Nice progression on the deads. Bet your hams are toasty after the SLDLs.
[quote]JoeGood wrote:
Nice progression on the deads. Bet your hams are toasty after the SLDLs.[/quote]
just a weeeeeeeeeeeee bit !!!
Stat BIke 4.62mi 15min
foam, mob
leg press 135s10, 225s12, 315x10, 405x8, 315x10, 225x10, 135x10
back ext 10, 12,10, 8,10, 10, 10
Tricep Vbar push down 80x15, 100x15, 120x12, 140x12, 150x8
Machine preacher 40x15, 60x12, 70x10, 80x8, 80x6
Peace
I forgot about the Triceps Vbar. Now I want to get one for my garage.
Cond/core day
Tmill 12 min foam 10 min, mob 10min
4xCircuit… Push-up plank 2min, OH plate hold 30 sec, hammer hold 30 sec, swiss ball crunch 15, pallof press 3x3sidex40 with 10 sec hold.
HS pullovers 15x70, 2x10x120
neutral chins 2,2,2,2,2
Peace
sprints day
tmill, foam, mob
to the track
1/2 mile walk and warmup junk
6x50 meter on turf
2x50meter on track with spikes, first time on the track…2 weeks out from the meet…
4x30 meter
6x10 meter starts
forgot my ankle braces…not good…will pay piper dearly…biofreeze will be an all day affair…and lucky me I have a BOD meeting !! they love ruining my Fridays!!
Peace
Deficit stiffy…I have a new favorite exercise name. Thanks.
I hope your ankles are forgiving to you.
[quote]NHLFTR wrote:
Deficit stiffy…I have a new favorite exercise name. Thanks.
I hope your ankles are forgiving to you.[/quote]
hahaha…hey have an awesome weekend stoneman!
tmill, foam, mob
close grip pulldown 20x60, 15x60
snatch grip deads 2x5x135, 5x185, 5x225, 4x255, 3x275, 2x295, 305 straps on 295 and 305
deads 4x325, 3x335, 345, 345
double overhand 2x5x225 2x225
just not interested in doing the rest of the stuff today…
Peace
gorilla walk 1.6 mi
stat bike 2.35 mi
foam, mob
inclines paused 115x6, 135x5, 165x5, 185x3
cable row 3x8x110
Farmers walk 3x80pacesx60s
waiters walk 3side x80 paces x 40
yesterday I mowed the lawn, cleaned the pool, walked the gorillas, washed my car…today I have to figure out how to look busy but not do anything…this will be challenge !
Peace
Tmill, foam , mob
drive to HS
1/4 warm up and junk
6x50 meters 75-90% max
10 starts to 10 10 meters
1x50 meters
Peace
Last day before first meet (track) on Sun
Tmill, foam, mob
Deads 2x5x135, 2x5x225
Hip thrusters 3x15x135
BB curls 21xbar, 20x55, 15x65
hammer curl on neutral grip bar 2x10x50
Peace
What have I missed? Who is running a track meet?
[quote]NHLFTR wrote:
What have I missed? Who is running a track meet? [/quote]
Steve you have missed nothing. I’m doing a seniors meet in RI on Sunday. Doing the 50 and 100 meter sprints…I’m scheduled to do the 100 and long jump next weekend in the Mass Senior games but I am on the cancellation list for surgery in which they will give me a 3 day heads up if someone drops out …So if I don’t get a call On Wed, I can do the MA games on Sat next. This Sunday is a hedge against getting the call. The last month of training has been spotty between the surgery news and jamming my knee on jump training.
The goal is simply to compete. I’m not a sprinter by design, but my ankles can no longer handle the training on curves for the 800 and 1500 so straight line sprints is my option. Much like the sprint war with my son last summer, I no longer have the right to expect to win, but competing and making some old man sprinters nervous seems like a good way to spend less than half minute total.
I will run in 50-54 age group which means I am at the top of my age group… Funny how when you are young and competing that can be good thing, but when you are an Oldgoat it’s not!
sorry for the long disjointed post
[quote]OldGoat wrote:
[quote]NHLFTR wrote:
What have I missed? Who is running a track meet? [/quote]
Steve you have missed nothing. I’m doing a seniors meet in RI on Sunday. Doing the 50 and 100 meter sprints…I’m scheduled to do the 100 and long jump next weekend in the Mass Senior games but I am on the cancellation list for surgery in which they will give me a 3 day heads up if someone drops out …So if I don’t get a call On Wed, I can do the MA games on Sat next. This Sunday is a hedge against getting the call. The last month of training has been spotty between the surgery news and jamming my knee on jump training.
The goal is simply to compete. I’m not a sprinter by design, but my ankles can no longer handle the training on curves for the 800 and 1500 so straight line sprints is my option. Much like the sprint war with my son last summer, I no longer have the right to expect to win, but competing and making some old man sprinters nervous seems like a good way to spend less than half minute total.
I will run in 50-54 age group which means I am at the top of my age group… Funny how when you are young and competing that can be good thing, but when you are an Oldgoat it’s not!
sorry for the long disjointed post
[/quote]
Sounds like a fun time win or lose. I’m sure you’ll honorably represent all oldgoats everywhere.
Good luck on the meet or the surgery, whichever comes first.
thanks Steve and Cav
tmill, foam, mob’
4x50 meters 3easy 1 full tilt but on turf in full sweats and spikes…7.37 from crouched start
8 starts out of blocks…
day off tomorrow …judgment day sunday…
these old goat sprints are serious!
cleats
crouched starts
shit got real
good luck on your track meet
[quote]brotardscience wrote:
these old goat sprints are serious!
cleats
crouched starts
shit got real
good luck on your track meet[/quote]
Thanks Kev, going to be hot! good thing my combined efforts should be under 23 sec.
Took 3rd in the 50 meter…tore my calf muscle on step 2 of the race (did plenty of warm-up work and felt really good)… couldn’t do the 100…didnt even pick up my medal I just sulked and went home…my time is fast enough to qualify for nationals next summer…although a tree sloth in reverse would also qualify.
My calf is a grade 2 strain so rest , ice blah blah blah…sucker does hurt though!..oh and I did get a hideous green t shirt with blue ink commemorating the day! Look for that Ebay shortly!
Question is can I heal up enough to run 100 this sat in the Massachusetts Senior Games…im doubtful but working at it…