November 11, 2019

MONDAY 10 AM

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

Deadlift
225 lbs x 5r
295 lbs x 3r
335 lbs x 3r
325lbs x 3r
315 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 100 lbs x 12r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 100lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V-Ups – 15r

September 25, 2019

WEDNESDAY 2PM

Pull-ups- 1s x 24r

WEDNESDAY 5PM

CYCLING (velodrome; A category – 12 riders; 100” gear)
1 hour warmup
Marymoor crawl (1 Lap sprint from track stand) – 8th
10 lap Split Scratch – 6th
Unknown distance/sprints – 7th

NOTE:

  • AM Body weight – 174 lbs 12% bf
  • Final races of 2019 season
  • I’m putting out more power than earlier in the season. I’m curious what a better structured and focused off season will produce next season.
  • Areas to improve: power, top speed, cadence.

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