John Evans Training log

Posted In: Training Journals

  • John Evans
    Participant
    John Evans on #229933

    Monday: RMSSD: Lying-152, VL/VJ: 33/34
    Tuesday: RMSSD: Lying-146, Standing- 63.1
    Wednesday:RMSSD: Lying-206, Standing-94.7 VJ/VL: 32.5/34

    Monday: 2/1/2016
    SHWUB
    Dynamic Flex
    Sprint Development
    Sprint tape drills- to tolerance
    PC: Work up to 95kg
    Clean DL: 3×2 @ 125kg
    Squat: Work up to 125kg

    Tuesday: Off

    Wednesday: 2/3/2016
    PC Max: hit 108kg
    Jumps
    Shot Put

    So pretty much after the meet, I am still feeling pretty crappy. I have some patellar tendinitis, dealing with a sinus infection at the moment with anti-biotics, mucinex, and some antihistamine. I think that the meds have something to do with the big drop in vertical and low power outputs, but I think it has more to do with the competition last week. The stress of that meet flared up my ankles, knees, and hips a lot. It was a super stiff surface.

    John Evans
    Participant
    John Evans on #229943

    Thursday: Off
    Friday:
    SHWUB
    Dynamic
    Sprint Buildups to tolerance
    Squat estimated max: 325lbs

    Saturday:
    traveled

    John Evans
    Participant
    John Evans on #229945

    Okay, so my down week is over and I started another training cycle. This time I am focusing more on fast eccentric strength, while maintaining max strength through faster bar velocities and a few heavier hip movements. I think my max strength was pretty close to as high as its going to get this year, so I really want to focus on other aspects of training.

    RMSSD: 111 lying, 77 standing
    Mb toss peak power: 2600ish (14lbs dynamax)

    Monday:
    SHWUB
    Dynamic Flex
    Hurdle Mob/ Pelvic Mob
    Shot Put: 20 power throws
    Hurdles to tolerance: Well… That was aweful
    Sprints: 3x3x35, 1 long accel
    WR:
    CM Hang Cleans: 2×3@ 90kg, 1×2@ 90kg, 3×2 @ 90 kg
    Drop Squats: 4×5 @ 155
    Hurdle Hops: 3×5
    Speed Incline DB Press: 4×6 @4o, 45, 55 lbs
    Speed Pullup: 4×4
    Hip Lift: 4×4 @ 140kg
    Morpheus: x3 (This is just OHB, BTLF, etc…)

    • This reply was modified 1 year, 1 month ago by John Evans John Evans.
    • This reply was modified 1 year, 1 month ago by John Evans John Evans.
    John Evans
    Participant
    John Evans on #229949

    Mb throw: 2446 w
    RMSSD: Lying 126, standing 36

    SHUWA
    Dynamic Flex
    Hurdle Mob
    10-15 short approach LJ (6 step)
    Hurdle dribbles
    Clean complex: 7x Pull to knee, pull to above the knee, PC, FS, Jerk @ 65kg
    GS circuit for time: 4′ 30″

    John Evans
    Participant
    John Evans on #229951

    Didn’t train as much as I would like last week because I was still banged up from the meet and last cycle, but I am going to restart this cycle this week and progress for another 2-3 weeks depending on how I feel.

    No monitoring because I needed a mental break with life being so busy.

    Monday: 2/15/16
    SHWUB
    Dynamic Flex
    Sprint Dev
    Hurdle Mob
    3x3x35 (long acceleration)- walk back recovery, 4′ between sets
    Shot put: hit a few 30ft throws from a power
    CM Hang Clean: 2×3 @ 90kg, 3×2 @ 95kg, 1×2 @ 100kg
    Lots of misses in there, sadly
    Super set:
    Drop Squat: 5×4 @ 70kg
    Hurdle Hops: 4×5
    Superset:
    Speed incline: 45, 55, 65
    Speed Pull up: 4×4 (chest to bar strict)
    Superset:
    Hip Lift: 4×4@ 150kg
    Morpheus: x2

    John Evans
    Participant
    John Evans on #229953

    EDIT: Monitoring will be back tomorrow

    Tuesday:
    SHWUA
    Dynamic Flex
    Sprint development
    Ringo x 8 ea.
    SA jumps 7 steps: x 8-12
    Complex x 7 w/ 1′ rest @ 155: Pull to knee, Pull to hip, Clean, Hang clean, Front Squat, Jerk
    Yolanda x 1o for time

    • This reply was modified 1 year, 1 month ago by John Evans John Evans.
    John Evans
    Participant
    John Evans on #229981

    Still not in a good routine with training facilities but I did my best to work around things. Not going to update the past week, but here is Monday through today (wednesday).

    2/22/2016-2/24/2016

    SHWUB
    Dynamic Flex
    Sprint Development
    Hurdle Mob
    Shot put
    Acceleration development: 3x3x40m
    Hang clean: 1×2 @ 80kg, 1×2 @90kg, 1×2 @ 95kg, 2×2 @ 100 kg, 2×2 @ 95kg
    Drop Squat: 5×4 @ 165
    Hurdle Hop: 5×4
    Neutral grip 1/2 Bubka: 4×4
    Speed Incline DB Press: 4×4 @ 55, 55, 65, 70
    Hip Lift: 4×4 @ 160kg
    MB throw: 2x morpheus

    WL Warmup
    Complex @ 155 till miss on the jerk failure with 1- 1′ 30″ rest
    Pull to knee, pull to hip, Power clean, Hang clean, Front squat, Jerk
    Track warm up
    Dynamic Flex
    sprint development
    SA LJ x 8

    SHWUB
    Dynamic Flex
    Sprint Development
    Hurdle Mob
    6 x Full approach Long Jump (18 step)
    4x 30m acceleration, with 20m fly
    WR:
    Hang CM Snatch: Work up to 70kg, 4×2 @ 70kg
    Step up: 5×2+2 @ 110, 140, 160kg
    Weighted Pull up: 4×3 @ 25kg
    Speed Bench Press: 4×4@ 70kg, 75kg
    Drop TRDL: 4 x 4 ea. @ 50 lbs.
    stiffness jumps: 4×5

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