I’m repeating this week of 5/3/1 next week, so was going to do the bare minimum but I thought 4 reps would be good for my confidence at the higher weights. Calf exercise was better with two sets for each muscle, as three seemed a little laboured and drawn out. I’m splitting up the three hours of track work and the weights on Tuesdays and Thursdays, so this session was done in the evening having regained some energy since this morning.
As above, I felt I could do 6 reps of bench so stopped at 5. I had a quality speed session yesterday and if I can replicate that tomorrow then I will be much more confident about the weekend. I need to stop thinking about p.b’s and focus on beating whoever’s lining up next to me.
My hamstring was bothering me on Thursday and it was still on my mind today, so the whole race was tense and sub-maximal because I worried about pulling it. Didn’t stick around for 2nd race, I know when it isn’t my day.
Front Squat
3 x 78.5kg
3 x 90kg
8 x 101kg
Hip Thrusts
6 x 95kg
6 x 100kg
6 x 105kg
Ab Circuit, 6 mins
New plan, do weeks 3 and 4 of 5/3/1 then just do some heavy triples the next few weeks so I don’t have to think about fitting it in with my races, think i need more time under a 140kg+ bar anyway. Pleased with front squats, could’ve done a few more reps.
Got the recovery wrong and paid for it in the second set of alternate bench. I have a new workout template that should keep weights workouts where they are but exercises will be moved around. Alternate bench will go as I have tough circuits to do, volume of plyos will be less with longer runs afterwards and Tuesday will be just weights.
Monday - Short Speed & UB Weights
Tuesday - LB Weights
Wednesday - Circuits & UB Weights
Thursday - Speed Endurance & LB Weights
Friday - Technical Work
Saturday - Plyometrics, Long Speed & Full Body Weights
Sunday - Recovery Stretching & Foam Rollering
Rest periods have increased which should help me maintain intensity a bit better. Pleased with front squats, could’ve done more but will save something for Thursday.
8 x 77.5kg
5 x 87.5kg
3 x 95kg
3 x 1 x 105kg
5 x 90kg
Dips
3 x 20
Running Arms
2 x 80
4 x 50
I was going to do the power matrix next week but realised it incorporated everything I was going to lift for 5/3/1, so figured i’d do it today. Tried to rush the 1RM so the first two stalled in the middle, last one was smooth. Did running arms last so that I finish the session with a co-ordinated movement pattern.
5 x 120kg
3 x 135kg
2 x 150kg P.B. @ 73kg
3 x 140kg
Hip Thrusts
2 x 5 x 110kg
Abs, 6 mins
Felt excellent in squats, upped everything by a few kgs as I saw the opportunity for a p.b., did a nice double and didn’t push my luck by trying a third. Focus is on track work for the next four weeks, i’ll be damned if i’m running another 7.5* in Feb.
Did 2 x 2 x 120m runs at the track so didn’t have the energy for power cleans. Ham curls were good, got the stopwatch out to make sure it’s still a four second eccentric.
8 x 80kg
5 x 92.5kg
3 x 97.5kg
3 x 1 x 110kg = PB
5 x 92.5kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Phew! 110kg was close to the limit, pretty chuffed to do all three attempts. Next power matrix has 115 in it, don’t know about that :s
Feb 1
Front Squats
5 x 90kg
3 x 100kg
4 x 110kg PB
Stiff Legged Deadlift
2 x 5 x 131kg
Bird Dogs
2 x 20
Ab Wheel, 10 in total
Relatively untroubled by front squat, could’ve done another few reps. Can’t say the same for RDLs, I think that was the hardest i’ve tensed my glutes in forever. I thought I was going to seize up, didn’t go as low as normal for the last few reps as I was ready to implode. Was out of caffeine drink so maybe need that to maintain the intensity in that particular exercise.
Oh and my left adductor was bugging me in blocks yesterday, doing a little strengthening using resistance bands to clear that up and I haven’t noticed it this afternoon.
Yeh no probs. I’m 23, 5ft 9 1/2, 161lbs (177cm/73kg). Run 60m indoors (7.43) and 100m outdoors (11.55w/11.60).
Can include my main training runs, as long as people know that they can’t just go out on a track and copy what I do, speed sessions are very personalised to training background, fitness, required training effect etc.
Feb 5
Track Work
2 x 2 x 120m MASSIVE tailwind, falling start. Times: 13.62, 13.50, 13.63, 13.57.
SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg
Turkish Get Ups
1 x 4 x 9kg
2 x 4 x 11.5kg
Prone Jackknife
3 x 12
Insane winds today, must have been 8 m/s. Kind of works as overspeed training and was pleased that my form didn’t suffer. Read the article the other day condemning crunches so put in jackknives, always wanted to do turkish get ups but have a low ceiling in my basement so brought the weight into the lounge to try them - wow. I was quite out of breath, sweating and my shoulders felt the hardest worked muscle group. Back is pretty tight so didn’t do muscle ups.
3 x 50m, 3 point start. Times: 6.41, 6.40mon, 6.34
(mon = Mondo, we have one lane of the 2012 track surface, it’s a lot faster to run on - yes i’m aware my best time wasn’t on it)
Bench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
3 x 0 x 115kg
5 x 95kg
DB Rows
3 x 8 x 42.5kg
Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secs
110kg crept up last week so didn’t expect to get 115kg today, the second rep was closest but I started to lift my bum off the bench so housemate took it off me before I tweaked something. Can do the abbreviated 8,5,3,5 next week as a rest. Also managed to land a 120cm (47in) box jump before track, have been wanting that for an absolute age and cleared it by a few cm.
Close to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.
This weekly layout seems to have a really good balance and it feels like i’m peaking for every important workout.
Ridiculously tight VM on my right leg, thought it was a tendon/ligament problem at first so after two average runs I stopped my session and went home. Rolled it for 5-10 mins and it’s a lot better. I was happy to do squats with it but not hip thrusts, so did a few power cleans. I have around 60 mins of stretching on Sundays and missed it last weekend so it’s entirely my own fault and a lesson to not be lazy in future.
2 x 2 x 120m, falling start. 13.81, 13.56, 13.63, 13.72.
Muscle Ups, 3,2,1
Dips, 2 x 25
SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg
Turkish Get Ups
3 x 4 x 11.5kg
Prone Jackknife
3 x 15
Really caught the middle two runs and got some great acceleration off the bend, felt fast today. Was lying on the track for 15 mins after the last run and didn’t have much left for muscle ups. Turkish get ups are good fun.
Messed up my stopwatch times in track, first one I pressed it too late and the second too soon. Added a tenth on the first one (9.29 to 9.39) to compensate, seems about right and a lot better than last week. No issues in the gym, cruised it.
Would’ve liked a few hundredths off each of my runs, was happy out of blocks though which is more important. Back for more 5/3/1, bench this week and front/back squats start up next week. The 4-6 rep range is going well, where possible I will go to 3-5 depending on the exercise.