July 11
Bench Press
2 x 8 x 75kg
1 x 7 x 75kg
Intended to do 8,5,3,5 but I didn’t feel at all strong today, tried 3 x 8 and stalled on the last rep. Unless there’s freak weather again then i’ll race on wed, would like to lower my seasons best (11.88) if nothing more.
[quote]Fezz wrote:
Dec 12 AM
Bench Press - stress reliever
8 x 85kg
6 x 90kg
4 x 100kg
1 x 110kg woo
0 x 120kg - peer pressure makes you attempt things you wouldn’t dream of, i was thinking of 112.5kg next but noooo, try 120 mate. I couldn’t lift 120kg if the weight was about to drop on my own testicles, that shit is HEAVY![/quote]
Damn you’re pretty strong. How much do you weigh? Did you just decide this day that the Bench Press would be a stress reliever?
[quote]Fezz wrote:
Jan 30 AM
Frustration venting Deadlift
5 x 128.5kg
2 x 5 x 133kg
[/quote]
I like that, frustration venting deadlift. Haha.
[quote]rephore wrote:
Damn you’re pretty strong. How much do you weigh? Did you just decide this day that the Bench Press would be a stress reliever?
[/quote]
I’m 72kg at the moment but I go up to 75kg for winter training.
We ease up on training before competitions so we’re really fresh, so if a race goes badly and you get frustrated about it we all just bundle in the gym and work off the anger issues under a bar 
July 14
100m race - 11.9. Wet conditions and no wind. Didn’t explode out the blocks as i’d liked but from 10m onwards the transition was good and I was pleased with upright running posture. Not run in 14 weeks so cobwebs were bound to be there and for the conditions and execution I think the time is a fair reflection.
SLRDL
12 x 29kg
12 x 31.5kg
12 x 34kg
Bent Over DB Chest Flyes
3 x 8 x 4kg
Barbell Curls
3 x 10 x 29kg
Lateral Raises
3 x 10 x 6kg
Much happier to do SLRDL with a barbell, had oblique problems when I got beyond 35kg with a DB last time I did them.
July 15
Plate Pinch Gripping
10kg - 60 secs
15kg - 33 secs
15kg - 30 secs
Seated Twists
3 x 20 x 15kg
Bit unsure as to the way to go about this grip strength work, we aimed for 3 sets of 1 minute or failure, whichever is sooner.
July 17
Hurdle Hops
4 x 8 x ~50cm
Power Skip
2 x 40m
Speed Hops
3 x 25m per leg
Standing Triple Jump
2 per leg, 19.5 feet (as in my feet)
Shock Jumps
2 x 5 x 80cm
----------------- (20 mins rest)
SLRDL
3 x 10 x 37kg
Deadlift
5 x 100kg
5 x 105kg
5 x 110kg
Single Leg Squats
3 x 8 x 65kg (fuck me!!)
Plate Pinch Gripping
15kg - 40 secs
SL squats after deadlift was savage, got a really good burn in glute and thigh. I’ve been running well in 2 of my 3 weekly speed sessions so I figured i’d sub out the shit one for plyos and weights.
July 18
Bench Press
8 x 75kg
5 x 80kg
5 x 82.5kg
Alternate DB Bench
2 x 14 x 31kg
1 x 12 x 31kg
DB Rows
3 x 12 x 33.5kg
Bent Over DB Flyes
3 x 15 x 4kg
Seated Twists
3 x 24 x 15kg
Really had to grind out the alternate bench reps after setting 14 reps as the target. Battling some doms in glutes/thighs and wince when I sit down.
July 20
Hang Cleans
2 x 4 x 66kg
ISO HS Hold
3 x 15 secs
Bird Dogs
3 x 20
July 21
Bench Press (90 secs rest)
15 x 60kg
11 x 60kg
7 x 60kg
Lateral Raises
3 x 12 x 6kg
Barbell Curls
3 x 10 x 31.5kg
DB Tricep Extensions
3 x 10 x 9.5kg
That bench surprised me, I was throwing it about the first set and stopped short of failure as I thought I could get three 15’s, turns out not. Feels good to hit more muscle groups.
July 22
Hang Cleans
4 x 68.5kg
4 x 71kg
Dwain Squats (aggressive up and finish on toes, like a jump squat without leaving the floor)
2 x 5 x 120kg
1 x 5 x 130kg
1 x 4 x 135kg
I don’t know the name for squats rock onto toes so dwain squats it is. Wobbled on the 4th rep of 135 as I drove slightly behind the bar and forced it forward, didn’t want to risk a 5th.
July 24
Hurdle Hops
4 x 8 x ~55cm
Power Skip
2 x 40m
Speed Hops
3 x 25m per leg
Standing Triple Jump
2 per leg, 21 feet
Shock Jumps
2 x 5 x 80cm
(15 mins)
SLRDL
3 x 12 x 42kg
Deadlift
5 x 105kg
Single Leg Squats
2 x 8 x 70kg
1 x 10 x 70kg
Plate Pinch Gripping
15kg - 41 secs
Couldn’t get any strength in my lower back, think it’s a mixture of SLRDL’s before it and those squats on thursday (going to scrap the squats). Friendly rivalry with my housemate about hamstring strength and he did 42kg SLRDL’s so I matched it, really felt the last few reps. Pleased with single leg squats but have to make sure foot is central otherwise it overworks my adductors. Time to eat.
July 25
Bench Press
8 x 75kg
5 x 82.5kg
5 x 85kg
Alternate DB Bench
2 x 16 x 31kg
1 x 14 x 31kg
DB Rows
3 x 12 x 36kg
Bent Over DB Flyes
3 x 12 x 5kg
Seated Twists
3 x 30 x 15kg
Great session, set up a power cable down to basement to get some music, definitely ups my work rate. Managed to up everything and with any luck I can do the same next Sunday.
July 27
Hang Cleans
2 x 4 x 73.5kg
Bird Dogs
3 x 20
July 28
Bench Press (90 secs rest)
13 x 70kg
9 x 70kg
6 x 70kg
DB Tricep Extensions
3 x 12 x 9.5kg
Lateral Raises
3 x 12 x 6kg
Barbell Curls
3 x 10 x 34kg
The 60kg was a bit light so I thought i’d try close to bodyweight at 70kg for bench to failure. Arms are pretty dead now, pleased with the session as a whole.
What’s a bird dog?
Hey can I make a request? Can you test your vertical? I bet it’s pretty high.
- YouTube <---- bird dog
vert is poor (57cm/22.5in) doing the plyos to improve it
July 30
DB Rows
3 x 9 x 41kg
Explosive Pushups
3 x 10
Seated Twists
3 x 24 x 20kg
Eccentric SL HS Curls
5 x 10kg
8 x 10kg
8 x 12.5kg
Introducing Eccentric HS curls as I feel my hammies can benefit from them.
July 31
Hurdle Hops
4 x 8 x 76cm
Power Skip
2 x 40m
Speed Hops
3 x 25m per leg
Standing Triple Jump
2 per leg, 22 feet
Shock Jumps
2 x 5 x 80cm
(30 mins)
Deadlift
1 x 5 x 108.5kg
2 x 4 x 116kg
SLRDL
2 x 12 x 44.5kg
Single Leg Squats
2 x 10 x 70kg
1 x 11 x 70kg
Plate Pinch Gripping
15kg - 46 secs
Switched to regular hurdles on the lowest setting, getting good spring between them. Did deadlifts first after plyos, made a difference and held form well. SL squats are a great finisher, I have nothing left.
Ever thought about doing some glute ham raises?
Ran track 12 years, they can really help you with sprinting (5’7" ran 11.0 100m/ 51.1 400m)
If they have the machine.
I also do mine solo. Get a normal bench, use a weight belt, and belt myself @ my ankles. Key is keep a straight back.
Keep it up
[quote]Oldfart wrote:
Ever thought about doing some glute ham raises?
[/quote]
Have tried the bodyweight ones, didn’t really like the idea of only doing about 1/4 of a rep before falling. We do an isometric version in circuits where someone holds your ankles and you lean as far as you can and hold it. I’ve introduced the eccentric HS curl to replicate that movement - I bring it up with two legs then slowly lower with one. Cheers, appreciate your input.
Aug 1
Bench Press
8 x 77.5kg
5 x 85kg
5 x 87.5kg
Alternate DB Bench Press
2 x 18 x 31kg
1 x 14 x 31kg
DB Rows
3 x 11 x 41kg
Bent Over DB Flyes
3 x 12 x 5kg
Seated Twists
3 x 24 x 20kg
Couldn’t muster anything for DB bench, was struggling at 10 on the last set. Everything seems to be improving both upper and lower, should start seeing my times drop in training.
With all due respect, can I ask why your weights havent improved over the course of the log [and in some cases have even regressed]?
Is it because you are obviously training primarily for your sport and this interferes with your ability to recover and make progress with the weights?
Are you forced to do what your coach wants you to do? [I remember my rowing coach, when I used to row, prescribing weights I used and I blindly followed him - the outcome was that I didnt gain any strength over the course of a season]
Have you considered doing 5-3-1 [do the 3 a week version or even a 2 a week variant] and using more athletic exercises like single leg exercises for the assistance movements.
[quote]ros1816 wrote:
With all due respect, can I ask why your weights havent improved over the course of the log [and in some cases have even regressed]?
Is it because you are obviously training primarily for your sport and this interferes with your ability to recover and make progress with the weights?
Are you forced to do what your coach wants you to do? [I remember my rowing coach, when I used to row, prescribing weights I used and I blindly followed him - the outcome was that I didnt gain any strength over the course of a season]
Have you considered doing 5-3-1 [do the 3 a week version or even a 2 a week variant] and using more athletic exercises like single leg exercises for the assistance movements.[/quote]
Yup, in winter you can lift heavy to build a strength base, once you get to outdoors (March-August) the idea is to maintain with something like 3 sets of 3 in the primary lifts and cut down on assistance exercises (i’m not racing any more so my gym work has picked up). I was also 76kg in winter, and am 72kg now.
Weights always come second to track work so if you saw my full program there’s a progression in my training times and not necessarily in my lifts.
I write my own sessions and they’re influenced by 3 or 4 of the sprint coaches down at the track but have pretty sound reasoning behind them. I stick to 3 x 8-10 in winter and by the time i’m down in the 5 rep range where a 5/3/1 might benefit that’s when the track work picks up so my energy goes into that.
Fez
Aug 3
Bird Dogs
3 x 20
Hang Cleans
2 x 4 x 73.5kg
Eccentric SL HS Curls
1 x 8 x 12.5kg
2 x 8 x 15kg
My hamstrings feel properly worked after this, love it.
Aug 4
Chin Ups
3 x 15
Bench Press (90 secs rest)
15 x 70kg
9 x 70kg
6 x 70kg
DB Tricep Extensions
3 x 12 x 9.5kg
Lateral Raises
3 x 12 x 6kg
Barbell Curls
3 x 9 x 37kg
Remembered to do chin ups at the track, nice slow pace. Easy week starting with saturday’s plyos, and then a reduced workload as my masters is due in on the 29th.
Aug 7
Deadlift
2 x 4 x 118.5kg
Back Squat (39cm)
2 x 6 x 110kg
1 x 5 x 115kg
Wall Sit/Ski Squats
8 in 120 secs 25kg
Slight reshuffle, leaving SL squats to winter time, DL tues, squats + wall sit sat.
Set it up so i’m squatting lower than before, happy with that. Not sure if i explained this the first time I did it but it’s a 2 minute wall sit with a weight in my arms, then at 15 sec intervals i do a ski squat up and back down again.
Aug 8
Bench Press
8 x 77.5kg
2 x 5 x 85kg
Alternate DB Bench Press
2 x 18 x 31kg
Proper DB Rows
1 x 10 x 16kg
2 x 10 x 18.5kg
Bent Over DB Flyes
2 x 12 x 5kg
Seated Twists
3 x 24 x 20kg
Trying to improve shoulder RoM so i’m bringing DB rows right back so my hand is level with mid-torso, not going heavy as that’s not the focus. Sports massage on lower body tomoz, probably won’t recover by tues so no leg weights 'til thursday.