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Migraines and Muscles
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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Saturday:

Back squat 5x3: 195-215-225-245-265

Deadlift 4x3: 195-215-225-275, 1x285

Decline bench 5x3: 105-115-125-135-155

Leg extension 5x135, 4x5x135
Hamstring curl 5x5x95
Leg press 5x5x675

Sunday:
Power cleans 8x115, 6x125, 4x135, 1x145, 3x135

50 KB swings: 20x50lbs, 20x60lbs, 10x70lbs

BB Rows 5x5x95lbs

Seated BB press 3x5x85, 2x5x95

KB high pulls 5x5x45lbs

15 mins of battle ropes, single arm swings with 50lbs, and jump rope.

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

25 minutes on the track:

Jump rope
7x50m sprints
10m drills x2 each: single leg hops, bounding, skipping
3x10 pushups, one hand on the box (x5 each side), 1x10 pushup feet elevated

I'm exhausted. I have to be at my peak by 7/9, I've been pushing to get out and sprint and jump as much as possible, and there's a change in work schedule this week, so tonight I'm working 2-midnight, then 9am-6pm (or 4:15, trying to get on the new schedule), 6am-4:15 Wednesday and Thursday, plus teaching karate on wednesday.


woof

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Seachel_25
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Join date: Sep 2012
Location: New York, USA
Posts: 329

50 squat thrusts
Pull ups 7-6-6-5

Goblet squats with 35lbs
Chin up 6-6-6-5

2x10 push-ups
2x10 hanging knee raises

Didn't feel too bad for 4 hours of sleep.

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Seachel_25
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Join date: Sep 2012
Location: New York, USA
Posts: 329

DB Bench 3x10x35
Rear delt flys 3x10x35

OH triceps 3x10x35
Tricep ext 3x10x90

Push ups 3x10
Pullovers 3x10x35

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Friday: 30 mins of sprints, bleachers, plyo drills, jump rope at the track

Saturday:
Backsquat 8x155, 6x185, 4x205, 2x225, 2x245

Deadlift 8x155, 6x185, 4x205, 2x225, 2x245

Decline bench 8x105, 6-4-2x115

Leg Curl 5x5x90
Leg Extensions 5x5x130
Leg Press 5x5x585
___________________________________________
Sunday:
Power Cleans: 8-6-4-2x115, 2x125, 3x135

50xKB swing @ 50lbs

BB Rows 5x5x75

Seated DB Press 5x5x30lbs

KB high pull 5x5x35


Purposely deloaded this weekend to keep my muscles fresh. This Wednesday, I will be trying out for the USA national bobsledding team, so I need to be on my A-game.

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Seachel_25
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Join date: Sep 2012
Location: New York, USA
Posts: 329

After sprinting, jumping, and granny tossing a shot put yesterday (and then doing push training for bobsled), I didn't make it to the push camp. I was 7/10 of a second too slow on my 45m dash.

I have an adventure race this Sunday, and I have fire in my veins now. Gonna resume tomorrow afternoon and work to be more explosive.

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silverblood
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Join date: Sep 2003
Location: South Carolina, USA
Posts: 1234

Seachel_25 wrote:
After sprinting, jumping, and granny tossing a shot put yesterday (and then doing push training for bobsled), I didn't make it to the push camp. I was 7/10 of a second too slow on my 45m dash.

I have an adventure race this Sunday, and I have fire in my veins now. Gonna resume tomorrow afternoon and work to be more explosive.

that sucks. I know you really wanted it. will you be able to try again?

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Seachel_25
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Join date: Sep 2012
Location: New York, USA
Posts: 329

silverblood wrote:

that sucks. I know you really wanted it. will you be able to try again?


Yes. I can try again at the next 7 tryouts if I wanted to. But I'm gonna work more and see if I can hit my marks better.

Plus, Lake Placid is a bit of a hike for a day and half stay up there, so I'm waiting for the Albany and Syracuse dates to be posted.

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Seachel_25
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Join date: Sep 2012
Location: New York, USA
Posts: 329

New workout schedule.

Today:
Front squat 8-6-4-2 x185

Leg press 5x5x675

Leg ext 5x5x135

Leg curl 5x5x95

Deadlift 8-6-4-2x 245

Back extensions 5x5x25lbs

Kb swings 50reps x 70lbs

8mins of sprinting stairs/double footed

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Power cleans 8-6-4-2x115

Jerks 4x5x85lbs, 1x5x95lbs
Kb high pulls 5x5x40

Bench 8-6-4-2x105

Lat pull down 5x5x100

Cable bicep curls 4x5x70, 1x5x80

Pull overs 1x5x40, 2x5x45, 2x5x50

Note: on my 8-6-4-2 reps, there is a ~15second pause in between sets.

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Seachel_25
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Join date: Sep 2012
Location: New York, USA
Posts: 329

Today, I did a 5k adventure race for the first time since Fall 2012. So much fun! I'm a little beaten up and tired, but I hit all 26 obstacles and finished the 5k with a time of 51:02, so I'm fairly proud of that. There were a lot of walls to hurdle and climb over, lots of mud and rolling mounds to get through, three different tests of balances, some muddy water pits, a sand bag carry, and jumps over fire.

But by far my favorite obstacle, and the one I owned, was the ramp that led to the finish line. Killed it.

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Been dealing with an on and off migraine and headache since the race Sunday, but still got a work out in this morning.

3x20 goblet squats 35lbs
7-7-7 Pull-ups

3x20 squat thrusts
7-6-7 Chin-ups

2x10 Push-ups
2x10 tuck jumps

The goal for the pull-ups and chin-ups is to hit at least 20 reps with the shortest amount of sets. This has been the goal for a while. On Sunday, after the race, I did the marine pull-up/chin-up test and hit 9 in a row, which felt good. So there's definite improvement in that department.

Now, I have to work on my 7/10s of a second...

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Wednesday: 30 minutes of jump rope, one hand 50lb KB swings, ab work, and Battle ropes.

Thursday:

60 push-ups

DB Bench 5x5x35
Rear delt fly 5x5x35

Tricep Ext 5x5x90
One arm rows 5x5x35

3x10 hanging leg raises
Flies 5x5x25

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Front squat 8-6-4-2 x185

Leg press 5x5x675

Leg ext 5x5x140

Leg curl 5x5x95

Deadlift 8-6-4-2x 245

Back extensions 4x5x25lbs, 1x5x45lbs

Kb swings 40reps x 70lbs, 10x80lbs

8mins of sprinting stairs/double footed

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Saturday:
Power cleans 8-6-4-2x115

Jerks 4x5x95, 1x5x105
Kb high pulls 5x5x40

Decline Bench 8-6-4-2x105

Lat pull down 5x5x110

Cable bicep curls 5x5x80

Pull overs 5x5x50

Burn out power cleans: 3x2x135
____________________________________________________
Sunday:
20 minutes: 10x30m hill sprints, 10x30m backwards running up hill
3x20 KB swings, 35lbs, each arm
10x 180degree hip thursting jumps, each side
5x 360degree hip thrusting jumps, each side

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Monday:

21 minutes of: Big Ass Tire Flips x30, drills for sprints, and then 10x45m sprints with my new racing flats.

Tuesday:
3x20 Goblet Squats 35lbs
8-7-7 pull-ups

3x20 squat thrusts
7-6-7 chin-ups

2x10 push ups
2x10 tuck jumps
2x10 hanging leg raises

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

60 push-ups

DB Bench 5x5x35
Rear delt fly 5x5x35

Tricep Ext 5x5x90
One arm rows 5x5x35

Flies 5x5x25

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Not a workout entry:

So they added a date for another tryout: Sept 13 about an hour away from where I live, better than the four hour drive to Lake Placid.

If I take it, that means I have just over 2 months to knock down 7/10 of a second (since original tryout). Which may not be enough time; BUT may be just enough time.

But if I don't take it, I may have to wait until next summer to tryout again, and would that be too long of a wait? I would definitely miss push camp.

Decisions... I have mixed thoughts about it: some reservations and some motivations. IDKY

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 329

Front squats 8-6-4x185, 2x195

Leg press 5x5x675

Leg curls 5x5x140
Leg extensions 5x5x95

Deadlift 8-6-4-2x255

Kb swings 50x80lbs

Back extensions 5x5x50lbs

14 mins of hill sprints.

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