Nov 23
Split Squats (1)
1 x 8 x 87.5kg
1 x 8 x 92.5kg
Hang Power Cleans (1)
1 x 4 x 84kg
1 x 4 x 86.5kg 
Reverse Crunch Holds
3 x 30 secs
Side Bends
2 x 15 x 26kg
Had some poowweerrr today. Got really aggressive before hang cleans and was throwing those reps up. If iām honest iād like to get 100kg+ on those sort of exercises as 86.5kg isnāt that much when you think about it. Thursdays track work is harder now so I took out good mornings to leave a little in the tank.
Hi from a fellow sprinter really decent log man and i love your dedication to training, what are your pbs and what events do you compete in. Your 60m time is excellent also what is your name so i can check you out on powerof10 best of luck with the next outdoor season and are you competing indoors this year anytime, which club are you from?
Hey man,
Appreciate your comments. Iām mainly a 60/100m runner but Iāll do a 200 if iāve travelled a long way for a comp so that I donāt go just for one race. Powerof10 donāt have all my races (Fraser Young) as they donāt all get sent in by comp organisers.
PBās are 60m - 7.43, 100m - 11.55w, 11.62, 200m - 23.9.
Only compete for the university club (loughborough) and will be doing their open races and maybe one trip to sheffield or bāham indoors.
I noticed your log too, wanted to see your 150m but the facebook link didnāt work. Full credit to you man as 400m training is horrendous. Best of luck on lowering your times.
Fezz
Nov 24
DB Running Arms
2 x 60 x 2.5kg
Bench Press (1)
3 x 70kg
3 x 80kg
8 x 90kg
Explosive Pushups (1)
3 x 8
Had a nerve problem in my shoulder and it felt a bit awkward in the morning, donāt think it impeded my weights but will keep an eye on it. Iāve done 8 @ 90kg before so I was hoping to at least match it, which I did.
Nov 25
Back Squat
3 x 101kg
3 x 116kg
9 x 131kg
Stiff Legged Deadlift (1)
2 x 8 x 115.5kg
Bird Dogs (1)
2 x 20
Hip Flexor Holds
4 x 15 secs
Reverse Crunch Hold
3 x 30 secs
Standing Ab Wheel Rollout
2 x 8
Had my strength but not much power at the track, might reduce the weights I do on tuesdays. Squats were good again, everything else was smooth and iām pleased with my progress this winter.
you probably need the guy who posted it as a friend on facebook to watch it :(, how old are you? and cheers, im really trying to focus on my speed this winter with my coach cause thats where im lacking, weāll both be hitting big times next year im sure! what are your goals? good luck
Iām 23. Would really like to dip under 7.30 this winter, then down in the 11.3-11.4ās outdoors.
Nov 27
Pause Squat Jump
3 x 5
Reactive Jumps
1 x 5 x 40cm ā 95cm
2 x 5 x 40cm ā 100cm
Pullups, 3 x 12
Dips, 3 x 20
Front Squat
1 x 6 x 97.5kg
1 x 6 x 102.5kg
1 x 5 x 97.5kg (was slipping off my left shoulder so racked it)
Hip Thrusts
18 x double leg + 35kg
19 x double leg + 35kg
Modified Reverse Lunges
3 x 12
(donāt know if it has a separate name, but the back foot doesnāt touch the floor and balance is kept by holding on to something e.g. door frame)
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Reverse lunge was a lot easier than I imagined having struggled on it four or five weeks ago when a coach showed me it. Front squat was a bit awkward as my left elbow was dropping and letting the weight slide off me, 5/3/1 is pretty good so far so I might do that for front squat too. My jumps were pleasing, I was trying to really hit the ground as if it was a springboard and I cleared a metre comfortably.
Nov 29
DB rows
3 x 10 x 37.5kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kg (had to readjust grip and that tired me out)
Explosive Pushups (1)
2 x 8
Ab Circuit, ~350 reps of various stuff
Should have got more on 2nd set of bench, well if iām honest I expected 18 on both. Weening myself off carbs and ate 350g less last week than the week before that.
Nov 30
Power Cleans
3 x 1 x 83kg
3 x 1 x 85.5kg
Good Mornings
1 x 8 x 65kg
1 x 8 x 67.5kg
Ab Circuit, 5 mins 30
Technique was a bit rusty on power cleans, bar travelled too far away from my body on a few reps, but the power was there. 67.5kg was a struggle so wonāt be upping GM any time soon.
Dec 1
DB Running Arms
2 x 60 x 2.5kg
Bench Press (1)
5 x 75kg
3 x 85kg
6 x 95kg
Explosive Pushups (1)
3 x 8
95kg was ok, 6 reps is in keeping with my previous weeks which is good as iām eating 100g less carbs in a day than two weeks ago. Race is in 10 days, feels a lot closer now itās in the same month. Iām not feeling ready yet but itās almost a pre-season comp so will be nice to blow the cobwebs out and see where I stand.
Loughborough uni? you must be FAST dude.
I swim against the Loughborough guys and they are fast. What exercise do you find helps your āexplosivenessā most?
We do have an abundance of talented athletes, but iām just a little fish in a big pond. Itās a pretty amazing training environment though, to be surrounded by so many current/future Olympians is inspiring.
As for explosiveness I feel really powerful in the first 10 metres when my squats are going well, specifically working in the 3-5 rep range. Other than that iād say hurdle hops (see higher up on this page for explanation) and the seated & rebound plyometric jumps help me tap in to my existing strength base.
Dec 2
Back Squats
5 x 109kg
3 x 123kg
5 x 138kg
Stiff Legged Deadlift (1)
2 x 7 x 118.5kg
Bird Dogs (1)
2 x 20
Reverse Crunch Hold
3 x 30 secs
As soon as I racked the squats I realised I could have done at least another rep. Itās always playing in my head that I donāt have any safety measures and that itās X kg on my back. Stiff legged deadlifts were great, tried a little extra RoM and my glutes/hams lit up.
Dec 4
Pause Squat Jump
1 x 5 x 90cm
1 x 5 x 100cm
1 x 5 x 105cm
Reactive Jumps
3 x 5 x 40cm ā 100cm
Pullups, 16, 16, 11
Dips, 3 x 20
Front Squat
1 x 5 x 80kg
1 x 3 x 90kg
1 x 7 x 101kg
Sliding Hamstring Curl
2 x 12
1 x 12 + 2.5kg
Shoulder Elevated Hip Thrusts
1 x 12 x 50kg
1 x 12 x 65kg
1 x 12 x 70kg
Lots of new stuff today, first explanations:
From a seated position iād jump onto a box instead of just up in the air, so seated jumps now have a āx heightā
Front Squat is becoming 5/3/1 so I tried under-estimated week 3 numbers (118kg 1RM) for calculations, so that my weeks line up with bench and back squat.
Sliding Hamstring Curl is basically the swiss ball ones where youāre on your back and you pull it in with your feet, but I have an office chair on wheels I use instead, and the + weight was to make it a little harder to roll.
Hip thrusts were previously with both feet and shoulders elevated, but that was proving difficult to balance, so my feet are now on the ground with shoulders still on the bench.
Overall I was very pleased with today, the new diet has given me renewed energy and I feel more toned. The sliding ham curls felt great, really feel it in the last few reps without worrying that itās putting them under the kind of strain that would injure them. Hip thrusts took a while to get right as I needed a pad between me and the bar at the higher weight. Watched a Contreras video tutorial just now and iām confident that iām doing them right with the exception of perhaps the full extension at the top of the movement, but itās definitely a glute exercise.
Dec 6
DB rows
3 x 10 x 37.5kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
1 x 20 x 36kg
1 x 16 x 36kg
Explosive Pushups (1)
2 x 8
Pretty happy with 20 reps in alternate bench, wouldāve liked 18 in the second set but iāll take that. Will do tomorrowās weights as usual then wed & thurs will be deload.
Dec 7
Power Cleans
3 x 1 x 85.5kg
2 x 1 x 88.5kg
1 x 91kg
Good Mornings
2 x 8 x 67.5kg
Ab Circuit, 5 mins
Had a really good session at the track, including a 60m from blocks that felt technically sound. Power cleans were fine, upped the last rep and it actually felt the easiest of the lot which is promising. Made sure to go low enough on the GMās to really feel it, and feel it I did! Finished with bridges etc.
Dec 8
Running Arms
2 x 60
Bench Press (1)
5 x 40kg
5 x 50kg
5 x 60kg
Explosive Pushups (1)
3 x 7
Cut the recovery by 30 secs to get it done quicker, really happy that the 4th week deload in 5/3/1 can link up with my easy weeks in training.
Dec 9
Back Squat
5 x 58kg
5 x 73kg
5 x 88kg
Stiff Leggged Deadlift
2 x 7 x 78.5kg
Bird Dogs
2 x 15
Reverse Crunch Hold
3 x 25 secs
I was a little sharper than usual today. My normal saturday sessions donāt contain any sprinting so iām not sure what to expect come race day. Will do my stretching routine tomorrow as always, then iām torn between whether to load up on fats that evening or not, as it normally gives me a boost the following day.
In terms of times Iām not expecting a p.b., but if I should run one in the 2nd race I wouldnāt be shocked. Anything under 7.50 will be considered satisfactory. As a reference December last year I opened with 7.44 and my PB is 7.43. We shall see.
Video: Heat 1 - iām in Lane 7 with a guy either side of me
Dec 11
60m Race
Heat 1 - 7.49. Iām quite pleased with that time as iām not in race shape just yet. My first two steps were a little off and the guy next to me (see vid: guy in white) got out better, then the rest of the race I was happy with and I managed to beat him on the line.
Heat 2 - 7.55. Got out wayyy too low, hips were down and that impacted my transition at 20m where I lost ground. Given how I felt crossing the line I think 55 is a fair time.
Front Squat
5 x 42.5kg
5 x 52.5kg
5 x 65kg
Dec 14
DB Rows
3 x 10 x 37.5kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
1 x 18 x 36kg
1 x 14 x 36kg
Explosive Pushups (1)
2 x 8
Ab Crunches
4 x 30
Faded in the 2nd set of alternate bench, not fussed as I normally do three sets of pullups and dips the day before so iām not always 100%. Added in crunches as I should be doing core work more often.
Dec 15
Power Cleans
3 x 1 x 86kg
1 x 91kg
1 x 93.5kg P.B.
1 x 91kg
Good Mornings
2 x 8 x 67.5kg
Ab circuit, 5 mins
Hard track session so pleased to maintain my weights, and even p.b. on power cleans. Really looking forward to the next cycle of 5/3/1.
Dec 16
Running Arms
3 x 70
Bench Press (1)
5 x 67.5kg
5 x 77.5kg
9 x 87.5kg
Explosive Pushups (1)
3 x 8
Dips
3 x 20
Must have done close to 100 pushups if you total up my circuits beforehand, so arms were a little tired before starting. With that in mind 9 reps of bench was fine, and I added dips on the end as I need to work on more arm conditioning than size.