Tried something else for sprints today…. ouch. 🙂

“Week 1”

• 5 reps – Deadlifts (working max: 295#)
  • 1x5x120 (warmup)
  • 1x5x150
  • 1x3x180
  • 1x5x195 (work)
  • 1x5x225
  • 1x8x255
• Asst. #1 – Good Mornings
  • 5 x 10 x 65
• Asst. #2 – Hanging Knee Raises
  • 5 x 6 x BW
• Metcon – Sprints
  • 1/2 a Tabata set, 20 seconds sprint, 10 seconds walk
• Grip
  • 2x10xS, 2 sec hold between each rep
  • 3x5xT, 2 sec hold between each rep
  • 1 10 sec hold, No. 1

Today was OK. Weight felt kinda heavy and looking back well, my deadlift PR was 1x8x275 so why I only cranked out 8 with 255 today I’m not sure. I did feel like I could do more but said “leave some in the tank”. So maybe it was just being conservative. I’m also a bit concerned about my rest levels… sleep has been an issue for me (some problems) and I just may not be recovering like I need to. Hrm. Still, they felt like strong reps, just like I didn’t want to do a whole lot.

I supersetted the good mornings and the knee raises. My knee raises are doing well, working to touch my knees to my shoulders on every rep, so I’m getting a good curl with my body, working more than just hip flexors. I did notice my left hand grip starting to slip on the last couple reps of the last couple sets, but I just hung on and kept going. The superset works things a little harder, but I’m good with that due to time and a little more intensity.

Sprints. First thing…. I bought myself a good pair of running shoes because Chucks just won’t cut it with all the impact involved, so that means more gear to haul to the gym: lift in Chucks, run in the New Balances. I then paced off 90 yards. The plan is to use the Tabata method: sprint 20 seconds, walk 10 seconds, that’s “1 rep”. If I can pull 1 good set of those (8 “reps”) that should be a good start. But of course, there’s no way I’m doing 8 right now. I only did 4 (so “half” a set). I want to get my body used to things: the running, the impact, the whole motion. 4 didn’t quite tax me today, I was sucking wind but didn’t feel exhausted or like I was going to throw up, but it was good enough. My lower legs are a bit tight and achy from the past couple sprint trials, just because it’s a new motion. Plus today’s deadlifting put a lot of work into my hamstrings and on the first sprint I guess I had a little too much stride and my right hamstring isn’t too happy with me right now. I don’t want to have this long gazelle stride where my heel lands way out in front of me and then my hams “pull” my body forward, rather I want to just keep having my body being “pushed forward” by my stride; so it won’t be this long stride, but knees high, arms pumping, and going as hard as I can. Again, kinda like tire running or well, what you’d do if you were pushing a Prowler. Of course, by round 3 I felt like I was sprinting for my life but I’m sure I looked like I was barely jogging. 🙂 All good. I’ll work my way up. At least this felt like a lot more work and intensity than rope jumping.

And grip, I bumped up to a 3×5 for the “work”. Left hand is of course a little weaker and I’ll keep things at a level until my left catches up with my right. My always think to involve the pinky: that’s so key

Speaking of grip stuff… I tried that “Liquid Chalk” stuff today. Seemed alright. Not sure how much it actually helped, but I don’t think it hurt.

I think I may take a nap today.