Apr 4
Track Work
2 x 60m, falling. 7.20mon PB, 7.28mon
Bench Press
5 x 82.5kg
3 x 93.5kg
4 x 105kg
DB Rows
3 x 8 x 42.5kg
Ab Wheel, 3 x 7
Was in great form doing blocks and flying runs even if my right hip flexor was a little tight, the 2nd 60m was a little forced and tense but the first was spot on. Did not expect four reps in bench and was beyond my sticking point and so close to a 5th rep. Switched to ab wheel as bridges have been tiring my abs for tomorrow’s weights.
Apr 5
Front Squat
3 x 87.5kg
3 x 100kg
6 x 112.5kg
Hang Power Cleans
1 x 4 x 78.5kg
1 x 4 x 83.5kg
Adductor Res. Band
2 x 12
Ab Circuit, 3 x 3 mins w 30 sec rest
Not that comfortable with front squat today, my back has been funny the last few sessions but not in a weak way. Cleans were explosive, ab circuit will be regretted tomorrow morning.
Apr 7
Track Work
2 x 3 x 80m, 32.5m IL, falling. All in 9.40-9.50 outside with swirling wind.
Back Squat
3 x 115kg
3 x 132.5kg
3 x 147.5kg
Almost didn’t do this as I was short on time, but I downed an energy drink and smashed my way through it. Might not try next week as I don’t have any safety measures to catch the bar if I fail. Will probably miss out Thursday weights altogether as the speed session takes enough out of me.
Apr 9
Track Work
100m, falling. 100m bend, falling. 11.85, 12.14.
150m, falling. headwind. 18.48
Deadlift
3 x 91kg
3 x 103.5kg
14 x 117.5kg
Bird Dogs
2 x 20
Wasn’t feeling it today at the track, reflected by my times. Used my wrist straps for deadlift and surprised myself with the reps I got out. Had a 50 hour work week so my times should bounce back next week now that i’m off for Easter.
Apr 11
Bench Press
5 x 55kg
5 x 65kg
5 x 77.5kg
DB Rows
2 x 8 x 42.5kg
Ab Wheel
3 x 7
Have a sore throat and general flu symptoms so giving it an extra day before I do track. Going to keep bench & deadlift on 5/3/1, for front & back squat i’m going to do week 1 every week and do an extra rep when I can.
Apr 12
Front Squat
5 x 80kg
5 x 92.5kg
7 x 107.5kg
Hang Power Cleans
2 x 4 x 83.5kg
Adductor Res. Band
2 x 12
Ab Circuit, 3 x 3 mins w 30 sec rest
Not recovered from illness yet, did weights today as a substitute. Upped the front squat as I felt fresh, 2nd set of cleans were good once I got my hips involved properly. Abs were much easier than last week.
Apr 16
Deadlift
5 x 98.5kg
3 x 111kg
10 x 123.5kg
Bird Dogs
2 x 20
Ab Circuit, 3 x 3 mins w 30 sec rest
Very happy with the deadlift as my back straightness wasn’t an issue and I didn’t need to think twice about being in the right position for each rep.
Hey buddy, good to see another England based sprinter on the forums! What club do you run for?
Hey man, i’m running for Loughborough Students A.C., what about you? You got a training log on here yet?
Apr 18
Track Work
80, 100, 120m falling. 9.59, 11.73, 13.88 slight headwind.
KB Swings
2 x 15 x 18.5kg
Back Squat
5 x 110kg
5 x 125kg
5 x 140kg
Ab Circuit, 11 mins (!!!)
My rec fem is getting fatigued halfway through warm up and is noticeable during my runs, think I need to reduce the volume somewhere so was going to switch front squat for split squat but don’t know if that will make much difference (feel free to tell me if you know). My times have been down for a week and it’s winding me up because I was hitting form. Pleased to match my numbers in back squat and took the rest out of abs and then did an additional 2 mins, solid workout.
Edit: rectus femoris is suffering from excessive drills (new warm up includes 400m+ of drills) so i’m reducing the volume in my warm up and eliminating my day of drills to be replaced with a morning jog and myofascial stretching.
I run for Eastbourne Rovers and for Brighton Uni, but am coaching more than competing at the moment. I do indeed have a training log:
Are you running at BUCS this year?
Jablan
Nah the standard is sub 10.80 as we have a wealth of talent. You’ve got some good squat/clean numbers, thought your 60m time would be around 7.20 with those. You do much box jumping and explosive med ball throwing? What’s your local track? I’m originally from the south and have run at Withdean stadium and counties are at K2 in Crawley.
Apr 19
Bench Press
5 x 72.5kg
5 x 85kg
6 x 95kg
DB Rows
3 x 8 x 45kg
No spotter so didn’t risk bench.
Apr 22
Hang Power Cleans
2 x 4 x 83.5kg
Split Squats
2 x 6 x 80kg
1 x 6 x 85kg
Ab Circuit, 9 mins
Quite poor balance in split squats, had to focus on the path my front leg was taking to get it right. Have anterior pelvic tilt issues from overly tight hip flexors, doing a standard lunge exercise in the mornings to correct this. I’m leaning up a little but if my strength drops i’m going back to a bigger diet. Spoke to the guy who owns a supplement store in town and he has me back on ZMA and attempting to eat salmon once a week.
Apr 24
Track Work
3 x 200m, 2 x 200m. 28.7, 28.0, 28.0 - 27.8, 26.8
recovery (2.5 mins between reps, 10 mins between sets)
Deadlift
5 x 68.5kg
5 x 78.5kg
5 x 91kg
Bird Dogs
2 x 20
Ab Circuit, 6 mins
200m runs at 80% effort, but because of the short recovery they end up being full effort to maintain the target times. Feel I could do them all in 27.5 so will try that next week.
Apr 25
Bench Press
3 x 77.5kg
3 x 90kg
5 x 101kg
DB Rows
3 x 8 x 45kg
All good, happy to rep at 100kg or more.
Apr 27
Deadlift
5 x 91kg
5 x 106kg
17 x 118.5kg
(10 minutes on the floor)
Bird Dogs
2 x 20
Ab Wheel, 3 x 7
Probably pushed it a bit too much in deadlift considering I have a speed session in two days, this will be the last time I do over a dozen reps. The first ten flew up then it slowed and the last rep was dubious. All good now, off for a hot/cold shower.
Apr 29
Track Work
4 x 120m Easy-Fast-Easy.
SLRDL
2 x 6 x 118.5kg
May 1
KB Swings
2 x 15 x 18.5kg
Back Squat
5 x 110kg
5 x 125kg
5 x 140kg
Ab Circuit, 9 mins
Worked on trying to move the bar as fast as possible from the bottom of the squat. That was the easiest 5 @ 140 has felt. Should’ve been the 200 session today but there was a track meet on.
[quote]Fezz wrote:
Nah the standard is sub 10.80 as we have a wealth of talent. You’ve got some good squat/clean numbers, thought your 60m time would be around 7.20 with those. You do much box jumping and explosive med ball throwing? What’s your local track? I’m originally from the south and have run at Withdean stadium and counties are at K2 in Crawley.
[/quote]
Cheers mate, really happy with the squat numbers atm, but haven’t been doing cleans much recently, been focusing more on snatch. I do a bit of ballistic/plyo training incorporated into my warm up, usually some hurdle hops in a series and bounding. My local track is at Sussex Downs College near to Eastbourne, where abouts in the south are you originally from? Btw have you seen the results from BUCS this weekend? Some shocking times were run; men’s 100m final was won in 11.02!
I’m from Crowborough but haven’t lived there for five years due to uni. Yeh a few people from my old training group were running, said there was a serious headwind to contend with. A lot of the faster people are starting their season in mid-June too since the trials are later than usual.
May 2
Track Work
3 x 200m, 2 x 200m. 26.9, 26.8, 26.7 - 26.3, 26.7
(2.5 mins/10 mins)
Tailwind probably gave me up to half a second advantage but either way i’m happy with the consistency and that I didn’t ease up on any of the reps.
Do you do full squats mate? Haven’t read all the log, but just wondering as I’m forced to switch my leg days to increase speed for rugby. Just wondering as a few friends, who train under margot wells, say they never go to a further depth than quarter squats, because full squats have no carry over to running.
Hey man. My coach wanted us to squat to parallel since our legs are never beyond 90 degrees in a race, but I would go further than 1/4 squats since it’s not all about direct carryover with squats. You need strong legs in general for all the other parts to speed training, plus I think partial squats stress the knees more than going deeper does. Squats correlate well to the first 10m of a race but take it out to 30m and hang cleans and other exercise have better carryover.
Don’t know your stats but we’ve had a few rugby players show up at the track needing to get faster and the coaches just get them to do plyometrics and ballistic work to learn to better apply force rather than increasing raw strength.
May 3
Bench Press
5 x 85kg
3 x 95kg
1 x 107.5kg
0 x 112.5kg
1 x 107.5kg
DB Rows
3 x 8 x 45kg
Had absolutely no intensity today, none. I had that feeling when you come back from a few weeks off where you know you’re capable of lifting the weight but your body struggles to co-ordinate it. Tried 112.5kg as I did the bare minimum to complete 5/3/1 and I got beyond my sticking point when my right arm collapsed a bit.
May 4
Track Work
60m falling, 7.29.
May 5
Deadlift
3 x 98.5kg
3 x 113.5kg
8 x 128.5kg
Bird Dogs
2 x 20
Ab Wheel, 3 x 7
I half assed the deadlift as I didn’t have time to let breakfast settle or really wake up fully. Form was good for the 8 reps and i’m pleased with that.