Ty's No Excuses Training Journal

[tyferrell]

I'll be keeping my journal here. From time to time I may track my nutrition.

Right now my goals are to:
Increase max strength
Lower body fat to 12%
Maintain energy system
Increase power potential
Have fun

[tyferrell]

I'll probably play with max strength for 4 weeks. All depends on how my body responds and my ability to heal up.

Day1:
Tried some bb deads and was not feeling it. My form was not up to par for whatever reason. When I was younger I would probably just press through something like this, but I'm a bit wiser now... so I changed the session a bit. Also I was under time constraints.
Triset
1. BB OVHD Squats #45x5/x4/x4/x4
2. Clapping Pushups x5/x5/x4/x3
3. Tuck Jumps x5/x4/x5/x3
2min rest and repeated

Not a good start at all.

[tyferrell]

Took a hike to a nice area in the valley to do a little energy system work.

Alactic:
3x6 Jumps onto stone wall
super set
3x6 One leg long jump to two leg landing.

Not much power in one leg jump. Need more 1 leg squat work.

[tyferrell]

Worked on my speed a bit. Found a nice uphill trail.

Uphill sprints
10/10/20/40/50/10 yards

[tyferrell]

Gonna take the day off. MxS is off to a good start.

[tyferrell]

Morning Training:
T.S.
1. Hang Clean with Front Squats for reps 2x#135x4
2. Chinups 2x5
3. 1 Leg Squat to bench 2x3ea

Afternoon Training:
S.S.
1. 30yd Uphill Sprints 2x5
2. 3ft Wall Jumps 1x5

Very hot today. Cramped up before I could finish the 2nd set.

[tyferrell]

Eased up on the barbell work. I don't like max training with barbell exercises... so I'll keep them to a minimum.

Triset
1a. 1 Leg Squats 3x4ea
1b. Clapping Pushups 3x6
1c. Tuck Jumps 3x6

2. Hang Cleans 2x4/3x#135

[tyferrell]

Had some time to head out and do a bit of energy system work.

Technical drilling:
- Jump on wall (2ft) 5x
- Drop down from wall feet forward x3
- Drop down form wall feet side x6

- Shuttle sprints 10yds 2x6
- Deep squat drops 2x6
- Lateral bounds 10yds 1x5

[tyferrell]

Afternoon training:
2x6x10yd sprints
2x6 1Leg Jumps to 2 Leg landing

My caloric intake has been much to low this week. Without eating too much crap I need to get more fuel in my body.

[tyferrell]

Afternoon Training:
Tempo Runs uphill - 3x65sec/45sec/30sec
Took 90 sec breaks.
Very hot today. I ran out of steam QUICK.