Today definitely could have been worst, I still felt pretty flat but better than yesterday. I am really looking forward to competing again, I just want to get into the upcoming string of competitions. Everything is going the way it should, my weight is on the way down, my strength is staying about the same and technically I'm not getting any worst. And of course I have been essentially injury free--I would like to keep that trend

TODAY'S WORKOUT

Light 800m jog
Warm-up
Runways 2x3
Standing stair jumps x3
Running stair jumps x3
Triple running stair jumps x3
Bounds 8x4
Pop-up's 2x2 (Each side)
Hops 3x3 (Left side)
Weights--
Hang snatch 4x2@140.5lb's, 1x2@145lb's, 1x2@150.5lb's
Explosive bench press 6x2@95lb's
Laying twists 4x10@25lb's
Leg raises 4x10@20lb's
Oblique crunches 4x10@60lb's
Abdominal pull-down's 4x10@170lb's
Pull-up's 4x5@15lb's
Back-extensions 4x10@60lb's

Well after feeling very energetic yesterday I felt terrible today. I guess I fried my CNS... Every movement was a strain so I decided to pull the plug early, I wasn't doing myself any favors by trying to push through it.
I weighed in this morning at 161.5lb's which is about what I expected, considering I've been on a pretty high sodium diet recently I'll take it. I should be able to get down to around 159lb's for the next meet.

TODAY'S WORKOUT

Light jog
Warm-up
Laying twists 4x10@25lb's
Abdominal pull-down's 4x10@170lb's
Stretching

I haven't weighed myself in a few days but I think I must have lost weight for two reasons: 1. I felt really springy during all the plyo's, it was probably the best I have ever felt; and two, my lifts felt worst than usual. I guess it's a fair trade off but it's always disconcerting when weight room numbers are down, I guess because they are probably the easiest numbers to measure. I'll make a note of weighing in tomorrow morning.
My lower back hurt a little but wasn't two bad and my right ankle was about the same. Overall I'm feeling another pb at the next meet, January 14 in Moncton--14.20m

TODAY'S WORKOUT

Jog 780m
Warm-up
Stair jumps x5
Running stair jumps x8
Triple stair jumps x5
Depth jumps 3x5
Single-legged depth jumps 2x5 (Each side)
Bounds 5x5
Weights--
Hang cleans 3x2@225lb's, 2x2@230.5lb's, 1x2@235.5lb's, 1x1@250lb's*
Clean and jerk 3x3@185lb's (fail on last set)

*I think it's worth noting that I didn't catch this one above parallel, not even close--I think it was an ATG clean.

I felt pretty flat today to be honest, I haven't really been getting enough sleep for the past two or three nights and I feel like it is starting to catch up with me. I will make a point of getting at least nine hours today.
My stride felt better than it has in the past but my ankle is a little sore now and I'm not really sure what the cause is, it hasn't been sore in a long time.

TODAY'S WORKOUT

Warm-up
3x120m
3x100m
3x80m

Today felt a little better than I thought it would. I work 12-9 later today so I had to do everything in the morning. At first when I was warming up I was in a light daze and felt more asleep than awake but when it actually came time to sprint it was probably the fastest I have ever felt. If I can bring this speed to the runway in three weeks I should be in good shape.
Weights were... Well they were what they were. I hate doing squats in the morning because I don't find that my back is stretched out and I get pain right over my sacrum, I think it is possibly the insertion of the erector spinae muscle. I was happy with the weight however, I think next week I'm going to try to go up to 335lb's then cut the weight the week after.

TODAY'S WORKOUT

Warm-up
Flying 30m x3
Flying 20m x2
Flying 10m x1
Weights--
Squats 3x5@315lb's
Glute-ham raises 3x5@10lb's

It felt nice to get back on track, hopefully it is the first day of a smooth week. This is really going to be my last "heavy" week for a while, after next Tuesday I'm going to drastically reduce the loads in the weightroom to prepare for the upcoming meets.
My lower back, which was bothering me for much of the last two weeks, seems to be on the mend and doesn't really seem to be an issue right now. So far I have been lucky injury-wise, hopefully it keeps up.
During the light bounding I tried to focus on leaving my leg behind.

TODAY'S WORKOUT

Warm-up
Ankle hops 5x10
Twisting ankle hops 5x10
Backwards ankle hops 5x10
Left ankle hops 5x10
Right ankle hops 5x10
Low bounding 5x5
Weights--
Incline leg raises 4x10
Oblique crunch 4x10@60lb's (Each side)
Lying plate twists 4x10@22lb's
Leg raises 4x10@20lb's
Abdominal pull-downs 2x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Back extensions 4x10@55lb's
Pull-up's 4x5@20lb's

Well today was a change of pace, beyond going for a couple walks through the day I was stuck in the house. I find it difficult to take an off day even when I know in the long run it is going to be helpful.
My diet right now consists of 2400 calories a day, 150g of protein, 370g of carbs and a spike once a week to 500+ carbs. Well it was a bad combination having my "cheat" day fall on Christmas, I tripled my caloric goal... Whoops, Merry Christmas haha

I can't even begin to describe how beat up I am starting to feel. I'm so glad to have the next 48 hours off. It has been 8 days since my last recovery day and I definitely need another. I felt better today than I have the last couple of days however, it wasn't an overly intense day though.

TODAY'S WORKOUT

Warm-up
Runways 2x3
Bounds 6x5
Weights--
Hang snatch 8x2@140lb's
Explosive bench press 8x2@95lb's

My whole body hurts, if I can survive practice tomorrow morning then I can finally have a proper recovery day. It hurts to move just about anything so I didn't get the best workout in today but it wasn't too intense anyway. It was the first full core workout I've got in for a while though since the weight room was closed most Monday's/Friday's for a while.

TODAY'S WORKOUT

1km run
Warm-up
Incline leg raises 4x10
Lying plate twists 4x10@22lb's
Leg raises 4x10@20lb's
Side crunches 4x10@60lb's
Abdominal pull-down's 3x10@170lb's, 3x10@180lb's, 2x5@190lb's, 2x5@200lb's
Back extensions 4x10@60lb's
Pull-up's 4x5@20lb's (fail on last two sets)

   I felt really flat today, I definitely need to stake an off day soon, I'm still pretty beat up from the meet last weekend. It is "hard week" as well which definitely isn't helping. Because of the sporadic gym schedule as of late I ended up doing weights two days in a row which definitely didn't help today. My cleans felt pretty terrible, I couldn't even get 225lb's up which is normally a joke. I ended up going to 205lb's, some sets were alright while others were messy.

TODAY'S WORKOUT

Warm-up
Standing stair jumps x3
Running stair jumps x3
Triple stair jumps x3
Depth jumps 3x5
Single-legged depth jumps 2x5 (Each side)
Bounds 5x6
Weights--
Hang cleans 8x2@205lb's
Clean and jerk 2x3@155lb's, 1x3@185lb's

I feel like my schedule has been all displaced because of missing yesterday's weights. I was going to do some light 100m runs then do what I missed yesterday but I was feeling really flat/sore on the track so I decided to cut out the runs. My lower back seems to be really bothering me when I am walking around or just sitting but when I actually run or lift weights it doesn't seem to be a factor. I pb'd by 10.5lb's on my squats so I guess today wasn't such a bad day.

TODAY'S WORKOUT

Warm-up
Squats 1x305lb's, 1x315lb's, 1x325.5lb's
Glute-Hamstring raises 3x5@11lb's
Abdominal pull-downs 2x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Incline leg raises 4x10
Lying plate twists 4x10@22lb's

Today was a little different, the Dalplex was closed today so I wasn't able to get in for my normal speed/weights. I am moving weights until tomorrow, although I hate to do so since I have a pretty strenuous routine planned for Thursday. I did my speed work at a facility I have never been to before, it was a pretty cool design--two rubberized lanes around an indoor soccer field. It was pretty chilly though so I paid heed to my hamstrings. My left one has been a little sore recently.

TODAY'S WORKOUT

Extended Warm-up
Flying 30m x6
Cool down

I had to modify today greatly because of the gym's availability, I didn't feel like I got much out of it. It was a terrible workout, I still am not feeling the greatest and I wasn't able to do many of the exercises I do on Monday's. I'm going to try to finish today on Wednesday.

TODAY'S WORKOUT
Warm-up
Hanging leg-raises 4x10@25lb's
Lunge-position med-ball twists 4x10@16lb's
Standing twists 4x10@30lb's
Leg raises 4x10@25lb's

I feel pretty flat today, I didn't try to do very much. It was pretty much just a warm-up with a couple bounds thrown in. Nothing hurts acutely but I have no energy and my body aches dully.

TODAY'S WORKOUT

Warm-up
Bounds 3x5
Weights--
Hang snatch 7x2@140lb's
Explosive Bench Press 7x2@95lb's
Cool-down

I started training for track and field near the end of grade nine when I was 14 and at the time my triple jump personal best was 9.50m. Shortly after I witnessed two jumpers jump over 14.00m and it was at that moment that I told myself that someday I would do it too. Well finally that day has come. The funny part? Well today really didn't feel like anything special (on the track), I was technically messy and not overly focused, the only difference was I am 3lb's lighter than I was at the last meet. Needless to say I am starving. Today is just the beginning, the season really hasn't started yet. If I can bring everything together I feel confident that I can jump over 14.40m before this season is over. I just hope I stay as healthy as I have been.
I don't remember the exact distances of all my jumps but my opener was a fault, the second one was 14.02m, the third I think 13.94m, the fourth 13.89ish, then 13.85ish and lastly 13.94m I believe. I think that shows consistency which is always a good thing. I can't wait to keep this season rolling.

Everything feels as it should except possibly my back. I weighed in at 160.9lb's this morning which is the lowest I have been since September. I will probably be even less tomorrow but I won't have any way of knowing since I have to get up at 4:40am. Physically I feel light and bouncy, mentally it's hard to say. There's no way of knowing for sure until I'm in the moment but I feel I'm strong enough to be able to pb even if I'm not at 100%.

I feel pretty good. My lower back is still bothersome but that's about the only thing of concern, everything else feels great. I'm hoping that everything will come together on Saturday. I did a very abbreviated workout today, taking a nice long, slow warm-up and following up with bounds and a 50lb drop in the weight room. I'm excited to compete again, it's been four weeks and it is another four weeks until I jump again but at that point I will be jumping three weeks in a row.

TODAY'S WORKOUT
Long warm-up
Bounds 6x6
Weights--
Hang cleans 4x2@185lb's

Two 6:00am workouts in a row, I'm on a weird schedule and it's only going to get stranger. It's 8:25pm and I'm all ready to head to bed, I'll be getting up at 5:30am tomorrow, 5:15am the next day and before 5:00am the day after. I'm starting to get used to it though, but I keep forgetting that everyone else is on a different schedule when 7:00pm is pitch black and feels like it's the middle of the night. My lower back is still giving me some grief and my legs are a little sore from squats yesterday. I haven't had an official weigh in for two days because of my odd schedule. I was 163.5lb's this morning after drinking a lot of water and having breakfast so hopefully I'll be around 162lb's tomorrow. My goal is sub 162lb's for the meet.

TODAY'S WORKOUT

Warm-up
2x150m
2x120m
2x100m
Stretching
Light pool mobility

Today's schedule was a little but messy, because of exams I had to do today's workout at 6:00am, that's always fun. I surprisingly didn't feel too bad considering it was so early. I did still get 8 hours of sleep though. Nothing hurt beyond a little bit of a shin splint and I felt pretty quick (given the time of day). When I did weights in the evening I felt really good, I squatted 315lb's with ease and really wanted to go higher (I decided it was best not to risk it though so close to a competition).
   Over the next couple of days I'm going to try to wake up progressively earlier, today was 6:00am, tomorrow 5:45, then 5:30, then 5:15 and finally 5:00 on the day of competition (for travel). I figure this will me adjust instead of waking up four hours early one day.

TODAY'S WORKOUT
Warm-up
2x flying 50m
1x flying 40m
1x flying 30m
Weights--
Squats 2x5@305lb's, 1x5@315lb's
Glute-hamstring raises 3x5@10lb's

Today was another modified workout in the varsity room. My lower back is still bothering me, I took Advil to help relieve the symptoms. The only good part is it doesn't seem to hurt when I run or jump, doing anything rotational or just lounging around seems to hurt the most. I'm not too worried about it though.

TODAY'S WORKOUT

Hanging leg raises 4x10@25lb's
Straight leg raises 4x10
Standing twists 4x10@35lb's (painful)
Sitting twists 4x10@16lb's (Each side)
Lunge position twists 4x10@16lb's (Each side)

I surprisingly didn't feel too bad today considering my sleep schedule has been fairly sporadic and I've been busy with exams and such. I was jumping off 9 steps today and I seemed to have more control than I have in the past. I felt like my ground contact times were huge though, I felt almost like I was stopping completely coming into the jump phase. Each jump seemed to get more technically proficient but I started to get fatigued.

TODAY'S WORKOUT

Warm-up
Three step bounds 1x3, 2x5
Five step bounds  3x5
Seven step bounds 2x5
Five step triple jump x3
Ten step triple jump x6
Weights--
Hang snatch 5x2@135lb's, 1x2@140lb's
Explosive bench press 4x5@95lb's

Today was an off-day but not really since I was on my feet at work from 1-10. My lower back on the left side still seems to be a little sore but not debilitatingly so. I'm going to treat tomorrow's workout like a mini-competition to make sure everything is feeling as it should for the meet next weekend.

The main weighroom in the Dalplex was closed today for exams so I had to work around it. I spent about 5 minutes on a bike and then modified my normal core routine. It's always a struggle when I can't get into the main gym because most of the exercises I usually do use some piece of equipment. My lower back is a tad sore but besides that I feel pretty good.

TODAY'S WORKOUT

Light cycle
Pull-ups 4x5@25lb's
Hanging leg raises 4x10@30lb's
Hanging straight leg raises 4x10
Standing twists 4x10@35lb's
Sitting twists 4x10@35lb's
Sitting med-ball throws 4x10@16lb's (Each side)
Lunge position med-ball twists 2x10@16lb's (Each side)

I think today is very symbolic of this season compared to last. In the weight room today I felt worst than I probably have all season, just lifting the weight off the ground to do hang-cleans was a struggle. After failing multiple sets and barely getting in the sets that I didn't drop I gave up. Usually I would go home, eat supper and think about it all night until it drove me insane. Tonight however, I ate, mentally readjusted, and waited about an hour before heading back to the gym. Not only did I redo the weight room session but it was one of the best sessions I've ever had. I was able to move the bar immensely quicker and with more weight. I think it's one of the best decisions I've made all season, if nothing else it is a huge mental boost to show that I can turn things around even when they aren't going as planned. I left both workouts in on the bottom to compare.

TODAY'S WORKOUT

Warm-up
Hurdle hops 4x5
Depth jumps 3x5
Bounds 4x5
Hops 2x5 (Each side)
Low bounding 5x6
Low hops 2x10 (Each side)
Ankle hops 3x10
Twisting ankle hops 3x10

Weights 1--
Hang cleans 3x2@225lb's (fail, fail, messy), 2x2@205lb's (messy, messy, fail)

Weights 2--
Hang cleans 3x2@205lb's (felt really good), 2x2@225lb's (Again felt really good), 1x2@235lb's (Felt lighter/quicker than 205lb's felt earlier)
Clean and jerk 3x3@185lb's

Today was a longer speed endurance day and everything felt pretty good physically. Of course I felt slow, I don't exactly have blistering speed especially when in reference of 200m. My body weight is up a little bit but I'm pretty sure it's mostly just a dietary thing, I have been eating many salads and my salt has been up a bit, I'm still only 164.2lb's though, I should be able to cut down to 161's by the 17th. Tonight I'm going to be having (vegetarian) sushi for the first time, that should be interesting--it doesn't exactly fit in with my normal dietary paradigm.

TODAY'S WORKOUT

Warm-up
3x200m@70%
3x150m@75%
3x120m@80%
Stretching

A bit of frustration today in the weight room, I wasn't able to get 315lb's up on my last set and head to drop it. I failed on the third rep was was odd, I think I lost tension or something because on the set before, 305lb's, I felt fine for all five. I just want to squat again to rectify this lose of strength but I have to wait another week. This is driving me crazy even though it should be expected that I'm going to lose strength when I'm losing body weight like mad. I also didn't eat supper before practice today which I think is what made me feel so weak.

TODAY'S WORKOUT

Warm-up
Flying 50m x4
Weights--
Squats 1x5@300lb's, 1x5@305lb's, 1x5@315lb's (fail)
Glute-ham raises 3x5

It had really low energy today, I made the executive decision to stop cutting carbs and I am even going to increase my caloric intake by 200 a day so I don't lose any more weight until I still my taper for the next meet (December 17th). I weighed in at 162.5lb's this morning but I'm expecting that to go up a little in the next week. As long as I can stay under 163.5 I should be able to go sub 162 for the meet.

TODAY'S WORKOUT

Quick Warm-up
40 minutes of hurdle mobility
135 degree pike 4x10
Oblique crunches 4x10@55lb's
Abdominal pull-downs 5x10@180lb's
Laying twists 4x10@25lb's
Standing twists 3x10@33lb's
Leg raises 4x10@20lb's
Stretching

Today's was pretty good, I was feeling much better than yesterday but I still didn't want to push it. It's still easy week anyway so it worked out well.

TODAY'S WORKOUT
Long warm-up
135 degree plank 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@60lb's
Laying twists 3x10@22lb's
Abdominal pull-ups 4x10@180lb's
Standing twists 3x10@33lb's
Pull-up's 3x10@15lb's

I decided to take today off instead of tomorrow because my lower back isn't feeling the greatest, the quality today would be well under par.

I can't believe that it is December, each month seems to pass quicker than the last. I definitely wouldn't be able to compete right now but I'm building for the 17th. I'm going to keep going for max strength until next Thursday then cut it down to taper for the meet. I feel like I am stronger than ever before right now.
   I did some testing, flying 25m. I scored better than I did in the fall but it still wasn't great. I wasn't feeling very well going into it so it's not surprising that I didn't pb. Weights went pretty well, I pb'd by 10lb's for hang-cleans and 6lb's for clean and jerk.

TODAY'S WORKOUT

Warm-up
Flying 25m x3 (2.79s, 2.79s 2.78s)
Weights--
Hang cleans 1x3@230lb's, 1x3@235lb's, 1x3@240lb's
Clean and jerk 3x3@185lb's

I was a bit sore today from last night so I kept the volume pretty low, only 900m total of running. My legs are pretty rubbery from squats last night, hopefully they feel a bit better for tomorrow's speed testing.

TODAY'S WORKOUT

Warm-up
2x3x150m
Cool down

Today was a testing day, the first one in six weeks. I was pleased to see that all of my numbers were up since October, I didn't feel overly great so I was happy with that. I pb'd in three out of four events and was only 1cm of my long jump pb (on a gym floor). My legs felt pretty rubbery through the whole workout and especially in the weight room, I didn't have much left. I think for the next two weeks I'm going to stick at 315lb's for squats and if I fail I fail. I cheated at the bottom on my second and third sets some instead of trying to put on more weight I'm going to stay here and just try to get deeper.

TODAY'S WORKOUT

16lb shot-put overhead throw (11.52, 9.50m, 11.55m*#)
Standing vertical jump (33.3"*#, 32.7", 33.2")
Standing long jump (3.07m#, 3.07m, 3.05m)
Standing three jumps (8.99m, 9.35m*#, 8.70m)
Weights--
Squats 3x5@315lb's
Glute-hamstring raises 3x5

* Personal best
# Season best

I mixed things up slightly today but it still wasn't too far from the usual. My ankle was kind of sore so I shortened hurdles. I'm definitely feeling better than last week but still not great.

TODAY'S WORKOUT

25 minutes hurdle mobility
135 degree pike 4x10
Leg raises 4x10@20lb's
Oblique crunch 4x10@60lb's
Incline twists 4x10@22lb's
Abdominal pull-downs 4x10@170lb's, 4x10@180lb's

Wow I can't believe this month is almost over, it seems like the school year has just begun and it's already pretty much December. I felt better today than I have over the past week which is probably do to taking yesterday off. Things didn't go quite as well as I hoped though but at least I can take a few positives from what happened.
   I started off with runways, the first one was way off and hurt my hamstring a little but they got better. I tried driving through 10 strides instead of 8 and I felt like I had a lot more speed at the board, I had to move my first mark back to 32.70m which is the farthest it has ever been (At the beginning of last summer it was 30.50m!), I feel like I will have more momentum in Moncton it's just going to be a matter of controlling it.
   Actually jumping today felt terrible, I just felt incredibly tired I had absolutely no "pop". I spent time just working on the landing of the hop to little avail, maybe my time would be better spent trying to get my foot under me after the step phase.
   The weightroom went alright, I think I'm finally starting to get a feel for Hang snatch, I went up to 135lb's and it felt really easy. I definitely could have went up even more. Bench press however was a train wreck, it's by far my least favorite exercise in the gym, I tied my pb at 165lb's, failed at 170lb's and ended up going down to 155lb's.

TODAY'S WORKOUT

Warm-up
Runways x5 (32.70m)
Five step bounds 3x3
Five step triple x2
Eight step triple jump x2
Ten step triple jump x2
Weights--
Hang snatch 3x3@120lb's, 1x3@125lb's, 1x3@130lb's, 1x3@135lb's
Bench press 1x5@165lb's, 1x5@170lb's*, 1x5@160lb's*, 2x5@155lb's

*failed


 

I took today off completely but now I'm feeling heavy and flat. I'm hoping to have a lot of energy for tomorrow's practice but for now I'm not feeling the best. My ankles are bothering me for some reason, I'm not entirely sure why. My lower back on the left side also hurts a tad.

Trying to get a decent workout in today was a bit of a struggle, the field house is torn up so I was confined to the track and a pretty small weight-room that doesn't have much for core. I ended up doing kind of a weird variety of exercises, I think I'll have to supplement today's workout with a little extra volume on Sunday

TODAY'S WORKOUT

Warm-up
Hanging leg raises 4x10@20lb's
Hanging straight leg raises 3x10@10lb's
Standing twists 3x10@33lb's
Cable twists 2x10

This is overwhelmingly frustrating, I just can't get back to 100%. Today was another waste of a workout, I just had nothing. Everything felt flat, from warming-up to weights. I am going to aim for 10 hours of sleep tonight and hopefully two light days in a row will be enough to regroup and refocus for Sunday. I failed 225lb's hang cleaning tonight, I haven't failed that little weight all season. I dropped 50lb's doing for jerks too...

TODAY'S WORKOUT

Warm-up
5x5 Bounds
3x5 Hops (Each side)
Standing stair jumps x5
Running stair jumps x5
Triple stair jumps x2
Depth jumps 3x5
Hurdle jumps 5x5
Weights--
Hang cleans 6x3@225lb's (fail on the last)
Jerks 3x3@135lb's

Things haven't got any better, I still feel terrible. I don't know if I have ever felt this bad for so long. I feel like I have wasted this whole week. I could barely move, mentally I feel cloudy. I haven't been sleeping overly well either which may be contributing. I just want to get back to 100% so I can start training for real again

TODAY'S WORKOUT

Warm-up
2x250m
2x200m
2x150m
Pool cool-down

I can't remember the last time I felt this badly, I could barely move. Speed was out of the question, I tried to run two flying 35m but they were so slow I shut it down before I did anything else. It felt like a waste of a day, I dropped loads in the weightroom down too.

TODAY'S WORKOUT

Squats 1x5@275lb's, 1x5@285lb's, 1x5@295lb's
Glute-Ham raises 4x5

I am very sore from the meet yesterday, it hurts to do anything. Somehow I managed to do hurdles and core but it was definitely a struggle. Hopefully I Feel better tomorrow.

TODAY'S WORKOUT

Warm-up
45 minutes of hurdle mobility
Leg raises 4x10@20lb's
Oblique crunch 4x10@65lb's
135 degree pike 4x10
Abdominal pull-down's 4x10@170lb's
Standing med-ball twists 1x10@6kg
Lunge position med-ball twists 1x10@6kg
Sitting med-ball twists 2x10@6kg
Russian twisters 3x10@6kg

Well coming into today's meet I really didn't know what to expect, I thought that I definitely had the potential to pb right now and I guess I was right. I can't complain too much I suppose, a new provincial record and a 30cm indoor pb. I felt like I could have jumped a lot farther than I did too, I felt like I was very springy but wasn't making the most out of my potential speed. I definitely need to start doing more runways in practice, I need to work on driving out of the back and getting my foot under me after the step phase. I feel like this was a basal meet for this season and that each meet will only get better. I definitely think that the CIS auto-qualifying standard of 14.22m should be well attainable.
   My next competition is in Moncton on December 17 2011. I always love jumping there so hopefully a large personal best is immanent.

Jump 1-Fault: I toe faulted but when the measuring tape was pulled it was somewhere in the 13.80's

Jump 2-13.78m: Felt good but not as good as the last jump. I felt like I carried a lot more momentum on the first jump. I over extended the last couple strides.

Jump 3-13.65m: I barely touched the board so it would have been about the same as the last jump, I felt fatigue setting in a little bit.

Jump 4-13.78m: I started to get a little frustrated that I wasn't getting over the 13.80m but I think I started to try too hard and broke down technically.

Jump 5-13.78m: This jump felt pretty much exactly the same as the last one, I guess the distance reflects that..

Jump 6-13.88m: Felt like I had more speed but biomechanically it didn't feel any better.

I was happy with the consistency because it's all about increasing the average jump distance. There are always a few outliers and if I'm jumping 13.80m consistently even by random chance there should be some way up in the 14.00m range.

Physically I feel great, I weighted in at 163lb's which is the lowest I have been since early September. I cut my sodium levels even lower today so hopefully I will be in the mid 162lb range tomorrow. I should be well rested, I took today off and yesterday very light. The only thing that may stand in my way tomorrow is my mind. I am shadowed in a lot of doubt. I want to open with a 13.60m+ and if it's under 13.50m I will probably really get thrown off (assuming I'm on the board and all the rest). Time to open the season with a big pb.

I think I jump at 6:45pm tomorrow, so it will be hard to stay light and focused through the day. I'm going to try to wake up around 9 and make a plan for the rest of the day at that point.

I took today pretty much off again, the only thing that I did was jog a couple laps and do a very abbreviated core circuit. I believe that I have the potential to jump very well on Sunday. I had a few lower body aches and pains while jumping but nothing debilitating. Now it's a mental battle.

 TODAY'S WORKOUT

Light jog
135 degree plank 3x10
Leg raises 3x10@15lb's
Oblique crunches 3x10@50lb's
Abdominal pull-down's 4x15@160lb's
Light stretching

Alright, I felt really good today. When I was doing bounds I felt like I was spending a lot more time in the air than usual. I felt strong in the weight-room too even though my body weight has dropped slightly. I am up a little more than yesterday but I am still at 164.0lb's. I pb'd while doing hang-cleans but the catches were pretty messy. For the first rep at 230.5lb's I caught the bar off my shoulders and had to bring it in. The second rep was actually pretty much perfect but the third one was sloppy again.

TODAY'S WORKOUT

Warm-up
Stair jumps x3
Running stair jumps x3
Triple running stair jumps x3
Bounds 4x6
Depth jumps 2x6
Hurdle hops 3x5
Weights--
Hang cleans 2x3@185lb's, 1x3@205lb's, 1x3@225lb's, 1x3@225lb's, 1x3@230lb's
Jerks 3x3@155lb's

I tried to take it easy today, I did some strides and tried to stretch out some knots but that was about it. I'm feeling good for this weekend. I'm tapering a bit more than usual for a meet of little meaning but to be honest I think as far as my mental health goes I will feel a lot better not having to worry about going to CIS's in March, If I can just get one jump around 14.00m then I'll probably be pretty safe for the rest of the year. I'm down to 163.8lb's which is pretty much right where I want to be. By cutting my sodium and the mass of the food in my stomach I'm hoping to drop under 162lb's for the meet.

TODAY'S WORKOUT

Warm-up
Strides 2x2x120m
Myofascial release
Static stretching

Today was kind of frustrating in the weightroom, I was losing tension while squatting and kept forward rotating too much. I went up to three plated but I sacrificed some major depth. My warm-up sets up to 225lb's were feeling really good and I was getting nice and low but as soon as I went to 300lb's I was rotating at the bottom and things got kind of messy. I find squats one of the most frustrating exercises, they never seem to go up because as soon as they do I don't go to parallel.
   Speedwise I felt really good today, I'm much quicker than I have been in the past, I'm as strong if not stronger and I'm technically... well... no worst than I was before.

TODAY'S WORKOUT

Warm-up
Flying 30m 2x3
Weights--
Sqauts 1x5@300lb's, 1x5@305lb's, 1x5@315lb's (Lacking depth)
Glute-ham raises 3x5

I was feeling a little flat today, not overly surprising. I have a few issues in my lower extremities that I would like worked out before Sunday's meet but nothing serious--shin splints ect. I'm expecting my energy levels to increase through the week too.

TODAY'S WORKOUT

Warm-up
45 minutes of hurdle-mobility
Core circuit--
135 degree pike 4x10
Oblique crunch 4x10@65lb's
Leg raises 4x10@20lb's
Abdominal pull-down's 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)


 

I felt pretty springy today opposed to how I have felt over the last couple of weeks. I kept the volume pretty low bus felt good on the few jumps I took. I'm excited to compete next Sunday and to see where I'm at.

TODAY'S WORKOUT

Warm-up
Runways x3
Three step LRL x3
Five step triple jump x2
Eight step triple jump x4
Weights--
Hang snatch 3x3@115lb's, 1x3@120lb's
Incline press 2x5@135lb's, 1x5@140lb's

I stumbled across a website today hosting a list of motivational quotes and most of them were along the lines of "perseverance is more important than talent". Then I started to digest it and found that's really the moto our whole society is built upon. The more I think about it the clearer it becomes: that is complete bullshit. There is a very large, overwhelming majority, of the population who could never compete in the Olympics no matter how hard they trained. Sure, if you don't have the motivation it is easy to squander natural talent and somebody who works like a dog can work their way up the ladder but what is talent if not our maximum potential? As somebody who works hard(ish) and lacks talent I can definitively say I would much rather have talent to squander.

TODAY'S WORKOUT
20 Minutes of static stretching
10 minutes of myofascial release

I didn't seem to have a lot of energy when I was in the gym today, I guess that's not to be unexpected after a long week. Tomorrow is a rest day which I will gladly take.
There are a few minor things I need to ice tonight, a little bit of a shin splint, my low right hamstring, right knee and right ankle. It's better to be overcautious than ignorant especially where the season opener is in a week. I'm really excited to jump again although I must admit I don't know what to expect. Not to go number-chasing but if I can tie my outdoor pb I will set a new junior indoor record so I guess that's my goal, 13.84m. And if it just so happens to be over 14.00m then so be it.

TODAY'S WORKOUT

Warm-up
45 minute hurdle mobility
135 degree plank 4x10
Leg raises 4x10@20lb's
Oblique crunches 4x10@65lb's (Each side)
Abdominal pull-down's 4x15@170lb's
Pull-up's 3x10@25lb's

I felt really good physically tonight, I took a nice long warm-up to loosen up all the little things that have been bothering me and it seemed to work. I felt like I was able to apply a lot of force to the ground while bounding today and I set two new pb's in the weight-room, hang cleans and Clean and Jerk.
   I keep forgetting that I am a triple jumper and that no matter how much more weight I lift it's not going to help me if I can't apply force more efficiently to the ground. My limiting factor right now is definitely technical.




TODAY'S WORKOUT

Warm-up
Hurdle hops 6x6
Bounds 5x6
Left hops 3x3
bounds from 3 inch box 2x5 (Each side)
Depth jumps 2x5
Weights--
Hang cleans 4x3@225lb's
Clean and Jerk 1x3@165lb's, 1x3@175lb's, 1x3@179lb's

Wednesday's definitely aren't my favorite days of the week. The volume was low luckily but still I find running 200m is a little farther than I would like. My right knee, or the area behind, hurt a little bit but not as bad as it has in the past. I hope that's a sign it is getting better.

TODAY'S WORKOUT

Warm-up
2x2 200m
Static stretching

Today was pretty quikc but CNS taxing, I know I'm really going to feel it tomorrow although when I look at it on paper it really doesn't seem like much work at all. I feel bad for the sprinters in our training group running 100m-300m repeats. I guess I shouldn't complain too much about 150m of total work!

TODAY'S WORKOUT

Warm-up
Flying 20m x3
Flying 30m x3
WEIGHTS--
Squats 1x5@295lb's, 1x5@300lb's, 1x5@305lb's
Glute-Ham raises 3x5

Today was a quick one--a little longer than last week but still not too bad. The intensity this week is a little higher than it was last week, kind of a lower medium intensity.

TODAY'S WORKOUT

Warm-up
45 minutes hurdle mobility
135 degree plank 4x10
Leg raises 4x10@20lb's
Oblique crunch 4x10@75lb's (Each side)
Abdominal crunch 4x10@170lb's, 1x10@180lb's, 1x10@190lb's
Sitting med-ball twists 4x10@6kg (Each side)
Lunge-position med-ball twists 4x10@6kg (Each side)
Standing med-ball twists 4x10@6kg (Each side)

Today was... alright I suppose. I was hoping to be able to work on cycling during the hop phase but as soon as I moved passed five steps I seemed to lose all kinetic awareness. This has been an ongoing issue and I'm not completely sure how to fix it. Repetition may only bring technical flaws into the forefronts of my brain, encoding them even deeper into my muscle memory...

I feel well rested and am excited to jump tomorrow. My hamstring that has been a nuisance seems to been almost healed. I have come to accept that it will be a lingering issue but I just want to keep it under control. I took today off completely minus some light stretching this morning.

Today was another quick one, in and out in about an hour and a half. Tomorrow is a rest day then Sunday is a technical day--I'm really excited to jump fully rested!

TODAY'S WORKOUT

45 minute hurdle mobility
135 degree 3x10
Leg raises 3x10@20lb's
Oblique pull-up's 3x10@60lb's
Abdominal pull-down's 4x170lb's
Standing med-ball twists 1x10@fkg (Each side)
Lunge position med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg

Today went really well, I felt re-energized and definitely had more power than I had last Thursday. I put 7 more pounds on my clean and all the plyos felt great! My hamstring is still a little sore but it's not too bad.

TODAY'S WORKOUT

Warm-up
Triple stair jumps x6
Shock jumps 2x5
Bounds 3x6
LLRLR x3
Hurdle hops 3x8
Weights--
Power cleans 1x3@227lb's, 1x3@232lb's, 1x3@237lb's
Pull-up's 3x5@30lb's
Rows 3x5@60lb's
Back extensions 3x5@100lb's

Today was another recovery day, the workout was just 2x2x200m. Although the volume was significantly less today I think I went out a little faster than I normally would so it felt just as hard as always. Besides the pain in my right hamstring that has been bothering me (slightly) since September I feel pretty good overall.

TODAY'S WORKOUT

Warm-up
2x2x200m, 90s rest, 4 min between sets
Static stretching

Today was a VERY QUICK workout, probably the quickest all year. All it was, was a couple acels and weights. My hamstrings felt a little sore but they started to get better as I went. My energy level is still don't so I dropped the weight while squatting and focused on depth.

TODAY'S WORKOUT

Warm-up
Accelerations 5x30m
Weights--
Squats 3x5@290lb's
Glute-ham raises 3x5

I'm definitely sore but I'm not really sure where. My hamstrings feel tight and I feel like they may hurt a little bit during tomorrow's speed workout. Besides that my lower back is stiff from yesterday's reverse hyper's and my energy level is down low.

TODAY'S WORKOUT
Warm-up
45 minute hurdle mobility
Core circuit--
135 degree pike 3x10
Oblique pull's 3x10@60lb's
Leg raises 3x10@20lb's
Abdominal pull-downs 4x15@170lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)

Today was the last day of "hard week" after today every the sets will be dropped and the total work volume will be reduced. It definitely feels like I could use some time to recover! Practice went fairly well, I felt good off a few short jumps but rocky when I moved it out. I felt flat I guess. I did a little more volume than I would have liked, next week I am planning on just going up to eight steps, focusing on riding the step.

TODAY'S WORKOUT

Warm-up
Hops x3
Three step bounds 3x3
Five step bounds 4x5
Five step approach x5
Eight step approach x3
Full approach x2
Weights--
Snatch grip podium deadlifts 3x5@255lb's, 2x5@260lb's
Reverse hyper-extensions 5x8
Bench-press 3x5@155lb's, 2x5@160lb's (fail on last one)

Today was pretty mild, a needed rest day. Today is also the first day I haven't taken Creatine since September, I will be taking a week off and then starting up again after. I'm feeling physically exhausted, as if all my muscles need time to recover.

I am so happy to have a day off. Even when I get ten hours of sleep I still wake up tired, my whole body is flat. Today was mentally tiring but I got through it, now it's time to rest!

TODAY'S WORKOUT

Warm-up
45 minute hurdle mobility
135 degree pike 5x10
Leg raises 5x10@20lb's
Oblique crunch 5x10@60lb's
Abdominal pull-down's 5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge position med-ball twists 2x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)

Well I could have felt worst, I definitely felt better than I did on Tuesday. Getting a couple more hours of sleep definitely helped. My whole body still feels pretty flat though, I'm hoping to feel much better when the training load diminishes next week.

TODAY'S WORKOUT

Warm-up
Triple stair jumps x10
Shock jumps 2x5
Bounds 3x6
LLRLR x6
Hurdle hops 5x5
Weights--
Power Clean 2x3@225lb's, 3x3@230lb's
Back extensions 5x8@70lb's
Pull-up's 3x5@20lb's, 2x5@25lb's
Bent over rows 5x5@60lb's

I'm definitely feeling the compound effect of the last couple weeks of training. I just don't have any energy and if sore--not acutely but just sore. It will feel good to lower the loads on Monday.
   I got through today with no real problems, I've been having same pain in my left knee, not very badly but just enough to make me aware of it. Feels like tendinitis, nothing too serious as long as it is kept in check.

TODAY'S WORKOUT

Warm-up
Speed endurance--
3x200m@75%
3x200m@75%
3x150m@75%
3x150@75%
Stretching/myofascial release

This was the most pointless workout I have ever done. I was so flat I was barely getting any stimulus at all. I think there were a combination of factors at play today for my poor state.
1.  My neighbors are the most inconsiderate people I have ever met and were up to 3:00am drinking and pounding on doors.
2.  My body was still taxed from Sunday's jumping workout and my posterior chain was still sore from reverse hypers on Sunday.
3.  I forgot my water bottle today and made less trips to the fountain, I felt slightly dehydrated.

My sprints felt slower than they ever have before, no push at all. I also ended up dropping 40lb's on my squat from last week. I don't think it is possible I have lost that most strength in a week, clearly other factors are to blame. I went from 315lb's to 275lb's, what a joke.

TODAY'S WORKOUT
Warm-up
3x3x30m Accelerations
Weights--
Squats 3x5@300lb's, 2x5@275lb's
Glute-Ham raises 5x5

Today took longer than I expected but I got through it. I felt a little flat from yesterday and my lower back was stiff. I feel like next week I will be doing a significantly lower volume while jumping. My CNS is definitely taxed...

TODAY'S WORKOUT
45 minute hurdle mobility
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 5x10@35lb's
Abdominal pull-down's 5x15@170lb's, 1x10@180lb's, 1x10@190lb's
Standing med-ball twists 2x10@6kg (Each side)
Lunge position med-ball 2x10@6kg (Each side)
Seated med-ball twists 2x10@6kg (Each side)

Today went really well, it was a technical day at the Canada Games Center and I did short approach jumps between 5-13 steps. The five's and eights felt a little flat compared to last week, probably due to the increases workload. When I moved to 13 steps at the end I almost pb'd, I was within a foot of what I jumped at juniors last year! Hopefully that's a sign that good things are to come.

TODAY'S WORKOUT

Warm-up
Hops into sand x3
Bounds 3x3, three steps in
Bounds+landing 4x5, three steps in
Five step triple jump x3
Eight step triple jump x3
Nine step+walk in triple jump x2 (~13.00m)
Thirteen step+walk in triple jump x2 (13.60m, x)
Weights--
Snatch-grip podium deadlifts 1x5@245lb's, 3x5@255lb's)
Reverse hyper-extension 4x8
Bench-press 1x5@155lb's, 1x5@160lb's

Not much to say about today, it was a pretty quick core workout than I worked for 9 hours.

TODAY'S WORKOUT

Warm-up
135 degree Pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal pull-downs 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg
Lunge position med-ball twists 2x10@6kg
Sitting med-ball twists 2x10@6kg

Today was not a good day at all, when I tried to do core I had a lot of upper back pain so I decided last minute to move in to tomorrow morning. It doesn't feel like it's serious but it's kind of annoying. I feel so lazy not really doing anything tonight but hopefully I'll make it up tomorrow.

Today went alright, I seem to be a little more beat up than I was expecting but nothing serious. My hamstrings were pretty sore during the warm-up but seemed to get better during plyos--still I felt a little flat.
I tried to do high hurdle hops for the first time since I sprained my ankle doing them last winter. I got over the second hurdle before it almost ended badly, I smashed my hand pretty good but beyond that I managed to stay intact.
I skipped doing a heavy set of warm-up cleans and tried to go heavy on the first set but I managed to throw myself on my ass. After that I got four pretty solid sets in although I was catching them lower than I would have liked.

TODAY'S WORKOUT

Warm-up
5 standing long jump up stairs
5 running jumps up stairs
5 triple jumps up stairs
Shock jumps 2x8
Frog jumps 5x5
Bounds 5x6
Left hops 3x3
Right hops 3x3
Weights--
Power cleans 4x3@225lb's
Back extensions 4x5@100lb's
Pull-up's 4x5@20lb's
Bent-over rows 4x5@60lb's

Wednesday's are definitely my least favorite day of the week, speed endurance seems like a lost cause on me where I am slow and have terrible cardio. Nevertheless I got through it--I tried to focus on a smooth stride, especially when I hit the point where my form started to break down.

TODAY'S WORKOUT

Warm-up
3x4x150m with 2 minutes between each and 5 minutes between sets
20 minutes static stretching

Today was a really weird day, my back was killing me when I woke up from where I pulled a muscle jumping two days ago but by the end of the day it was fine. I pb'd in five rep squat so it couldn't have been too bad. Today went well, I also pb'd by 0.11s in electric timed 35m. I felt like I had a lot of energy in the weight room. I weighed in at 166.6lb's this morning, my goal is 165.5lb's on Friday's "weigh in".

TODAY'S WORKOUT

Warm-up
25lb sled pulls 2x20m
Accelerations 2x35m (4.86s, 4.85s)
25lb sled pulls 2x20m
Accelerations 2x35m (4.88s, 4.81s)
25lb sled pulls 2x20m
Accelerations 2x35m (4.89s, 4.82s)
Weights--
Squats 1x5@295lb's, 1x5@300.5lb's, 1x5@306lb's, 1x5@315lb's
Shock jumps 4x5
Glute-hamstring raises 4x5

Not a bad workout, a pretty long one where I was really combining two days together but I got through it pretty easily. Deadlifts still seem to hurt my low hamstring/knee area on the right side so I substituted them with clean and jerk today. I know it's not ideal lifting two days in a row but I'm so OCD I would rather do that then miss a workout. I will try not to make a habit of it.
My upper back was really sore from where I pulled a muscle yesterday but it didn't seem to hurt any worse doing weights.
TODAY'S WORKOUT

Warm-up
45 minutes of hurdle mobility
Weights--
Clean and Jerk 1x3@155lb's, 2x3@165lb's
Bench Press 1x5@145lb's, 2x5@156lb's
Reverse hyper extensions 3x5
Core circuit--
135 degree plank 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal pull-downs 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge position med-ball twists 2x10@6kg (Each side)
Sitting med-ball ttwists 2x10@6kg (Each side)

Today had it's ups and downs, I felt pretty good jumping especially considering that I weighed in at 173.2lb's this morning. Technically I was feeling better than I have in the past but there are still sum glaring mistakes that need to be worked out. I pulled a muscle in my upper back on one of my first jumps too which is currently really painful. It was so debilitating I wasn't able to do weights but I am hoping that I will be able to do something supplementary on Monday to make up for it.

TODAY'S WORKOUT

Warm-up
Hops into sand x3
Bounds+landing 6x3
Five step triple jump x4
Eight step triple jump x5
Cool-down

Today was an off-day, I did a little stretching in the morning and worked a 9 hour shift in the afternoon/evening but besides that I didn't do anything relevant!

A pretty standard Friday, I wasn't able to get the hurdles out though because there was a basketball tournament on but I replaced them with an extended stretching package. My energy level was a little low but besides that I got through it.

TODAY'S WORKOUT

Jog 800m
Slow warm-up
135 degree pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal Pull-downs 4x15@170lb', 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)
Lunge med-ball twists 2x10@6kg (Each side)

Today was the first hard(ish) plyo workout of the season. It didn't feel too bad but the rest of the day was terrible; that's as specific as I would like to get.

TODAY'S WORKOUT

Warm-up
Standing stair jumps x5
Running stair jumps x5
Triple stair jumps x5
Shock jumps 2x5
Triple standing long jump x5
Bounding 6x6
Hurdle hops 5x5
Single leg hops 3x3 (very light)
Weights--
Power cleans 3x3@225lb's
Bent over rows 3x5@55lb's
Pull-ups 3x5@20lb's

Today was... painful to say the least. As a jumper I'm not accustomed to running anything over 60m and today was a lactic production day. This was probably the closest to given up during a workout I've come all season, I really wanted to quit but I survived it... Barely. The rest intervals during the 150's really started to creep up a bit.

TODAY'S WORKOUT

Warm-up
2x3x200m@80% with 1:30 rest, 5 minutes between sets
2x3x150m@80% with 1:10 rest, 5 minutes between sets

Today was actually a pretty good day all around, I felt like I had a lot of energy and things just seemed to go "right" ever since I woke up.
   My hamstrings were a little sore during practice though, especially while doing sled-pulls but I found after the first 1-2 it hurt less. I also did Glute-hamstring raises for the first time, it seems to be a great exercise for the posterior chain. It is quite obvious why I have been having reoccurring hamstring injuries,  relatively speaking they are incredibly weak.

TODAY'S WORKOUT

Warm-up
Accelerations-- 3 times through {
2x20m with 22lb sled
2x30m }
Weights--
Squats 1x5@285lb's, 1x5@295lb's, 1x5@300.5lb's--
Superset with shock jumps x5
Glute-hamstring raises 3x5

I suffered from a lack of motivation today, I felt flat after yesterday's workout. It was a struggle getting through the workout, even as short as it was, but eventually I did and now it is behind me.

TODAY'S WORKOUT

600m jog
Warm-up
135 degree pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@33lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (each side)
Lunge med-ball twists 1x10@6kg (each side)
Sitting med-ball twists 3x10@6kg (each side)

This has been the best practice in a while, it was the first real jumping practice of the season and even with an extra 13lb's of body weight I was jumping relatively well. Off of 8 steps I jumped about 12.80m where my old pb was 12.65m and I rarely got over 12.50m. I felt good but there are still things that need to be worked on; I'm not really holding the step phase and my ground contacts are relatively loud. Of course my landing still needs work too...

TODAY'S WORKOUT
Warm-up
3 Hops
3 Hop-steps
2 Three step triple jump
3 Five step triple jump
6 Eight step triple jump

Weights--
Front squats 1x10@200lb's, 2x10@205.5lb's, 1x10@210.5lb's
Romanian Deadlifts 3x10@185lb's
Incline dumbbell press 4x10@50lb's

Today was an off day. I'm starting to feel pretty heavy, I can't wait to get out of this hypertrophic phase of training and start to taper down--two more weeks. Right now I'm about 170lb's and I want to compete at 157lb's...

The fieldhouse was in use today so I wasn't able to do hurdles unfortunately. I spent 20 minutes instead trying to loosen my hips and quads. I feel like as I put on more weight I'm becoming tighter in those areas. I weighed in at 168lb's this morning and 170 in the evening... Just a tad over what I was during the summer.

TODAY'S WORKOUT

135 degree pike 3x10
Leg raises 3x10@20lb's
Side crunches 3x10@35lb's
Abdominal pull-downs 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge position med-ball twists 1x10@6kg (Each side)
Seated med-ball twists 1x10@6kg (Each side)

Today concludes the final day of testing this week, I'm moderately happy with the results. Some things are down from last year but I think that is reasonable considering the differences in training. Last year I came in fresh and the total workload was much less, straight out of high-school there was no "compound training effect" leading to overall fatigue. I'm also taking a different approach this year, essentially get as strong (and heavy incidentally) as possible before cutting like mad. This will probably lead to greater gains later in the year, last year my initial testing results were the higher than both November and January results. This year I'm expecting a huge jump each six week interval. I'm also bouncing around 166-167lb's...
   Deadlifts were hurting my hamstrings today so I decided to cut them out.

TODAY'S WORKOUT

Warm-up
3 standing long vertical jumps (30.2 inches, 33.2 inches, 33.0inches) Last September: 30.1inches
3 standing long jumps* (2.90m, 2.90m, 2.90m) form needs work, has definitely regressed Last September:3.08m
3 Three consecutive jumps* (8.75m, 8.56m, 8.85m) again felt heavy Last September: 9.22m
3 Overhead throws@7.26kg (10.20m, 10.75m, 10.80m) Last September: ~8.00m

*On gym floor, not into sand

Weights--
Deadlifts 1x10@225lb's
Bulgarian split-squats 3x10@155lb's
Back extensions 3x10@65lb's
Bent-over rows 1x10@45lb's, 2x10@50lb's
Pull-ups 3x5@15lb's

Today was a really light day, it was simply 2x2x150m at about 70%. I wanted to be fresh for tomorrow's jump testing but to be honest both my hamstrings are bothering me, my left one in the superior region and the right one more inferior.
I had my body fat percent tested today, 7.9%. I guess that's what I was expected but I'm curious how it will change as I lose 10+ pounds this season.

TODAY'S WORKOUT

Warm-up
2x2x150m
Static stretching
Myofascial release

Today was the first of two three testing days, and although it didn't go as well as I may of hoped it's good to have some bench marks. My hamstrings were sore and I was really worried that the left one might tear so I felt like I was holding back a little bit. Hopefully fat testing tomorrow and jump testing on Thursday go better.

TODAY'S WORKOUT
Warm-up
2x35m (NT, 4.92s)
3xFlying 25m (2.92, 2.84, 2.81s)
Weights--
Squats 1x10@245lb's, 1x10@250.5lb's, 1x10@260.5lb's

A pretty quick workout--some core with hurdles thrown in. The first recovery day, went as well as it could have I suppose.

TODAY'S WORKOUT

45 minutes hurdle mobility
Core circuit--
135 degree plank 3x10
Side crunches 3x10@33lb's
Leg raises 3x10@20lb's
Ab pull-downs--5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Lunge med-ball twists 1x10@6kg (Each side)

   Well I jumped for the first time in 2 months, it felt kind of weird at first but after about 5 short approach jumps I started to get back into the rhythm. Each one seemed to be farther than the last but I didn't have a  measuring tape or anything to get an idea of how far they were. Just eye-balling them they seemed to be in the 11.80m-12.20m range. Next week hopefully I will get a couple on film.
   Today was a lot more work than I'm used to, hopefully my CNS isn't too taxed come Tuesday

TODAY'S WORKOUT

Warm-up
Light plyos--
Double hops 3x10
Backwards hops 3x10
Twisting hops 3x10
Left hops 3x10
Right hops 3x10
Bounds 3x6

Acceleration's 2x3@35m

Five step long jump x5
Five step triple jump x5

Weights--
Front squats 1x10@185lb's, 1x10@195lb's, 1x10@205lb's
Bench-press 3x10@135lb's
Romanian Deadlifts 3x10@185lb's

I can't wait to go to bed, I desperately need at least 8.5 hours of sleep, I only got about seven last night and all this compounded sleep deprivation has me quite fatigued. I took today off (minus working a 9 hour shift) to regenerate for next week which is "testing week". Tomorrow is the last hard workout then all the loads will be reduced (weights will be down to three sets opposed to five).
   Tomorrow is also my first practice in the Canada Games facility. It's definitely going to be nice being able to jump through the winter. I doubt I'll do much jumping tomorrow, if at all , but it is nice to have the option.

After a long week with sporadic sleep I barely got through today's workout, even though it was quite short. Last night the fire alarm in my building went off at 1:45am and then again at 4:00am so I was pretty tired all day. At least tomorrow is a rest day, I surely need it!

TODAY'S WORKOUT

Warm-up
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 3x10@35lb's
Side crunches 2x10@35lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10 (Each side)
Lunge med-ball throws 1x10 ((Each side)
Seated med-ball throws 3x10 (Each side)
Static stretching

I felt a bit flat today, and a few minor things were hurting--I felt some pressure in my hamstrings, especially the left one. I'm hoping after taking tomorrow a little easier (hurdles, core) then taking Saturday off I will feel a little better.

TODAY'S WORKOUT
Warm-up
Accelerations--
3x20m
3x25m
3x35m
Plyos--
Double hops 5x10
Backwards hops 5x10
Twisting hops 5x10
Left hops 5x10
Right hops 5x10
Bounding 5x6
Weights--
Deadlifts 2x10@225lb's, 3x10@245lb's
Back-extensions 5x10@75lb's
Pull up's 5x5@15lb's
Bulgarian split squats 3x8@155lb's

Winter is quickly approaching, it was the first night that felt "chilly", my least favorite season will be here in no time. I felt like I was stiffening up in the cold a bit, my hamstrings felt tight and I almost had to shut it down early but managed to hold on. In the weight-room I felt good, of course I am still putting on weight, 165.8lb's this morning. I can't wait to taper, it's better than Christmas

TODAY'S WORKOUT

Warm-up
Plyos--
Double hops 3x10
Backwards hops 3x10
Twisting hops 3x10
Left hops 3x10
Right hops 3x10
Bounding 3x6
Med-ball circuit@8kg
Back throws x5
Front throws x5
Left hammer throws x5
Right hammer throws x5
Push press x5
Seated twists 10 each side
Hill runs--
5x20m
4x30m
2x40m
Weights--
Squats 3x10@245lb's, 2x10@250.5lb's
Leg curls 5x10@115lb's

Today was the longest core workout I've done it a while, it took about an hour and consisted of 300 total movements. I feel like I'm getting significantly stronger but unfortunately I'm also getting heavy, I'm putting on about 0.5lb's per day. I'm now up to 165.8lb's, over five pounds heavier than I was three weeks ago. Hopefully it will be easy to cut without any strength loses.

TODAY'S WORKOUT

Warm-up
45 minute hurdle mobility package
Core circuit--
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 5x10@35lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's
Russian twisters 3x10@6kg
Med-ball twisting throws 1x10@6kg (Each side)
Lunge med-ball throws 1x10@6kg (Each side)
Seated med-ball throws 1x10@6kg (Each side)

My hamstrings are a little sore right now post-workout, I'll have to watch them tomorrow. Today's workout went pretty well, it was mostly speed with a little bit of conditioning thrown in. Weights went moderately well, my bench press is a little bit embarrassing and I still haven't got Romanian deadlifts down but fronts squats went better than they usually do.



TODAY'S WORKOUT

Warm-up
Accels 2x5@20m, 1x2@35m
Med-ball circuit@8kg--
Back throws 1x10
Front throws 1x10
Push press 1x10
Right hammer throw 1x10
Left hammer throw 1x10
Seated twists 1x10 (each side)
Hill runs 4x50m (up and down, continuous)
Weights--
Front squats 1x10@165lb's, 2x10@195lb's, 1x10@200lb's
Romanian deadlifts 2x10@227lb's, 2x10@185lb's
Bench press 1x10@115lb's, 3x10@125lb's (fail on #8 of last set)

It feels really good having today off, I feel like my lower extremities needed a day to recover. "Hard week" starts on Monday then the loads will be reduced a little bit for testing.

It's been a long week and next week will be even longer as the intensity steps up again. Tomorrow's rest interval is duly needed. I weighed in at 162.7lb's this morning, about a one pound increase in the last week. I'm expecting to go up to around 168lb's before cutting down at which point I will hopefully hit <157lb's.

TODAY'S WORKOUT

40 minutes hurdle mobility
Core circuit--
Leg raises 4x10@20lb's
135 degree pike 4x10
Standing twists 4x10@35lb's
Abdominal pull-down's 4x15@170lb's, 1x10@180lb's, 1x5@190lb's, 1x5@200lb's
Med-ball standing twists 1x10@6kg (each side)
Lunge med-ball twists 1x10@kg (each side)
Seated twists 1x10@6kg (each side)

The weather wasn't overly cooperative today, it started to rain pretty hard near the end of the workout but we got through it. Things got switched up a little today, shifting out of general prep. We did short hill runs focusing on accelerating more so than work capacity--the farthest one was 40m.
   Weights felt pretty good, I really hate dead-lifts though--I took a quick video, there's definitely some work that has to be done technically. They were a little better than they have been though, I might raise the weight next week, 245lb's perhaps.
   I feel like I'm getting faster, stronger and hopefully next month I will start to become more technically proficient, I can't wait to compete again, it's one of the only things I have been thinking about. My only worry is that the gains wont directly translate into a farther triple jump but I guess that's where the technical part of practice comes in.



TODAY'S WORKOUT

Warm-up
Hill runs--
4x20m, 3x30m, 2x40m
Plyos--
Standing long jump 3x5
Two foot hops 4x10
Backwards hops 4x10
Twisting hops 4x10
Left hops 4x10
Right hops 4x10
Low bounding 4x6
Weights--
Deadlifts 4x10@225lb's
Bulgarian Split Squats 3x8@155lb's
Back extensions 4x10@60lb's
Bent over row 1x10@40lb's, 3x10@45lb's
Pull-up's 4x5@15lb's (Fail on the fourth of the last set)

Today was a speed endurance day, not fun. I felt kind of heavy from where I ate right before but I manged to get through it. It's just one of those thing you have to suck up.

TODAY'S WORKOUT

Warm-up
Dynamic stretching
2x4x200m, 2 minutes between each; 5 minutes between sets.

They were all around 31s and the first/last ones were just over 30s.

Tonight was a little bit different than most of this season's general prep workouts, it more resembled the specific prep phase. We did speed work on gravel, 35m, 30m and finished with med-balls and weights. Everything still feels good, I felt strong in the weight-room, and had a good range of motion.
   I have been putting on almost half a pound a day, I'm guessing the creatine is finally starting to make me water-logged.

TODAY'S WORKOUT

Warm-up
3x35m, 3x30m, 3x25m
Med-balls--
Back throws 1x5@8kg
Front throws 1x5@8kg
Push press 1x5@8kg
Left hammer throw 1x5@8kg
Right hammer throw 1x5@8kg
Seated twists 1x10@8kg (each side)
Weights--
Squats 2x10@235lb's, 2x10@245lb's (good depth)
Leg curls 4x10@123lb's (struggled on last set or two)

Not much to say about today--it just was a normal Monday on all accords, hurdle mobility and core. I cut hurdles a bit short out of laziness, which I now regret, but overall it was "satisfactory". It's tough not knowing how I'm progressing, I can't wait to get some data.
   Side note: I am getting heavy, over the 163lb mark and still rising, I would be surprised if I'm close to 170lb's before I start to taper...

TODAY'S WORKOUT

Warm-up
40 minute hurdle mobility
Core circuit--
135 degree pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal pull-down's 5x15@170lb's, 1x10@180lb's, 1x5@190lb's, 1x5@200lb's
Back throws 1x10@8kg
Front throws 1x10@8kg
Side throws 1x10@8kg (Each side)
Lunge throws 1x5@8kg (Each side)

   Today was a pretty good day, everything is feeling good. I'm tired now though and I'm expecting my chest to be sore in the morning (from doing bench press for the first time in six months). As long as I can stay healthy it should be a good winter. I was particularly happy with weights after doing so much lactic work earlier

TODAY'S WORKOUT

Warm-up
Low impact plyometrics--
Double foot hops 4x10
Backwards hops 4x10
Twisting hops 4x10
Left hops 4x10
Right hops 4x10
Low bounding 5x10 (felt really good)
Med balls--
Back throws 1x7@8kg
Front throws 1x7@8kg
Push press 1x7@8kg
Left hammer throw 1x5@8kg
Right hammer throw 1x5@8kg
Seated twists 1x10@8kg (each side)
Lactic circuit (First circuit 60s on/30s rest; second circuit 60s on/30s off)
Squat hops
Med ball throws @8kg
Burpees
Pushups
High-knee running
Sit-up's
Hill runs--
4x50m hill (down and up)
Weights--
Front Squats 2x10@185lb's, 1x10@195.5lb's
Romanian deadlifts 3x10@185lb's
Bench press 1x8@135lb's, 2x10@121lb's

I just love the feeling of being one of the last people in the gym on a Friday night. I like putting in the work when I know everyone else is out partying and drinking. With week four coming to a close I feel pretty good, my weight is going up slightly but not enough to become a concern. It's hard to really get an idea where I am this time of year, without any testing numbers or speed work put in yet, but I feel that it's going to be a good season.

The green is pre-general prep, blue is transitional prep and the red is general prep:


TODAY'S WORKOUT

Warm-up
45 minutes hurdle mobility
Core circuit--
135 degree pike 3x10
Side crunches 3x10@33lb's
Leg raises 3x10@20lb's
Standing twists 3x10@33lb's
Abdominal pull-downs 4x15@160lb's, 1x10@170lb's, 1x5@180lb's
Med ball twisting throws 3x10 each side
Lunge med ball throws 3x10 each side
Sitting med ball throws 3x10 each side

Today went, alright--it was a pretty easy workout, not much expectation. I feel like I am getting stronger while my weight seems to be staying fairly constant. Whenever I thought about quitting or giving up I just kept repeating the phrase "pain is temporary" in my mind and it actually seemed to get me through a couple exercises that I otherwise would have dogged. I'm looking forward to back squatting again, from now on I think I'm going to do my warm-up sets with a box so I can't cheat on the bottom. I feel like that if right now, in the hypertrophic stage of training my weight stays in the low 160's that I should definitely be able to taper down to 156-157lb's for the competition season. I don't want to cut strength but I feel like I'm carrying a lot of "unneeded weight".

TODAY'S WORKOUT
Accelerations 2x3@35m
Low impact plyos--
Two-foot hoping 5x10
Backwards two foot hops 5x10
Twisting hops 5x10
Left hops 5x10
Right hops 5x10
Low bounding 5x10
Lactic circuit (4 down, 1 up where applicable)--
High knee running 60s
Crunches 60s
Push-ups 60s
Stair jumps 60s
Squat hops 60s
Med-ball push press 60s
Burpees 60s
Weights--
Deadlifts 3x10@225lb's
Bulgarian split-squat 2x8@135lb's, 1x8@140lb's (each side)
Back extensions 3x10@60lb's
Incline dumbbell press 2x10@50lb's, 1x10@50lb's

Today definitely showed symptoms of a down workout, everything was lighter than it has been. I found today's weight-room portion particular frustrating. I find the frustrating thing about squats is the more weight you put on the greater the tendency to "cheat" on the bottom. I felt like I was going to parallel but I was told that I was doing more of a 3/4 squat. So I dropped a significant amount of weight and went ATG, any farther down and I would have been stuck there. Oh well, hopefully tomorrow will go better than today.

TODAY'S WORKOUT

Warm-up
Latic Circuit (4s down, 1s up)--
High-knee running 60s
Crunches 60s
Stair jumps 60s
Quad hops 60s
Med-ball press 60s
Push-up's 60s
Burpees 60s
Plyometrics--
Two foot hop 3x10
Backwards hop 3x10
Twisting hop 3x10
Left hop 3x10
Right hop 3x10
Low bounding 3x10
Med-balls@8kg
Back-throws 2x10
Front throws 1x10
Push press 1x10
Hammer throws 1x10 (each side)
Seated twists 1x10 (each side)
Hill runs 4x50m
Weights--
Back squats 2x8@265lb's, 1x8@225lb's ATG
Hamstring curls 2x10@113lb's 1x10@123lb's

This is an easier week, or down week as it were. The quantity of work will be drastically reduced to allow for "healing" I may go all the way down to three sets or just drop it to four depending on how I'm feeling later in the week. So far everything is good, my body seems to be holding up while getting stronger. My bodyweight has started to go up a little bit but only by a pound so far. It will be hard to see where I'm really at until I start actually jumping but it's a good start.

TODAY'S WORKOUT
45 minute hurdle mobility package
Core circuit--
135 degree pike 3x10
Leg raise 3x10@20lb's
Standing twists 3x10@35lb's
Abdominal pull-downs 4x15@160lb's, 1x10@170lb's, 1x5@180lb's
Med-ball standing twists 2x10@5kg (each side)
Med-ball lunge twists 2x10@5kg (each side)
Med-ball seated twists 2x10@5kg (each side)

Very sloppy, not pleased with myself for my lack of effort. My hamstrings and glutes were very sore still and I didn't want to risk injury. Also my ankle which seems to flare up inconsistently was sore. I didn't get much of a lactic workout today but on the plus side, the laziness in the first part of practice allowed me to lift a little more effectively after.

TODAY'S WORKOUT

400m jog
Warm-up
4 hill runs (50m, 50m back)
Med-ball circuit--
Back throws 1x10@7kg
Front throws 1x10@7kg
Push press 1x10@7kg
Hammer throws 1x10@6kg (each side)
Seated twists 1x10@8kg (each side)
Low impact plyos--
Ankle hops 5x10
Backwards ankle hops 5x10
Twisting ankle hops 5x10
Left ankle hops 5x10
Right ankle hops 5x10
Low bounding 5x10
Weights--
Squats 2x8@250.5lb's, 1x8@260lb's, 1x8@265lb's, 1x8@270.5lb's
Romanian  Deadlifts 5x8@185lb's

Well today was the first time in a long while that I have taken off completely, it also coincidentally happened to be my birthday--19 wow, the years have been flying by. I did work 2-11pm though, so it wasn't like I had much time to enjoy the break haha

   Ahh I have been incredibly sore all day, through the hips, glutes and hamstrings--ESPECIALLY hamstrings. I feel like if I had tried to run today I would have surely pulled or tore something. So I didn't. All I did today was a forty-five minute hurdle mobility package followed by a lengthy ab circuit. I definitely need to take tomorrow off. I'm feeling pretty Jaded.
   In an hour I turn 19, I really don't want to--If I could, I would stay 18 forever, aging scares me. Oh well, hopefully I'll stay 19 forever.

TODAY'S WORKOUT

Light jog
45 minutes hurdle mobility
Core circuit--
135 degree pike 5x10
Leg raises 5x10@15lb's
Side crunches 5x10@33lb's
Standing twists 4x10@35lb's
Ab pull downs 5x15@160lb's, 1x10@170lb's, 1x5@180lb's
Med-ball twisting throws 2x10@5kg
Med-ball lunge throws 2x10@5kg

Today went pretty well, not much to say besides it was tiring. I was happy with my progress in the weight room. All my lifts seem to be going up and dead-lifts seem to be getting more comfortable. Looking forward for tomorrow being a little bit of a down day then Saturday being off, whew! My quads were tight all day and now my glute-hamstring area seems to be hit pretty hard, I might be able to triple jump 12.00m right now hahahah

TODAY'S WORKOUT

Warm-up
Circuit(4s down, 1s up where applicable)
Burpees 60s
Push-ups 60s
Med ball push press 60s
Quad hops 60s
Static running 60s
Leg raises 60s
Weights--
Bulgarian Split squats 3x8@135lb's (each side)
Deadlifts 2x8@201lb's, 1x8@225lb's, 1x8@235lb's, 1x8@245lb's
Back-extensions 5x10@60lb's

Today was pretty sloppy, I'm not overly pleased with how it went. I'm not overly suprised, since yesterday was a pretty heavy "lactic" day. My legs just felt heavy when I was running, especially around the last 50m. I wasn't exactly "tearing up the track" but of course I guess I never am. I am interested to see where I am speed-wise compared to last year. I ran 2.74s for the flying 25m I believe. If I could get it down to ~2.65s I would be ecstatic.

TODAY'S WORKOUT

Warm-up
3x200m@~70% (28.5s, 29s, 28.6s)
3x150m@~70% (19s, 20.2s, 20.2s)
Core circuit--
Leg raises 5x10@15lb's
135 degree Pike 5x10
Side crunch 5x10@33lb's
Abdominal pull-down 5x15@160lb's, 1x10@170lb's, 1x5@180lb's
Med-ball hammer throws 2x10@6kg each side
Back throws 1x10@6kg
Lunge position side throws 2x10@6kg
Front throws 1x10@6kg
Vertical front throws 1x10@6kg

Today's was... so-so. I moved into residence today at the University so the whole day has been kind of hectic but I managed to get an "alright" workout in. It was the first time I trained in a group since July, the workout was short but fairly tough--strengthening the lactic system. We did two circuits of exercises that went 4 seconds slow and one second up, i.e. pushups, burpees. Weights were kind of lacking though, I still haven't got the hang of front squats so the weight began to slip, I couldn't get 10 reps on the last two sets because the bar was too low. I felt some tension in my abdomen too, so I cut a couple other things short.

TODAY'S WORKOUT

Warm-up
2 circuits-- (30s break between exercises)
60s push-ups
60s high knee running
60s crunches
60s ankle hops
60s Med-ball throws
60s burpees

Med-ball Circuit@8kg--
10 back throws
10 front throws
10 push press
10 hammer release (each side)
10 sitting twists (each side)

4 hill runs (~20s running)

Weights--
Front squats 2x10@185lb's, 1x10@195lb's, 2x8@195lb's
Incline dumbbell press 5x8@45lb's
Leg curls 2x10@123lb's
Bent over rows 1x10@45lb's

Today ended up being another off day except for a very brief core circuit that I did that's not even worth mentioning. I'm going to tack today's workout onto Wednesday's and hopefully get back on track tomorrow, which is the first group practice I will have attended in over a month and a half.

Today was supposed to be an off day, and it pretty much was. I did end up going for a run in the evening, about 25 minutes just to loosen up my legs, I was tired of sitting around all day.

I pleased with how today went, especially in the weightroom. It definitely has been a hard day, I woke up at 7:30am, went straight to St. Mary's to start today's circuits and tempos. From there I went to Dal for weights, then to work from 2-8:45pm and THEN to the airport and straight to Gander Newfoundland where I will be setting up camp for the next day and a half. Tomorrow's going to be an off day as far as I know (Today and tomorrow flip-flopped).

TODAY'S WORKOUT

Warm-up
4 sets of circuits (same as Tuesday)
Tempo--
5, 45s on 1:30 off
6 hill runs (up only)
Weights--
Squats 3x10@245lb's, 1x10@250.5lb's
Bulgarian Split-squats 4x5@135lb's
Back extensions 4x10@60lb's

Mehh, I hate playing catchup, I combined half of two workouts today so I'm not really any farther ahead then I was before but I guess that's the way it goes sometimes.
Everything I did today felt good though, all the weights are up from last week and my body weight is down (which I find weird considering I am in the hypertrophic phase of training) I guess all the general fitness stuff has been burning more calories. As long as I am getting stronger my body weight can go down as low as it wants, I'm not complaining.
I am going to Newfoundland Saturday night until Monday afternoon so I'm going to have to push even more workouts around unfortunately. It'll all workout though.
TODAY'S WORKOUT
Light 1500m jog
Dynamic warm-up
Front Squat 2x10@179lb's, 1x10@184.5lb's, 1x10@190lb's
Deadlifts 2x10@185lb's, 1x10@190lb's, 1x10@201lb's
Incline dumbbell press 2x8@50lb's, 2x6@50lb's
Medball twisting throws, 2x5@6kg (both sides)
Incline pike 4x10
Leg raises 4x10@15lb's
Side crunch 4x10@33lb's
Ab pull down's 4x15@160lb's, 1x10@170lb's
Standing twists 1x10@33lb's

Ended of only getting four hours of sleep; today was an off day--now I have to play catch-up the rest of the week..

Today was definitely a change of pace from the usual, I don't think you can even really call it a workout but I walked 60km with a few friends, mostly on train tracks, and it took about 13 hours including frequent stops including an hour and a half for lunch. It was definitely a unique experience, last summer I walked 50km so this kind of 1-up'd it.
   The walk started at the track in Lower Sackville, went into Fall River, Bedford, Halifax, Dartmouth, and where I live right on the Cole Harbour border. I was pretty tired upon finishing but to be honest I definitely could have gone a lot farther. I have always wanted to do 100km so maybe that will be a project for next summer.

Not even comparable to last Tuesday, 1000 times better.
Today was the first hard workout of "medium" week and it wasn't nearly as bad as I was expecting. I pretty much breezed through the circuits even though I did four instead of three. The only negative was my calf started to feel kind of sore, I was worried I wasn't going to be able to do tempos afterward but it refrained from getting any worst.
The length of the tempo runs increased today too, up to 45s. They were... Hard... But in a good way, when I finished I was exhausted but refreshed.
Weights were great, last week when I did hang snatch I was losing my balance and couldn't straighten my arms under the bar but today I felt like I found the sweet spot, where I felt like I locked my shoulders into place. If it was later in the season, where snatch is a relevant exercise, I probably would have upped the weight but where it was about learning the lift I left it at 115lb's. Romanian deadlifts felt good too, no lower back discomfort and a good pull in the glute-hamstring area.

TODAY'S WORKOUT
Warm-up
4 circuits--
15 burpees
20m bounding
15 pushup's/crunches
3 pop-up's
20 bicycles/15 wall touches
10m left hops
10 rotational pushups
10m right hops
15 tuck jumps
20m bounding
20 crunches
Tempos--
5 sets of: 45s on/90s off
6 hill runs (up only)
Weights--
Hang snatch 4x3@115lb's
Romanian deadlifts 4x10@179lb's
Bent over rows 4x10@40lb's
Pull-up's 1x6, 3x3

I also made a visual representation of training since last March, it seems to be fairly sporadic, but now that I have a better understanding of periodization this season should have a more noticeable pattern.

 Green is general prep, blue is specific prep, red is a competition week and orange is competition phase.

Wow I can't believe there are only two days left in August, after Juniors the summer seemed to pass unbelievably slowly but overly the last few weeks it has picked up again; August has flown by! Maybe it's because of the weather, most of July was overcast and rainy while pretty much all of August has been sunny and nice.
Anyways, I went for a 3km run this afternoon to try to loosen up. My legs are unbelievably sore for yesterdays workout and I know exactly what it is from, the single-legged squats I did yesterday. I didn't even put that much weight on for them but still my legs are destroyed. I'm hoping they feel better tomorrow and I'm definitely hoping they are fine for Wednesday's 60km walk haha.
Today was the first day I have done a weighted core circuit since I have started back up again and it wasn't as bad as I thought it would be. I got through it.

TODAY'S WORKOUT

Light 3km jog
Leg raises 4x10@15lb's
Side crunch 4x10@33lb's
135 degree pike 4x10
Standing twists 4x10@33lb's
Reverse crunch 4x10@33lb's
Ab pull downs 4x15@160lb's, 1x10@170
Front throws 1x5@8kg
Back throws 2x5@8kg
Side throws 2x5@8kg (each side)

Woww... I am not used to getting up this early, I woke up at 5:40am so I could get to Goorsebrook Field by 7:00am. It was pretty hard at first starting that early and being motivated but by the time I finish the circuits and tempo runs I started to get into it and by the time I made it to the weightroom I was feeling pretty good. I'm not going to lie though, I did dog it a bit in the circuits--I feel like I'm physically getting more fit but mentally they are getting tougher. This was the last workout of easy week, now the intensities and extensiveness will increase slightly.

TODAY'S WORKOUT

Warm-up
Circuit (3 times through)--
15 burpees
20m bounding
15 pushups/crunches
3 pop-ups
10 rotational pushups
10m Left hops
20 bicycles
10m right hops
15 tuck jumps
20m bounding
20 crunches

Tempo: 5x(30 seconds on, 60 seconds off)
Hill runs 5 times up (grass was to slippery to go down)

Weights--
Squats 2x10@225lb's, 1x10@245lb's (65%, 70%)
Bulgarian Split Squats 3x8@135lb's
Back Extensions 3x10@60lb's

It's funny how every training week I look forward to having an off day on Saturday but then when it comes I just want to go out and start training again. Rest today was definitely needed though, my calves are still a little tight (I'm expecting them to be 100% by tomorrow) and my overall energy level is way down. I worked today (am still working I suppose) from 2:00pm-11:00pm so I wouldn't be able to do much today anyway even if I wanted to. I work tomorrow from 12:00pm-9:00pm but I don't want to disrupt this week's microcycle so that means a 6:00am workout it is! It's not ideal but I still think it's better than trying to move everything around.
I'm going to be having an interesting "workout" on Wednesday too, instead of running 5km as originally planned I am going to be walking 56-60km. It is the third time I have done such a walk, they are always a good time so it will be nice to mix things up. It's certainly not something I would want to do every week but once a year shouldn't hurt

Wheeew, I'm starting to feel the accumulative effect of this week's training. I am very glad that tomorrow is a rest day, I definitely need it. I went for a run this morning and I was laboring, it was only 3km but my lower legs are still tight from sand running on Wednesday. I just feel flat overall, which is to be expected. I am in a two week phase of pre-general prep right now and then the third week is a transitional phase into the season's main prep phase; a full weight program will be implemented during this block as well. The next three weeks are where most of the hypertrophic gains will be made and will lead into a fourth unloading week consisting of testing. That's everything until October 9th. Here's a graphical representation:

On a side note I will be doing a brief core circuit. I am not starting a weighted core program until the end of this two week phase.

TODAY'S WORKOUT

3km run
20 Crunches
40 Bicycles
20 Crunches
20 Bicycles
3x10 Seated twists
3x10 Pikes
3x10 Scissors
3x10 V-sits
2 two minute planks
1 minute plank left/right

This was a sloppy workout, in the weight room in particular. I had three exercises to complete, deadlifts, front squats and incline dumbbell press.
Front squats were... Well it was pretty obvious that it has almost been a year since I have last done them. The problem was the same problem everybody has with front squats, the grip. The bar was slowly slipping through all ten reps. I think that this will be easy to fix for next week but it was just pretty frustrating for today.
Deadlifts were a mess, I don't know why I can't get the hang of this lift. Every time I try doing them I end up straight legging them. I felt like I was starting to get the hang of them when I phased them out last season but today, with pretty much no weight on the bar, my form was terrible. I will definitely have to spend some more time studying.
Incline dumbbell press, well my arms with just dead from all the pushups in the circuits. I got ten reps for the first set, six for the second and five for the third. I was too off mentally from the deadlifts at this point I didn't care.
The circuits/running actually went pretty well, it felt easier than it did on Tuesday, I believe I'm getting more fit. My stride felt good too, nice and relaxed.
Tomorrow I am measuring my body weight, last week I was 161.4lb's so I'm guessing I'm slightly less this week from all the fitness work.

TODAY'S WORKOUT

Warm-up
3 times through circuit--
15 burpees
20m bounding
15 pushups/crunches
3 pop-ups
10 rotational pushups (5L/5R)
10m left hops
20 bicycles/ 20 wall touches
10m right hops
15 tuck jumps
20m bounding
20 crunches

Tempo runs--
Five sets of 30s on/60s off
3 Hill runs (up and down)

Weights--
Front Squats 1x10@168lb's, 2x10@177lb's
Deadlifts 3x10@179lb's
Incline dumbbell press 1x10@50lb's, 1x6@50lb's, 1x5@50lb's