August 21, 2019

WEDNESDAY 6:30pm

Full-Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 16 (8L/8R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 12r
Barbell Bent Row – 135 lb x 6r
Lateral Lunge – 25 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 100 lb x 8r (cheat concentric / slow eccentric
Zottman curls 25 lbs dbs x 8r
Barbell 21s 45 lb bar – bottom to mid curl x 7r mid curl to top x 7r complete curl x 7r
Lying Tricep extension – 45lb x 20r

Note:
AM Body weight – 173 lbs

August 20, 2019

TUESDAY– 7PM

CYCLING (masters category; 8 riders; 99.7” gear)
45 min warmup
5 Lap Point a Lap – 2nd place
Win and Out – 2nd place
Elimination  – 8th place
40 Lap Points feature race – 3rd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 173 lbs
  • Boxed in on first lap of elimination race.  Had time to escape but hesitated.  Cost me 2nd or 3rd place and possibly 2nd place in the omnium standings.  Have to be smarter
  • 40 lap race was hardest of the season
  • Didn’t feel well today. Fatigue. Possibly dietary issue.

August 16, 2019

FRIDAY 4:30AM
1 mile walk

FRIDAY 3:30PM
WARMUP  (2 rounds)
DB RDL x 10r – 50 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
270 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
360 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 173 lbs

August 14, 2019

WEDNESDAY 5:30pm

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 10r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 50 lbs DBs x 12 (6L/6R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 12r
Barbell Bent Row – 135 lb x 6r
Lateral Lunge – 25 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 95 lb x 8r (cheat concentric / slow eccentric
Zottman curls 25 lbs dbs x 8r
Barbell 21s 45 lb bar – bottom to mid curl x 7r mid curl to top x 7r complete curl x 7r
Lying Tricep extension – 45lb x 20r

Note:
AM Body weight – 172 lbs

August 13, 2019

TUESDAY 4:00AM

Bench Press
135 lbs x 10r
185 x 6
225 x 2
240 x 1
245 x 0

Overhead Press
115 x 6r x 2s

2 mile walk

TUESDAY  5 PM

CYCLING (velodrome; 99.7” gear)
1 hour warmup
1.5 lap (@500 meters) 40.40
6 lap (@2000 meters) 2:43.83

NOTE:

AM Body weight 173 lbs
The 2k time is almost 4 seconds faster than my time two months ago and 3 seconds faster than my personal best. I lost some speed after the final turn in the 500 meter and was still faster than my last two attempts by over a second. Areas for immediate improvement: starts, cadence, aerodynamics and power.

August 12, 2019

MONDAY– 5PM
Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
135 lbs x 8r
50% – 230 lbs x 5r
85% – 345 lbs x 3r
82.5% – 335 lbs x 3r
80% – 325 lbs x 3r
70% – 290 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 220 lbs x 8r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 10r

Restorative Circuit (2 rounds)
Leg Extension – 40r (L20/R20) 10 lbs ankle weight
Hamstring curl – 40r (L20/R20) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 173.5 lbs

August 10, 2019

SATURDAY 10:30 AM

SQUAT
135 lbs x 10r
225 x 1
245 x 1
275 x 1

PULL-UPS (body weight)
1 set x 25 reps (personal best)

SATURDAY 3PM – 9PM
CYCLING  (Velo Cup; Master category 40+; 10 riders)
5 Lap scratch race – 6th
7 Lap win and out – 4th
10 Lap Split Scratch – 4th
Miss and Out – 2nd

Omnium – 4th out of 10  (20 points)

NOTE:

  • AM body weight 172 lbs
  • I took 4th in omnium and 2nd in 50+ My goal was top 5 in the omnium and 3rd in 50+.   I was only three points out of third place.  1st and 3rd place winners are 10-15 years younger than me.
  • I made tactical mistakes that cost me points in all four races.  Especially the first race.  The 5 lap scratch race has one sprint.  There is little room for error.  I stayed on the front the entire race because the speed was so slow.    In the future I need to get off the front after lap one and keep position for the final move.  I could have easily contended for second or third place worth 6 or 4 more points. Instead I got 1 point.
  • I had a good chance to win the final race had I made an earlier move. I have a better long sprint than the winner. Instead I waited too long and when he jumped on the downhill I had to get around another rider on the uphill giving him a speed advantage and I couldn’t cover the gap.  That cost me 2 points.
  • Last year at this event I placed 9th out of 11 riders with 2 points.  With an effective off season plan I expect even better results next year.
  • Something to remember.  Most of my competitors now have 100s of races behind them and have benefit of experience. I’m still learning.