Training results Spring 2007

Strength Cycle
Each lift Rest Pause Method
*Select weight that ONLY 3 reps can be performed
* Take 40seconds rest between rep sets trying to get as many reps as possible every 40seconds until the lift cannot be performed for a single rep

Monday Lifting Upper Body

Wide Grip Lat
Week 1 (:45 rest)---(210lb * 5+3+3+1=12)
Week 2 (:35 rest)---(210lb*4+2+2+2+1=11)
Week 3 (:30 rest)---(210lb*4+2+2+2+1=11)160bpm
Week 4 (:25 rest)---(210lb*6+5+3=14) Try 220next time
Week 5 (:40 rest)---(220lb*4+3+3+3+3+240x.5) Try 230-240next time
Week 6 (:35 rest)---(230lb*3+2+3+2+2+2+) bad form try 180-190 next time maybe straps?

DB Pullover
Week 1 (:45 rest)---(70lb*5+80lb*3+100lb*2) tricep hurt
Week 2 (:35 rest)---(90lb*5+2+3+3=13) improved form
Week 3 (:30 rest)---(90lb*5+2+3+3=13) 160bpm
Week 4 (:25 rest)---(90lb*7+5=12) 142bpm try 100 next time or 110
Week 5 (:40 rest)---(110lb*1 100lb*3+3+2+1+1)
Week 6 (:35 rest)---(100*3+2+2+2+1=10) better form!

DB row
Week 1 (:45 rest)---(70's*5+80's*3+90's*2)
Week 2 (:35 rest)---(90's*4+2+3+2+1=12)
Week 3 (:30 rest)---(90’s*4+2+3+2+1=12)177bpm
Week 4 (:25 rest)---(90’s*6+3+2+1=12) 170bpm try 100’s next time
Week 5 (:40 rest)---(100’s*3+3+3+2+1+1) knees were feeling stress ?
S.A pull to belly button
Week 6 (:35 rest)---R(110*3+2+2+2+1) L(110*4+3+1+2+1) try 100 for form next time

DB Bench
Week 1 (:45 rest)---(75's*5+2+4=11)
Week 2 (:35 rest)---(75's*5+2+2+2=11)
Week 3 (:30 rest)---(75’s*5+2+2+2=11)170bpm
Week 4 (:25 rest)---(75’s*12+80*7) 178bpm (try 90 next time)
Week 5 (:40 rest)---(80’s*3) strained shoulder a bit
Week 6 (:35 rest)---(80’s*7 + 90’s*3+2+2+fail) grunted to get weight up!


Lower Body--Thursday

Deadlift (alternating grip) with bent knees
Week 1 (:40 rest)--(180lb*4+3+3=10)
Week 2 (:35 rest)--(230lb*5+3+3+2=13)192bpm
Week 3 (:30 rest)--(230lb*5+3+2+2+1=13reps)
Week 4 (:40 rest)--(250x5+270*2+2+1+2)
Week 5 (:35 rest)--(270*4+290*3+2+2+1+1=9+4) 176bpm with straps


Squat (On smith from parallel to ground tighs position)
Week 1 (:40 rest)--(200*4+2+2+3=11) 173bpm
Week 2 (:35 rest)--(210*4+3+3+2=12) 190+bpm
Week 3 (:30 rest)--(210lb*5+3+2+2+0fail=12reps) 180bpm
Week 4 (:40 rest)-- (250*3+2+2+1+1+0+1=10) racked weight too low towards end!!
Week 5 (:35 rest)--(250*3+2+1+1+1=8) not deep enough at start 170+bpm


Laying Leg Curl
Week 1 (:40 rest)--(130*4+2+3+2=11)
Week 2 (:35 rest)--(120*4+3+3+2=12) Improved technique less weight
Week 3 (:30 rest)--(120lb*5+3+2+1+1=12reps) 158bpm (push more rom)
Week 4 (:40 rest)--(130*3+2+2+2+1+1+1) maybe try moving leg thing in
Week 5 (:35 rest)--(130*4+3+2+2+1+1=13) had more rom

Leg Extension
Week 1 (:40 rest)--(230*4+3+3=10) 190bpm
Week 2 (:35 rest)--(230*4+3+3+3=13) 175bpm
Week 3 (:30 rest)--(230lbs*5+3+4+ 245lbs*1 bad rep) hr 180bpm
Week 4 (:40 rest)--(245*5 255*3+2+0) could not lift towards end try 250 even next time
Week 5 (:35 rest)--(250*3+3+2 240*2) Try better ROM at 245 next week
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Swim training

Tuesday Swimming Goal: Build anaerobic endurance, rehearse speed and hypoxic training

Week 2
400rev im (50kick 50swim)
50 easy
8x50 freestyle @ 1:15 hypoxic (8-1breaths)
50 easy
200 fly kick underwater with fins working on proper core stability and using knees for kicks helping stretch ankles.
4x4x12.5 @ 1:00 working on speed with technique 4x12.5 each stroke IM order
#1 dive/breakout #2 from float through turn touch #3 push through breakout #4 from float to finish
100 easy
1400yds total

Week 3
1650yds

Week 4
400IM
12x25 dolphin kick/easy @ :45
50 easy
8x100 free @ 1:45 avg(1:23,168bpm)
50 easy
250 drill
Total = 1850yds
Stretch after practice very tight in shoulders

Week 5
400 kick/kickboard paddle (be sure not to reach up too far)
100 dolphin kick drill/posture recovery hr <140
12 x 25 @ :45 dolphin kick all out on stomach/back to 12.5 breakout easy float 12.5
(maintain work:rest ratio 1:3 – 1:4)
4x50 drill/kick medly relay order hr < 140
6x150 (25free kick on side 25 free swim) @ 3:00 avg (2:09, 175bpm)
200 easy
Total = 2000yds
Rear rotator cuff muscles sore and weak feeling if not better feeling tomorrow no shoulder exercise.

Week 6
400 WU
8x12.5 @ 1:00 fly/back
100 dolphin drill/posture
8x12.5 @ 1:00 breast/free
Total = 2200yds

Wednesday Shoulder Stability

Week 4
Stretch
3x12 cuban press with bar
about :45 rest between sets

Week 5
Stretch
Sore Shoulders
Did static hold internal/external rotation with cord 3x20seconds each position.

Thursday swim

Week 5
400 (50back s.a. w/dumbbell, 50roll kick)
4x200 fartlek kick IM order
300 cool down pull on lane rope/streamline
Total = 1500yds
Friday swim

Week 3

400rev IM 50kick/50swim
50 easy
100 drill
12x25 (12.5 dolphin all out to speed breakout, 12.5 to the wall easy) @ :45
50easy
16x12.5 @ 1:00 (4 each stroke IM order)
50 easy
4x100 Fly (25 swim/25kick) @ 2:00
Avg time—1:31 Avg HR—175bpm
100 easy
Total = 1650yds

Week 4
400IM
4x12.5 fly @ :45
4x12.5 Back @ :45
6x100 IM Kick @ 2:05 avg(1:31,175bpm)
6x50 back @ 1:00 avg(:35, 178bpm)
:30 rest
6x50 fly @ 1:00 avg(:39,176bpm)
100 kickboard paddle drill cool down slow
Total=1800

Week 5
400 IM 50 kick/50s.a. with chute & dumbbells
8x12.5 @ :55 (4 back/ 4 fly)
8x50 hypoxic free @ 1:15 7-0 breaths
100 easy backstroke kick
8x12.5 @ :55 (4breast/ 4 free)
100 easy backstroke kick and sculling
7x 100 Fly (25swim/25kick) @ 2:00
1-200 easy

Week 6
400 WU breast stuff
12x12.5 @ :50 (1:00 between rounds) Fly Back Free
100 easy
8x50 back @ 1:00
50 easy
8x50 Fly @ 1:00
50 easy
6x100 Fly Kick @ :30-:45rest
100 easy
Total 2400yds


Saturday

Week 4 (SCM)
400IM (50kick/50swim)
100 easy body position drill
Test set
4x50 backstroke from push @ 1:30 (32,35,37,41)
100 easy
6x100 fly kick alt sides @ 2:20 avg (1:39, 175bpm)
100 easy
Total = 1500scm

Week 5
15minutes of hr 165-180 bike at ymca
2x12 + 1x10reps Cuban press with bar
Stretches & hot tub!