May 7
Track Work
4 x 120m Easy-Fast-Easy.
SLRDL
2 x 5 x 123.5kg
Ab Circuit, 9 minutes
Pretty tired from track work so took a break before weights. Hamstrings had doms the next day and have a little tightness in them this morning.
May 9
Track Work
3 x 200m, 2 x 200m. 26.9, 27.4, 27.0 - 27.4, 27.0
(2.5 mins/10 mins)
Took this session easy as i’m racing on wednesday (100 and 200m), plus my hamstrings were feeling tight even after a warm up. Didn’t work the bend in the 2nd and 4th reps and ended up going through 100 in 14 secs.
May 11
100m - 11.79 +0.5
Got out well but by 60m the wheels were coming off and it felt scrappy. Always happens in the first race so i’m not fussed and it was faster than anything I ran last year, good to blow the cobwebs out.
200m - 23.84 +1.5 PB
Booooom. Great reaction, solid bend, mate said I was leaning back too much as I hit the straight so work to be done there but I didn’t fade much. That 200 session is paying dividends as i’ve only done two full ones and my fitness is good as is lactic tolerance. Old PB was 23.9 hand timed and 24 something electronic but was expecting to open with 24.5.
Bench Press
5 x 55kg
5 x 67.5kg
5 x 77.5kg
DB Rows
2 x 8 x 45kg
Congrats on the PB mate, very well done!
Jablan
[quote]Fezz wrote:
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. [/quote]
Great reply mate, thanks. Ive done a few sessions since asking with atg jump squats. They are murderous. But i do feel more explosive for it.
Cheers Jablan.
May 12
Deadlift
5 x 106kg
3 x 121kg
7 x 136kg
Bird Dogs
2 x 20
Ab Wheel, 3 x 7
Only got up to a very poor 2 x 140kg last time I deadlifted so this is new ground for me. I’m keeping on top of my stretching and can see myself progressing well over the next 6-8 weeks.
May 14
Track Work
3 x 50m
3 x 100m EFE
SLRDL
2 x 5 x 128.5kg
Ab Circuit, 9 mins
Quads were sore from the accelerations so I missed out a final run.
May 16
Track Work
3 x 200m, 2 x 200m - 26.6, 26.6, 25.9 26.3, 25.8
Landed a 125cm box jump today! Felt incredibly reactive and smashed 120cm so put up 125cm (49 inches) and got it on the second attempt. Pleased with my 200m times as well, took the first two a little easy and am confident I can get down to 26 flat in the next month or so.
May 17
Kettlebell Swings
2 x 15 x 18.5kg
Back Squat
5 x 110kg
5 x 125kg
5 x 140kg
Ab Circuit, 9 mins
Legs felt kind of hungover today, they were perfectly fine for the squats but about an hour later I could barely get off the sofa and felt drained.
May 18
Bench Press
5 x 75kg
5 x 85kg
4 x 97.5kg
DB Rows
3 x 8 x 45kg
I did 5 @ 101kg a few weeks ago but since then i’ve stopped counting calories and come off creatine. I’ve lost 3kg in that time (74 to 71) but i’ve also run a 200m pb and set a box jump pb so if it means my lifts go down (still the same if you go power:weight ratio) then i’ll take that hit. As much as I dislike it, weights are supplementary to sprinting and not the other way round.
I’m also on a new diet, it’s an exclusive list of foods I can eat with the only rules that certain carbs are reserved for hard training days, some are obviously only for pre or post workout and things like protein in every meal etc.
As I said I haven’t counted calories for the first time in five years and I feel so free, I still measure out portions for rice/pasta/porridge but i’m not worried about getting in 1500kcal before I head off to work or being 40g short of my protein target for the day.
Bench and squats are now at a maintenance level with an emphasis on speed of movement. I will continue to increase deadlift as 5/3/1 is moving along nicely. Next race is on wednesday 25th, should get it video’d to see where i’m losing ground on others and I can upload it to here.
May 19
Deadlift
5 x 68.5kg
5 x 83.5kg
5 x 98.5kg
Bird Dogs
2 x 20
Ab Wheel, 3 x 7
Easy.
May 21
Track Work
4 x 90m, 30 build up, 60 fast.
SLRDL
2 x 5 x 128.5kg
Ab Bridges, 9 mins
Pretty good session considering it was so early in the morning. Happy with my technique at top speed and had enough energy to smash out the SLRDL reps through a good range.
May 23
Track Work
3 x 200m, 2 x 200m - 26.4, 27.6, 27.1 26.8, 27.0
Easy session with a race coming up on Wednesday. The wind was gusting strongly and made it very difficult to run consistent times, so those were consistent effort levels.
The conditions for my first race were very favourable but anything short of a headwind and I can see my 100m time being faster than the last race.
May 25
100m - 11.8 +0.7 (Hand Timed - Electronic timing failed :S)
Got out pretty well and maybe came up too soon, was coming back on people but the last 20m felt like the last 40m of the first race and my legs were a mess.
200m - 23.88 +2.1 (races either side of this were +0.4 and this was only illegal wind of the meet)
Was in lane 1 of race C but asked to be upgraded to the empty lane 7 of race B so I was near enough asking to come last. I conserved energy on the bend and hit the straight well, perhaps leaning back a little but I got through the line without fading and nearly got another pb. Pleased with the consistency as those conditions weren’t as good as my first race.
If the video has uploaded i’m lane 7 (camera focusses on me on the straight)
Bench Press
5 x 75kg
5 x 85kg
5 x 97.5kg
DB Rows
3 x 8 x 45kg
It’s amazing how slow I am. I sprinted for the first time in a couple years today (never did it consistently before) and my fastest 100 was 15.5 lol
15.5 isn’t that bad for a first attempt, you could probably knock a second off with a few technical changes.
I wish more people would time themselves over 100 metres. The number of people who ask my p.b. and reply with “yeh i think i ran 11.2 at sports day, and that was in trainers on grass” and genuinely believe it is astonishing.
May 26
Deadlift
5 x 98.5kg
5 x 111kg
10 x 126kg
Bird Dogs
2 x 20
Abs, Various weighted, 170 reps
Ten reps is my new limit and even if I can go on I will stop, which was the case today. I felt really fresh and didn’t want to use up all that energy deadlifting a mediocre weight for lots of reps.
I’m away tomorrow on a road trip until Tuesday, I will do some sort of cardio to keep my fitness up but it’ll be a nice rest and recovery for my body.
June 3
Rest and recovery my arse, I was in a van following my friend as he cycled the length of the united kingdom (874 miles) non-stop, and I ended up having to be a support rider for the night stages and the last bit, 170 miles in all. Got the worst quad doms of my life and it took me two days before I could get up or down stairs unassisted. He did it by the way, took 78.5 hours and raised loads for a children’s charity, fucking impressive mental strength.
Bench Press
5 x 75kg
5 x 85kg
4 x 97.5kg
DB Rows
3 x 8 x 45kg
Not bad, my triceps were tired from the cycle and I was expecting two reps at 97.5kg.
June 4
KB Swings
2 x 15 x 18.5kg
Back Squat (can’t climb stairs but i’ll be damned if I can’t squat)
5 x 110kg
5 x 120kg
4 x 130kg
Ab Circuit, 3 x 3 mins
Good session. I’m sick of my doms so wanted to give my legs something they’re used to recovering from, was cautious on the final set of squats and didn’t force a 5th rep. Not too optimistic about my return to track but i’ve pencilled in monday afternoon for the 5 x 200m session.
June 6
3 x 200, 2 x 200m - 28.1, 27.4, 26.3 26.1, 25.7
Legs were not their most co-ordinated to begin with and I over-estimated how fast I was running the first two reps. The last rep felt almost like a sprint so I think another week is needed before i’m back to full fitness.
June 7
Deadlift
3 x 103.5kg
3 x 118.5kg
7 x 133.5kg
Bird Dogs
2 x 20
Ab Circuit, 3 x 3 mins
Solid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.
June 8
Bench Press
5 x 75kg
5 x 85kg
3 x 97.5kg
1 x 105kg
DB Rows
3 x 8 x 45kg
Brought the 3rd rep too high on my chest and really struggled through the sticking point, did a 1RM to make up for it. Rows were a little scrappy and in future I will be stricter on form even if it means taking the weight down.
June 9
SLRDL
2 x 5 x 128.5kg
Ab Bridges, 3 x 3 mins
Tough weights and will look to increase RoM next week at the same weight.