S&C Week 1 - Session 1

This is the first workout based on my 1RM testing perfomed 2 days ago. Because I'm alternating between the press and bench I tested for my 1RM on the bench today.

Date\Time: 10-20-2009, 6:00 PM

Warm Up

Foam rolling

C2 Rover - 5 minutes for 1160 meters

Squats - 160

45 x 8 x 2

95 x 8

135 x 5

160 x 5 x 3

Bench Press

WU Sets

45 x 10

135 x 5

145 x 3

165 x 2

175 x 1

185 x 1 ** 1 RM MAX **

DL - 200

135 x 8

155 x 5

185 x 5

200 x 5 x 3

Roman Chair Situps 8 x 2

Back Extensions 8 x 2

Static Stretching

Run Week 2 - Session 1

I changed things up for week 2. I decided to do two timed loops of the upper reservoir. I started my run from home and ran to engineers gate to meet up with Jack which added an additional 10 minutes of running which was more then I had planned. I wanted to increase the time running by 10% for week 2 which I obviously ignored and I felt it. My left knee started acting up on me, I sort of knew it was going to happen. This thing just wont go away! I'm really hoping the squats and DL's for the next month really help the situation, only time will tell.

Warm Up

Foam rolling x 3

10 minute run

Timed\Monitored Run

Date\Time: 10-18-09, 6:30 PM

Time: 29:26

Distance: 3.15 Miles

Pace: 9:20

Avg HR: 154

S&C Week 1 - 1 RM Max Test

Date\Time: 10-18-09, 1:00 PM

After a failed attempt to get back in the gym over a month ago I urged myself to get in there and actually test my 1 RM for the Squat, Press and DL. If I was going to measure results properly and accurately testing the 1 RM max is a must. What motivated me to do so was reading the Underground Secrets To Faster Running. I'm not going to get into all the details but a case study on a football player that needed to bench 225 x 20 in 3 weeks when he could only do 3 reps got me thinking that paying attention to % of 1 RM was important to improving strength. Here are the results of my testing:

Warm Up

Foam rolling

C2 Rover - 5 minutes for 1150 meters

Squats

45 x 8

95 x 8

135 x 3

155 x 2

175 x 1

185 x 1

195 x 1 ** 1 RM MAX **

Press

45 x 8 x 2

65 x 5

75 x 3

95 x 2

105 x 1

115 x 1

120 x 1 ** 1 RM MAX **

DL

135 x 5 x 2

155 x 5

185 x 2

205 x 1

225 x 1

245 x 1 ** 1 RM MAX **

Run Week 1 - Session 3

Ran the same route as I did on the 12th. Still going to fast based on HR.

Time: 28:56

Date\Time: 10-17-09, 11:00 AM

Avg HR: 163

Run Week 1 - Session 2

Ran the same route as I did on the 10th. According to my HR I ran a little harder and the time showed. At times I had to tell myself to slow down.

Time: 29:10

Date\Time: 10-12-09, 11:00 AM

Avg HR: 160

Run Week 1 - Session 1

I've decided to start running the bridal path from 90th st on the west side to the furthest point south and back. I think its roughly 3 miles but I will get an accurate distance once I setup my polar GPS.

Date\Time: 10-10-09, 10:00 AM

I ran the route today in 30:10

Avg HR: 151