Dec 1
Back Squats
8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kg
Ab Wheel Rollout
4 x 12
Made sure to go full depth every rep and with a spotter I might have made the targets of more sets. The weight shifted a little forward on the 134kg set and I racked it out of safety. I’ve lost a bit of weight in the last few days from missing meals so my overall strength feels down.
Dec 2
Tricep Kickbacks
4 x 8 x 8.5kg
Pullups
3 x 10 x 7.5kg
DB Upright Row
3 x 7 x 24kg
DB Rows
3 x 8 x 45kg
BB Shrugs
3 x 8 x 83.5kg
Renegade Rows
3 x 10 x 5kg
Better rows and kickbacks, think shrugs need a little work.
Missed Upper Body on Monday due to work commitments.
Dec 8
Hang Power Cleans
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PB
Ab Wheel Rollout
4 x 12
Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.
Dec 12
Bench Press
2 x 8 x 88.5kg
2 x 6 x 88.5kg
Decline Pushups
23,21,21
BB Curls
3 x 7 x 47.5kg
Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg
Diamond Pushups
10 x 10kg
12 x 5kg
10
Renegade Rows
3 x 10 x 5kg
This session has been at my friend’s house and I enjoy it so much as it’s competitive and encourages me to push each extra rep out.
Got a few sessions missing, i’m away from home until the 5th so will fill them in then.
Dec 23
Circuits inc. 70+ press ups
Dec 26
Tempo
2 x 8 x 100m
Very unfit, hope to get back some sort of base running fitness.
Dec 28
Punch Bag
10 x 3 mins, 2-3 mins rest
Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.
Dec 30
Tempo
4x100, 100+100, 2 x 100
4 x 200, 2 x 100 with 30m burst
Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.
Apparently I didn’t have sessions missing, I was just a lazy bastard. Come to think of it I was working days & nights before I went home for xmas and I wanted to rest after those cleans.
(this post seems to have only half come through so i’m re-writing what I can remember.
Jan 6
Back Squats
8 x 108.5kg
3 x 108.5kg stopped
Pullups
12, 11, 10
DB Upright Rows
3 x 7 x 24kg
DB Rows
3 x 8 x 45kg
Tricep Kickbacks
4 x 8 x 8.5kg
Ab Wheel Rollout
4 x 12
My first set of squats were fine but as I went to unrack it for the next set I felt a sickly tightness along the inside of my thighs and a feeling of muscular and nerve problems. I shook my legs out and tried a few reps but it felt like my adductor was going to go. Have since massaged it which has helped a little but I can’t crouch to pick anything off the floor as it feels like it’ll pull.
Both variations of rows were forced and jerky but I hate lowering the weight after time off so I kept at it. Abs were pretty hard too but i’m sure by next week i’ll be back on track.
Jan 10
Tricep Kickbacks
4 x 9 x 8.5kg
Pullups
14, 12, 11
DB Rows
3 x 8 x 45kg
DB Upright Row
3 x 7 x 24kg
BB Shrugs
3 x 8 x 78.5kg
Renegade Rows
3 x 10 x 5kg
Much better workout than the last one, only issue was my grip strength on rows. Pullups are pinch grip as it’s a door frame and by the 3rd set I can feel my forearms tightening. I can probably increase kickbacks and keep everything else the same.
On board, as I am a fellow sprinter myself. I keep a log here, if you want you can follow! What are your PB times on 60 meter and 100 meter runs?
Ah i’ve been on your log already mate. PB’s are 7.43 and 11.55, pulled a hamstring at the end of August and took a knock to my knee in October so haven’t really been doing much sprint training these days but i’m going to try and fit in one speed session a week if possible.
Jan 12
Donkey Kicks (5 sec ISO)
2 x 10
SL Glute Bridge (5 sec ISO)
2 x 10
Clam (5 sec ISO)
2 x 10
Back Squats
3 x 8 x 108.5kg
SL Hops
3 x 20
Ab Wheel Rollout
4 x 15
Bret Contreras I hate you! I’m kidding, but my glutes aren’t. Had to do one set of the holds either side of squats else I couldn’t have lifted anything. They are nicely activated but my god do I feel them after this workout. Want to do this session on Thurs & Sunday and will fit in upper body Mon & Fri, circuits/tempo on wed or something like that.
[quote]Fezz wrote:
Ah i’ve been on your log already mate. PB’s are 7.43 and 11.55, pulled a hamstring at the end of August and took a knock to my knee in October so haven’t really been doing much sprint training these days but i’m going to try and fit in one speed session a week if possible.
Jan 12
Donkey Kicks (5 sec ISO)
2 x 10
SL Glute Bridge (5 sec ISO)
2 x 10
Clam (5 sec ISO)
2 x 10
Back Squats
3 x 8 x 108.5kg
SL Hops
3 x 20
Ab Wheel Rollout
4 x 15
Bret Contreras I hate you! I’m kidding, but my glutes aren’t. Had to do one set of the holds either side of squats else I couldn’t have lifted anything. They are nicely activated but my god do I feel them after this workout. Want to do this session on Thurs & Sunday and will fit in upper body Mon & Fri, circuits/tempo on wed or something like that. [/quote]
Yeap, injuries do suck. What is your weight and height pal? I am just getting into sprinting seriously and it seems that I am pretty heavy for my height (1.86, 95 kg).
1.77m and 71kg. You get all sorts in sprinting, there’s a guy at the track who’s 1.75m and 88kg and runs 10.0 it’s more about power:weight and what you feel is most natural. We used to do gym work in winter and then by competition time we’d be 3kg lighter and some of that was muscle that didn’t actually help us run faster.
Jan 14
Rugby Match
Market Harborough 3rd XV v Loughborough 4th XV (Won 16-15)
Got a full 80 minutes but took a hit to my left quad early on that made running flat out feel restricted. Leg went a bit numb in the 2nd half but I did half a dozen sprints in the game and was really out of breath in places. We were the better team and if not for countless handling errors we’d have won more comfortably.
Can’t really walk at the moment, iced my leg and took anti-inflammatories, seems impact rather than muscular so not concerned. Would like to do more fitness work as I wasn’t involved much in the game but I was still struggling to get in position in the minutes following a burst of speed.
Jan 17
Bench Press
2 x 10 x 78.5kg
8 x 78.5kg
6 x 78.5kg
Inverted Rows (!!!)
3 x 8
Wide Arm Pushups, Feet Elevated
15, 14, 14
Bicep Curls
3 x 8 x 45kg
Decline Pushups
15, 13, 9
Side Bridge 60 secs
Front Bridge 75 secs
First of all my mid-back is killing me and inverted rows are the culprit. I’m trying a thoracic stretch and getting no RoM. Guillotine Press is now simply wide arm pushups with hands facing away from each other and the bench is a lower weight and higher reps.
Jan 19
Donkey Kicks (5 sec ISO)
2 x 10
SL Glute Bridge (5 sec ISO)
2 x 10
Clam (5 sec ISO)
2 x 10
Back Squats
1 x 10 x 108.5kg
2 x 8 x 113.5kg
Ab Wheel Rollout
4 x 15
Better workout, heavier squats and much less fatigue in the glutes. Gave myself a longer rest period after reading one of the articles on here.
Jan 21
8 x 400m in 78-84 secs - rest 150,150,180,210,480,210,210 secs
Even for a first attempt this was pretty poor. 80 second 400m for a sprinter is an almost painfully slow pace and for me to be so tired that I missed that target time was quite depressing. My calves ached a lot the next day and one thing i’m confident about is that next time out there will be a jump in both consistency and rest required.
Jan 22
Donkey Kicks (5 sec ISO)
2 x 10
SL Glute Bridge (5 sec ISO)
2 x 10
Clam (5 sec ISO)
2 x 10
Back Squats
1 x 10 x 113.5kg
2 x 8 x 118.5kg
Ab Wheel Rollout
4 x 15
I was out drinking last night and was going off 3 hours sleep so to still build on Thursday’s numbers is reassuring. That was four sessions this week and i’m noticing the extra energy and buzz from exercise that helps you do the next workout. Onwards to Saturday’s rugby game.
Jan 23
Bench Press
2 x 9 x 81kg
2 x 7 x 81kg
Inverted Rows
3 x 8
Wide Arm Pushups, Feet Elevated
16, 14, 13
Bicep Curls
2 x 8 x 45kg
1 x 8 x 47.5kg
Decline Pushups
27, 23, 19
Renegade Rows
3 x 12 x 5kg
Inverted rows were so much easier than last time. Happy with every aspect of that session and just looking to improve my conditioning over the next month or so.
Jan 24
Rugby Training
A lot of tackling, someone hit the side of my leg just under my knee in warm up and it’s injured something but not major. Much better awareness of running lines and I am more confident about tackling and getting tackled correctly and therefore reducing injury risk.
Jan 25
Tricep Kickbacks
4 x 8 x 10kg
Pullups
15, 16, 13
BARBELL Upright Rows
3 x 8 x 46kg
Inverted Rows
3 x 8
Shrugs
3 x 8 x 78.5kg
Side Bridge 75 secs
Front Bridge 90 secs
Switched to BB upright rows as I wanted my hands more central and the DB’s kept clunking when I tried that. They felt good and I will continue doing them like that. Was worried i’d be sub-par with all the arm use in rugby but I upped the tricep kickbacks without much fuss and totalled 44 pullups.
Jan 26
Donkey Kicks (5 sec ISO)
2 x 10
SL Glute Bridge (5 sec ISO)
2 x 10
Clam (5 sec ISO)
2 x 10
Back Squats
1 x 9 x 118.5kg
Press up Hand Walks
4 x 15
I tweaked my lower back in rugby with all that tackling and although it had recoverd a lot I felt it once i’d racked the first work set. Going to get hot/cold showers on it and take some pills but I can see it going again if I tackle someone awkwardly on saturday.
Jan 29
Donkey Kicks (5 sec ISO)
2 x 10
SL Glute Bridge (5 sec ISO)
2 x 10
Clam (5 sec ISO)
1 x 10
Back Squats
2 x 8 x 118.5kg
1 x 7 x 118.5kg
Lying Hyperextensions (5 sec ISO)
1 x 10
Seated Band Abduction
2 x 15
Ab Wheel Rollout
4 x 15
Will get rid of clam now. Back wasn’t 100% yet and i’ve put in hyperextensions to strengthen it. Rugby was cancelled yesterday as the other team didn’t turn up so we played half an hour of touch instead. It’s going to be freezing overnight all week so Tuesday i’m going to try and get a sled session at the indoor track as rugby training will most likely be cancelled. Seated band abduction gave me a sick sick feeling in my glutes - i love it.
Jan 30
Bench Press
1 x 10 x 81kg
1 x 8 x 83.5kg
2 x 6 x 83.5kg
Inverted Rows
3 x 8
Wide Arm Pushups
21, 19, 18
Bicep Curls
3 x 7 x 45kg
Decline Pushups
16, 14, 11
Cut my rest by a minute as I had to be somewhere straight after. I was as close as i’ve been in a while to getting an extra rep on my 2nd set of bench, my left leg involuntarily lifted off the ground and I was about 4 inches from locking out but it wouldn’t budge. It took so much out of me I was trailing for the rest of the workout.
Jan 31
Track Work
Box Jumps - 6 x 105cm
8 x 10m (2 mins)
8 x 20m (2.5 mins)
Box Jumps - 6 x 105cm, 1 x 110cm, 2 x 115cm
The sled was broken so this was an ok alternative for a first speed session of the year. It all felt pretty quick and I finished with box jumps which were a lot higher than I expected.