Friday, December 26, 2008
New Idea: Adding weight to Med-Medium High Intensity
Add five pounds to every squat session. Only check 1-RM on Day 1 of every two weeks.
Training Log, Friday, Dec 26, 2008
Squat Warmup 135,225,265,
85% 5 x 3 x 295
65% 5 x 5 x 225
Notes: In my fast reps of 225, I felt the strong gravitational force on the bar as I counteracted the force as powerfully as I can.
Great!
By working consistently, I will reach my goal of 400 lbs.
85% 5 x 3 x 295
65% 5 x 5 x 225
Notes: In my fast reps of 225, I felt the strong gravitational force on the bar as I counteracted the force as powerfully as I can.
Great!
By working consistently, I will reach my goal of 400 lbs.
Wednesday, December 24, 2008
Revised Plan until Track
SO far, till Track Season, Goal is to increase strength, general and specific power
Day 1
No Sprints. Testing day for Squat.
Squat Max (100% or more) for up to 5 reps.
Squat 75% 6x4
Acc:
Ham/Back Raise
Hip Flexor
Day 2
Tempo
Forward Bent Arm Raise
Pullup/Chinup
Bicep
Tricep
Core
Day 3
Plyo
Sprint (Max V~100+)
Squat 80% 5x3
Squat 60% 5x5
SLDL
Day 4
Tempo
Standing HP
Rear Elbow Raise
Bicep
Tricep
Core
Day 5
Plyo
Short (Accel~Max V)
Squat 85% 5x2
Squat 65% 5x5javascript:void(0)
Acc:
Ham/Back Raise
Hip Flexor
Day 6 General, Superset, Volume Workout.
Bench
Shrug
Standing Pullover
Overhead Press
Core Exercise
Day 1
No Sprints. Testing day for Squat.
Squat Max (100% or more) for up to 5 reps.
Squat 75% 6x4
Acc:
Ham/Back Raise
Hip Flexor
Day 2
Tempo
Forward Bent Arm Raise
Pullup/Chinup
Bicep
Tricep
Core
Day 3
Plyo
Sprint (Max V~100+)
Squat 80% 5x3
Squat 60% 5x5
SLDL
Day 4
Tempo
Standing HP
Rear Elbow Raise
Bicep
Tricep
Core
Day 5
Plyo
Short (Accel~Max V)
Squat 85% 5x2
Squat 65% 5x5javascript:void(0)
Acc:
Ham/Back Raise
Hip Flexor
Day 6 General, Superset, Volume Workout.
Bench
Shrug
Standing Pullover
Overhead Press
Core Exercise
Tuesday, December 23, 2008
Training Log, Tuesday December 23
Squat
135,185,225,275,315,345,
5 x 1 375F,375F,370OK,375F
Note: Technique should be medium-wide stance, move in the eccentric phase SLOWLY, because if otherwise, the force of gravity in the isometric phase would be too hard to counteract.
6 x 4 275 (about 75% 1RM)
Again, having a fast eccentric here makes the exercise difficult, but I guess this will help transfer strength into power
Ooooh, I love the soreness.
135,185,225,275,315,345,
5 x 1 375F,375F,370OK,375F
Note: Technique should be medium-wide stance, move in the eccentric phase SLOWLY, because if otherwise, the force of gravity in the isometric phase would be too hard to counteract.
6 x 4 275 (about 75% 1RM)
Again, having a fast eccentric here makes the exercise difficult, but I guess this will help transfer strength into power
Ooooh, I love the soreness.
Monday, October 20, 2008
Day 1. 10.19.08. Accel-Accum. Phase Day I
DBench 8...9
6x8x60
D OP 7...8
6x8x35
Tri Kickback 7
5x8x25
Shrugs 6
5x8x60
Bicep 8.5
6x8x30
The first workout took a long time to do, partly because of the high volume done. The straps for my right hand helped with the shrugs tremendously. I am looking forward to having my middle finger healed soon. This general upper body day should help prepare my body for the SPP exercises that I will be doing throughout this program. Great Start! Thanks to Byoung for helping me out yesterday with the DBenching.
6x8x60
D OP 7...8
6x8x35
Tri Kickback 7
5x8x25
Shrugs 6
5x8x60
Bicep 8.5
6x8x30
The first workout took a long time to do, partly because of the high volume done. The straps for my right hand helped with the shrugs tremendously. I am looking forward to having my middle finger healed soon. This general upper body day should help prepare my body for the SPP exercises that I will be doing throughout this program. Great Start! Thanks to Byoung for helping me out yesterday with the DBenching.
Sunday, August 17, 2008
Diet
Diet goal: to maintain leanness, decrease fat during football season.
Eat 6 times a day (small snacks).
High protein, High carb, less fat.
Whole Grain wrap, Lean meat, Vegetables, Fruits,
Creatine, fish oil.
No soda. Just water.
Spice: Red pepper.
Watch out for HFCS, trans-fat, and anything hydrogenated/partially-hydrogenated/processed. uncle chen. No noodles.
Breakfast:
Milk, yogurt, cereal, some egg, potatoes, waffle + peanut butter, fish oil.
Brunch: Snack on some nuts.
Lunch:
Whole-wheat wrap, Vegetables + turkey/other meat from the Italian thingy. Heat that shit! Fish oil?
Post-lunch: Snack on some nuts.
Dinner: Same. Fish oil.
Post-dinner: apple/orange/some type of fruit.
Eat 6 times a day (small snacks).
High protein, High carb, less fat.
Whole Grain wrap, Lean meat, Vegetables, Fruits,
Creatine, fish oil.
No soda. Just water.
Spice: Red pepper.
Watch out for HFCS, trans-fat, and anything hydrogenated/partially-hydrogenated/processed. uncle chen. No noodles.
Breakfast:
Milk, yogurt, cereal, some egg, potatoes, waffle + peanut butter, fish oil.
Brunch: Snack on some nuts.
Lunch:
Whole-wheat wrap, Vegetables + turkey/other meat from the Italian thingy. Heat that shit! Fish oil?
Post-lunch: Snack on some nuts.
Dinner: Same. Fish oil.
Post-dinner: apple/orange/some type of fruit.
More details on the month of August - September
S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.
Monday - Squat/Bench Heavy 3x3, Leg Curl 3 x 5 (get heavier), Hip Flexors (bands) , Pullups/Chinups (Alternate Wide or Narrow). Charlie's MB drills.
Tuesday - Dorsiflexion. Leave early for Foster Homes.
Wednesday - Game? After game, do Ransom's shoulder stability, Hip flexors, Lunge, Reverse Situps, Side Lunges, hip abduction, adduction.
Thursday - Rest/Charlie's MB Drills P1
Friday - Game? After game, Ransom's shoulder stability/Charlie's MB Drills P2
Saturday - Game? After game, Light Squat 5x5 + Rdl, Biceps, Triceps, Chest. Lighter, higher volume Benching. More core work. Ransom's Shoulder stability stuff, Dorsiflexion.
Sunday - REST!
Monday - Squat/Bench Heavy 3x3, Leg Curl 3 x 5 (get heavier), Hip Flexors (bands) , Pullups/Chinups (Alternate Wide or Narrow). Charlie's MB drills.
Tuesday - Dorsiflexion. Leave early for Foster Homes.
Wednesday - Game? After game, do Ransom's shoulder stability, Hip flexors, Lunge, Reverse Situps, Side Lunges, hip abduction, adduction.
Thursday - Rest/Charlie's MB Drills P1
Friday - Game? After game, Ransom's shoulder stability/Charlie's MB Drills P2
Saturday - Game? After game, Light Squat 5x5 + Rdl, Biceps, Triceps, Chest. Lighter, higher volume Benching. More core work. Ransom's Shoulder stability stuff, Dorsiflexion.
Sunday - REST!
Periodization for 2008-2009
Here's the general outline of my 2008-2009. The running will be a short-long program. My goal is to improve my 100m time, which is currently 11.7 hand-timed.
I will accomplish this by: 1) Getting leaner. Decrease the body fat. 2) Getting stronger hip extensors. 3) Strengthening hip flexors. 4) Strengthening the dorsiflexion muscles of the foot. 5) Working on core stability and endurance through medicine ball training.
S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.
O - Same.
N - Same. + After football, focus on upper body strength. Let the legs rest from all the pounding. Start incorporating the Explosive Running Upperbody exercises. For one week, just work on MB drills. then start increasing the squat. Hip flexor, Squat, RDL, Heel Raise. Leg Extension, Rear Elbow Raise, Bent-Arm Forward Raise, Standing Horizontal Pull, Narrow Grip Lat Pulldown, Pull overs. DLJ-in-place. Ankle Jumps. MB-throw-forward.
D - Increase squat strength + (Explosiveness: plyo + sprint). As increasing strength, eat more lean foods. Emphasize Speed (MV) on Running days. Emphasize the eccentric part of the deadlift for hamstring strength increase. One day will be a near 1-RM or 3-RM squat day. Another will be a higher volume, medium-intensity day. Exercises: Squat, RDL, Hip Flexors. Leg Curl. Explosive stuff: Starts, Full-out Sprints up to 60m. Box Jumps. Loaded Squat Jumps. A couple of 120's here and there, Heel Raise, Jump Out of Squat, Skip Jumps, SLJ in place.
J - Increase squat strength + (Explosiveness: plyo + sprint) Emphasize Speed on Running days. Gradually increase the running volume for SE. Exercises: Squat, RDL, Hip Flexors, Leg Curl. Explosive Stuff: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding)
F- Increase squat strength + work more on getting leaner (watch the weight). Slowly focus more on relaxed but fast, longer SE runs. Exercises: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding). More 120's. Some starts. Some 60's-80's.
M - Maintain Squat strength + leanness. Leaping, SLJ w/forward movement. Let Barton take care of the running itself.
A - Same
M - Same
I will accomplish this by: 1) Getting leaner. Decrease the body fat. 2) Getting stronger hip extensors. 3) Strengthening hip flexors. 4) Strengthening the dorsiflexion muscles of the foot. 5) Working on core stability and endurance through medicine ball training.
S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.
O - Same.
N - Same. + After football, focus on upper body strength. Let the legs rest from all the pounding. Start incorporating the Explosive Running Upperbody exercises. For one week, just work on MB drills. then start increasing the squat. Hip flexor, Squat, RDL, Heel Raise. Leg Extension, Rear Elbow Raise, Bent-Arm Forward Raise, Standing Horizontal Pull, Narrow Grip Lat Pulldown, Pull overs. DLJ-in-place. Ankle Jumps. MB-throw-forward.
D - Increase squat strength + (Explosiveness: plyo + sprint). As increasing strength, eat more lean foods. Emphasize Speed (MV) on Running days. Emphasize the eccentric part of the deadlift for hamstring strength increase. One day will be a near 1-RM or 3-RM squat day. Another will be a higher volume, medium-intensity day. Exercises: Squat, RDL, Hip Flexors. Leg Curl. Explosive stuff: Starts, Full-out Sprints up to 60m. Box Jumps. Loaded Squat Jumps. A couple of 120's here and there, Heel Raise, Jump Out of Squat, Skip Jumps, SLJ in place.
J - Increase squat strength + (Explosiveness: plyo + sprint) Emphasize Speed on Running days. Gradually increase the running volume for SE. Exercises: Squat, RDL, Hip Flexors, Leg Curl. Explosive Stuff: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding)
F- Increase squat strength + work more on getting leaner (watch the weight). Slowly focus more on relaxed but fast, longer SE runs. Exercises: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding). More 120's. Some starts. Some 60's-80's.
M - Maintain Squat strength + leanness. Leaping, SLJ w/forward movement. Let Barton take care of the running itself.
A - Same
M - Same
2016 100m
This Blog will be used to track my achievement of athletic pursuit--running in the 2016 Olympics. This will be more of a training/diet log. I will remind myself to stick to my dream through this blog. If I'm going to do something for a long time, I might as well do something I really love. I will use this blog to get leaner, stronger, and more powerful--which will ultimately make me a progressively faster athlete
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