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Old 10-17-2009, 03:37 PM   #11
Matthieu Hertilus
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Saturday: 10/17

Skill Work/ Plyo:
Real Runner Single Leg - Lv.3 3x10
Vertimax Parallel Controls - 4x5

Lower Body: (based on 90% 1RM- 360#)
Core Lift: Back Squat - 230#x5(65%), 270#(75%), 305#x5(85%)
Accessory Superset: Reverse Lunge (off platform) - 2x10x60# DB/ GH Raise - 2x10x10#. Lunges (on to platform) - 2x10x60#/ GH Sit-Ups - 2x25x10#
Conditioning: Real Runner (Lv.3) 2x4x20 strides [10 sec' 60sec]

*Notes: Squatting barefoot was a bit of an adjustment from using Do-Wins but was mainly constricted by tight hip flexors. Can't seem to find the right balance where my warm-up leaves me loose rather than tight, still searching. Liked the reverse lunges, not so much the regular ones as they became more quad dominant. Need to go heavier and harder w/ core work and accessory hamstring work next time. Too tight by the end to go full effort on the real runner.
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Old 10-19-2009, 09:02 AM   #12
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Sunday: 10/18

REST - 24 hr fast from last night. Ate from 11pm to 1am, all paleo (i.e. big bowl of spinach, turkey, sun-dried tomatoes, red peppers, and lots of walnuts)
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Old 10-19-2009, 09:05 AM   #13
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Microcycle II
Monday: 10/19

Speed Work:
3x4x40m [only calculated rest between sets which was 5 min]

*Notes: still felt full from the meal last night so I skipped the preworkout drink. Simplified the prep work and did not suffer from nearly the amount of tightness and premptive sorenoress I usually have. Felt a lack of energy in set 2 as I was "trying" to run fast rather than running fast. Set 3 felt great though after the break.
Next time I'll take into account the last time I ate and having more rest between reps and/or sets
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Old 10-20-2009, 08:35 AM   #14
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Tuesday: 10/20

Total Body:
Core Lift: Deadlift - 270#x3 (70%), 310#x3 (80%), 345#x3+ (90%x4)
Accessory Work: DB Clean & Press - 4x8x40#/ Chin-Ups - 2x12, 2x6
Core Work: GH Med Ball Rotations - 2x30x10#/ GH Back Ext. - 2x15x10#
Conditioning: Real Runner (Lv.5) - x30 [strides], x40, x50, x40, x30 [30 sec b/t sets]

*Notes: felt A LOT different without anything pre-workout but I still felt full from my last meal ending at 10pm the day before. Going back to using something pre-workout to keep up performance, also looking into why I feel so full all the time. Really struggling with the latter as in my 6 hr feeding window I just felt full despite eating 95% Paleo (included a protein shake at the end of the window). Thoughts on what this might be?
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Old 10-21-2009, 08:36 AM   #15
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Wednesday: 10/21

Light Plyometrics:
Med Ball Drop Slam: 2x8x5kg.
Med Ball Jump Squat: 2x8x5kg

Alternative Speed Work:
Sled Runs: 2x2x90#, 2x2x115# [~90 sec b/t reps. 120 sec b/t sets]

Accessory Strength Work:
Step-Ups w/knee drive: 4x6x185#
Straight Leg Raise: 2x25/ GH Back Ext.: 2x25

*Sled work felt great. With longer rests, I was able to up the intensity and focus on my form much more. I also didn't feel the effects from a fasted training session. Good day.
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Old 10-23-2009, 11:37 AM   #16
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Thursday: 10/22

REST
24 hr fast from 11pm the day before.
Foam Roll & Stretching
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Old 10-23-2009, 11:43 AM   #17
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Friday: 10/23

Upper Body

Med Ball Work:
Rot. Wall Toss - 2x5x5kg.
Chest Pass (lunge position) - 2x5x5kg.
Rot. Slam - 2x5x5kg

Core Lift: Bench Press - 175#x3 (~70%). 195#x3(~80%). 225#x3+(90%x5)
Accessory Superset: Cable Back Row - 4x8 (heavy)/ DB Floor Press - 4x8x75#
Accessory Exercise: Cuban Press (against incline bench) - 2x12x10#
Conditioning: 10 min eliptical interval work

*Felt good as a whole. Not much else to report, just a good session overall.
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Old 10-24-2009, 10:33 AM   #18
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Saturday 10/24

Plyos:
Vertimax Parallel Controls - 6x3

Lower Body:
Core Lift: Back Squat - 245#x3(70%). 280#x3(80%). 315#x3(90%)
Accessory Superset: Good Mournings - 4x8(135#x2, 145#, 155#)/ Windmills - 3x8x40#
Accessory Exercise: Front Loaded Reverse Lunges - 2x12x135#
Conditioning: 10 min on the bike

*Those front loaded reverse lunges hurt like heck. Felt good to do good mournings again after not doing them for a while.
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Old 10-26-2009, 08:29 AM   #19
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Sunday 10/25

REST: Juice fasting throughout the day with two green/fruit drinks (spinach, blueberries, carrots, cucumbers, and apple butter) w/ one normal meal at night.
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Old 10-26-2009, 08:31 AM   #20
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Microcycle III
Monday 10/26

Speed Work:
Starts - 4x30m (from pushup position) [full rest]
Conditioning - 8x40m (walk back recovery, did as many as I could before speed dropped dramatically)

*Thought I had more in me for conditioning, but I guess that's what happens when you train fasted
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