Day #94 7/3/2014
40x10 Tempo
20x10 Speed
Squat 5x5 @ 295
Deadlift 10x1 @ 285
DB RDL and Leg Curl 2x10
Bike - 20/40 Interval x 8
Day #96 7/5/2014
Intervals
20 Sec Run / 45 Sec Rest / 95 Yards x 12
Made 10 Reps in proper time, must repeat 95 yards again
4 minute break
Backward Run / A Skip / Side Shuffles x 2 Each @ 50 yards
Stretch
Day #97 7/6/2014
Bench / Face Pulls
5x5 @ 245 / 4x15
Bench Singles / Barbell Row
275,295,315,335,355 / 5x5 @ 205
Military
135, 165, 195 x 5
225 - 15 Reps in as few sets as possible
185 - 15 Reps in as few sets as possible
Lat Pulldown, Tricep Pushdown, Lateral Raise, Bicep Curl
Bike Intervals
20 Sec Hard / 45 Sec Easy x 16
Day #98 7/7/2014
Volume
110x4, 100x4, 90x4, 80x4
Day #99 7/8/2014
Rack Clean- Triples for two sets each
135, 155, 175, 195, 215
225 for 3 singles
Front Squat- Doubles to 1 rep max
245, 265, 285, 305, 325, 345
365x1
Good Morning, Ab Pulldown, Leg Curl
Bike- 1 min hard / 1 min easy for 12 minutes
Day # 101 7/10/2014
Worked up to 345x1 on Incline and felt a sharp pain in my tricep near the elbow. Why I chose to do heavy singles on my speed bench day 2 weeks in a row while wave loading on my strength day I will never know. Left the gym to run.
Speed Work
2x10, 2x20, 2x30, 2x40
Tempo @ 75% - 10x60
Stretch
Day # 102 7/11/2014
Stepper - 10 Minutes
Bike Intervals - 20 Minutes (20 seconds hard, 40 seconds easy)
Day # 103 7/12/2014
Bike Intervals - 20 Minutes (2 minutes hard, 2 minutes easy)
Incline Treadmill - 10 Minutes
Day # 104 7/13/2014
Short Interval Sprints
16x60
Day # 105 7/14/2014
Bike Intervals - 20 Minutes (1 minute hard, 1 minute easy)
Incline Treadmill - 10 Minutes
Day # 106 7/15/2014
Volume Day
110x6, 100x4, 90x4, 80x4
Day # 107 7/16/2014
Bike - 20 Minutes (2 Minutes hard, 2 Minutes Easy)
Treadmill - 10 Minutes
Day # 108 7/17/2014
Dynamic Warm-Up
Mobility / Activation / Stretch
16x60 Sprint
Full ROM has returned to my right arm. Going to take it slow initially and train upper body with higher reps for a while.
A1 Bench Press - 5x20 @ Bar
B1 Lat Pulldown - 3x20 @ 50
C1 Lateral Raise - 3x10 @ 12
C2 Hammer Curl - 3x10 @ 12
Going to have 2 upper body days and one lower body day in the rotation until the conditioning volume is reduced after August 8th.
Day # 109 7/18/2014
Easy Jog - 120x8
Activation / Mobility / Stretch
A1 Front Squat - 135x3, 155x3, 175x3, 195x3, 215x3
A2 Leg Curl - 5x10 @ 100
B1 Reverse Hyper- 2x10
B2 Ab Pulldown - 2x10