September 14, 2019

SATURDAY 11:00 AM

CYCLING (stationary trainer)

Warm up
15 min @ 3 – 5 RPE
60-100 rpm

15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.

Recovery 10 min @ 6 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

Note:
AM Body weight 172.5 lbs

September 13, 2019

FRIDAY 4:00PM

WARMUP  (3 rounds)
DB RDL x 10r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 3r – clean grip
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
1r x – 25 lbs – 20” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
Calf raise – 20r each leg – body weight

NOTE

  • AM Body weight – 171 lbs
  • Reduced weight increased reps dynamic lifts

September 11, 2019

WEDNESDAY 5PM

Gym 2 (Full-Body Hypertrophy)

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 28 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 115 lbs x 6r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 25r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 12r
Barbell Tricep (skull crushers) – 70 lbs x 12r

CYCLING (stationary trainer)
30 mins active recovery 80-90w 80rpm

NOTE:

  • Tuesday races were cancelled due to rain. I warmed up with a set of 50 pushups and 17 laps before the rain hit the track. This was my last opportunity this season to officially lower my pursuit times. I was confident based on my current fitness but it would have depended on how good my starts were.
  • I have two more race nights for this season. One is mass starts and another is sprints.  My initial reaction is to avoid the sprints.  Which leads me to the conclusion I need to do more of them.  Because if I had to pick out my weakness on the track right now it is sprinting and top end speed.  My best results this season have come from turning over a larger gear which requires an extended wind up.  Another advantage has been recovering quicker than others and repeating sprint efforts.   (Basically being able to suffer more and longer. )
  • Sprint competency and top end speed are going to be the hardest areas to train and last areas of physical improvement.
  • AM body weight 173.5

September 9, 2019

MONDAY– 5:00PM

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

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 20r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

CYCLING (Indoor trainer)
30 min active recovery- 90-110 rpms

NOTE:
AM Body weight – 176 lbs

September 4, 2019

WEDNESDAY 4AM

CIRCUIT x 3
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)
Ab Roller x 25r

WEDNESDAY – 6:30PM

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 200 lbs x 6r x 3s
Single Arm Bench Row – 50 lbs DB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 120 lbs x 6r
Kettlebell Snatch – 24 kg x 10R/10L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 25r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Barbell Tricep (skull crushers) – 65 lbs x 15r

NOTE
AM Body weight – 173 lbs

August 30, 2019

FRIDAY 3:30 PM
Warmup
DB RDL x 5r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 5r w/u
225 x 2r w/u
250 x 2r w/u
275 lbs x 1r x 4s – 3 min recovery
225 lbs x 8r x 1s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 4s- 3 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 – 10r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body Weight – 173 lbs

August 28, 2019

WEDNESDAY– 7PM

CYCLING (A category ; 26 riders; 99.7” gear)
45 min warmup
20 lap split scratch – 12th
Point A lap – 10th
60 lap points race – DNF

NOTE:

  • AM Body weight – 173.5 lbs
  • These were my first A races. Not a typical night at the track – faster than usual. 3 college teams preparing for championship this week attended. Also a former two time Olympian and world champion in the field. Each A race started fast and created gaps within the first two laps. The 60 lap race finished with 3 riders. I believe the 5 who finished behind them were lapped.  8 masters in my first two races. I was second master rider.
  • It wasn’t my goal to upgrade this season but I progressed faster than expected.   When I returned to cycling last year I imagined it would take at least two seasons to compete with my age group.   I’ve exceeded expectations. I’m pleased with my progress but not content.

August 27, 2019

TUESDAY– 4AM

Warm up

Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 15r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

2 mile walk + 40 lbs

TUESDAY 5:30pm

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

Upper Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Chin-up x 10r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 10r
Barbell Bent Row – 135 lbs x 6r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Lying Tricep extension – 65 lbs x 15r

NOTE:
AM Body weight – 175 lbs