Good to see you’re still logging 
Doing any 100s/200s this athletics season? I’ve been doing some 40m through timegates at my track and hitting 5.2/5.3, what do you reckon that is equated to 60m roughly?
Good work buddy.
Working out at midnight really does highlight your dedication. Everybody wants to be an athlete, but nobody wants to go to heavy ass gym!!
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[quote]masterhaichanchu wrote:
Good to see you’re still logging Doing any 100s/200s this athletics season? I’ve been doing some 40m through timegates at my track and hitting 5.2/5.3, what do you reckon that is equated to 60m roughly?[/quote]
I take it that’s from blocks/crouched? Add 0.15-0.25 for reaction time and then ~1.1 per 10m and you’re looking at 7.55-7.75 I guess. I’m doing it for fitness now and would only do a race for a bit of fun.
Anyway, been away on holiday for 10 days and have been drinking lots, eating quite clean but zero exercise. Back to rainy England and my basement weights.
Apr 17
Weighted Pressups (1)
3 x 8 x 25kg
Explosive Pushups (1)
3 x 6
Bicep Curls
3 x 8 x 45kg
Tricep Kickbacks
3 x 8 x 17kg
Chin Ups (Towel)
8,6,8
Doing squats and possibly a track session tomorrow, just want to get back into it as I hate all this stop start nonsense. I’m working 40-50 hrs a week until summer and i’ve found getting the calories in is tough as I can’t eat on shift (10am-6pm or 5pm-2am) but I will do whatever I can to maintain weight as i’m down at an untoned 67kg.
Apr 18
Hang Power Cleans
3 x 10 x 63.5kg
Back Squats
3 x 10 x 108.5kg
Ab Ripper X
15 mins 38 secs
Can probably increase squats to 111kg as a token amount as those were easy. Did Ab circuit without the video and was a minute off the time, thought it was a better way to do it because I sometimes feel like I can jump ahead of the video and days like today my fitness is poor and I need extra rest.
Apr 25
Hang Power Cleans
3 x 10 x 63.5kg
Back Squats
3 x 10 x 111kg
Weighted Pressups
2 x 10 x 25kg
1 x 12 x 25kg
Had a pain in my left trap that was uncomfortable to do cleans with. I rushed my warm-up and that’s probably what caused it. Upped squats, was getting full depth on each to make sure i’m not cutting corners and it was taxing my breathing more than my legs. Can do more pressups with 25kg on my back so don’t know why i’m not actually doing that.
Apr 29
Box Jumps
5 x 105cm standing
5 x 110cm jump in
Track Work
3 x 200, 2 x 200m (2.5 mins/10 mins) - 27.3, 27.7, 29.7 30.3, 31.8
Awful conditions at the track, there was a big headwind and driving rain which I feel helped me work on my determination as I knew my fitness is lacking and the times would be poor. I’m happy about the session and although i’ve been hit and miss with my training this month i’m really going to try and make time for track once a week and then weights where I can fit them in.
May 1
Weighted Pressups (1)
3 x 12 x 25kg
Explosive Pushups (1)
3 x 6
Bicep Curls (2)
3 x 8 x 45kg
Tricep Kickbacks (2)
3 x 8 x 16kg
Chin Ups (Towel)
10, 8, 7
Side Bridge, 75 secs
Front Bridge, 90 secs
Reduced the weight of kickbacks as I wasn’t getting full RoM. I’m happy to have this and perhaps other upper body workouts as maintenance/conditioning sessions and focus on improving lower body strength. My arms do need work but increasing size is way down my priorities behind getting in shape and re-gaining fitness levels on the track.
May 2
Box Jumps
5 x 110cm standing
5 x 110cm jump in
Track Work
3 x 200, 2 x 200m (2.5 mins/10 mins) - 25.3, 27.9, 27.4 27.9, 28.4
Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session. Conditions were much better and that’s half the reason the times have dropped. That’s an average of 27.4 which is poor but not awful, might do this twice a week until I get in the 26’s.
May 3
Back Squats (1)
2 x 5 x 128.5kg
1 x 5 x 118.5kg
Alternating Jumps (1)
3 x 8
Ab Ripper X
14 mins 12 secs
I wasn’t comfortable at that weight for squats and didn’t want to push it in the last set. I think my legs are unconditioned and the 200s yesterday drained them. Took out hang cleans for an explosive jump. Got through ab ripper but my form was lacking in places, pleased with the time and my work rate from start to finish.
May 4
Alt. Shoulder Press
3 x 8 x 26.5kg
Underhand Inverted Rows
3 x 8
Bicep Curls
3 x 8 x 47.5kg
Tricep Kickbacks
3 x 8 x 16kg
Decline Pushups
23, 25, 21
Pullups (Towel)
9, 6, 8
Ab Wheel
20 reps
Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.
May 7
Hang Power Cleans
3 x 5 x 78.5kg
Back Squats
3 x 5 x 123.5kg
SL Glute Raise
3 x 20
Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.
May 8
Weighted Pressups (1)
3 x 12 x 25kg
Explosive Pushups (1)
3 x 6
Bicep Curls
3 x 8 x 47.5kg
Tricep Kickbacks
3 x 8 x 16kg
Chin Ups (Towel)
12, 7, 6
May 10
Back Squats (1)
1 x 5 x 123.5kg
2 x 5 x 128.5kg
Alternate Split Jumps (1)
3 x 8
SL Glute Raise
1 x 20
Side Bridge, 80 secs
Front Bridge, 100 secs
Made the standard mistake of increasing the weight the second I feel fresh. Should keep it the same for a few weeks but I never remember to. Good bridges, wasn’t phased at all by those.
May 11
Box Jumps
5 x 110cm standing
5 x 115cm jump in
Track Work
3 x 200, 2 x 200m - 27.7, 27.9, 27.0 26.7, 27.0
Legs were clearly fatigued from yesterday but it’s the only time I can fit in this workout. I felt like I was giving close to my max. in some reps but my legs couldn’t work hard enough to hit my breathing so I was able to stroll back quite untroubled after each rep. The times are all a second off what I would like but given how easy it felt I will take that as progress.
May 14
Bench Press
2 x 5 x 88.5kg
1 x 4 x 88.5kg
Bicep Curls
3 x 8 x 45kg
Tricep Kickbacks
3 x 8 x 16kg
Inverted Rows
3 x 8
Ab Ripper X
11 mins 0 secs
Haven’t done bench in a while, was ok at that weight but no endurance for multiple sets. Everything else was easy except for smashing the ab circuit in 11 minutes flat.
May 16
Box Jumps
5 x 105cm standing
4 x 110cm jump in
Track Work
3 x 200, 2 x 200m - 26.9, 27.0, 27.5, 27.9, 28.3
Should have given up the whole session after the first box jump. My legs were not with me this evening and I knew from how hard it was to jump onto my warm-up height that I wasn’t going to have a good session. I almost fell off at 110cm so didn’t do the final jump. 200’s were ok at first but I hit the bend too hard on the 3rd run and blew up on the straight, then failed to recover for the final two runs.
I think a speed session and a 200 session every week would be better than two of these as it’s clear i’m not recovering properly.
May 19
Hang Power Cleans
5 x 81kg
4 x 83.5kg
3 x 86kg
2 x 88.5kg
1 x 91kg
Back Squats
5 x 128.5kg
4 x 131kg
3 x 133.5kg
2 x 136kg
Not overly happy with my technique in the hang cleans or my depth in a small number of the squats but overall it was a solid session and one which i’d repeat before increasing the weight.
May 22
Box Jumps
5 x 105cm standing
5 x 110cm hop
Track Work
3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)
Basically it’s either 30m build up 30m fast 30m maintain, or 30m acceleration 30m smooth transition 30m top speed. Timed the last four in 10.8-10.9 secs, surprised that I wasn’t quicker on the second runs as they have flat out acceleration. I could do that again and then progress on to 120m and 150m should I want to.
May 25
Bench Press
3 x 5 x 83.5kg
Bicep Curls
3 x 8 x 45kg
Tricep Kickbacks
3 x 8 x 16kg
Inverted Rows
3 x 8
Hefty doms from sprints, had wrecked glutes the day after then tender quads the 2nd day. I reduced bench to make sure I do 3 x 5 and kept everything else the same. Got promoted at work making me technically management and that will be a slight reduction in hours so I can get into a weekly pattern of lifting which I could’ve done this week had I not been struck by doms.
May 26
Back Squats
3 x 5 x 126kg
Alternate Jumps (touch floor and ceiling)
3 x 6
Side Bridge, 90 secs
Front Bridge, 120 secs
Best session this month. I hit depth on every rep and made my jumps harder by touching the floor on each rep. Side bridge was very easy and front bridge less so but still could’ve gone another 10-20 secs.
May 28
Shoulder Press (1)
3 x 8 x 26.5kg
Underhand Inverted Rows (1)
3 x 8
Bicep Curls (2)
3 x 8 x 47.5kg
Tricep Kickbacks (2)
3 x 8 x 16kg
Decline Pushups (3)
30, 24
Pullups (Towel) (3)
11, 8
Didn’t time my rest periods (read about it on T-Nation) and felt trashed afterwards. I’ve just been on the floor for 20 minutes as my upper body is dead. Curls were hardest by a distance, not sure why there’s such a variation in my strength when it comes to those.
May 29
Box Jumps
5 x 110cm standing
5 x 110cm hop
Track Work
90m (5 mins) 90m 10.83, 10.84
90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
2 x 10m
Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.