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Old 10-16-2009, 11:42 AM   #1
Matthieu Hertilus
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Default Speed & Strength II

I took some time off to really assess where I was, where I needed to be, and how I was going to get there. The "program" is simple - heavy weights, lots of sprints. As far as weight training, I use a modified version of Wendler's 5/3/1 3xs a week w/ the main lifts being the deadlift (total body day), bench (upper), and squat (lower). I need to get stronger and I feel this program will give me the best chance to do so.

As far as my running, since I don't have access to a 400m track, I rely on short sprints (30-50m) done over and over again. Alternate sessions will include sled work and some sprint variation (i.e. flying 30s or 40s).

Other than that, I'm focusing more on cleaning up my diet (i.e. oatmeal and whole wheat pasta are out). While I know track athletes are notorious for their high carb consumption, I want to try to go without and see how that affects my performance and body comp. Along with that, I'm paying more attention to the little things (i.e. extra foam rolling, extra glute work, more core work, etc.)

As it stands:
Monday: Sprint Work
Tuesday: Total Body Lift
Wednesday: Alternative Sprint Work (either conditioning or sled work)
Thursday: OFF
Friday: Upper Body Lift
Saturday: Lower Body Lift
Sunday: OFF

More running, heavy weights, max effort. Not trying to overthink things, just do.
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Old 10-16-2009, 11:45 AM   #2
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1st 4 Week Cycle
Monday: 10/12

Sprints:2x4x40m; 1x2x40m

*Notes: felt good, didn't focus on set rest periods just doubled what I ran. still looking to last longer
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Old 10-16-2009, 11:50 AM   #3
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Tuesday: 10/13

Plyo/Linear Speed
4x30m sprints. 4x5 1/4 quick jumps on vertimax

Total Body:
Core Lift: Deadlift - 250#x5 (65%), 290#x5 (75%), 325#x5+ (85% x 7 reps)
Accessory Work Circuit: Military DB Press - 35#x50/ Chin-ups - BWx50/ GH Sit-Ups - BWx75
Conditioning: Real Runner (Lv.5) [30sec/ 90sec] - 3x40 strides, 3x30 strides, 2x20 strides

*Notes: Will go heavier on the accessory work as it wasn't terribly exhausting by the end. Still should've gone longer on the conditioning work
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Old 10-16-2009, 11:54 AM   #4
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Wednesday: 10/14

Light Med Ball Circuit x2

Sled Work:
3x4x35m@90# [60 sec/ 120sec]

Real Runner Single Leg: 4x10@ Lv. 4

*Notes: Sled work felt brutal. Wanted to go on longer but just had to sit down at a certain point
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Old 10-16-2009, 11:55 AM   #5
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Thursday: 10/15

REST
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Old 10-16-2009, 12:01 PM   #6
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Friday: 10/16

Med Ball Work:
Rotational Wall Throw: 3x5/side @5kg
Med Ball Slam (continuous): 3x10 @5kg

Upper Body:
Core Lift: Bench Press - 160#x5(65%), 185#x5(75%), 210#x5+(85%x7 reps)
Accessory Circuit: Incline Press - 5x10x50#/ Seated Cable Row - 5x12x62.5
Core Work: HLR - 2x8xBW/ HKR - 2x16xBW
Conditioning: Tabata DB Woodchoopers (20#)

*Notes- Could've gone heavier on the incline press as well as the woodchoppers. I didn't drop to the ground as I expected for a tabata finisher
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Old 10-17-2009, 02:27 PM   #7
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Further Clarification on Diet:
Maybe this should go in another forum but I want to base my eating around the Paleo Diet. The main "non-Paelo" things I consume is a carb drink before/during my training sessions which is composed of a rice powder w/electrolytes mixed with BCAAs (sweetened w/ Stevia), and sometimes a protein shake (also only sweetened w/ Stevia and no other additives) afterward mixed w/ blueberries and spinach leaves.

I was hoping to get some thoughts on how athletes do on the Paleo Diet - no protein drinks? no carbs PWO? GH vs Insulin?
I want to do the Paleo Diet for health purposes, keep up peformance, and drop a little unwanted fat in the process.
Thoughts?
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Old 10-17-2009, 03:09 PM   #8
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I found that strict Paleo hurt me a bit. I am 6'3" 240-245 and trying to jam in 5000+ cals a day using strict Paleo wasn't easy. Protein shakes, bars, oats, etc. are needed and I have recently went back to a more performance-based eating plan (for me Anabolic Diet works GREAT with carb load days strategically placed for optimal performance).
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Old 10-17-2009, 03:29 PM   #9
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Interesting thoughts. I guess I've always "undereaten" even during my most intense peiords of training I've never really approached 2500 calories/day. I wonder whether I'm just used to this way of eating by now or if I am not doing my body/performance justice by going so low on calories @ 5'6, 170#?

Thanks for your input Jay, hoping to hear many other's opinions
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Old 10-17-2009, 03:37 PM   #10
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undereating is great if you are looking to maintain a beautiful physique; however, if you are looking for optimal performance, calories are needed.

Try gradually increasing each week and see how it affects you.
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