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 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 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 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.

August 8, 2019

THURSDAY– 4:15AM

CIRCUIT x 4
Push up – 20reps
Pull up – 8r
Single leg bridge 10/10

2 mile walk (+40 lbs)

NOTE:

AM Body weight- 174.5 lbs

THURSDAY 6PM

CYCLING (indoor trainer; 1 hour, 6 mins)

Secondary recovery. Leg speed efforts. Keep the gearing low. Aiming to hit a peak cadence while staying steady.

  • Warm up
    15 min @ 3 RPE
    60-100 rpm
  • 15.0 sec @ 6 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 RPE
  • Repeat 15.0 sec and 10 min intervals for 4 total
  • Cool Down 10 min @ 3 RPE

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

July 3, 2019

WEDNESDAY 5pm

Full-Body Hypertrophy

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

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 12r
Barbell Bent Row – 100 lb x 12r
Lateral Lunge – 25 lbs x 10r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

Note:

AM Body weight – 171 lbs