Ouch, more volume hurts so good

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
Lance ArmStrong

Tuesday Training
Recovery
Stick Roll
Abs 200 reps (10x20)
Backward run and side skip series/
Hip Openers and Mobility
Stretch

Wednesday Training
A.M.
Dynamic Warm-Up
Ground based Mobility and Activation
Runner Machine Series x 2
Neuro Frequency Drills
Accel Wall x 2
Start Series 4x 5 yards
Kneeling Sprints 2x5, 2x 15, 2x25, 2x35
P.M
Upper Warm Up
Bench 5x5 @ 205
Chest Supported Row 4x8/Band PullApart 4x15/ Iso Hold Hip Flexor Pullin 4X6
DB Incline Bench 3x10/ 1 Arm DB Shrug 3x12/ Decline Plate Sit Up 3x15
1x10 Straight Leg Raise (all the way up)

Training

"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit."
Aristotle

Monday's Workout
Acceleration Warm-Up
Stick Roll
Ground Based Mobility and Activation
Seated Box Jumps 2x3 @ 37 inches
Box Squat worked up to 5x5 @ 335
Seated Box Jumps 2x3 @ 37 inches
Glute Ham Raise 3x6 @ 45,50,55
Prowler 4x Hi 15 @ 50lbs/low 15 @ 25 lbs

Ran the 55m dash in 6.81 and Triple Jumped 44'10 from a bad/minimal approach. Frustrated with my performance in the 55, pretty happy with my triple jump. Once again, my nutritional habits will really dictate where I go from here. From here I will do a 3 week strength (focused on a bit more volume with my legs) and 3 week speed-strength block.

Warhawk Weekend

"It is one of the blessings of old friends that you can afford to be stupid with them."
- Ralph Waldo Emerson

Fridays Shake Out Workout
1/2 Dynamic Warm-Up
1/2 Ground Based Mobility and Activation
Block Starts 3x5, 1x10, 1x20
Strides x 2
Stick Roll and Quick Stretch

Going to Whitewater today to compete in the annual Warhawk alumni track and field meet with some of my best friends. 281 N Tratt St will be hoppin tonight...can't wait! I am competing in the 55m dash and also will likely triple jump. Still a bit heavy @ 204. You wont find to many competitive track athletes that heavy, just another incentive to shed some of that body fat and start to actually do real running workouts. Good luck to the Warhawk Football team as they get set to win another one against Linfield. Special shout out to Derek Underwood as he closes in on the final destination of a long and hard fought career. I also want to end with a shout out to my fellow NX Level Competitors, Nick Hansen and Troy Dequaine, whom will be competing down in Chi-Town today. Troy will hopefully hit a "close to 500" pound raw squat and Nick is going to hit the double pr in his bench and dead. Good luck men!!!

No Off Days Here

"Don't be fooled by the calendar. There are only as many days in the year as you make use of." ~Charles Richards

Today's Workout
Stick Roll
NX Level Dynamic Warm-Up
Quick Stretch
Ladder Drills x 2 minutes
DB Swings 60 lbs x 10
Jumps Testing (Used on De-load weeks as an indicator of my progress)
Vertical-32" (3), Standing Triple Jump- 29'9 (2), Broad Jump- 9'10 (2), 3 Consecutive Sand Pit Hops- ~~27ftish? (2)
Barbell Push Press 3x5 @ 88, 120, 140
DB Bench 3x 10, 8, 6 @ 60, 80, 100
Strides @ 80% x 4 @ 5 seconds, 10 sec., 2 x 15 sec.
Core and Mobility Drill Circuit x 10 minutes
*Body weight = 204 @ about 10% body fat. To be at my most explosive state, I need to be down to about 195 @ 6%bf.

Free Your Mind...

"The Challenge, and the task, for the expanding mind is to expand to a level at which questions that cannot be answered from within the accepted understanding of truth can be answered"- Seat of the Soul, Gary Zukav


Today's Workout
Active Recovery
Bike 5 Minutes
Power Plate
Stick Roll
Skip Series
Hip Openers
Stretch

Today's Workout- (Acceleration/De-load)
Power Plate and Stick Roll
Dynamic Warm-Up
Ground Based Mobility and Activation
Low Box Quick Hops x 15
Block Jump Shrug 4x3 @ 154-254/ 4x Single Leg jump to alternate leg bounds
Sprint's from 3pt and Blocks 2x40y, 2x 30m(3.9), 1x 20y(2.5+), 2x10y(1.45+)
Back Squat 185x 10, Barbell Hip Thrust 185x 10, Glute Ham Raise x 10
Core Chop Series x 1
Prowler 4x 15 yards
Notes--Felt pretty slow due to the carbohydrate overload I put my body through on Sunday...body weight up to 208 from 202 last Friday...oucch! Don't eat garbage kids or you will perform like a rotter.

My Very First

I am exactly seven minutes into creating my first ever blog and already I find myself at a loss of words. It is not strange to me, a self proclaimed bonafide writer, to be experiencing this sudden onset of "writer's block." You see write's block happens to us all, even to those of us who choose not to write down our words or thoughts or even our make believe actions. When we are at the desk and we just skate through our work day in a cloud of malaise or if we are athletes and we decide to skip our final set of ab roll outs, we are all experiencing a certain writer's block moment.
As cheesy as it sounds, I've come to realize that my life is like a book. I am my own author. With every day, with every action, and with every thought my life's manuscript is being created. However, their are those days where we are faced with challenges that prevent us from adding pages to that manuscript. A common symptom of writer's block is complacency. Complacency will flat out ruin any type of progress and it will fog many of my chapters... hell, it will just be boring for you yawning outside readers. Put simply, if you have goals and you want to be successful as an athlete or a person than you should strive for continual improvement. Look within yourself and realize that familiarity with the everyday norm will undoubtedly halt progress. If you're content-- fine, but don't question why you haven't made any noticeable gains to bridge the gap from where you currently are to where you want to be.
The goal of this blog will be to inform, to challenge, and to inspire both my readers and admittedly myself to become better people, better athletes, and better thinkers on a daily basis...to always move forward in an effort to improve. You can expect at least one of three things from each and every post. 1. A summary of my day's workout 2. Words and thoughts that come from my heart 3. An inability to keep things brief.
With that being said, I would like to end with a thought by the great Thomas Edison, "We shall have no better conditions in the future if we are satisfied with all those which we have at present."
Thanks and God Bless,
Giff