Thursday 1/7/2011:
-Track Warmup
-Hurdle run throughs/starts
-About 15 runs over just 2 hurdles
-Squats: 210x2x2, 215x2x2 
(easy)
-DL: Worked up to 255x3
-Dips/pullups: 2x5
-Stretch + PWO shake.
Squats were fun. Especially since the PR felt easier than usual. Maybe I worked up to the weight too fast, but I think I just don't like the form I'm using. I kinda liked the sumo style I was using last week. Still not sure what I should do for weightlifting next week leading up to my meet. Just go lighter? Slightly different routine? Taper?
well, if you like how you are feeling a few days after those sessions, I would actually keep them in place.. you want to hit your last session 3-4 days from your meet day, days after that should be meet-prep stuff or active rest..
if you want to change it up a bit, i'd do squat, ghr, push, pull, calf in one workout, volume being 3 x 3-5 except for calf (3 x 10 etc) & ghr (3 x ALMOST failure, don't go complete failure), not going to complete failure (submax effort method, leave reps in the tank).. you basically just want to stimulate the entire body, every muscle group and some big movements, so squat, bench, pullups or db row.
so it all depends on your meet-prep work you're doing.. don't tire youself out on any lifts, but go heavy enough to really keep that strength stimulus in there and have those muscle groups potentiated for a few days after each session. if you got in two workouts next week that'd be good, but you want a nice full body workout 3-4 days prior to your event.
peace man!
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