Today was alright, first time touching a pit in a long time. Clearly I'm rusty, there's a big difference between squatting and jumping... My knee was a little sore a points during the workout and during weights in the evening but overall I was able to complete the workout. Each one of my three step jumps got better, I got up to about 11.20m by the last one, I'm not sure what my pb is but I think that it's 11.something. Standing long wasn't too bad, 3.13m, considering I'm not tapered off yet. Standing triple jump was lacking (8.80m) as was five bounds (14.60m).

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x5
Standing triple x4
Standing five bounds x3
Five step first phase pass x3
Three step triple jump x6
Bound-jump (working on landing) x3
Weights--
Power-clean 1x3@225lb's, 1x3@230lb's, 1x3@240lb's, 1x3@225lb's, 1x3@250lb's (ox-) blah
Clean and jerk 3x3@185lb's
Front squats 3x5@225lb's (fail on 3, last set)
Mobility

Today was a recovery day, I had a really good nights sleep last night and felt pretty well rested today. I didn't really do much however and I feel kind of lazy and gross because of it. Tomorrow will probably be the first jumping session of the season.

Well I ended up getting maybe 5 hours of sleep last night... I realllly can't wait to move out of my current residence, hopefully in the next few weeks. I have the misfortune of living with some of the most inconsiderate roommates imaginable. But I digress, even though I'm feeling tired I feel like once I get a good night's sleep I'll feel good again.
Today was "not awesome", sprints weren't too bad but I didn't feel it in the squat rack, not surprising since I went heavy two days ago and I pretty much missed a nights sleep, let's hope for some delayed adaption.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
2x30m acels (w/ 1.5m fly) 3.93s, 4.01s)
2x40m acels (first 30m timed) (3.99s, 3.97s)
Weights--
Squats 1x5@280lb's, 1x5@300lb's, 1x5@320lb's, 1x5@330lb's (ooo--)blah, wasn't feeling great
Podium snatch-grip deadlifts 1x5@225lb's, 1x5@245lb's, 1x5@267lb's
Decline dumbbell press 3x5@65lb's

Evening--
30 min mobility

I felt a little flat today, as expected since I pretty much maxed out my squat yesterday, but hopefully I'm feeling good for tomorrow. I might not get as much sleep tonight as I would have liked since my roommates have decided to throw a party. But I remember reading a study once that acute sleep deprivation shouldn't effect nervous activity, so hopefully that's the case.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10@20lb's
45 minutes of mobility

Pretty solid session this morning, I beat my 30m SB twice and had a sqaut SB. I almost had 5x337lb's... I got four in pretty easy and about 49.99999% of the last rep. I really wanted it but I had a mental lapse where I doubted myself and had to bail. No matter, I'll get 340lb's on Thursday. I wasn't even feeling great, until I got 325lb's and realized I had a legit shot a pb'ing.  I want 350lb's+ after five more session. I hate to go chasing an arbitrary number but I really want to pound out a 405lb squat at the end of this Max strength block, it would be a huge confidence booster.
   I'm glad to see I'm back to myself after a couple days of feeling really rundown. Would really like to see the 30m (1.5m fly) time go under 3.90s though!


TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x30m Acels (w/ 1.5m fly) (3.91s, 3.99s, 3.96s, 3.91s)
Weights--
Squats 1x5@275lb's, 1x5@295lb's, 1x5@315lb's, 1x5@325lb's, 1x5@337lb's (oooox) SO CLOSE
Romanian deadlifts 1x8@185lb's, 1x8@205lb's, 1x8@215lb's
Leg curls 3x8@138lb's
Pull-ups 3x5@25lb's

Evening--
45 minutes of mobility

Today was a recovery day, the first of two this week. I will also have Friday off. I haven't been sleeping well the last couple of nights, I have been lying in bed for hours before falling asleep so I feel like I'm starting to come around (physically) but I'm still mentally drained from lack of sleep. Unfortunately this next training blocks coincides with exams and the most stressful portion of the academic year. I have a long weekend this coming up for Easter so hopefully I can space out for a couple of days. Looking forward to lifting heavy tomorrow, sprint volume will be low.

TODAY'S WORKOUT
10 minute bike ride
45 minutes of mobility

I wasn't feeling it today, just one of those days when every moment is a chore. I definitely am starting to "over train", I'm glad that I know have a designated week to de-load and focus on recovery. I'm kind of glad that I felt awful today, it's a reminder of how fragile I am and the importance of some down time. To be honest, if I felt amazing today I would have likely not toned down the volume at all tomorrow and continued to beat myself into the ground.
   SPC1 complete... After 7 days of reduced volume and SLEEP it's back at it hard for SPC2. My only focus is getting my squat over 400lb's, any other gains (speed, elastic strength, RFD) will be bonus's. I would really love to get my clean up too but I'll have my chance, it's just not now. My goal is to squat 5x350lb's in three weeks time.
   After SPCS I'm going to go into a 3 week speed block where my primary focus will getting fast and introducing some short approach work (5-7 steps). I might get to the pit a little bit during the next three weeks if the snow melts but it's unlikely that I'll get much done because it will probably be 0-6 degrees. Hopefully by mid-late April the weather will be warm enough to really get some work in.
   After that 3 week speed block I will be hitting the weight room hard again, focusing on power development and THAT'S when I'll hit the cleans hard.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Continuous take-offs 3x3
Three step LLR x6
Hurdle hops 5x5@36 inch+39
Drop jumps 2x10@32inch
Depth jumps 2x10@21 inch
Standing stair jumps x5
Power-cleans 1x3@210lb's, 1x3@220lb's, 1x3@230lb's, 1x3@240lb's, 1x3@250lb's (x--)
(blah, felt aweful, cut weight short)


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