Sprint Training

Do some light work to make sure that you're warm, like run a lap or two at a slow and easy pace. Also do active stretching.

Set 1- 30 yards @50% x3, 40 yards @ 75%x2
Set 2- 15 yards @ 100% x4. Make sure to catch your breath before starting the next rep. We want maxium speed here, and we want the body to learn to recover from Max effort.
Set 3- 30 yards @ 100% x 4 Make sure to catch you breath before the next rep.
Set 4- 40 yards @ 100% x2       "                         "                                   ".
Run a cool down lap.

If possible time every rep, so that you'll have something to gauge your progress against. Do this work out 2-3 times a week for the first two weeks, then we'll up the work load.   

Tuesday's workout

Shoulder recovery work-
Rotary cable pulls- (these work on the rotary cuff) 3x12
Arrow Pulls- 3x15 (I use green + mini's on these)
Db Laterals- 3x10
High Pulls- (upright rows) 3x10 I worked up to 150 on these.
EZ bar curls- 1 warm up x8, then 3x10
Reverse grip curls- (these work the forearms) Keep the elbows close to the body and return the weight in a slow controlled motion. (Negative) 3x10 I went up to 55lbs. on these. These help keep my forearm tendons healthy.
Wrsit curls- 2 sets of doubles
Abs Bent Knee sit ups- 75 reps.  

Monday's workout

This week is more about recovery and muscle building.

Incline Db bench- 1 warm up x8, then 3x10. I went 75's + orange bands.
Db Alternate Press- 3x8
TG Crucifixes pulls- 3x15
Tri close grip push ups- 3x15
Tri push downs- 50 reps.
Lat cable pulls- (single hand) 3x15
Banded Lat pull ins- 3x15 (green)
Body Curls- 25

 

To everyone

Hi to all,

I would really like to hear back from you guys, so I know how you're doing. Just post in the comments section and I'll read them and get back to you. The more feedback the better. The same goes for anyone with questions, please post them in the comments section and I'll reply. I hope everyone is doing good and getting strong.

It was great seeing Big B last weekend at the rib cook off. I think we should do our own cook off next year. What do you guys think?

We are training for the up coming WABDL world's, which is the third week of Nov. in Las Vegas, it should be great. I am hoping to break the current Nevada Bench record for 47-53 masters men 220's. The record is 473. If I can put it together I should be able to take that record, but you never know. I am also shooting for top three, which would be great.

George   

Thursday's workout

Deads- warm ups 135x5, 225x5, 315x3, 365x3, Dale and Adam did 385x5, then 365x5. I went up to 385x3, 420x5, 405x5.

Box Squats- warm ups 225x5, 315x3, Dale did 3 sets with 315, 365x3, 405x2x3, 425x3 Adam hung right in there with me on these. After deads Box Squats are tough.

DB Single Leg Stiffs- 3x10, we went up to 60's on these.

DB High Pulls- 3x8 I went up to 75's on these.

No Abs.

Tuesday

ME Bench Day: Adam and George Raw warm ups- 135x5, 185x5, 225x5, 275x3, Rage X 48 335x3, 365x1 2boards, 405x1 1 board, 425x1 1 board (this was super easy) Full 1-2 second pause.) Adam missed 455x1 He wasin a Karin's 48.

Adam did some break in on his new shirt.
Db bench: 105x5, 125x3, 135x1, 125x1
Shoey- worked up to 245 but missed both attempts.

Dale did 245x5

Shoulder press- 2x5 Heavy sets. Pin press- Adam and George.  Adam 155x2x5, George 175x5, 180x5

SUPERSET:
Perfect push ups: (feet up on a bench) Mini bands: 3x10
Tower tri extensions: 3x15

Abs- 50 Bent Knee sit ups, 30 V-ups

Thursday workout

Incline Flyes- 3x10 I went up to 60's on these. Not too heavy just doing some work.
Barbell High Pulls- 3x10, I only did 2 sets, because my bicep tendons have been hurting.
Supported Rear Delts- 3x10 I did 50's on these.
Straight Bar bicep curls- 3x10
Tower cable curls- 3x10
SUPERSET
Wrist curls- 3x15
Reverse wrist curls: 3x15
Abs- Body curls 20, Ab wheel 15, Denise Austins 20

This was a good workout, Dale and Adam both did some good work. This finishes my light week. Next week big weight and hard work.