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 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 6, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Front squat – 135 lb x 4r
KB snatch – 24 kg x 10 (5/5)
Chinup – 3r
Ab wheel x 10r

2 mile walk (+40 lbs)

TUESDAY– 7PM

CYCLING (masters category; 6 riders; 99.7” gear)
45 min warmup
5 Lap Scratch race – 5th place
12 Lap Tempo – 2nd place
Unknown distance race – 4th place
Miss and Out feature race – 11 riders – 2nd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 176 lbs
  • Made an error in last lap of 1st race. Pulled off front. Should have stayed in position. Probably cost me two places

July 23, 2019

TUESDAY – 4 AM

CIRCUIT x 4
Push up – 10reps
Pull up – 8r
KB Snatch – 32 kgs  x 10r (5/5)
Chin up – 8r
Standing Ab wheel x 3r

1.5 mile walk (+40  lbs weight vest)

TUESDAY 5PM

CYCLING (resistance rollers)
30″ on 2:30″ off
1 hour 8 mins

Warm up
 15 min @ 80-100W Active Recovery

30.0 sec @ 260-280Watts Maximal Efforts
02:30 @ 160-200W
 Tempo-Threshold Intervals

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W Threshold Intervals-Maximal Efforts

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W
 Threshold Intervals-Maximal Efforts

Repeat x 3
Cool Down 
10 min @ 80-100W 
Active Recovery

NOTE

  • AM Body weight – 173.5 lbs
  • 3rd highest 5 min power 2019
    2nd highest 10 min power 2019
    Increased VO2 max

July 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs

June 11, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Split squat – 135 lbs x 4r
KB snatch – 32 kg x 8 (R4/L4)
Chinup – 4r
Ab wheel x 8r

2 mile weighted walk

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 40.46
6 Lap (2000 meters) pursuit – 2.46.66

NOTE:

  • Day 50 – AM body weight 176 lbs
  • Improved 1.5 lap by 4 seconds and 6 lap by 5 seconds since last month
  • Achieved goal this season of < 2:50 for 6 lap