13 July
Warm up
Deads: 3135, 225, 315, 365, 405. 1425, 455, 475, 505
Sumo deads: 5*6@225
Sprints: 8 @ 40yards and 2 @60 yards w/ 90lb sled
Short and compact today. I’m adding sumo deads as an accessory lift. I don’t think that there will necessarily be much carry over to my conventional style but it’s a lift I would like to get stronger in. From what I understand it calls in more quads than conventional style does which is always a good thing when you have weak legs like I do.
I did singles today (obviously) and worked up to 505 which went up pretty handily. I tried for 545 but it wasn’t going far so I aborted. I can’t do max attempts every other week and if the weight doesn’t come up relatively quickly I’m not going to keep trying for it as it takes too much out of me to do that.
Sprints went well and I tried a couple of longer ones just to see where it took me.
Gym was packed today and I had to wait for the curl rack to clear up so that I could do my pressing. But it went well and I did some pull ups while I was waiting. I was actually happy to get the extra volume in. Pendlay rows went really well and I nailed 275 and it was nice and powerful so I can really tell that my back is getting stronger. Dips also went well and I had my try at heavier weights again. The nice thing about the “week 1s” is that you can really nail your accessory work during this period. Good times had by all.
[quote]FarmerBrett wrote:
I like the look of your workouts and all the sprints and sled work.
You’re not afraid of hard work are you? How many complete days off do you take a week?[/quote]
Typically I take maybe one day totally off. I’m not good with days off though because I find that unless I’m always doing something (even if it’s just something minor) I get really tight and my performance suffers. This is especially true in the weight room. Some people can take time off and come back a lot stronger but not me.
Thanks for the kind words everyone! It’s truly appreciated.
16 July evening
6*100 or so yard sprints. 4 were done without weight and 2 were done with 40 lbs on my shoulders. The weighted sprints were considerably harder to do.
Thanks Hel.The 40# was my son who insisted on sitting on my shoulders as I ran. He did the first couple of sprints himself (as fast as a three year old can run) but he wanted to be closer to the action after that. I was amazed at how much of a difference he made.
17 July
Warm up
Squats: 3135, 165, 185, 205, 225, 245, 225, 235, 245, 225
RDL: 10135, 185, 225, 245, 265
3 sets of KB swings supersetted with set ups.
Pretty short and sweet. I really did a deload but that’s how the program is written based on my last three rep “max” session. It’s humbling but I need to get adjusted to all of the extra work I’m doing with the sled and the sprints so I’m just going to have to be patient. But if I can add 10lbs a month onto that total I think I’ll be in great shape in the long run.
I got some rough measurements of the field that I train at and am estimating my sprints to be in the 160 yard range (146 meters). I do a sprint, catch my breath for 30 - 90 seconds, then go at it again. I do a lap or two with Joey chasing me so it’s like having a 140lb (lean 140 lbs) guy trying to tackle you. So the warm up laps aren’t fast but they are full contact. I don’t count those laps in my count though.
I got some rough measurements of the field that I train at and am estimating my sprints to be in the 160 yard range (146 meters). I do a sprint, catch my breath for 30 - 90 seconds, then go at it again. I do a lap or two with Joey chasing me so it’s like having a 140lb (lean 140 lbs) guy trying to tackle you. So the warm up laps aren’t fast but they are full contact. I don’t count those laps in my count though.
[quote]scottgomez wrote:
Your training is awesome . Your pendlay rows are impressive. Do you follow any kind of set program?[/quote]
Thanks. In the gym I’m doing work based off of the HP Mass program by Thibs. My conditioning work is pretty loose right now because I’m trying to get into some sort of shape. Maybe in a month or so I’ll try to figure out how to program in the conditioning work.