My workout numbers: Block 4

I am rapidly approaching the end of the 4th block and will already be in my Strength Endurance mini-cycle tomorrow (dreading every minute). So far, My strength numbers have been continually increasing and am very confident in my next block that they will continue to get much higher although that is not the focus.

Bench:360x1 :just missed 375 for major PR :(

Squat:455x2: probably could have squeezed out three but this lift has been climbing very steadily and is the first time in several months since I have heavily loaded up a full back squat.

High Incline sprints: 37: Feel like the first 15 are a breeze but after about 20-25 it hits hard.

In just over a week or so i will move on to my next block focusing on POWER. I love max strength work but being explosive and fast is something I love training for. This will be an exciting block to log. Ankle is feeling great and the ROM is getting better by the week. I have really been focusing on some long duration stretches for my quads and lateral rotaters and hitting the foam roller (PVC) hard as always. Will be sure to post results in the near future and am guaranteeing some increases...hopefully.

Block 3 Complete!!!!

This last week concluded my block 3 max strength mesocycle. Overall I was very pleased with the result but know I could have made it much better. I had some pretty poor sleep quality in the beginning as well my Readiness to train sort of suffered. With the emphasis being on load intensity compared to endurance this block I had to do more restorative works. I routinely stretched quads and external rotators for longer durations which seemed to help my hip mobility a lot.

Some highlights were that I was able to complete 50 reps (sprints, backpedal, shuffle) of 6 sec on 30 off with weight vest. My floor press has also gone up around 10 pounds from a few months ago. Finally my speed strength increased each week at a steady pace.

My main focuses are getting my back squat back up to where it was prior to injury. I haven't done a full back squat since Spring. My ankle mobility is well enough that they shouldn't be that bad any more. I will also have to do some more restorative work to make sure my HR doesn't climb too much. My average this month is up almost 4 from my last block. There is also a higher emphasis on speed strength and strength work will be more intense. Ill be sure to post my first week when it complete.

Squat for Speed!!

An interesting article in the Sept issue of The Journal of Strength and Conditioning used the relationship between 1 RM squats and 5,10, and 40 meter sprints. The general concept behind this would be that the ability to apply more force to the ground (strength!!) would aid your ability to produce a higher sprinting velocity. The subjects were football players from Appalachian State who were put through a warm up, produced a 1RM squat and then were timed in 40,10, and 5 meter increments. They then took the 1RM and divided it by the athletes BM. The end results were that those with the higher RM as compared to BM (able to squat a higher % of there body weight) ended up with faster 40 and 10 meter times. The 5 meter times were statistically non significant. In conclusion, this study would be a great practical reason to start using great free weight multi-joint movements like the squat. I emphasize free weight multi-joint because as the study also mentions no correlation between machine squats, or isolated muscle strengthening and sprint speed.

Days 3 & 4

Week 1 Day 3&4
Day 3 Localized Muscle Endurance and FT capacity
1A. Pull Up 3X3- BW+40#
2A.Tempo Push Up-3 series of 3x60sec w/ 60 sec rest btwn set and 8 min active rest btwn series
3A.Blast Strap Inv Row-3x8-12
3B.Kneeling D2 PNF-2x10
3C.Tornado ball pulsing
ESD-Loaded Sprints- 10 under AT

Great workout with my brothers in town.

Day 4 Lower Body Strength and power
various MB drills for 3 rounds
1A. Light Hang Clean-3x2
1B. Max Vert Jump-3x3
2A. Safety Bar Squat-3x3 @ 315, 335,355
2B. RDL-3x3 @ 275, 295, 315
ESD- 20 min low intensity kettle bell work

Week One intro in the books. Time for volume to go up and hopefully i make it through these next two weeks alive!

week 1 Day 2 ST Hypertrophy/Eccentric Cardiac Output

Foam Roll/Dynamic WU
Jump rope/Med Ball/Line Jump circuit

1A:Tempo Squat-2 series of 3x60s w/ 60 sec rest
8 min active rest between series @155

2A: SLRDL-2x8 @55

3A: Elevated Split Squat-2x8 @BW
3B: Ab Wheel Roll out-2x12

ESD: 20min low intensity w/ prowler push
Readiness:8
PWO fatigue :8
Good Workout. Tempo stuff really got me good but is really needed!