A Sprinter and His Workouts

Training Training Logs
661

June 4

Track Work

Plyo Hops

3 x 30m

400m - 56.26

Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time. Pretty damn pleased with the time and how good I felt throughout. I think my training p.b. is a 56 low although i’ve run 53.5 in a race. I went through 200m in 26 something and tired horribly on the home straight but my breathing was better afterwards, speed endurance training is definitely working.

June 5

Bench Press

1 x 5 x 90kg
1 x 5 x 95kg

DB Bench Press

3 x 10 x 32.5kg

DB Rows

4 x 12 x 35kg

DB Reverse Flyes

2 x 12 x 5kg

DB Windmill

3 x 10 x 15kg

Good session, managed all reps of db bench but would like to start putting up 100kg for 5 by the end of the month. I’m taking 12 circuit classes a week and i don’t think my nutrition has factored that in fully as i’ve lost 2kg and i’m down to a very light 71kg.

June 6

Back Squat

5 x 90kg
3 x 110kg
5 x 125kg

Reverse Lunge

3 x 10 x 65kg

Good Mornings

2 x 8 x 50kg
1 x 8 x 55kg

Plate Hold

3 x 20kg x 70 secs

Spiderman Pushups

3 x 16

A half decent leg session. The reverse lunges were easier and i’m finding my groove again with GM’s so put the weight up again. Added spiderman pushups back in.

662

Good work buddy.

At 71 kg, you are lifting some heavy ass weight.

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663

Cheers man. How’s your training going? What part of the season are you at?

June 8

Bench Press

80kg x 12, 6, 4

DB Tricep Extension

3 x 8 x 15kg

Chin Ups

3 x 1 x 50 seconds (25-X-25 tempo)

Lat Raise

3 x 12 x 7.5kg

DB 21s

3 x 15kg

Pallof Press

3 x 10

Very tiring session, was watching CT Fletcher videos and pushed my arms quite hard today. Was reading a few arm workouts and changed my chin ups to a single rep focussing on TUT. Also put in 21s as I tried them and really felt the pump (7 reps lower half of a curl, 7 upper half, 7 full curls). Can increase lat raise next week.

664

June 9

Track Work

250m - 34.8
200m - 26.6
150m - 18.4
100m - 11.9 PB
50m - 6.7

Ab Wheel Standing

3 x 6

Took the first run at a more relaxed pace as this is my only flat out speed session of the week and there’s no point getting to the shorter runs with nothing left to give. It worked well and that was a really comfortable series of runs, with three good runs in a row leaving me with little energy for the 50m. Particularly pleased to dip under 12 seconds again even though i’m timing from first movement which takes about 0.3s off what i’d run in a race. Also happy that my adductor/hip held up.

665

[quote]Fezz wrote:
Cheers man. How’s your training going? What part of the season are you at?
[/quote]

All going pretty good… we are about a one third of the way into the season and are sitting second on the ladder.

How long did it take you to do the ab wheel from standing. Im currently working on them, but Im only on my knees.

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666

I could do about 20 from kneeling and when I started with standing I just went out to maybe halfway and maintained form. I found the key thing was tucking your tailbone underneath and tensing your abs, and you roll out as far as you can while not letting your back fall into an arch, then come back. Otherwise I think it’s working different muscles and you won’t improve as well.

June 11

Track Work

3 x 4 x 100m averaging 14.5.

All under 15 seconds which I was pleased about. Had a sports massage the day before and I was absolutely cruising those runs, finishing with a 13.8. My peroneals were so tight and IT bands weren’t great so they’ve had particular attention, had doms in my calf for four days since those runs.

June 12

Bench Press

5 x 90kg
5 x 100kg

DB Bench

3 x 10 x 32.5kg

DB Rows

4 x 12 x 35kg

DB Reveres Flyes

2 x 12 x 5kg

Was short of time so I missed windmills, pleased with the 100kg.

June 14

Bare Foot Treadmill Walk

5km at 2-3 degree incline, 6.2-6.4kph

After resting my calves an extra day before lower body weights they still weren’t better, so I did active recovery with a treadmill walk between my morning classes. Initially felt like it was making it worse and seizing up but once I stepped off after 45 mins it was much better.

667

June 15

Back Squat

3 x 5 x 90kg
5 x 110kg

Reverse Lunges

3 x 10 x 70kg

Good Mornings

3 x 8 x 60kg

Plate Hold

3 x 20kg x 80 secs

Swiss Ball Jackknives

3 x 15

Worth investing in a swiss ball, felt the benefit immediately. Don’t know what was going on with back squat, I felt shaky at 90kg and although it got better when I tried the weight again I didn’t think it was worth busting my ass to match last weeks weight so I did 110kg for 5 and got on with the rest of my session. Good Mornings were a little heavy at first but I found my groove. I’ve still got calf doms from a combination of Monday massage and Tuesday running-on-unrecovered-legs. I’m moving my sessions about by a day or so as the last two weeks i’ve had to share the athletics track with a swarm of kids and had to run on the back straight which is less than ideal.

668

June 17

Bench Press

80kg x 14, 7, 5

DB Tricep Extension

3 x 8 x 15kg

Chin Ups

3 x 50 secs

DB Lateral Raise

3 x 12 x 10kg

DB 21’s

3 x 15kg

Pallof Press

3 x 10 x 23kg

Surprised by the ease of my bench press reps, probably could’ve done more in the first set at the expense of the next two. Chin ups were brutal, probably took 12 secs to do one, nice slow movement and making sure to keep moving the whole 50 seconds. Really pleased with all aspects of today and my arms got a crazy pump from that. Was at a proper gym so could do pallof press with the cable.

669

June 18

Track Work

3 x 30m
4,4,3 x 100m

Meant to be 3 sets of four but i couldnt get up for the final rep. Managed to go under 14 secs for each run and averaged 13.6-7 which is where my times need to be. My shoulder was aching from upper body the day before so im going to put upper after my track sessions and also fit in another lower body weights in a 7 day cycle.

670

June 20

Bench Press

5 x 80kg
5 x 90kg
5 x 92.5kg

DB Bench Press

2 x 10 x 32.5kg
1 x 7 x 32.5kg

DB Rows

4 x 12 x 35kg

Rev. Flyes

2 x 12 x 5kg

DB Windmill

3 x 12 x 15kg

First time i’ve done this session at home gym and it sucked to get into position for DB bench as my collars stop me resting it on my thighs when I sit down. That has to change so i’ll move it to Fridays and do it at the work gym instead. I also had pain in my left shoulder that flared up during my track warm up the other day, specifically during reverse burpees, so i’ll take those out my warm up and have a little extra stretch after each session.

671

June 23

X-Band Walks to warm up

Full Squat (60 sec rest)

90kg x 12, 14, 15

KB Swings

1 x 20 x 15kg
2 x 20 x 20kg

Repeat Jumps for Height

3 x 8

Bodysaw

2 x 25

A little puzzled by the squatting situation. I suppose my muscles might not have warmed up but I was still tired when I unracked the following set yet I got more reps each time. I also set the weight low and can probably operate at 100kg next week. KB swings are back in after I tweaked my technique to hit my posterior chain more than they were, love the dull ache you get. This is a second lower body session i’ve put in and I just did a bit of what I wanted, so I put in some jumps.

672

June 24

Bench Press

80kg x 14, 7, 5

DB Tricep Ext

3 x 8 x 15kg

Chin Ups

3 x 50 secs

Lat Raise

3 x 12 x 10kg

DB 21s

3 x 15kg

Cable Pallof Press

3 x 10 x 23kg

Good session, need to eat more as i’m burning extra calories taking the circuit classes and not replacing them. I was so close to a 15th rep of bench and locked out my left arm and then had to bail. I might try a heavier weight that’s 80% of 1RM, so around 85kg would be fine.

June 27

Track Work

250m - 36.2
200m - 25.8 PB
150m - 18.4
100m - 12.0
50m - 6.6

I’ve stopped caring what the 250m time is and it’s more of a warm up.The 200m was a PB by half a second in this session and the next three runs were all within 0.2 of my PB so it’s looking good. For the thousandth time i’m getting my bloody diet on track and as boring as it is i’m going to set out a weekly eating plan and get consistency until I can start getting my weight going in the right direction.

673

June 28

Bench Press

5 x 80kg
5 x 90kg
5 x 95kg

DB Rows (drop set)

12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kg

DB Bench (drop set)

10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kg

Rev. Flyes

2 x 12 x 5kg

Rotator Cuff

2 x 10 x 5kg

DB Windmill

3 x 10 x 15kg

Tried a drop set in rows and it didn’t really work, but it was really good for DB bench although the increments were too small - if I do it again i’ll go down in 7.5kg steps. Got a really good pump and my arms were struggling with 5kg at the end.

674

June 29

X-Band Walks (warm up)

Full Squat (60 sec rest)

100kg x 15, 8, 10

KB Swings

3 x 20 x 20kg

Lunge Jumps

3 x 8

Jack-knives

3 x 15

Much better squats, had a full warm up and a few sets of squat to stand. Added in jackknives as I don’t feel like there’s enough ab work in my sessions and I would like to do one exercise after every session as long as it doesn’t hinder future days. I had pertty bad doms last time I did this session so may have to rest tomorrow but if not i’ll be aiming to do tempo at the track.

675

June 30

Track Work

3 x 200, 2 x 200m - (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

Ab Wheel Standing

3 x 6

Did this session four weeks ago and averaged 27.2 finishing with a 28.5. Much better today and it was a minor headwind too. I should really do a fully rested sprint to get a better idea of my speed, may put one in before my next session.

676

July 1

Bench Press

85kg x 11, 7, 4

DB Tricep Extension

3 x 10 x 15kg

Chin Ups

3 x 50 secs

Lat Raise

3 x 12 x 10kg

DB 21s

3 x 15kg

Cable Pallof Press

3 x 10 x 23kg

Happier with the new repping weight at bench, still managed double figures and got the same reps out as I did a month ago with 80kg. Increased the reps of tricep extensions, I write my full workout down in advance but realised by doing that i’m restricting myself, so I did the number of reps I could manage on the day instead. It sounds stupid but I don’t try a 9th rep if i’ve written 8 x 15kg. It’s good to be self-limiting in a sense because smashing extra reps on every exercise will tire me out. Chin ups were really tough today but my grip is better for holding the full 50 secs and the week seems well structured now. Started taking BCAA caps pre, mid & post workout, not a high dosage but still found I was much less sore the next day. Also taking zinc at night.

677

July 2

Back Squat

5 x 90kg
5 x 110kg
5 x 120kg
2 x 130kg

Reverse Lunge

3 x 10 x 70kg

GM

3 x 10 x 50kg

Plate Hold

2 x 20kg x 90 secs

Swiss Ball Jackknives

3 x 15

Session seemed a lot longer than it looks written down. Much better back squat than two weeks ago when 90kg was shaky for some reason. I was either going for 125kg for 5 or an amount I wouldn’t be able to do. I keep forgetting that i’m going deeper as I remember doing 130kg for 8 a few winters ago and wondering why i seem weaker. Good reverse lunge, can increase that next time. I’m keeping GM’s at 50 or 55kg, started with 60kg and wasn’t feeling it and it’s not the kind of exercise where you pile on the weight and sacrifice form on the final reps. Jackknives were hard.

678

Had pretty bad food poisoning from Wednesday afternoon until Saturday evening, yesterday was the first time I managed to have anything that resembled a meal, just been having a piece of toast every few hours and regularly sipping water. Lost a few kg’s, a few inches off my waist but it could’ve been worse so i’m glad to have turned it around quickly.

July 7

Bench Press

3 x 10 x 75kg

Dumbbell Rows

4 x 10 x 15kg
1 x 10 x 20kg

Very simple session to test me out. Haven’t really had any form of protein in 4 days so I just wanted to lift something. As much as I like to learn about exercises I found out my rows have been wrong for about 8 years so i’m now engaging my lats properly and started with a light weight trying to get the movement pattern down before I loaded anything substantial on it. Definitely felt my lats at the top of the movement and sitting here now they feel the most taxed of my muscles. Going to rest up tomorrow then try lower body on Tuesday.

679

I had food poisoning or maybe it was just a virus about a week ago as well. i don’t eat anything for 3 days, and struggled to keep down fluids. It sucked. A week later Im still trying to get my appetite back to normal, although things like chicken breast still don’t appeal to me.

Anyway, some good work happening in here. How have you changed your form with the rows? I don’t really feel much lat involvement either when rowing. Any tips?

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680

Yeh i’m eating turkey mince for now, I feel ill just looking at chicken breast! I feel quite weak and I get full about halfway through my normal portion sizes and try to force the rest down.

As for ‘proper’ rows, it said rather than bringing it to your shoulder you should aim for the lower part of the DB to come in about where your hip bone is, so lower down your body. It engages the bicep more and the lat, which is meant to be the main muscle worked. You have to kind of squeeze the lat at the top of the movement, I think if you search on T-Nation there’s a thing on proper row technique.

July 8

AM Session:

Push Press

3 x 5 x 60kg

Split Stance Military Press

2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg

Bench (1)

4 x 6 x 80kg

DB Rows (1)

2 x 6 x 20kg
2 x 6 x 22.5kg

PM Session:

Bench Press (30 secs rest) (2)

80kg x 7, 4, 4, 3, 3, 3, 3, 3 (total = 30)

DB Incline Hammer Row (2)

2 x (12, 10, 8) x 15kg

DB Press (30 secs) (3)

15kg x 8, 6, 5, 5, 4, 2 (total = 30)

Chin Ups (3)

11, 8, 6, 5 (total = 30)

Three Way Shoulder Raise (Front Raise ss Lat Raise ss Reverse Flyes)

2 x (12,10,8) x 5kg

This is a rugby workout, (1) exercises are paired together, done as a superset. My friend is doing it and i’ve never tried such high volume short rest stuff so I thought i’d try it for a week or two, even though right now i feel like i’m going to ache until Xmas. Short recovery superset of a weight you can lift 6-10 times, done until 30+ reps are achieved, wasn’t too hard at the time but will feel that volume no doubt.

The whole program layout is on elitefts under Ashley Jones articles, Back Three for Rugby. I mixed and matched slightly due to the equipment I had to hand.