I didn’t feel too springy during warm-up so i’m pleased to maintain my vert.
May 16
Box Squat Jumps
3 x 5
Back Squat (45cm)
5 x 128.5kg
2 x 5 x 133kg
Bench Press
2 x 5 x 81kg
2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg
Had about 20 seconds rest between the last 4 sets of bench, wanted to shock my arms back in to working for me. Might switch to a power matrix as these 3x5’s are going nowhere fast. I’d lost my groove in the warm up reps in squats so I upped it by a few cm and felt much more powerful.
Good power today out of blocks, have new cues that really work for me and play to my strengths. Changed clean pulls as I feel high pulls will do more for me, had to drop the weight down so that it was flying up above chest level each rep.
Started to get challenging on the last set of front squats. My only goal should really be ‘to run faster’ but I wouldn’t hate being able to rep 1.5x BW for front squats (108kg). All the runs in training are now either out blocks or from 3 point so i’m really working my quads.
Next comp 9th June and I’d love to dip under 11.50.
8 x 65.2kg
5 x 74.2kg
3 x 80.7kg
3 x 1 x 87.5kg
5 x 76.5kg
I remember how tedious it is switching the weights about so will do power matrix on saturday afternoons. Started conservatively and definitely going up one next week.
May 23
Box Squat Jumps
3 x 5
Back Squat
4 x 137.5kg
4 x 142kg
4 x 137.5kg
My back was feeling a bit awkward around rhomboids/central back so foam rollered it but took the weight down the last set so as not to tempt fate. Very confident stepping back with 142 across my shoulders, must avoid grinding out any reps.
Switching things up, front squats will be on sunday, no more back squat, seated abduction, vertical pressups. The speed sessions are getting more intense so there’s less of a need to top up my strength with weights.
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
1 x 94.5kg
2 x 0 x 94.5kg
5 x 81kg
Can’t believe the jump was meant to be 7.5kg for 1RM. Tried it anyway, nailed the first one but after a fail I didn’t have much hope for the next one. Easy week starts Monday, race on the 9th.
Wasn’t in the mood for upper body on Saturday so did bench this morning. I’ve felt more energetic this week and my times have come down, going to see how fast I am on Monday then that should give me a pretty good idea of what i’ll run on the 9th.
No race yesterday, torrential rain flooded the track and a 4m/s headwind just to put off anyone who wanted to chance it. Resistance band exercises to mimic sections of the running motion, pleased with those but might need a coach to have a look at them as I just made them up on my own.
Did the jumps as a warm up before the session, prefer it that way as they’re explosive. My resistance band work made a difference to blocks but only when I got in a good position.
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
3 x 1 x 95kg
5 x 80kg
Deadlift
3 x 5 x 90kg
First time i’ve completed that power matrix at home, on to the next one! Starting deadlift, keeping it light and getting training partner to check my form is maintained from first to last rep.
I like these resistance bands, I can feel the cross over onto the track and once I get the solid core feeling from deadlifting i’ll be sorted. Had an upper body sports massage on Wednesday so no rows y’day as still tender and bruised in pec/shoulder area.
Easy week so scrapped the knee extension band work as it wasn’t that great. Had to up the hang cleans a touch as it’s a low ceiling and a little more explosive and i’d be denting it (technically i do a hang power clean). Would like to slowly work them up to around 75-80kg for 4 while keeping the speed.
I felt off balance using DB for SLRDL so used a barbell, found an article on here that had Doc Pattons tempo for these so copied that (40X1) and felt every rep. Switched out the other resistance band one as it was more glute dominant.
Left out shock jumps as the box was in use (as a chair for Geoff Capes) and my bruised heel is on the mend so don’t want to set it back. Deadlifted a touch more, I doubled up the mats underneath the plates as the bar was so low to the ground I couldn’t straighten my lower back however much I tried. Aim to compete on wednesday but may end up doing speed tuesday eve depending on how I feel.