TODAY'S WORKOUT
800m jog
Warm-up
SL Leg press 2x8@190lb's, 1x8@235lb's
Hanging leg-raises 3x10
Tempo squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Glute-ham raises 3x8@5.5lb's
Oblique crunches 3x10@65lb's
Leg curls 3x8@133lb's
Twisting Decline leg raises 3x10 

Today was a rest day, surprisingly my knee seemed to respond well to last night's workout which means I will probably move ahead and increase the intensity this week. It will be nice to start sprinting and doing higher intensity exercises again, I would also like to start getting into light plyos if I can handle knee extension without any pain.

I'm hesitant to say that my knee is coming around since I've been here countless times before, saying that it will only be another couple days and then finding that it only became inflamed again. I was able to do runways relatively pain free although I didn't try to plant. Probably wasn't getting great extension out of the back but felt pretty bouncy. I tried doing some double legged hops with a shallow knee bend, focusing on complete knee extension and it seemed to hold up alright and actually felt less sore afterwards.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x7
Hang snatch 4x3@135lb's
Hang clean 4x5@165lb's
Bunny hops 3x10
Static stretching
Rolling

My knee hurt while jogging during my warm-up but the squats didn't seem to bother it much until I started going really deep. I feel like it is getting better but I'm not sure if I'll be able to do any jumping tomorrow--at the very least I'll do runways.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10@20lb's
Tempo squats 5x10 (135, 135, 155, 175, 185lb's)
Incline dumbbell press 3x5@65lb's
Reverse Hypers 3x12
Glute-Ham raises 3x8
Decline leg raises 3x10
Abdominal pull-down's 3x10@200lb's
Bent-over rows 3x10@65lb's
Seated twists 3x10@33lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Static stretching
Rolling

Knee was kind of sore while warming up but not as acutely as it has been which may be a good sign. Squatting didn't hurt until I got up to 245lb's deep and it didn't hurt until the bottom of the movement. Tomorrow is another low intensity day then I'm hoping to finally be able to do some short approach on Saturday.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Ankle hopping circuit x5
Deep squats 1x8@225lb's, 1x8@235lb's, 1x8@245lb's
Romanian deadlifts 3x8@185lb's
Static stretching

I felt alright today, not much to say. Knee wasn't overly painful squatting but felt pretty weak. At this point I would say it's not looking good for the near future

TODAY'S WORKOUT
800m jog
Warm-up
SL Leg press 1x8@190lb's, 2x8@235lb's
Hanging leg-raises 3x10
Tempo squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Abdominal pull-downs 5x10@200lb's
Glute-ham raises 3x8@5.5lb's
Oblique crunches 3x10@65lb's
Leg curls 3x8@121lb's
Decline leg raises 3x10
Side plank holds x35s
Side plank raises x10
Leg raises x10
Static stretching
Visualization

Took today off, spent most of the day icing my knee which is still more sore than it should be... Feeling really sore from yesterday everywhere, shoulders, quads, back ect.

My knee felt a lot better today squatting than it did yesterday, maybe because I took I lengthy warm-up beforehand. But I got up to 6x285lb's without any pain although I did feel like I lacked stability. I'm hoping squatting regularly will help balance things out.
First front squat pb in a long time haha and probably the only time I've pb'd by 1lb in the weight room.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Ankle hopping circuit x5
Squats 2x6@275lb's, 1x5@285lb's
Front squats 1x8@185lb's, 1x8@195lb's, 1x8@206lb's
Romanian deadlifts 3x8
Leg curls 1x8@125lb's, 1x8@130lb's
Static stretching
Rolling

The knee was sore again today, but only after squatting... But it got really sore. I'm hoping that loading it with squats this week but abstaining from any jumping or running activities will kick-start the recovery.
   I had a Canada Games team-building type thing this morning, at least if this season does go to hell in a hand-basket I'll still have something to train for this summer. It's always been my goal to make a national team and this is a good opportunity to prove myself on the national level and bring some momentum forward for the next couple of years.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10 

I felt better today but my knee was the limiting factor... I couldn't do any jumping and even runways hurt. Weights also hurt. I'm going to be reverting back into a general prep type set up for the next week as I try to heal up... If I'm still not healing might have to deload completely and call this season quits.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x6
Hang cleans (FAST) 3x5@165lb's, 3x3@185lb's
Jerks 1x2@185lb's
Static stretching

Felt absolutely terrible today, in every way imaginable. Went to the gym this morning to do the general strength routine I missed on Wednesday but was absolutely useless, I think this is a sign of overeaching... I tried eating a little more today and I actually don't feel as bad as I did this morning, hoping that I'm feeling better for tomorrow...

TODAY'S WORKOUT
800m jog
Static stretching
Rolling

The frustration continues, this knee is the bane to my existence--it consumes all my thoughts, and I worry every day... that it may not heal quick enough. It's even gotten to the point where I wake up in the middle of the night from dreaming about it. I would trade anything for my health at the moment...
   I wasn't able to do any plyos again today, sprints where terrible--didn't feel like I had any stability in the capsule and wasn't able to extend. I was able to do very light weights but nothing over about 70%.
   I was also feeling exhausted all day which is a little surprising considering yesterday was an off day and I didn't really do anything. Tonight seems like a good idea to get 10+ hours of sleep and "Reset" my body.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Acels--
2x20m
2x30m
2x40m
Weights--
Hang snatch 4x3@135lb's, 2x3@140lb's
Jerks 1x3@140lb's, 2x3@145lb's
Hang cleans 3x5@165lb's (FAST)
Static stretching
Rolling

Took today as a chance to recover, didn't do much to be honest--I was feeling pretty run down so I just took it as a chance to relax.

TODAY'S WORKOUT
Light stretching
Rolling

Not a good day... Knee was sore even while running and couldn't do any plyos. Hurt to lift...
   Trying not to let this one bad workout get me down but it's discouraging to say the least. I think part of the problem was that I was rubbing it all day which caused it to get inflamed.... Just keep moving forward.

TODAY'S WORKOUT
600m Jog
Warm-up
Dynamic mobility
Flying 25m x3
Flying 10m x3
Hang cleans 4x2@225lb's
Jerks 3x3@135lb's
Leg curls 3x8@135lb's
Light stretching

Felt good this morning, the knee is definitely coming around--I can't wait to be over this for once and for all--not quite sure how the rest of the week will on fold as of yet... There's even like a 3% chance I may even compete this weekend but only if I'm comfortably back to 100% by then... We will see.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility
SL leg-press 3x8@185lb's
Hanging leg raises 3x10
Tempo squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1X10@185lb's
Shoulder press 3x8@45lb's
Glute-hamstring raises 3x8@5lb's
Oblique crunches 3x10@65lb's
Leg curls 2x8@130lb's, 1x8@125lb's
Decline twisting leg raises 3x10
Seated twists 3x10@33lb's
Pull-ups 3x5
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Leg raises x12
Side plank raises x10
Side plank holds x35s
Glute bridge 3x10

Evening--

Didn't have it today, wasn't feeling too special and couldn't clean 255lb's for 2 like I wanted, got the first one but missed the second catch. I was pretty disappointed at first but it has still been a very successful training block, I put 10lb's on my snatch, 10lb's on my clean and jerk and 7lb's on my clean so I can't complain. I know if I felt like I did on Thursday when I got my snatch pb I would have had a big clean today but it was early in the morning and I was a little flat. If 2x255lb's is a near miss when I'm not feeling great, that's a very good sign. I'm stronger than ever, and my knee is starting to come around. Yesterday was a very successful session considering it was my first time jumping all season. If I can hit 9.10m off a standing triple when I'm still broken and holding back then I should be able to go 9.50m+ by the end of the season (pb is 9.39m) I'm really excited to really get things going, I'm feeling more like myself than I have in a long time and know that I'm going to have a great season if I stay healthy, everything is starting to come together.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Hang clean pulls 2x135lb's
Hang power cleans 1x3@185lb's, 1x2@205lb's, 1x2@225lb's, 1x2@245lb's, 2x2@255lb's (o-)
Clean and jerk 2x2@185lb's, 1x2@205lb's
Jerks (FAST) 3x3@135lb's
Light stretching

Evening--
10 minute bike ride
Light stretching
Mobility
Visualization

Today went fairly well, I was actually able to do some light jumping (standing long and triple) I built up with them, starting art about 60-75% and working up to near max. My best for each were about 9.10m and 3.05m which are both a ways off my pb but considering I still felt like I was holding back that last 2-3% and I haven't really been able to do anything plyometric in a while I'll take it. Especially with standing triple there is a learning curve so I'm expecting the distances to go up quick.
Runways were also fairly decent, I managed to get bang on the board on my last one (on video it looks like less than half a centimeter). I did six in total I felt like I did a better job of driving after each one.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x6
Standing long x5
Standing triple x5
Standing five bounds x1
400m cool down
Static stretching
Rolling

Today was an off day, felt kind of lazy but had an exam today and had to study most of the night for another one in the morning. Hoping I'll be able to do some light jumping tomorrow!

TODAY'S WORKOUT
Static stretching
Rolling

This week was probably the best of the season so for, I set two weight room pb's today and hit my season goal for hang snatch. If I can hit my clean goal on Sunday I'll be all set to move ahead to the next stage of training. Hopefully by then my knee will also be ready... I tested it ever so lightly today doing bounds at about 40%ish, no pain but felt a little off. I am hoping I might be able to do some light stuff on Saturday, maybe standing triple and bounds if I'm lucky, if not I'll hopefully start bounding next Thursday.

TODAY'S WORKOUT
Morning
600m jog
Warm-up
Dynamic mobility
Accelerations
2x20m
2x30m
2x40m
Ankle hopping circuit x5
Bounds (LIGHT, LIGHT, LIGHT!) 5X6
Rolling

Evening
5 minute bike ride
Mobility
Hang power snatch 1x3@115lb's, 1x2@135lb's, 3x2@155lb's, 1x2@160lb's, 1x2@170lb's (pb )
Clean and jerk 1x2@185lb's, 1x2@200lb's, 1x2@210lb's
45 minutes static stretching and rolling

I felt pretty good this morning, it was a little harder getting up at 5:30am than it was on Monday but I survived. I have one more early morning tomorrow then I think I'll be back on schedule. The knee is coming along, still no jumping but getting close.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10
Tempo Squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Reverse hypers 3x12
Glute-ham raises 3x10
Decline leg raises 3x10
Seated twists 3x10@33lb's
Abdominal pull-downs 3x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Bent-over rows 3x8@65lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Rolling
Stretching

I didn't get a great night's sleep last night so I felt kind of tired for the first part of my warm-up but actually felt pretty good once I got going. I really wanted to "test" my knee but I refrained from doing so--I think this is the first practice my knee has felt as good coming out as it did going in.
I think I'm going to try to build some sort of arch support that will fit into my spike because I feel like when I sprint my foot kind of collapses and I'm losing a lot of elastic energy.
The next two weeks are a critical part of the season, if I can hit the weight-room numbers I'm looking for and my knee heals up I could transition nicely into more explosive work in the weight room and jumping.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x3
Flying 10m x3
Ankle hopping circuit
Weights--
Hang power snatch 5x3@135lb's
Jerks 3x3@135lb's
Hang power cleans 4x3@165lb's
Explosive bench press 6x2@95lb's
Static stretching

The gym was only open 6-8 this morning so I had to get up pretty early but oddly enough I felt great! Was the best I felt doing general strength stuff all season. I have to get up early on Wednesday to do a pretty similar workout so hopefully I can capture that same feeling. If I feel as energetic I did today I may consider doing more early morning workouts in the future. I also was able to squat up to 177lb's without any knee pain which is still less than 50% of my max but I have been getting pain at the bottom with 135lb's as of late so that's a promising sign. I'm not saying that's all I could have down without pain but I know that I can do at least that much. I have a feeling that I wouldn't have really felt anything until I got to about 300lb's or so.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility

Today was alright, but not great. I want to be able to hang power clean 255lb's for doubles before I move on to more explosive weights, I came close today I got the first one and didn't try the second. Considering I have really only lifted heavy 2-3 times all season I guess I'll take it for now. I feel like if my knee wasn't bothering me a little I would have been more inclined to going all out. Clean and jerks were terrible, I was fatigued and got sloppy--failed the last rep at 210lb's, I weight I should have been able to do. I find I never lift well in the mornings anyway.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Hang power cleans 1x2@205lb's, 1x2@225lb's, 1x2@235lb's, 1x2@245b's, 1x2@255lb's (o-)
Clean and jerk 1x2@185lb's, 1x2@200.5lb's, 1x2@210lb's (ox)
Light bike ride
Static stretching

Today I did runways for the first time of the season, 17 steps put me at 31.80m which I expect will become mid 32's by the end of the season. I did 7 and 6 of them were right on the board and 1 was an outlier way behind. I didn't feel outrageously quick but I felt alright considering I was still babying my knee a little. I was going to do 8 in total but my knee was a little sore on the last one so I stopped. I'm looking forward to being healthy so I can really get into it.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x7
400m cool down jog
Static stretching
Rolling

Took today as a chance to recover, my legs are still a little rubbery from all the tempo squats so it felt good to have a day without them. My knee it's about the same as it has been, not jumpable but sprintable. I'm going to use tomorrow as an oppurtunity to get in some work done on the runway.

TODAY'S WORKOUT
Leg raises x12
Side plank raises x10
Side pank hold x35s
Static stretching
Rolling

The frustration continues again, I tried to do some very light plyos but found that my knee instantly got sore again. I didn't want to do weights either, in fear of making it worse but I think that the only reason I have been having trouble with weights is because I "test" my knee and then go to the weight room. If I just accepted that my knee is sore then I wouldn't have any problem so I'm going to not "test" it for the next week.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
2x20m
2x30m
2x40m
Light bounds 3x5 (sore)
Explosive bench press 6x2@95lb's
Jerks 6x3@135lb's (Fast)
Tempo squats 5x10@135lb's (5-0-1)
Static stretching

Today was a low intensity day, just general strength. I did slow tempo squats to rehab my knee and they were fairly painful while doing them but I felt really good afterwards. I'm seeing a specialist tomorrow night so hopefully he will be able to provide some insight to jumpstart this recovery process because I'm tired of being on the precipice of being healthy... I just want to go over the edge and be able to jump without worrying if I'm making things worse... It's been a frustrating couple months and I feel really bipolar right now. I either feel really excited and look ahead to the future with optimism or become enraged at only being able to put half the work I would like to in... Only time will tell what is to come.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility
Rehab squats 5x10@135lb's

There are good days and bad days... Today was a bad day. I might just be trying to be more protective but I couldn't do weights tonight. I did one hang clean rep at 225lb's and it just didn't feel "right" in my knee so I shut it down. I was beating myself up pretty hard earlier but it's for the best. I just want to take things to the next level and become I triple jumper again but time is against me and I want to jump NOW. If I do however, I will regret it in the long run so back to rehabing...

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x2
Flying 10m x3
Hurdle hops 3x5

I don;t know what I did but I was SO sore today. My tibialis anterior muscles on both sides were really painful to walk on and my quads had seen better days as well. To be honest I think it may have been from the rehab squats I had been doing, to put more strain on the tendon I shifted more weight onto my toes--that may have been what did it.
   I just had a nice warm bath, ultrasounded my knee and am now icing before I go to bed, the knee is definitely coming along and I think I'll be able to do some light jumping on Saturday, it's incredibly frustrating, I feel great except for this one part of my body. It's hard to assess progress since I didn't strain it today but it's less tender to touch and the swelling seems to be going down. If I'm feeling particularly bold tomorrow I may try some light plyos on it because I am very comfortable with my limits at the moment and am confident that I'll be able to stuff before I suffer any major pain.

TODAY'S WORKOUT
10 minute bike ride
Rolling
Static stretching
Visualization

As expected I was feeling pretty drained from last night especially were I did most of today's workout in the morning which was about 12 hours later. My knee feels as good as it has been on "good" days so I'm excited to finally rid myself of this injury. I definitely think that I'll be able to do some short approach work next Saturday as long as I refrain from doing anything stupid until then.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility

December, now things are starting to get real. Today was kind of, technically, in a way, a meet. I really wasn't comfortable with my knee so I didn't jump, I took one five stepper before shutting it down. It wasn't really "sore" but I felt like one bad jump and it could have been. Even off five steps I held back. Instead of looking ahead to the ultimate goal this season, I'm trying to focus on the micro details--right now my goal is to get healthy this week and be able to do a technical practice on Saturday, the first one of the season. Even if I can just get up to five step triple jumps pain free then it will have been a success. Then hopefully I'll be able to get up to 7-9 steps the week after and open the season the week after. It's weird, at the moment I haven't done any real technical work yet and am very far away from being a "jumper" but I'm feeling really good right now. I can appreciate the season for one it is, a slow climb towards peaking in March. The next two weeks will be a good chance to get strong and start doing light technical stuff, focusing on coming off of the hop,which is really where I feel like I'm weak right now, I don't feel my body would be able to absorb the first phase. After that it's four weeks to really get competition ready and get 3 progressively better meets in during January. Then in February four more weeks to become explosive and really refine technically and really focus on being able to transition from the hop-step. Then finally, drop a big jump at AUS at the end of February and then jump 14.80m+ at CIS in March.
   Set a x2 hang power clean pb today which I'm quite happy with, 251.5lb's (old one 245lb's) and tied my clean and jerk x2 pb. So all in all, even though I couldn't jump, it was a good day.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Light bounding
Five step triple jump x1
Power Hang Clean (2x5@135lb's, 1x5@185lb's, 1x5@205lb's) 1x2@225lb's, 1x2@235lb's, 1x2@246lb's, 1x2@251.5lb's, 1x2@255lb's (x-)
Clean and jerk 1x2@185lb's, 1x2@195lb's, 1x2@205lb's
Frog jumps 5x5
Rehab squats (5 seconds eccentric) 2x10@135lb's, 2x5@185lb's
Static stretching
Rolling

My knee was really sore today from trying to do some light jumping last night, I woke up and the first thing I noticed was my knee throbbing. I'm guessing the acute pain will be gone tomorrow but I don't know if I'll be able to triple jump tomorrow. I'm on two minds about it--on one hand, it's already December and I haven't even touched a pit in practice yet and I really don't feel like a triple jumper at the moment because it's been so long since I've jumped. But on the other hand I don't want to risk the whole season on a meaningless warm-up... And if I don't take care of my knee now then it might be a lingering issue for the rest of the season... I guess it really depends on how I'm feeling in the morning.

TODAY'S WORKOUT
10 minute bike ride
Static stretching
Rolling
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Today was... pretty good I suppose. It's frustrating being so slow, I know it's not the be all end all but where my knee has been bothering me and I haven't been able to do a lot of plyos it would be nice to see more of an improvement. I ran quicker than last week which I guess is a start but still off of my pb. I tried to do some light plyo's but it bothered my knee too much and I had to go very light unfortunately. I'm still going to try to compete this weekend, probably off of 9 steps just to keep things safe.
   The only really good thing about today was I set a power hang snatch pb, 165lb's for two which matches my power snatch pb. Now it's time to break 250lb's for power hang-hang doubles!

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
2x20m acels
2x30m acels (4.30s, 4.29s)
2x40m acels
Bounds 3x5 (3 steps in)
Hops 3x5 (very light left side)
LLRRLLRR x3
Weights--
Hang power snatch 2x2@155lb's, 1x2@160lb's (oxo), 1x2@165lb's (oo), 1x2@170lbs (x-)
Explosive bench-press 6x2@11lb's
Static stretching
Rolling

Definitely didn't feel overly special today, quite flat and tired actually. Also my stomach hurt for most of the day, it was probably something I ate but I\m not sure what, maybe just a combination of things. It made it a bit hard to workout this afternoon but I did what I could. Hopefully it's better tomorrow--I just ordered some probiotics today so I'm hoping they help my reoccurring stomach issues.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility
Rehab squats 2x8@135lb's, 1X8@155LB'S (slow)
Decline twisting leg raises 3x10
Seated twists 3x10@33lb's
Bent-over rows 3x8@65lb's
Shoulder press 3x8@45lb's
Hanging leg raises 3x10
Romanian chair leg lifts 3x10@20lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's

Evening--
5 minute bike ride
Static stretching
Rolling

I didn't feel great today--flat, tired, lethargic ect. I think I did too much work yesterday and it really effected me today because I felt really slow and weak in the weight room. Tomorrow I'm going to eliminate all of the lower body weights besides squats and just focus on upper body/core and not pushing anything too hard.
   I was hoping for a hang clean pb but sadly not, I couldn't catch 250lb's but hopefully on Saturday I'll be feeling stronger.

TODAY'S WORKOUT
600m jog
Warm-up
Flying 25m x2 (2.85s, 2.86s)
Flying 10m (1.15s, 1.12s, 1.11s)
Hurdle hops 5x5
First phase pass x5
Weights--
Hang clean 2x4 (225lb's, 230lb's, 240lb's , 250lb's (ox, caught deep))
Clean and Jerk 2x2@185lb's, 1x2@190lb's
Leg curls 2x8@130lb's, 1x8@135lb's
Static stretching

I felt pretty good today, really I haven't done much in the last couple of days--Friday was a recovery day, Saturday was a competition which I only took four long jumps, Sunday was another recovery day. It felt good to get back into the weight room today, I didn't do anything too strenuous -just a circuit to promote recovery and some visualization in the evening.
   Tomorrow I'm hoping to set a hang clean pb (for sets of 2's). My current pb is 245lb's and last week (which was my first time doing them since August) I caught 235lb's with ease so I'm going to try 225, 230, 240, 250 tomorrow I'm also hoping to get a decent flying 25m and/or flying 10m time since the top speed volume has been reduced.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility
SL leg-press 3x8@225lb's
Glute-hamstring raises 3x8
Rehab squats 3x8@135lb's (slow)

I wasn't too sore today, a little bit around my shoulders and abductors but I've definitely been worse. The gym was still closed today so today was an easy day and tomorrow I'll do my normal Sunday workout.  I really tried to focus on stretching out my hips.

TODAY'S WORKOUT
10 minute jog
30 minutes stretching
15 minutes rolling
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x35s

I have mixed feelings about today--it was just supposed to be a learning experience, going through the motions of my pre-meet routine and seeing what works and what doesn't. I wasn't expecting to actually be able to jump because of the tendinitis in my left knee but as I was warming up I began to realize that it didn't hurt while doing pop-up's. I took four jumps, none of which were very far but I am somewhat content with it considering I haven't touched a sand pit yet all season and have burn nursing a sore knee for the past couple of months. Since I wasn't expecting on actually competing I did a lot more bounding than I normal would have and did some first phase passes in my triple jump spikes since I was all warmed-up and didn't want it to go to waste.
I have noticed over the last year or two that my best jumps almost always come early on during the first 2-3 rounds--I think this is because I take caffeine before I jump and drink gatorade so I feel "hyped" when I'm ready to go but I can't sustain that energized state. I think I'm going to experiment with trying to reload after the second round so I can keep the momentum going through an entire competition.
I'll have the opportunity to triple jump next week but I'm expecting to go short approach (probably 9 steps or so) unless I'm feeling really good in which case I might try to one with a full runway.

Jump 1-6.36m-Was pretty much a triple jump take off with my foot underneath my COM. Felt like I had good runway speed but bad mechanics. Left 10-15cm in the sand.

Jump 2-fault-probably the farthest though even though I left 30cm in the sand. Felt like I had the best speed on the runway of any of the jumps and actually got my foot a little bit out front.

Jump 3-6.09m-bad jump, was behind the board so reached for it, felt slower on the runway as well.

Jump 4-6.32m-started to feel fatigued and didn't feel fast at all, wasn't able to drive at all like I was during my first jump.

Today was a rest day, tomorrow morning I'll be headed up to Oromocto, about five hours away. My knee is still too sore to compete on so I'm using this meet as an opportunity to practice my pre-meet ritual. If my knee actually feels really good I might try to take 2-3 jumps (long jump, there is no triple) but I'd peg the chances of that around 10%. Tomorrow is just all about getting into the mindset of competing.
   Today I went through my ritual of going low residue and tomorrow morning I will eat like I would on a normal competition day--I packed all my meals for the whole day specifically as I would if I were jumping--I'm going to warm-up like I normally would, drinking caffeine when I usually do and even do runways... and then, when I feel perfect, and I know that I'm ready for a pb... That's when I'll shut things down knowing full well that I'll be able to do it again. Just because I'm injured doesn't mean I can't use today as a chance to rehearse, but unlike an important meet, I didn't taper off at all so I don't waste time that could be spent training--if I don't jump I'll probably do some bounding etc. for the plyo benefit. The gym is closed on Sunday so I'm switching Sunday's workout to Monday which is normal a rest day. 

TODAY'S WORKOUT
10 minute bike ride
Static stretching
Rolling

Felt tired all day but a little better during practice, today was a lot of volume but I felt better the farther along in the workout I got. The acels were slow but the last one was probably the best, where I was focusing on full extension opposed to stride frequency. My knee hurt while bounding so I couldn't go max out unfortunately, there haven't really been any signs of it getting better but its not getting worse. Even though the acute pain is a high as ever I don't feel like I'm in any danger of making it worse like I did in the beginning--it's a slow process but it is getting better.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Acels--
2x20m
2x30m (4.38s, 3.37s)
2x40m
Bounds 3x5
Hops 3x5 (Each side)
LLRRLLRR x3
Weights--
Hang snatch 2x2@155lb's, 2x2@160lb's (oo, x, oo)
Explosive bench 6x2@115lb's
Static stretching

TODAY'S WORKOUT
800m Jog

I felt really good today, probably the best I have all season mentally. My knee was sore but not a limiting factor and I was able to do everything that I set out to. I'm happy to be lifting heavy again, it feels good and my strength levels seem to be as high as ever--I cleaned 235lb's for two with ease (pb is 245lb's for two) so I'm hoping to kill that in the upcoming weeks. I also ran a flying 10m pb which worked out to be 8.93m/s which is by no means fast but if I can't get that around 9.2-9.3m/s I think I'll be in really good shape going into the season.

TODAY'S WORKOUT
600m Jog
Dynamic mobility
Warm-up
Flying 25m x3 (2.83s, 2.79s, 2.83s)
Flying 10m x2 (1.15s, 1.12s)
Hurdle hops 5x5
3 step first phase pass off low box x5
Weights--
Hang power clean 2x2@225lb's, 1x2@235lb's
Clean and jerk 3x2@185lb's
Leg curls 2x8@125lb's, 1x8@130lb's
Static stretching

Today was a recovery day, unfortunately the knee is still a little sore... I have been trying to rehab it the best I can but it's a slow process and I can feel fluid starting to collect along the lateral edge of the tendon... Hopefully it's good enough to start jumping on..

TODAY'S WORKOUT
10 minute bike ride
Warm-up
Visualization
Rolling
Static stretching

Well I felt better today, more like my old self than I have in a while. I think that it was just accumulative training stress that had me feeling so bad. I still felt like a wall hit me around 4:00pm, I curious as to why I always feel so run down at the end of every day but I think it may just be a combination of lack of sleep and not eating enough--or more specifically not eating enough through the day. Knee was just as sore as ever but I'm going to try to strengthen the capsule instead of indefinitely resting in to no avail.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
SL leg press 1x8@225lb's, 1x8@245lb's, 1x8@270lb's (Each leg) 

Well I felt better today, more like my old self than I have in a while. I think that it was just accumulative training stress that had me feeling so bad. I still felt like a wall hit me around 4:00pm, I curious as to why I always feel so run down at the end of every day but I think it may just be a combination of lack of sleep and not eating enough--or more specifically not eating enough through the day. Knee was just as sore as ever but I'm going to try to strengthen the capsule instead of indefinitely resting in to no avail.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility

Hmmm, felt a little better today but my knee was pretty sore. Tuesday is the start of a new block and a new routine so I'm hoping once things are shook up a bit I'll get out of this rut. I've been pretty frustrated as of late but there's still plenty to be optimistic about..

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x3
Ankle hop circuit x3
Standing hops 5x2 (Each side)
Standing bouns 3x5
First phase run-throughs x3
Squat press 3x3@165lb's
+Depth jumps x5
Static stretching

I tried, I really did... I warmed-up... Or got about half way through before my body failed me. I just feel completely exhausted... It is now 7:30pm, I should be just coming back from the gym but instead I'm am heading to bed. Maybe I'm not to ask why I feel so bad but just accept it and get ready to move on... Tomorrow is another day, please let tomorrow be a better day...

I couldn't... Just couldn't do a thing today. I don't know if this ailment is just in my mind or if my body is truly afflicted but I slept most of the day and still didn't feel as though I could peal myself from my bed..
Maybe this is just my body saying it needs a rest... Or maybe it confirms my greatest fear of inferiority

I can't believe how slow I am. This is weighing heavy on my mind

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25 x4 (2.82s, 2.84s, 2.85s, ?)
Squat jerk 3x3@175lb's
5 minute bike ride
Static stretching

I felt kind of tired and rundown again today, I had a rough night's sleep last night and woke up 3-4 times during the night. I never didn't feel rested at all today even though I went down for a 20 minute nap before supper. On the plus side I did finish a huge paper for one of my classes which was weighing heavy on my mind the last couple weeks, it feels really good to get that off my plate. I'm going to try to get a full nights sleep today and wake up feeling better than ever.

TODAY'S WORKOUT
10 minute bike ride
Abdominal pul-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Static stretching
Rolling

Evening--
25 minutes hurdle mobility
Rolling

I found I didn't have much energy today, it seems to have carried over from last night. I did my workout in the morning and was going to do some more mobility in the evening but I was pretty sleepy and decided that I could use the rest instead. Besides that's not what's going to take me to the next level, what will though is focusing on getting faster, technically more proficient and more powerful.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
SL leg press 1x8@205lb's, 1x8@230lb's, 1x8@250lb's (Each leg)
Hanging leg raises 3x10
Leg curls 3x8@125lb's
Seated twists 3x10@33lb's
Glute-ham raises 3x8@5lb's
Oblique crunches 3x10@65lb's
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Incline leg raises 3x10
Side leg raises 1x12
Side plank raises 1x10
Side plank hold 1x10
Light stretching

Today was disappointing at best, I'm not exactly sure what happened but for some reason I was running 0.1s slower than Thursday over 25m... the only consolation was nobody did well today and poor times seemed to be common all around. This was by FAR the slowest I have ran all season, I felt good though... that's what seems so odd.
   Again my knee was a limiting factor and I had to cut things short. I'm going to cut out all bounding and depth jumps this week or until it heals--it's times to get rid of this tendinitis once and for all, no more messing around.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.89s, 2.89s, 2.86s, 2.87s)
Speed bounds 2x20m
Squat jerks 4x3@175lb's
Static stretching

Today was pretty light, just did some visualization and then stretched for quite a while. I'm feeling pretty good everywhere except for in my left knee, I jut want it to heal so I can start some jumping--running doesn't hurt but the integrity of the capsule is not so great that I would want to try to jump on it.


TODAY'S WORKOUT
10 minute bike ride
Warm-up
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Visualization
Static stretching
Rolling

Well today wasn't too bad, I set a season's best 25m time and it looks like the curve is heading upwards so hopefully I continue to set sb's, pb and get under 2.70s. I physically didn't feel any better today than I have in reason times but I was focused which made all the difference. I really tried to stay low and relax while in the drive phase. I also tried to loosen up my hip flexors before practice and I felt like my gait was opened up a bit more than usual.

TODAY'S WORKOUT

800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.81s, 2.78s, 2.80s, 2.82s)
Speed bounds 3x25m
Squat jerk 3x3@175lb's
+depth jumps x5
Static stretching

Today was kind of weird, I felt pretty good physically all day but I had a bit of a headache and felt pretty tired. I think it was because I didn't sleep well last night. Oh well, I guess I'll have to make it up tonight!
   I felt the best I did all day this afternoon during my first workout but during my second in the evening my blood sugar dropped and I had to cut it short, I mistimed my meals and didn't eat enough after my first workout. I ate supper and went straight back to the Dalplex so I guess the carbs didn't have time to breakdown yet. I have been doing pretty well diet well recently so this is a nice reminder of how I need to remain diligent at all times--where I'm hypoglycemic I can't get away with as much as most people.

TODAY'S WORKOUT
5 minute bike ride
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-hamstring raises 3x8
Twisting decline leg raises 3x10
Reverse hypers 3x12
Seated twists 3x10@33lb's
Bent-over rows 3x8@65lb's
Shoulder press 3x8@45lb's
Hanging leg raises 3x10
Back extensions 3x8@45lb's
Lunge-position med-ball twists 3x10@20lb's
Leg raises 1x12
Side plank raises 1x10
Side plank holds 1x35s

Evening--
5 minute bike ride
Hurdle mobility (20 minutes)
Static stretching
Rolling

Okay, well I'm not exactly tearing up the track but it looks like I'm starting to head in the right direction and seem to be returning close to the baseline speed I was at two weeks ago. I'm still a ways off my 25m pb but I feel as though if I'm can get close to it or even surpass it with the sprint volume I'm doing now that when I deload a bit I'll greater surpass where I was. Even right now, if I took a week to recover I feel like I would hit mid to low 2.70's.
   When I was lying in bed today I noticed that my legs were twitching which probably is due to CNS but I guess it means SOMETHING is happening, hopefully for the better. I felt pretty good today at practice, I was mentally focused and had more energy than I have had in a while. Hopefully I can feel like I did today on Thursday and continue to focus on driving at the beginning of the sprints.

TODAY'S WORKOUT

800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.83s, 2.86s, 2.82s, 2.81s)
Speed bounds 3x25m
Squat jerk 3x3@175lb's
+depth jumps x5
Static stretching

I spent a lot of time today trying to open up my hips and external rotaters. I felt kind of lethargic today, like I just wanted to lie in bed all day but hopefully I'm feeling more energetic tomorrow. I get to sleep in a little in the morning which is always nice, I curious to see what my 25m time will be tomorrow and if it has come up at all since I've had to light days in a row.

TODAY'S WORKOUT
10 minute bike ride
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Static stretching
Hip mobility
Rolling

TODAY'S WORKOUT
Morning--
800m jog
Warm-up
Dynamic mobility

Still haven't bounced back to where I hoped to be, each practice I feel like my limbs are more distant and that I have less control over my limbs. Also I hurt my knee again doing runways, I'm not sure how serious it is, hopefully not too bad, but it kept me from doing depth jumps tonight. I feel like if I deloaded for a couple of days all the adaption would hit me at once so we'll see what happens. Tonight was the slowest night yet.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.83s, x, 2.85s, 2.88s)
Speed bounds 3x20m
Runways x4
Squat jerk 4x3@175lb's
Static stretching

Today was just a recovery day to set up for the upcoming week of training, I really tried to unglue my hip flexors as well as my vatus medius' to try to relieve stress on my knees. I'm not sure if I'm going to have access to the electric gates tomorrow but I'm expecting I will be slightly ahead of where I was on Thursday speed-wise. Overall I feel like my CNS isn' in tip top form but physically I'm not feeling too bad.

TODAY'S WOKROUT
10 minute bike ride
Abdominal pull-downs 3x10@180lb's
Twisting decline leg raises 3x10
Static stretching
Rolling

Slow again... but according to the graph of my 25m over the last couple weeks it may finally be on the rise again, it looks as though the times have dipped slower and have started to come up slightly. Saturday will paint a clearer picture as to where I am.
   It's pretty frustrating getting slower each practice but hopefully things will level out and I'll be faster than ever. 2.74s is my pb and 2.69s was my goal coming in.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.84s, 2.86s, 2.82s, 2.84s)
Speed bounds 3x25m
Squat press 3x3@175lb's
+Depth jumps x5 (24 inch box)
Vertical jump x5
Static stretching

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glue ham raises 3x8
Reverse hypers 3x12
Shoulder press 3x8@45lb's
Bent over rows 3x8@60lb's
Back extensions 3x8@45lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's

No comment...

Today's workout
800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.82s, 2.83s, 2.84s, 2.89s)
Speed bounds 3x20m
Squat jerks 3x3@175lbs
+5 depth jumps
Static stretching
10 minute bike ride

Today was a day focused on recovery, I am trying to get back to what I would proclaim as "normal". Even though I have been getting ample sleep recently I am trying to maximize it for the time being. I have noticed the muscles in my legs twitching for the last three days or so which I tend to get when I'm fatigued. I slept nine hours last night (10-7) and then had a half hour nap this afternoon and will be trying to get 9+ hours again tonight. Also I have been icing my sore left knee as much as possible which seems to be working and working on general mobility.

TODAY'S WORKOUT

10 minute bike ride
Rolling
30 minutes static stretching
Visualization

I feel like I should be handle the workload right now, it's very light compared to what I am used to but for some reason I feel like there is a compound effect against my nervous system that continual drains me. Maybe I'm not sleeping enough... Tonight I'm going to try to be in bed by 10:00pm at the latest so I'll be in line for about 9 hours.

TODAY'S WORKOUT
Morning--
10 minute jog
Warm-up
Dynamic mobility
SL leg press 1x8@180lb's, 2x8@225lb's
Leg curls 2x8@113lb's, 1x8@118lb's
Glute-ham raises 3x8@5lb's
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Hanging leg raises (shin to bar) 3x10
Oblique crunches 3x10@65lb's
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x10
Static stretching

Evening
10 minute bike ride
40 minutes rolling
Static stretching

I had to do my workout in the morning today, I felt alright but it was hard to tell without electric timing. I have learned that how I feel is not indicative of how fast I run as I have felt "good" the last couple of practices but they have been slow as molasses. I also tested my vertical today which was... embarrassing but at least it's data. All data is good for something. It shows that I'm physically drained in all aspects and that I'm in no respects at my best.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x4
Speed bounding 3x20m
Vertical jump x5 (30.8inch)
Squat jerk 3x3@175lb's
+depth jumps x5
3 minute bike ride
Static stretching

Today was a rest day, I felt pretty flat. All I did was stretch and ride the bike for ten minutes or so. I feel like each day I feel more and more as my flying 25m times would suggest. I guess they can't keep falling indefinably but it has been a long time since I have felt "good" at practice. I feel like my diet is the best it's been in a long time, and I'm sleeping well it's just something about sprinting 3 times a week which seems to make me destined to fail.

TODAY'S WORKOUT
10 minute bike ride
Static stretching
Rolling

Slower again. Perfect. Each day gets worse and I'm already way off my pb. The really frustrating part is I have been feeling really good before each practice but when it comes time to run...

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.84s, 2.86s, 2.82s, 2.84s)
Bounding 3x20m (x, 3.02s, 2.99s)
Squat jerks 3x3@177lb's
+depth jumps x5
Static stretching

I felt a little tired during my first workout today since I came straight from class and although I was more or less just going through the motions it was a low impact day and not too strenuous anyway. I worked mostly on hip mobility and visualization today.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glue ham raises 3x8
Reverse hypers 3x12
Shoulder press 3x8@45lb's
Bent over rows 3x8@60lb's
Back extensions 3x8@50lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's
Static stretching

10 minute bike ride
15 minutes walking visualization
3x30s arm swings
Rolling
15 minutes pool mobility

Another extremely frustrating day, still running significantly slower than I did when I was 18... or 19. I haven't broke 2.80s yet for a flying 25m where as another years I ran under 2.80s consistently. Maybe it's because my body isn't used to such a weekly volume of running. I guess the  next couple of practices will paint a clearer picture.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Flying 25m x4 (2.83s, 2.80s, 2.80s, 2.82s)
Bounds 3x20m
Squat jerks 3x3@175lb's
+depth jumps x5 (24inch box)
Static stretching

I felt pretty good while at the gym, it was pretty much a rest day but just the same it was nice to see that my knee wasn't too much of a bother. After I'm finished classes tonight (8:3pm blah) I'm going to spend the rest of the night icing/ultrasounding (is this a verb?). Tomorrow I'm hoping to be feeling 100% so I can cut down my flying 25m time, I've only ran with the gates once so far but it was 0.07s off of what I ran last year on a day I felt pretty flat so hopefully if I can feel "good" I'll be able to beat that.

TODAY'S WORKOUT
10 minute bike ride
20 minutes hurdle mobility
Static stretching
Rolling

I used to hate working out in the mornings but I must admit that I have started to grow kind of partial towards it. I find that once I get moving in the morning I feel better for the rest of the day. My knee didn't really hurt at all today which is probably indicative of how much I iced yesterday. I didn't do anything too strenuous, just some general strength. Tomorrow is a recovery day.
   I did a couple of strides during my warm-up and they felt pretty slow, like my nervous system was fatigued. Hopefully I bounce back on Tuesday--I expect I will with two light days in a row

TODAY'S WORKOUT
15 minute bike ride
Warm-up
Dynamic mobility
SL leg press 3x8@180lb's
Glute-ham raises 3x8@5lb's
Leg curls 3x8@125lb's
Hanging leg-raises 3x10
Decline twisting leg-raises 3x10
Incline dumbbell press 3x5@60lb's
Pull-ups 3x5
Leg raises 1x10
Side plank raises 1x10
Side plank hold x35s
Static stretching
15 minutes pool mobility

I felt pretty lethargic today and the facility was really humid which seemed to drain my energy. Unfortunately my knee was also quite sore--it didn't bother me too much while running but bounding and depth jumps were a bit of a hassle. Tomorrow I'm going to do some light general strength circuits and mobility as well as icing the knee and trying to rehab it as best as possible to keep it from flaring up again. Monday is a recovery day anyway so I should have a while to recover.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4
Speed bounding 3x20m
3 step light hops x5
Squat Jerks 3x3@175lb's
+depth jumps x5
Light bike ride
Static stretching

Took today as I day to heal a few lingering issues, my knee was sore today so I spent an extended period of time icing but I should be fine by tomorrow.

TODAY'S WOKROUT
600m jog
Oblique crunches 3x10@65lb's
Standing twists 3x10@25lb's
Leg raises 1x10
Side plank holds 1x35s
Side plank raises 1x10
Static stretching rolling

Today was so so... The flying 25m's didn't go great, I think that it might have because I did them for the first time on Tuesday. I usually feel better on Saturday's so hopefully after a down day tomorrow I'll come back with a pb or at least something close to it. I also did some bounding and squat jerks, both were new additions so it was more about getting into the routine today and now I can start building off of it.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Flying 25m x4 (2.81s, 2.82s, 2.83s, 2.81s) (8.90m/s)
Speed bounds 3x20m (3.52s, 3.25s, 3.09s)
Squat jerk 2x3@165lb's, 1x3@177lb's
+Depth jumps x5

Today was a chance to recover from the last couple days, I actually feel really good right now. I must admit my sleep schedule has been a little sporadic as of late because I have been staying up to watch the post season (Go Cardinals!) But I have been trying to make up the sleep during the day. It's funny, it feels like the less sleep I get the better I feel at practice. But I got eight hours tonight and I'll probably get 8.5-9 tonight and then be ready to go tomorrow, hopefully timing some flying 25m's.
   I thought that my knee might be a little sore today after running/depth jumps yesterday but it actually feels great. I'm starting to feel better about myself and gaining more confidence. At first my confidence was pretty much shattered because I was emitting heavy weights (which I felt comfortable doing and was good at) and did more rate of force development and speed work which I'm terrible at. But I've said it before and I'll say it again, I'm not trying to be the next Usain Bolt, I just need to keep beating my own pb's and the distances will come.

TODAY'S WORKOUT
10 minute bike ride
Abdominal pull-down's 3x10@180lb's
Hanging leg raises 3x10
Twisting decline leg raises 3x10
Rolling
Static stretching
20 minutes of pool mobility

I actually felt pretty good today, it was my first time doing flying 25m's and I felt like each one got better. I could feel my knee a little bit at first but it seemed to get better throughout the workout. I'm looking forward to working on top speed for the next for weeks and then hopefully moving to some more specific work.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4
Hang-snatch 5x3@135lb's FAST
Depth jumps 2x10 (mean 0.1705)
Light bike ride
Cool down

I felt a little tired today, I was pretty busy but I'm going to get a rare opportunity to sleep in tomorrow morning which I'm looking forward to. My knee seems to be pretty much back to normal, it still hurts a little while hopping on one foot but besides that it seems to be fine. Tomorrow I'll be starting top speed work.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Ankle hop series x3
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Reverse hypers 3x12
Glute-ham raises 3x8
Incline dumbbell press 3x8@55lb's
Bent over rows 3x8@60lb's
Pull-ups 3x5
Med-ball twists 3x10@8lb's (Each side)
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x10
Static stretching

Today was a pretty light day, I just wanted to keep my hips nice and loose since they felt like they tighten up a little after last night's workout. I feel pretty good, the knee wasn't an issue at all today.

TODAY'S WORKOUT
1 mile jog
Warm-up
Hurdle mobility
Seated twists 3x10@33lb's
Abdominal pull-downs 3x10@180lb's
Decline leg raises 3x10
Standing twists 3x10@25lb's
Leg raises 1x10
Side plank raises 1x10
Side plank hold@35s
Static stretching
20 minute pool mobility

I felt better today than I have in a long time, even though I only had about seven hours of sleep. Mentally I was focused and physically I felt energetic and bouncy. Since my diet is so high in fiber (100g+) some days I tried cutting it down by about 20% and moving a lot of the heavier foods I eat to the evening which I think helped a lot. I set a 30m pb at 4.26s, still not blisteringly fast but better than it has been.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
6x30m Accelerations (4.33s, x, 4.26s, 4.35s, 4.35s, 4.37s)
Hang snatch 5x3@135lb's

My knee was just as sore today as it was yesterday so I took today off except for some light stretching. It's really frustrating because I feel good overall except for that one part of my body. I'm taking today as an opportunity to ice/ ultrasound to hopefully get it back to near 100% for tomorrow. Even though it hurts to walk I don't think sprinting will hurt anymore than walking.

Today was frustrating, I felt really good energy-wise but my knee wasn't going to let me do anything... I tried to warm up but I couldn't even do strides, I don't know how long this is going to take to heal--it might be good by the weekend or it might be a whole week... It seems like there is always something wrong, I can't remember that last time I felt "good".

TODAY'S WORKOUT
6 minute bike ride
Warm-up
Glute-ham raises 3x8
Reverse hypers 3x12
Hanging leg raises 2x10
Twisting decline leg raises 2x10
Incline dumbbell press 3x5@60lb's
Static stretching
20 minute bike

Today was pretty much a recovery day, my knee was pretty sore and I had trouble icing. I kind of feel like it may be better by the morning however.
My blood sugar was off all day, I'm going to try to be more diligent from now on trying to match the foods I'm eating to their effects on my body.

TODAY'S WORKOUT
10 minute bike ride
Light stretching
Pool mobility
Ultrasound
Ice
.

I felt good today but the numbers don't show it. I'm still not running anywhere close to what I was a couple of weeks ago... Even on the days like today where I feel good I'm having trouble even breaking 4.40s for a 30m...
My knee started to hurt when I tried to start depth jumps and I wasn't able to do them. I'm not quite sure what the problem is but it's quite sore at the moment, it feels like an issue with the patellar tendon. Hopefully it's not a lingering thing.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x3x30m Acceleration (4.40s, 4.43s, 4.37s)
Hang snatch FAST 5x3x125lb's
Depth jumps 1x5
Static stretching
.

I felt really good today, surprisingly so. I'm hoping that the same feeling carries over tomorrow so I can hopefully get back into the 4.20's for the 30's.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step-up's 3x8@125lb's (each side)
Hip-thrusts 3x8@269lb's
Glute-ham raises 3x8
Reverse hypers 3x12
Oblique crunches 3x10@65lb's
Hanging leg-raises 3x10
Seated twists 3x10@33lb's
Incline dumbbell press (slow) 3x8@55lb's
Bent-over rows 3x8@60lb's
Pull-ups 3x5
Light 5 minute bike ride
Static stretching
.

Took today off to hopefully heal up a little bit. I am not physically sore anywhere but I have been feeling flat for the past week or so. I jumped on the bike for a while and stretched out a few tight spots.

TODAY'S WORKOUT
15 minute bike ride
Static stretching
Rolling

Speed levels still haven't come back to baseline, I think the large volume of depth jumps may be responsible considering I pretty much went the whole summer without them and now I'm doing them 4 times a week. The training load will be decreased slightly to see if there is an improvement in speed.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.39s, mean 4.42s)
Hang snatch 5x3@125lb's FAST
Depth jumps 3x10 (27 inch box) (Average: 0.182s)
Light stretching

Today felt a little better, I had more energy and my ground contacts were back down to where they should have been. Tomorrow is the first practice at the Canada Games Center, hopefully it goes better than the rest of this week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Depth jumps 3x10 (average: 0.1727s)
Step-ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-ham raises 3x8
Reverse hypers 3x12
Decline leg-raises 3x10
Seated twists 3x10@33lb's
Leg raises 1x12
Side plank raises 1x10
Side plank hold 1x35s
Static stretching

Just one of those days when nothing seemed to go right...


TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (average 4.43s)
Hang snatch 5x3@125lb's
Depth jumps 3x10(Average 0.187s) (24 inch box, 30 inch hurdle)


Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Today was a down day, I feel better today than I did yesterday. I don't have any muscle soreness but just feel kind of sleepy, like I could use 10 hours of sleep tonight. I rarely get a chance to sleep in but tomorrow I'm going to take advantage of it.

TODAY'S WORKOUT
15 minute bike ride
Abdominal pull-downs 3x10@180lb's
Seated twists 3x10@33lb's
Static stretching
Rolling

I felt kind of flat today, as the times show. I find Tuesday's are usually the day of the week where I feel the worst so after taking tomorrow as a recovery day I'm hoping to really see a big jump in the times on Thursday when I am fresh.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.38s, mean 4.42s)
Hang snatch 5x3@125lb's FAST
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.1733s)
Light stretching

I physically felt pretty good today, energy levels were medium. My knee is a little bit sore from practice yesterday but nothing that won't be fixed for tomorrow. I also found that I was really tired all day, not so much during practice but just in class. I think it was just a really busy day as Monday's usually are--class 8:30-12:30, 5:30-8:30. I think I'm going to try to get a full nights sleep tonight so I feel in top shape for tomorrow.

TODAY'S WORKOUT
10 minute bike ride
Light stretching
Dynamic mobility
Step-ups 3x8@125lb's (Each side)
Hip thrusts 2x8@245lb's, 1x8@265lb's
Reverse-hyper extensions 3x12
Glute-Ham raises 3x8 body weight (Slow)
Incline dumbbell press 3x8@55lb's (Slow)
Pull-ups 3x5
Bent over rows 3x8@60lb's (Each sides)
Hanging leg-raises 3x10
Twisting decline leg raises 3x10

One more month down, and I think that it was a successful one. It's really hard to predict the future but I think I'm moving in the right direction. I'm not as fast as I would like but I'm getting better, I got my 30m down to 4.27s today and I think if I can get it under 4.20s that would be huge for me--that's still not exactly "ripping up the track" but I don't have to be a 6.60s 60m runner I just need to keep beating myself. I also pb'd in my vertical jump so all in all not a bad day.

TODAY'S WORKOUT
600m jog
5 minute bike ride
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.27s, mean 4.323s)
Hang snatch 5x3@125lb's FAST
Vertical jump x5 (34.2 inches)
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.180s)
Light stretching

Today was a really easy day, I rode on the stationary for 20 minutes with hardly any resistance then stretched and did some very light mobility. Felt a little flat all day but hoping that tomorrow I feel ready to go.

TODAY'S WORKOUT
20 minute bike ride (Light)
Static stretching
Myofascial

So I felt a lot better today than I was expecting, my ground contact times were way down (as in better) I will probably move up to a 24 inch box next time (I was at around 21 inches right now). I felt a little flat throughout the day from yesterday's speed but after taking a nap in the afternoon I felt a lot better. After taking tomorrow to rest up I'm expecting some fast times (relative to my usual) on Sunday.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Depth jumps 3x10 (18 inch box+35lb rubber plate, 30 inch hurdle) (0.176s average ground contact)
Step-ups 3x8@125lb's
Hip thrusts 3x8@245lb's
Glute-ham raises (Slow) 3x8
Reverse hypers 3x12
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Physio exercises
Light stretching

I felt better today than I had for the last few sessions, I felt a little more springy while running and set a new 30m pb but to be honest I still wasn't feeling as good as I have in the past. If I can feel like I did last Sunday again this Sunday then I thing I'll see some big improvements.
   Depth jump contact time got better compared to last time and hang-snatches felt good so I can't complain I suppose.

TODAY'S WORKOUT
10 minute bike ride
Dynamic mobility
Warm-up
Accelerations 6x30m (-,4.33s, 4.34s, 4.32s, 4.28s (pb), 4.31s)
Hang snatch 5x3@125lb's FAST
Depth jump (18 inch box+35lb rubber plate, 30 inch hurdle) (Average contact time: 0.181s)
Light stretching

Today was an easy day, felt kind of tired and rundown so trying to regain top form for tomorrow. I got about 9 hours sleep last night but still feel tired, hopefully another 9 or so tonight will do me a world of good.

TODAY'S WORKOUT
15 minute bike ride
Abductor general strength
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's
Static stretching
Myofascial

I definitely didn't feel as good today as I did on Sunday. I felt really flat and run down for some reason--I'm not really sure why considering I slept well last night but at least tomorrow is a recovery day. My 30m time is still done from what it was but hopefully I will show signs of adaption soon and start to drop down. Depth jump contact times were also up a bit but I raised the height of the hurdle and the height of the box so it makes since.
   Snatch was agonizing, I pulled a small little muscle in my shoulder yesterday and it killed to lift my arm above my head. I got through it and the bar speed was decent but I nearly screamed more than once.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Light strides
Accelerations 6x30m (4.45s, 4.43s, 4.37s, 4.44s, 4.44s, 4.43s) (Mean: 4.43s)
Hang snatch 5x3@125lb's
Depth jumps 3x10 (18 inch box+35lb rubber plate, 30 inch hurdle) (Mean ground contact: 0.186s)
Static stretching

Today felt pretty good, nothing too strenuous and just some general strength. There were moments today though that I caught myself thinking "Wow, I feel really good today--refreshed" so I hope the feeling lasts tomorrow as well!

TODAY'S WORKOUT
10 minute bike ride
Light stretching

Today might have been the first time in my career that I felt like I was pushing the ground away when I was running instead of pulling it towards me. I did six thirties, the first three felt especially good and even though I was a little tired for the next set they were still decent. Unfortunately I didn't have access to the timing gates tonight so I don't know how fast they were but they felt like they were definitely faster than last weeks. I raised the height of the box during the depth jumps too and still had a significant improvement in ground contact time so I'll probably raise it again next time.

TODAY'S WORKOUT
800m jog
Dynamic mobility
Warm-up
6x30m acelerations
Hang snatch 5x3@115lb's FAST
Depth jumps 3x10 (18 inch box, 27 inch hurdle) (mean ground contact: 0.175s)
5 minute bike ride
Static stretching

Took today as a rest day, all I did was go on the back for 15 minutes then stretch. I feel kind of tired still, didn't get to bed as early as I would have liked last night but not feeling too bad overall

TODAY'S WORKOUT
15 minute bike ride
Static stretching

Felt pretty good, ground contacts averaged out to be the quickest yet and I increased the height of the box. I feel like it's been a long week and I really could use some sleep so I'm looking forward to taking tomorrow as a "Refresh" day.

TODAY'S WORKOUT
10 minute bike ride
Warm-up
Dynamic mobility
Depth jumps 3x10 (5 aerobic boxes, 30 inch hurdle) (mean ground contact=0.178s)
Step up's 3x8@115lb's
Hip thrusts 1x8@205lb's, 2x8@227lb's
Reverse hypers 3x12
Glute-ham raises 3x8
Oblique crunches 3x10@65lb's
Abdominal pull-down's 3x10@180lb's
Physio exercises
Light stretching

Felt pretty flat today, all day I felt like I was falling asleep and I had trouble even getting out of bed this morning. I felt like I got like 4 hours of sleep but I got 9, I'm going to go to bed super early tonight to try to recover the best I can. The sprints were pretty sore today but surprisingly my ground contacts where by far the best they have been, each set got better so I'll probably increase the height of the box tomorrow.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m (4.40s, 4.36s, x, 4.44s, 4.40, x)
Hang snatch 5x3@115lb's FAST
Depth jumps (mean ground contact 0.179s from lowest box, lowest hurdle)
Light bike ride
Stretch

I definitely felt flat today from yesterday, I found it hard to get going. Today was mostly just east recovery stuff but I didn't really like this routine, I think next Wednesday I will start with the myofascial so I'm not tempted to skim over it like I did tonight.

TODAY'S WORKOUT
10 minute bike ride
Dynamic mobility
2x3x100m strides (Very light)
Abdominal pull-downs 3x10@180lb's
Standing twists 3x10@25lb's
Decline leg raises 3x10
Static stretching
Myofascial
Pool mobility

I felt pretty good today, I wasn't sore at all and nothing felt off. It was the first time I got an electric measure of my 30m time so at least it gives me a bench mark. I felt pretty slow but no slower than usual, I feel like I might be able to cut off time but just fixing up sloping running mechanics.

TODAY'S WORKOUT
800m jog

Today was a lot different than any other Monday over the past couple years, the focus was on glute and upper body strength with some mobility thrown in.
   Everything felt good, except for the reverse-hypers which I think I was doing slightly wrong because I felt them mostly in the back. It also took me a couple tries to get the right tempo during the glute-ham raises but by the third one they felt really good and by really good I mean I was ready to fail.

TODAY'S WORKOUT
11 minute bike ride
Light stretching
Step-ups 3x8@115lb's (Each side)
Hip thrusts 2x8@185lb's, 1x8@205lb's
Reverse-hyper extensions 3x12
Glute-Ham raises 2x8 body weight, 1x8@10lb's (too heavy)
Incline dumbbell press 3x8@55lb's (Slow)
Pull-ups 3x5@20lb's
Bent over rows 3x8@60lb's (Each sides)
Hanging leg-raises 3x10
Side leg-raises 1x12 (Each side)
Side bridge raises 1x10 (Each side)
Side plank holds 40s (Each side)
Hurdle mobility
Static stretching

Today was a bit different than the program I have been following as of late, for the next training block the focus will be on rate of force development and speed in all respects. It's a little bit out of my comfort zone to leave the comfort of the weight-room but I have a good feeling.

TODAY'S WORKOUT
Light bike ride
Warm-up
Dynamic mobility
Accelerations 6x30m
Hang snatch 5x3@135lb's FAST
Depth jumps 2x10 (Low box, 12 inch; low hurdle, setting 1) Contact times (0.18, 0.21, 0.18, 0.19, 0.19, 0.16, 0.18, 0.20, 0.18, 0.18) (0.18, 0.19, 0.17, 0.18, 0.19, 0.19, 0.18, 0.18, 0.19, 0.18)
Cool-down

Took today as I chance to recover, I'm not feeling bad, maybe a tad bit flat but not bad at all. I was feeling a bit stiff from sitting around, studying most of the day so I went to the gym and stretch then hopped in the pool for some mobility.

TODAY'S WORKOUT
5 minute bike ride
Static stretching
25 min pool mobility

Today was alright, some hills followed by weights. I felt like the first few weren't that great but they slowly got better and to be honest I feel like the last hill was the best. Looking forward to doing more running this season than I have other years. Hamstrings started off a little tight but got better.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
3x3x40m hills
5x5 broad jumps (up hill)
Weights--
DEEP Squats (2x8@45lb's, 1x8@135lb's, 1x8@185lb's) 4x8@255lb's
Glute-Ham raises 4x5@10lb's
Light bike ride
Static stretching

Didn't feel great at the track today, maybe I had some fatigue going on from yesterday but I physically felt pretty good I just felt dopey mentally and unmotivated. My first 200m was around 29s and the next couple were probably about the same but my last couple were really slow and felt technically terrible. I think I just need a good night sleep.
   I did some ROM stuff in the pool though which went better, I really tried working my ankle through a large a range as possible--I think I can really make improvements if I stay consistent with my p/rehab.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x3x200m@75% (first 29s) (2 min rest, 4 min sets)
Cool down jog
Evening--
Light bike ride
Back extensions 3x8@50lb's
Static stretching (Opening up hips)
Pool mobility/rehab

Today was a weird day... I split my workout, did some light plyos in the morning and testing in the evening. Today was my first practice with the university team and we did vertical jump and power clean testing. My vertical jump was a pb, surprising, because I am heavy/not explosive/it was after plyos. I think I should be able to go 35-36 inches in a couple months. Power clean was terrible, same as last week, 255lb's but I was feeling awesome while warming up then I had to stand around for 20-30 minutes while waiting and failed 245lb's even though I cleaned it with ease while warming up.

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Ankle hopping 3x10
Twisting ankle hops 3x10
Left ankle hops 3x10
Right ankle hops 3x10
Backwards ankle hops 3x10
Doubles 3x20m
Low bounds 3x20m
Continuous pop-ups 3x5 (Each side)
Standing broad jumps (continuous) 3x5
Bounds  3x30m
Evening--
Warm-up
Standing vertical jump x3 (33.6 inches)
Power clean 1x3@135lb's, 1x1@185lb's, 1x1@225lb's, 3x1@245lb's (oxo), 1x1@255lb's (o), 1x1@265lb's (x)

Officially the big 2-0, feels weird... Today was a pretty standard Monday with a little more emphasis on abductor stabilization which are VERYYYY weak. I have trouble with just body weight exercises which probably explains why that area is always the first thing sore after a meet. Also tried to unlock my hips which seem to have tightened up, I may emphasize this 3x a week until they loosen up to where I would like them.

TODAY'S WORKOUT
800m jog
Warm-up
Extended Dynamic mobility (Hips)
Oblique crunch 3x10@65lb's
Seated twists 3x10@33lb's
Hanging Bent-Leg raises 3x10@20lb's
Abdominal crunches 3x10@180lb's
Incline leg raises 3x10
Incline bench press 3x8@60lb's (8,8,5)
Bent-over rows 3x8@60lb's
Physio exercises

So ends the last workout of my teens, tomorrow when I wake up I will be 20 years old... Wow I am having trouble comprehending that. The weather was better than expected so I got to do my workout outdoors which is always nice however the wind was gusting heavy.
   Squats were alright, my old pb for eight deep was 245lb's and today I did three sets at 255lb's. That was about the limit I could could have done, on the last rep my knees really started to buckle inwards. If I was only doing one set I could probably do 275+

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Accelerations (flats) 2x2x20m
Hill accelerations 1x4x20m
Med-ball circuit
Back throw 2x5@4kg
Front throw 2x5@4kg
Hammer release 2x3@4kg (Each side)
Push press 3x10@6kg
Walking lunges  3x10@6kg
Push-ups 3x10@6kg
Russian twisters 3x10@6kg
Weights--
DEEP Squats (2x8x45lb's, 1x8x135lb's, 1x8x285lb's) 3x8@255.5lb's
Romanian Deadlifts 3x5@185lb's
Light bike ride
Static stretching

Today was a rest day reluctantly. I didn't really feel I needed it but I know if I tried to work through it I would feel it later in the week. Tomorrow starts meso 2, the routine is going to be similar but switched around a little bit.

Where my ankle has been pretty iffy recently I didn't want to do too much today, I ended up doing a pretty short plyo routine and some light weights to end off rest week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Ankle hops 2x10
Twisting ankle hops 2x10
Backwards ankle hops 2x10
Left ankle hops 2x10
Right ankle hops 2x10
Double ankle hops 2x10
Low bounds 2x10
Pop-ups 2x5 (Each side)
Broad jumps 3x5 (pause)
Back throws 2x5@4kg
Front throws 2x5@4kg
Hammer releases 2x3@4kg (Each side)
Push-press 3x10@6kg
Russian twisters 3x10@6kg
Push-ups 3x10@6kg
Weights--
Deadlifts 3x8@255lb's (Felt really easy)
Bulgarian split squats 3x8@135lb's (Each side) (good)
Light bike ride

Today was pretty light, I thought that I might feel a little flat from maxing out my squat yesterday but surprisingly I feel really good--must be the continued reduced workload. One more fairly easy day tomorrow to end the mesocycle.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Extended hip mobility (20 minutes)
Oblique crunches 3x10@65lb's
Twisting Decline leg raises 3x10
Lunge med-ball twists 3x10@6kg (Each side)
Standing twists 3x10@22lb's
Hanging leg raises 3x10
Pull-ups 3x5@15lb's
Shoulder press 3x8@45lb's
Physio Exercises
Light bike ride
Static stretching
Pool mobility
Pool rehab
ICE

Today wasn't too bad, it was pretty much just a testing day which went about as I expected. Considering I maxed out my squat at 315lb's (hahha) four weeks ago I guess I'll take 360lb's today. I would still like to be 400lb's+ before the season ends which I think will be very doable considering I haven't really done any CNS intensive weight training yet and I'm already getting pretty close. I don't think my strength levels are back to where they were in the spring but I'm getting there slowly.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x3x20m Accelerations (Flats)
Weights--
Squat testing:
2x5@45lb's
1x5@135lb's
1x3@225lb's
1x2@269lb's
1x1@315lb's
1x1@345lb's
1x1@360lb's
Romanian deadlifts 3x8@185lb's
10 minute bike ride
Static stretching

I wanted to do more today but I think it is important that I'm well rested for tomorrow where I'm going to test my 1rM squat. I feel pretty good, definitely feeling more refreshed than I was this time last week. Some minor aches and pains but overall not too bad.

TODAY'S WORKOUT
800m jog
Warm-up

Today was kind of a hectic day, I went to the track at SMU around 1:00pm but there was student orientation stuff going on so I had to go all the way across town to Beazley. As expecting my jumping numbers are down (way down) but it's a nice baseline to work from. Also as predicted my clean improved.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump (2 warm-up, 3 actual) (2.90m, 2.94m, 3.05m) (-27cm)
Standing triple jump x3 (8.60m, 8.55m, 8.67m) (-72cm)
Standing five bounds x3 (14.50m, 14.55m, 14.60m) (~ -1.00m)
Weights--
Power-clean 1x5@135lb's, 2x3@185lb's, 1x1@225lb's, 1x1@245lb's, 1x1@255lb's, 1x1@265lb's (x)
DEEP Squats 3x8@225lb's
Light bike ride
Static stretching

Pretty light day, just some strides, mobility and light stuff in the pool. I am still feeling pretty lethargic from last week's training but I'm hoping I feel better tomorrow. I think I could use a good night's sleep, 9+ hours tonight. Tomorrow I am testing my power clean, I'm looking forward to comparing my number to last time I tested at the beginning of August. Although I haven't done that exercise since I'm expecting at least a 20-30lb  improvement.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x(200m, 150m, 100m) (2 minute rest, 4 between sets)
400m jog
Light stretching
Pool mobility

Today was a much needed rest day, I when to the Dalplex and did some light stretching but besides that I have pretty much just sat around all day. Unfortunately I Work tonight as well as tomorrow morning so I won't reach the state of perfect restfulness that I was hoping for but I should still feel a lot better. I'm excited to get tested underway on Monday/Wednesday.
   I have definitely gotten stronger over the past three weeks but I'm a little worried that my ROM might start to shrink. Since I started taking creatine again I've been holding onto some excess water which decrease mobility. I'm trying to make a conscious effort to work through an active ROM every day.

Bring on down week... That's all I have energy left to say.

TODAY'S WORKOUT
800m jog
Dynamic mobility

Wow, the last three weeks have hit me all at once. I felt terrible today, just really flat and lethargic--as if my body is trying to tell me something! I managed to get through everything I wanted to though but I definitely sacrificed quality in some aspects.
Deadlifts felt good, it wasn't until the fifth set the my form started to break down. Considering it's by far my weakest of the major lower body lifts I was happy with it. I still don't want to jump the weight up to quickly though just because I know I have a weak lower back and just because I can pull much more weight then I have been doesn't mean that I should!
One more day then it's time for some well deserved rest and testing what I have planned is:
Power clean test
Max squat test
Standing long jump
Standing triple jump
Standing five bounds
Skin folds
Body weight
Resting heart rate (check for over training)

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Hill runs 4x4x40m (walk back, 4 minutes between sets)
Med-ball circuit--
Back throw 4x5@4kg
Front throw 4x5@4kg
Hammer release 4x3 (Each side)
Push press 4x10@6kg
Russian twisters 4x10@6kg
Push-up's 4x10@6kg
Deadlifts (1x5@135lb's, 1x6@185lb's) 2x8@245lb's, 2x8@256lb's, 1x8@265lb's
Bulgarian Split squats 4x8@135lb's, 1x8@140lb's
Light bike ride
Static stretching

I'm definitely feeling flatter than I was last week, I had trouble getting motivated today but once I got going I felt a bit better. Today was the first day that didn't feel like summer, it felt like a late fall afternoon. The wind was gusting quite hard, probably around 60km and hour which made the first 100m of the 200m's I ran today difficult but I had some help on the back stretch. I really don't want the summer to end, I've grown accustomed to going to the track in the afternoon when the sun is out and it is 25+ degrees. I'm going to miss that. With fall comes a chill in the air which I absolutely hate because it means that before long I wont be able to get out at all and I'll be stuck in the Dalplex for another eight months.
   I think I'll be able to get through tomorrow's workout no problem but Friday's is going to be tough mentally, knowing that is my last workout before I deload. Friday's are always tough because the general strength work is just repetitive and mundane.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x3x200m (~75% 2 minute recovery,4 minute sets) (timed 1,7,9: 28,30,30)
Light 400m jog
Cool down
Static stretching
Back extensions 5x8@50lb's
Myofascial release
25 minutes pool mobility

I'm not going to lie, I felt a little run down today but half way through "hell" week that's how I'm supposed to be feeling right? It might have been because of the weather too, I find whenever it is rainy, cloudy and just generally humid that I often feel lethargic. Hopefully tomorrow will be a nice sunny day.
   I did my entire workout in the Dalplex today and by the time I started weights I was already feeling my blood sugar drop a bit--not significantly like I get on occasion but just enough to make me regret not bringing some Gatorade or something for some quick energy mid-workout. I usually try to avoid sugary drinks like that as much as possible but when the workout takes 3+hours it's hard to keep energy levels high for that long. Even though a lot of the work is stop and go just being on your feet for that long without eating drains you.
   I didn't feel like I had much while squatting. When I'm fresh I feel like I get a nice solid "push" through the whole movement, utilizing the glutes but today I felt like I was just moving the bar. The bar still gets from point A to point B but I felt like it was taking an indirect path to get there. I'm looking forward to testing my squat next week to see where I'm at.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Ankle circuit--
Hops 5x10
Twisting hops 5x10
Left Hops 5x10
Right hops 5x10
Backwards hops 5x10
Low bounding 5x10
LLRR 5x10
Broad jumps 5x5 (pause)
Pop-ups 3x5 (Each side)
Bounding 2x30m
Hops 2x20m (Each side)
Weights--
Back squats (1x6@45lb's, 1x6@135lb's, 1x6@225lb's) 5x6@295lb's
Romanian deadlifts 5x8@185lb's

Seems impossible to believe that another month is about to pass, only another week and a half until I start my third year of University, I will miss being able to workout pretty much at whatever time of day I please but I guess it will be nice to get on a proper schedule again. Felt pretty good today, not sore at all which is good.

TODAY'S WORKOUT
800m jog
Warm-up
Extended Dynamic mobility