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Been spending pretty much all the free time I have getting ready for my trumpet scholarship auditions next Saturday. May not be able to update journal this week again. This past week looked pretty much the same as the week before except Friday was a pre-meet workout. Super light. A few accelerations and top speed stuff... and done. Meet yesterday. Not much to say, here are my times:

60m Hurdles: 9.47 sec: Indoor  (19th of 39)

60m Dash: 7.8  (43rd out of 102... or something like that)

200m: 24.74  (44th out of 103)


Woke at at 5 am. No sleep until after events were done. Taught that body tries to go back into sleep mode and doesn't become fully stimulated, so no sleep for me on the drive to the Utah Olympic Oval.

Food night before: beef and veggie burrito. Quinoa and chicken. 2 bananas. Tortilla. Plenty of water.

Food day of: Bowl of shredded wheat. Banana. Cup of green tea.

Food during meet: Orange. Apple. 1 1/2 pb and honey sandwiches.


Felt MUCH more energized and fired up this time around. Felt wide awake and ready during the hurdles. Even though it's an indoor PR, I think I can be much faster if I have some more time to practice over hurdles. First out of the blocks on my hurdle race. 1st place in my heat. Recording looked like my start was good, but acceleration was poor. Gotta work more on that.

My placing seems mediocre and almost demoralizing to me, but I remind myself that most of the guys there are from 5A schools (I'm in 4A) or track clubs that train year round. In reality I'm only mediocre in the fastest group of high schoolers in the state. Haha

I'll try to make some time to keep journal updated this week. Progress needs logging.

 

<a href="http://www.youtube.com/watch?v=tcrfvP11Hbo" target="_blank">http://www.youtube.com/watch?v=tcrfvP11Hbo</a>

Haven't been able to update journal in a while. Here's my catch-up.

Thursday 1/27/2011:

-Progressive warmup
-Light lower leg stuff
-Core

-Just a recovery day

Friday 1/28/2011:

-Progressive warmup (sprint, dynamic stretch, spring, etc...)
-Running drills

-Weights
  -Clean Pulls: 105x3x5
  -RDL: 145x3x5
  -Bicep Curl S1: 25x3x10 (each arm, for bicep and tricep)
  -Tricep ext S1: 20x3x10
  -Calf Raises S1: 45x3x10 (elevated toes, holding 45 lb plate)

-Core
-PWO Shake


Monday 1/31/2011:

-Progressive warmup
-Running drills
-Sprint: 30m, down and back x 2
-Prisoner squats: 10 (BW, deep)

-Weights
  -Squats: 105x5, 140x6, 150x6, 160x6 (seems like I've lost strength but my depth is as far as my body will let me now)
  -DB Snatch S1: 40x3x6 each hand
  -GHR S1: 3x6 (10lb plate extra weight on last one)
 
  -Y-raise S2: 5x2x12 (felt light at first, but by the end even the 5 lb plates were noticeable on my weaker shoulder)
  -Single arm row S2: 55x2x6 each arm

-Core
  -3 position V-sits S1: 3x1 min.
  -Hang L scissors S1: 3x30 sec.
  -Walking DB Pushups S1: 3x4 DB

-Stretch + PWO shake


Walking DB pushups are kinda fun. We had 4 very small dumbbells set up in a line, spaced about 15 in apart. Push up on ground, right arm to DB and left on ground, both arms on DB, left arm on DB and right on ground, left arm on first DB and right on 2nd DB.... etc.... Ends up being like 17 or 18 pushups each time, or something like that, but in many different positions.

It's okay. No doctor needs to tell me, but I'm dyslexic. I'm surprised I even caught that.

Wednesday 1/26/2011:

-Dynamic warmup. (Sprint, dynamic stretch, spring, etc...)
-Sprint Drills

-Partner drills
  -Leg drive, leaning on partner.
  -Plate pushes

-Core
  -All Americans (Planks)
  -1 min each position, no rest between
  -8 min total

-Hurdle technique
  -3 sprints over 3 hurdles.

-Stretch and PWO shake.


-Notes: My ass hurts.... from the last two days of workouts... that is all.

Time to get some beasts back in here:

<a href="http://www.youtube.com/watch?v=ScgJJDYeqqg" target="_blank">http://www.youtube.com/watch?v=ScgJJDYeqqg</a>

Good Lord... can I have his physique???

Monday 1/24/2011:

-Warmup
  -60% run (30m)
  -Dynamic ham stretch
  -70% run
  -Dynamic groin stretch
  -80% run
  -Butterfly stretch
  (you get the idea, to full sprint with stretch in between)
  -A skip
  -B skip
  -Butt kicks
  -Running A's
  -Running C's

-Weights
  -Squat: Warmup: 5x110
               work out: 6x135, 6x145, 6x155
  -S1: DB Snatch: 35lbx3x6 (easy)
  -S1: Glute-Ham Raise: 3x6
  -S2: Y-raise: 5 lb plates x 2 x 12  (even with 5's I could definitely feel the weakness in my left shoulder)
  -S2: Single Arme DB rows: 50lbx2x6

-Core Rotation (First three done in circuit, last called by coach)
  -Leg throws: 3x10 each side (with partner, holding ankles, throw legs to each side 10 times)
  -Bar Oblique: 3x10 w/25lb on bar(weight on one end of barbell, hack to each side. Hurt like hell.)
  -Hanging leg raises (Not really): 3x10 (not sure what to call them. Hanging on bar, knees up, turn knees to each side x10)

  -Pullover situps: 25lb plate, touch each side when ordered to do so.
                             19 total touches each side, set one.
                             15 total touches each side, set two.

-Stretch and PWO Shake


Going DEEP on squats. still not used to it. Even 155 feels pretty heavy. Doesn't help that I've been gone for half a week for All-State band (freakin' AMAZING, btw). Pardon the sloppiness. Indoor track got an official coach. Not really sure what to call some of the stuff or how to describe them. Finally got my new computer. Still setting everything up, but I'll probably have some videos I've been meaning to post up.