it down to rest it. I used that time to think about how I was training and where I want my training to go. I realized I was training too hard for too long and it hurt me in the long run. This are some things I will be doing for now:
- Deload every 4th week. I was training for too long without backing off.
- Conditioning(sprints/jump rope) 2-3 times per week. I’ve been doing this for the past few weeks and my conditioning has improved a lot. I feel a lot better.
- Don’t push too hard on assistance. Do what I feel capable of on any given day.
- Don’t force weight increases= SLOW YOUR ROLL.
- Get back to making sleep a priority. This is already paying off.
- Foam roll consistently.
- Use the neck harness 2-3 times per week.
These goals are nothing revolutionary, but I feel that they are things that many people take for granted until it catches up with them. The little things make a big difference in the long run.
10/28/11
10-1
Military- 110x10
Chins
Weighted dips
DB rear delt raise
DB crucifix hold
Rope pushdowns
What happened? And how did you took care of it?
A while ago I got one of those, too, and got scared off pretty bad. Didn’t see a doc for it, though. I’m not sure if it would happen again I push a little harder.
[quote]DelornificatioN wrote:
What happened? And how did you took care of it?
A while ago I got one of those, too, and got scared off pretty bad. Didn’t see a doc for it, though. I’m not sure if it would happen again I push a little harder.[/quote]
This while thing was really weird. I was in the middle of a training cycle and hadn’t made any significant changes in my training at all. One morning I felt a sharp pain/soreness in the front of my pelvis area. It actually woke me up. The pain/pressure was moving around my hip/pelvic/groin area. Originally I thought that I had blue balls since the symptoms were somewhat similar. After clearing the pipes a few times, I realized that something else was wrong. I started to feel the pain when coughing. I tried stretching all day, but nothing helped. I started to feel better the next day. I decided to take a few days off from the gym. Those few days turned into 3-4 weeks. During the time the pain/sensation came and went but I never felt 100%. It mysteriously disappeared in the last 2 weeks or so. This whole thing was very weird because the feeling was different everyday. Some days it was soreness, other days it was more of a pressure feeling. The feeling seemed to move around everyday and I could never pin point it. Hopefully I am over it now.
10/31/11
10-1
Deads- 295x10
Back extensions
Iso prone abs
Walking lunges
Cable upright rows
EZ preacher curl
11/1/11
8 hill sprints in 10 min.
11/2/11
Bench- 145x10
Tbar row
DB incline
Rear delt machine
PEc dec
Flat EZ bar skullcrusher
11/4/11
DB jumps- 15lbs 5x3
Power squat
Romanian deads
DB shrugs
DB side bends
EZ preacher reverse curls
11/7/11
Plyo pushups
Weighted chins
Dips
Facepull
Cable lateral raise
DB overhead triceps extension