Feb 22
Front Squats
5 x 80kg
5 x 90kg
3 x 105kg
Stiff Legged Deadlift
2 x 5 x 126kg
Bird Dogs
2 x 20
Ab Wheel, 2 x 7
Felt great today, everything was at 95% but I could tell I was in P.B. shape.
Feb 23
Front Raises
3 x 8 x 9kg
KB Swings
15 x 6kg
15 x 8.5kg
15 x 11kg
15 x 13.5kg
Wanted to put in kettlebell swings on saturday so did a quick practice to find a good starting weight. Sets of 15 or less will do me. Picked up the movement pretty quickly as my medball throws have already taught me to hip snap.
Feb 26
Race - Sh*t. Moving on…
KB Swings
1 x 15 x 13.5kg
2 x 15 x 16kg
1 x 15 x 18.5kg
SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg
DB Reverse Lunges
1 x 12 x 21kg
1 x 12 x 31kg
1 x 12 x 33.5kg
Dips
4 x 20
Jack Knives
5 x 20
Eccentric SL Calf Lowers
4 x 20 x 18kg
F**king useless legs.
Mar 1
Track Work
4 x (Blocks 2 x 20m, 25m 3 point)
3 x 50m falling start. (6.28mon, 6.18mon PB, 6.23mon)
Bench Press
3 x 75kg
3 x 86kg
5 x 97.5kg
DB Rows
3 x 8 x 42.5kg
Side Bridge, 2 x 60 secs
Front Bridge, 2 x 90 secs
No spotter in bench, a sixth rep was a possibility. I’m having trouble replicating my transition to upright running when coming out the blocks, need to do more runs starting from blocks and maybe include some longer runs with a controlled first 10m.
Mar 2
Front Squats
5 x 77.5kg
5 x 90kg
9 x 102.5kg
Reverse Lunges (1)
3 x 12 x 33.5kg
KB Swings (1)
3 x 15 x 18.5kg
Adductor Resistance Band
3 x 12
Ab Wheel, 2 x 7
Reverse lunge & KB swing combo kicked my ass, I threw up after the 2nd set and took a while to get off the floor after the last. Adductor strengthening as it’s a neglected muscle and there’s only one exercise in one of my circuits that hits it directly.
Was 72kg/158lbs at New Year, now up to 74.5kg/164lbs and although my focus is purely on strength/power gains it’d be nice to get to a lean 170lbs.
Mar 3
KB Swings
3 x 4 x 13.5kg
Upped the weight, manageable.
Mar 4
Track Work
80m (90 secs rest) 80m, falling start, 9.44, 9.53.
Back Squats
5 x 105kg
5 x 120kg
7 x 136kg
Hip Thrusts
2 x 6 x 115kg
Ab Circuit, 6 mins
Wanted 6 reps in squats, 7 were easy but knee wobbled a touch so racked it as a precaution.
Mar 6
Track Work
2 x 120m, falling start. 14.43, 14.28.
150m, 17.84. There was a headwind, but bottom line is I wasn’t fast enough.
Muscle Ups
3 x 4
Deadlift
5 x 78.5kg
5 x 91kg
14 x 101kg
Stiff Legged Deadlift
2 x 3 x 131kg
Bird Dogs
2 x 20
My back had nothing to give in RDL’s, three reps was pushing it but i’m going to keep the weight the same and not worry about how many reps I do each week. Relatively pleased with deadlift, once I find my groove I can smash the reps out and i’ve started at a low 90% 1RM (120kg) for 5/3/1 to give me time to find that groove.
Mar 8
Track Work
3 x (2 x 30m Blocks, 30m 3 point)
50m, 60m, 70m, falling start. 6.12 PB, 7.22 PB, 8.44
Bench Press
5 x 80kg
3 x 91kg
4 x 102.5kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Very springy today, good PB’s and I messed up the last acceleration which is why the 70m is comparatively slower. Never repped over 100kg in bench before so it was nice to get four reps out. Love my diet, swapped my PWO milkshake for jacket potato, tuna and veg and my ratio to 25-50-25 and it feels right.
Mar 9
Front Squats
3 x 85kg
3 x 95kg
9 x 107.5kg PB
DB Reverse Lunges (1)
3 x 12 x 33.5kg
KB Swings (1)
3 x 15 x 18.5kg
Adductor Band Work
3 x 12
Ab Wheel
2 x 8
Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once i’d racked it. Lunges & swings are hideous, love it.
Mar 11
Track Work
80m, 90m. falling start. 9.31mon PB, 10.50mon.
Back Squats
3 x 112.5kg
3 x 127.5kg
5 x 143.5kg
Hip Thrusts
6 x 115kg
6 x 120kg
Ab Circuit, 6 mins
Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my saturday track session will be monday morning.
Mar 14
Track Work
2 x 120m, falling start. 14.44, 14.31 (headwind)
150m, falling start. 17.62
Deadlift
3 x 83.5kg
3 x 96kg
15 x 108.5kg
Bird Dogs
2 x 20
Jackknives
4 x 20
Abbbbbssssoooluuuttelllyyy WRECKED from deadlift. My back started spasming and I was on the floor for 10 mins convulsing, felt bizarre. Scraped through the rest of the session and god help me for tomorrow’s DOMS.
Mar 16
Track Work
Blocks 2 x 20, 2 x 30, 2 x 40m
50, 60, 70m falling start. stopwatch broke.
Bench Press
5 x 52.5kg
5 x 65kg
5 x 75kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 70 secs
Front Bridge 2 x 100 secs
I know one of the main rules of 5/3/1 is don’t tamper with it, but i’ve increased my rest week from 40,50,60% to 50,60,70%.
Mar 17
Front Squats
5 x 90kg
3 x 102.5kg
6 x 115kg
DB Reverse Lunges (1)
2 x 12 x 33.5kg
KB Swings (1)
2 x 15 x 18.5kg
Adductor Band
2 x 12
Ab Wheel
2 x 8
No Issues, cut the third set of a few of these as last week I was too sore to do circuits.
Mar 18
Turkish Get Ups
3 x 4 x 13.5kg
Running Arms
2 x 80
4 x 50
Mar 19
Track Work
80m, 90m falling start. 9.41, 10.37mon PB
Back Squats
5 x 120kg
3 x 136kg
2 x 152.5kg
Hip Thrusts
6 x 120kg
8 x 120kg
Ab Circuit, 6 mins
Very fluid 90m on mondo, couldn’t have pieced a much better run together. Wasn’t that motivated for back squats so happy to get a double out.
Mar 21
OH Shot Put (5kg)
15.30m PB
Track Work
100, 120, 120, 150, falling start. 11.50, ?, 13.53 PB, 17.20 PB
Deadlift
5 x 91kg
3 x 101kg
11 x 113.5kg
Bird Dogs
2 x 20
Jackknives
3 x 25
Wasn’t meant to do OH Shot but my friend wanted some competition, ended up throwing half a metre more than i’ve ever done. Nice series of runs, tied up in the last 20 metres of the 150 but the others were smooth. Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.
Mar 22
Bench Press
5 x 71kg
5 x 82.5kg
6 x 93.5kg
DB Rows
2 x 8 x 42.5kg
Side Bridge, 75 secs
Front Bridge, 120 secs
My right palm was hurting during the last set of bench, shouldn’t be an issue again but stopped a rep early. Feel like shit today, can’t walk properly.
March 24
Track Work
80, 90m falling. 9.30mon PB, 10.36mon PB
Back Squat
5 x 80kg
5 x 95kg
5 x 112.5kg
Hip Thrusts
2 x 8 x 80kg
Ab Circuit, 5 mins
Only a hundredth quicker in both runs but i’ll take that.
Mar 26
Track Work
100, 150, 150m falling. 12.11, 18.13, 18.11. slight headwind, no excuse.
Deadlift
5 x 58.5kg
5 x 73.5kg
5 x 83.5kg
Bird Dogs
2 x 20
Jack knives
4 x 20
Have been working a lot this week, still shouldn’t be running 12. and 18. under any circumstances. If this is how fast I run when I take weights easy on the Thursday then it’s no wonder my races are so poor.
Mar 28
Track Work
50, 60m falling. 6.22mon, 7.23mon
Bench Press
3 x 77.5kg
3 x 87.5kg
5 x 100kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 80 secs
Front Bridge 2 x 100 secs
Mar 29
Front Squat
5 x 80kg
5 x 92.5kg
7 x 105kg
Reverse Lunges
2 x 12 x 33.5kg
Hang Power Cleans
2 x 4 x 78.5kg
Ab Wheel, 3 x 7
Sleep deprived and not in the mood, scrambled through the workout and will be getting an early night.
Mar 31
Track Work
2 x 3 x 80m, 30m intensity limit (stop accelerating), falling start. 9.34, 9.31, 9.40 - 9.31, 9.26 PB, 9.26 =PB.
Back Squats
5 x 107.5kg
5 x 122.5kg
5 x 140kg
KB Swings
2 x 15 x 18.5kg
New warm-up that’s really getting me fresh for track, short recovery runs so to p.b. with an intensity limit too was a good step forward. Was tired for squats so did bare minimum, and no abs as they still hurt from circuits yesterday.
Apr 2
Track Work
3 x 50E100F (50 build up 100 fast), flying 100 times: 10.82, 10.82, 10.80.
Muscle Ups
3 x 5
Dips
2 x 20
Deadlift
5 x 83.5kg
5 x 98.5kg
11 x 111kg
Bird Dogs
2 x 20
My lower back was in a new position for my flying runs and it felt like I couldn’t give 100%, there was a slight tailwind but if I can run those times now then it’s looking good for May and June. Deadlift was good, had to readjust grip after eight reps, might go alternate grip at heavier weights. Looking back that’s a really solid week of training and i’d like three more just like it before I open up on the 23rd with a 100m and maybe a 200m.