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 6, 2019

FRIDAY 3:45PM

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 2r w/u
255 x 3r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 5s- 3 min recovery

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

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 145 lbs x 2 sets
Good morning – 12r– 145 lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE
AM Body weight – 172.5 lbs

September 2, 2019

MONDAY– 12 PM

BENCH PRESS
135 lbs x 10r
225 x 1
245 x 1
250 x 1
225 x 1

CYCLING (A category ; 25 riders)
30 min warmup
Flying 200 meters – 14.002
10 Lap snowball- 18th
20 lap split scratch – -1 lap with half the field
Miss and Out – 12th
5 mile record attempt – DNF

NOTE:

  • AM Body weight – 173.5 lbs
  • 2nd fastest 200 this year. About 1/2 second faster than last season but still short of my goal for this year.
  • Raced with mostly college racers. Fast. Lots of breaks.  Good experience.
  • 98.4” gear for flying 200.  100.3” for other races

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

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 4, 2019

SUNDAY -1100

CYCLING (stationary rollers)
43 minutes rolling accelerations

Warm up
 15 min @ 3 RPE
 80-100 rpm
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over
Recovery 
5 min @ 6 RPE
Repeat 1’/5’ intervals for 3 sets
Cool Down
 10 min @ 3 RPE

NOTE:

  • These are great for building to the efforts to follow moves in races, or make the moves. Full recovery between efforts.
  • recorded highest 1 min power over past two seasons during second interval