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Old 11-29-2011, 11:07 PM   #21
Ross Hunt
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Re: Power Endurance

Tuesday PM:

Bench 3x 135, 155, 170, 1x180, 5x190 recent PR, 190x 3, 2, 2, 2, 1.
AFter 190x5, alternated with pendlay rows up to ~196 and then ~4x6 at 176

Then:

20 reps bodyweight power clean and push-press for time (186):

5:58. Four reps on the minute the first two minutes, three the rest of the time. a 62-second PR.

Push-up hold 90 seconds, glute bridge hold without weight 90 seconds.
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Old 12-12-2011, 10:55 PM   #22
Ross Hunt
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Re: Power Endurance

Busy couple of weeks, lost track.

I did, among other things:

Re-set deadlift to 410x3 solid
a bunch of sprinting
a 260x1 C+J solid, alternated with box jumps up to about a ~52-54" box jumps
some BPs @ 185x5...
and started training HSPUs a little more.
A bad squat workout (315x3, etc.; but I lost my belt, so this is not so bad).

This morning I did:

Sprint 8x 200m, walk 200m
Started out at 31.67, 31.73, and held it under 35 for the remaining six, with an average somewhere in the 32-33 range.
Hold elevated glute bridge x 2 minutes
Hold top of push-up x 2 minutes
done
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Old 12-15-2011, 07:45 AM   #23
Ross Hunt
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Re: Power Endurance

Tuesday PM:

Tried to DL without a belt. That didn't go well.

DL 3x 135, 185, 225, 275, 315, 365 x 2, 315 x triples, frustration

Wednesday PM:

Had little time. Did:

Bench 3 x 135, 165, 185, 195, 205 x 2, 185 x ~4-5 more triples and then a double, alternated with
Test Vertical leap: I finally took a tape measure to the gym like a dork and measured everything. It was really useful; I found out that I wasn't jumping nearly as high as I thought, and it inspired to jump a couple of inches higher. I found a mark that is 30-31 inches beyond my standing shoulder-elevated reach, and came only about 1-2 inches short on my last jumps (28-29") so that's not too awful. Not bad considering that I was significantly messed up from yesterday's beltless deadlift extravaganza.

Bench was fast, and felt good. I have always sucked at this movement, but things are looking up. It would be nice to be able to easily do multiple sets of low reps at 225 and have the ability to have my max bench float up in the direction of an easy power clean.
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Old 12-15-2011, 09:52 PM   #24
Ross Hunt
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Re: Power Endurance

Today, late:

Power Clean 3x 135, 185, 205, 225, with 1 jerk each
Power Clean 1x 235, 245, 255, 265 solid

Squat 3x 135, 185, 5x 225, [belt] 5x275, 295, 315, 315

2 rounds for time:
10 leg-assisted HSPU
10 L-Chins
20 85 # Swings
~8:15 or so

2x15 sit-ups with 25 pound plate
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Old 12-17-2011, 08:50 PM   #25
Ross Hunt
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Re: Power Endurance

Today pm:

Deadlift 3x 135, 185, 225, 275, 315, [belt], 355, 385, 1x405 solid but difficult, 3x 315, 365, 365, (365? forget if I did two or three sets here)
Bench 3x bar, 135, 175, 185, 205 recent PR
supersetted the benches with the deads after my 405 single to save time

Quick circuit:
2 rounds untimed of:
L-Chin x 15
Weighted push-up (45 pound plate across back) x 15
45 degree angle back extension/ glute hamish movement with 45 pound plate x 15

Got the first sets of the L-chins and push-ups unbroken, broke them up in the second round.


Whatever.... back still not firing perfectly after last time.

I always end up spinning my wheels on deadlift progress after it gets north of 400 pounds for triples. I don't know if I just need more volume or what. Probably.
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Old 12-28-2011, 04:03 PM   #26
Ross Hunt
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Re: Power Endurance

Wow, been a while.

Not going to try to catch up on everything, but highlights:

Back continued to get worse, culminating in some significant lower lumbar pain as a Christmas present
I took advantage of the lower back lameness to do a little running, and got myself some real Christmas presents:
44.50 seconds 300m in the context of a 300m/walk 100m workout, best I've done since competitive distance running training in high school
5:20 mile easy @ ~185 pounds bodyweight, fastest ever done @ this weight, and it was a breeze

And I spent my down-time obsessively programming a serious 4-month periodized training scheme with undulations in volume and intensity. If I can unscrew my back we will see how this goes.
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Old 12-28-2011, 04:09 PM   #27
Ross Hunt
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Re: Power Endurance

2011-12-27

Linear Speed/ Bench/ Squat

A1 40mx7 reps to find your best time: 5.98 sec
A2 Bench Press 7x3x190
B1 Olympic Squat 7x3x260
C1 Assisted (legs pulling on bar) HSPU x 2x10
C2 L-Pull-up 2x10

Notes: Measured out what I thought was 40m. Let's just say I have room to improve.

PS: Maybe not that much room. I checked Brian Mac's speed predictor and a 6-second 40m predicts a 26 second 200m, a 60-second 400m, and a 43-second 300m, which is probably about right. So my suckiness is well-proportioned.
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Old 12-29-2011, 07:59 AM   #28
Ross Hunt
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Re: Power Endurance

2011-12-28

Horizontal Power/ Pull

A1 7 Reps to find your best Standing Broad Jump: ~277 cm or 9 feet.
B1 Power Clean: 12x1x245
C1 Clean High Pull w/straps: 2x3x265
D1 Dragon Flag x 10
D2 Barbell Hip Thrust with Heels Elevated: 3x10x 135, 185, 185

Did a huge amount of mobility work this morning, before the workout, after the workout, and in the evening, including some swings a lot of foam rolling, bodyweight bridging with heels elevated, prone leg raises with an emphasis on neutral back position, etc. Managed to make it through all of the (light) power cleans I had programmed, but my back started lighting up too much on the clean pulls, so I had to pull the plug on it. I had planned 6x3x265. With lots of mobility, rolling, and some ibuprofen (yay NSAIDS!.. not) I feel better this morning, and I have three days of sprinting, rest, and upper body programmed before I significantly load the lower back again, so I should be able to at least hit most of my program.

Quite pleased with the broad jump. NFL combine standards start at just over 10', with the top performers jumping 10 1/2-11', so 9' is not a bad place to start. Also, I think I slightly underestimated the distance I ran in my 40s the day before that--I ran ~41.3 meters instead of 40m.

PS: Also just realized that the NFL standard for the start is the 40 YARDS, which is 36.576m. Now I feel stupid. My 6-second 41m would work out to approximately 5.3 seconds, which is much better. So I should shoot for sub-5.5 next week when I redo the distance to run a legit 40 yards. So I am probably about 1 second out from an elite 40 yard time.

Last edited by Ross Hunt; 12-29-2011 at 08:09 AM..
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Old 12-29-2011, 07:03 PM   #29
Ross Hunt
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Re: Power Endurance

2011-12-29

Sprints

3 rounds of:
  • 300m
  • Walk 100m
Walk 300m between rounds. Total volume 2700m not including 400m warm-up.

Best time: 50-51 seconds. After the first 300m (which was 1:00 even) All times were in the 50-55 second range. This is substantially slower (5-10 sec slower) then what I did last week rested and in daylight. I could have gone substantially faster on these, but I could feel my hamstrings tighten up as I sped up toward the 50 second pace.

I am afraid that it is not realistic to expect significant PRs on sprints if they are programmed after two days of leg training. But I will stick with this program; it provides a high amount of leg training volume that will carry over better than anything else to improved sprint performance while deloading the spine. I can restructure training during my deloads to allow me to test some of these longer sprints on terms more conducive to dramatic improvement.

Afterwards:
Walking lunge x 100m, with some unloaded 1-leg deadlift/scales thrown in for good measure.
3 minutes moving back and forth between elevated glute bridge and 1-leg elevated glute bridge, no rest
some prone leg raises

Back feels much improved.

Last edited by Ross Hunt; 12-29-2011 at 07:12 PM..
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Old 12-31-2011, 06:44 PM   #30
Ross Hunt
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Re: Power Endurance

2011-12-30

Rest. Took a short hike. Back improved.


2011-12-31

Change of Direction Speed/ Overhead/ Squat Intensity

20-yard shuttle: Best time 4.94 seconds
Overhead Press: 2x 95, 115, 1x135, (belt) 150, (belt) 160, 0x 170, 0x 170. Stalled several inches above head.
Push-Press: 1x 135, 185, (belt) 205, 215, 225, 235, 245, 250.
Low-Bar Back Squat: 3 x 135, 185, 225, 255, 275, 295, 315, 335
Max Rep Push-Ups w/ 45 pound plate on back: 25
Max Rep L-Pull-Ups: 15.
A few extra L-Pull-ups (10 total) and extra incline push-ups (25).

With the exception of the press, I hit all the numbers I wanted to hit today, despite the fact that it hurt to get out of bed yesterday morning: Good stuff, and the back continues to feel better from day to day. I am glad I set the bar so low in what I planned; I feel great after this workout, and looking forward to heavy pulls tomorrow. The failure to advance the press is not particularly surprising: I did a 165 last week, but that was a true max (probably about a 10-second rep, grinding through where I lost it today).

I need to work on getting my upper back to fire in the press. I really felt my upper back fire when I made the 165, and I didn't feel it fire today on either rep.

The 20-yard shuttle was fun but a little goofy: the distance is so short that you end basically carioca-ing the first 5 meters. So I really wonder how useful a metric this for anybody who isn't going to be tested on it for football purposes. But it was fun.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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