Back On The Track

[Scott Kustes]

Last Night

Tempo
400m @ 1:20 (20 sec. per 100m) - 1:19
300m @ 0:54 (18 sec. per 100m) - 0:51
400m @ 1:20 (20 sec. per 100m) - 1:17
300m @ 0:54 (18 sec. per 100m) - 0:55
400m @ 1:20 (20 sec. per 100m) - 1:24

[Scott Kustes]

Yesterday
10x3 Back Squat
First five sets (build up): 245, 255, 265, 265, 265
Last five sets (back off): 245 across

Plenty sore today. Couldn't make the jump to higher weights like I did last week, though more total weight lifted. Think I'm going to try to get to 265 across before trying to increase the weight again.

[Scott Kustes]

Deadlift
Worked up to a fairly heavy single - 385lbs. Not max, but an effort nonetheless.

Did Good Mornings at 95x10, TGUs at 35x3. Tossed in some pistols and other shoulder work. Decently hard day, but not a blaster.

[Scott Kustes]

Sunday
4.5 hours on a mountain bike riding trails. I was beat that night and all day yesterday too.

[Scott Kustes]

Slackin on the updates....
Thursday Oct. 30th
6 x 50m Pyramids

[Scott Kustes]

Thursday
Short tempo workout
400m @ 1:20 (20 sec. per 100m) - 1:18
400m @ 1:20 (20 sec. per 100m) - 1:20
400m @ 1:20 (20 sec. per 100m) - 1:22
300m @ 1:00 (20 sec. per 100m) - 0:59
300m @ 1:00 (20 sec. per 100m) - 0:59

Legs felt like doo-doo, so I shortened the last two runs. Gotta get out and run more often than I have been lately.

Friday
10x3 Back Squat: 245 lbs for all sets

Changed up the strategy on these to do 10 sets at the same weight instead of fluctuating. Going to go up next session as this was hard, but not exceptionally so.

[Scott Kustes]

Short blocks/acceleration session
5 x 30m from blocks

Just enough to get the legs moving and used to firing at maximal intensity again. Previously strained hamstring feels great....finally.

[Scott Kustes]

10x3 Back Squat
255 lbs for all 10 sets. This was much easier than 245 lbs last week. Ready to bump it up again next session. Got weird looks from the guys doing 17 different kinds of bicep and tricep exercises.

[Scott Kustes]

Last Night
Tempo work

400m @ 1:20 (20 sec. per 100m) - 1:18
400m @ 1:20 (20 sec. per 100m) - 1:17
400m @ 1:20 (20 sec. per 100m) - 1:21
300m @ 0:57 (19 sec. per 100m) - 0:53
300m @ 0:57 (19 sec. per 100m) - 0:55
300m @ 0:57 (19 sec. per 100m) - 0:55

Final 100m of the 400 seems to be getting me as sustaining a faster pace over 300m was no problem. Time to start working 500s for a few weeks.

This Morning
10 x 3 Back Squat: 265 for all 10 sets.

A touch more difficult than the 255 earlier this week. Last rep of the last 4 or 5 sets was a push, though not major struggle.

[Scott Kustes]

Forgot to add these supplementals:
Last Tuesday - 11/11/08 - Bench press: 95x5, 115x5x2

Friday - 11/14/08 - Overhead press: 85x5x3. First time in months my shoulder hasn't felt like falling onto the floor when doing OHP. Prolotherapy is working.

Today - Speed-Endurance
3 x Cruise and Sprint (Accelerate over 60m to top speed, hold for 40m, decelerate, turn, repeat for two minutes).

Planned to do more, but the lungs were not prepared for sub-40 degree temps. All in all, crappy workout.