All athletics clubs seem to train on tuesdays and thursdays :S i wonder why…Is it mandale? and will you be there on the 11th?
Ye it’s Mandale ac, where chris tomlinson the long jumper started so I’m hoping they know what they’re doing lol
When I went training there when I was about 12 or 13 they trained on them days as well, must be tradition in athletics.
Ye I’ll be there on the 11th, no messing about. I’m going out to the pub on saturday for someone’s birthday but I can promise you I will be sober :D.
Haringey and Enfield trains on Tuesdays and Thursdays as well.
yeh, so do we and leeds city ac i dnt know why, good luck for the 11th, ill probably see you there, dno if ill recognise yoou though. Mandale have the best u15 100m sprinter atm so they must know what theyre doing 
11.2 and 7.06 or something for an u15 is pretty damn fast.
I went clairville tonight.
Warm-up
1 lap, 400m
A few drills
60mx3 7.30/7.32/7.29
4 or 5 starts
30mx1
PNF Stretching
I saw some good runners training tonight as well and I’m back training on Saturday morning.
Sunday’s probably out the window, but there will be another Sunday.
I wanna/need to get some serious training under my belt.
So I have track sessions now every Monday,Wednesday and Saturdays for now.
I went claireville tonight.
Warm-up
1 lap, 400m
A few drills
60mx3 7.30/7.32/7.29
4 or 5 starts
30mx1
Stretching
I saw some good runners training tonight as well and I’m back training on Saturday morning.
Sunday’s probably out the window, but there will be another Sunday.
I wanna/need to get some serious training under my belt.
So I have track sessions now every Monday,Wednesday and Saturdays for now.
Yep that’s what I said.
Some Upper and lower
1.Pull-ups
1x19,1x16
2.Bulgarian split squats
17.5kg,2x10
3.DB side raises
Still perfecting my form 5kg/7.5kg x a lot
4a.DB Shrugs 20 seconds x 2 sets
1 set 22, 2nd set 19- grip going
4b.Barbell curls 15 seconds x 2 sets
1 set 13, 2nd set 13
5.Triceps rope pressdowns
30 seconds x 3 sets
Pin 7,pin 8 and pin 11
6.DB side bends
17.5kgx15
17.5kgx13
7.Hanging leg raises, from chin-up bar
1x15
1x9
Training at Clairville
Warm-up
2 laps
Some drills
60m build-ups x5
5kg Medicine ball overhead throws x2
5kg Medicine ball chest pass x3
Some pilates exercises, the plank was one of them.
PNF Stretching.
How come you decided not to compete tommorow?
After going down on Thursday and training they said come back on Saturday morning.
So I thought it’d be better if I got some real training done, and then look at competitions.
I suppose but if you’ve never really competed properly before (outside of school) the competition could be considered as training… and if you’re getting times in the 7.2 range you’ll do really well.
Ye, I suppose the competition could be seen as extra training. I guess I’d just rather concentrate on getting some consistently good training under my belt first.
Max effort Upper
1.Incline bench
107.5kgx4 PB! By a lot
2.Cable rows
“11” x12
14, 2x10
3.Seated DB power cleans
5kgx15,7.5kgx5,5kgx8
Training at Clairville tomorrow and Wednesday.
Max effort lower training on Thursday and Rep-upper on Friday.
Clairville
Warm-up
2 laps
Some drills
120mx6
These weren’t all out,relaxed but still fast, concentrating on technique
14.8secs x2 were my 2 fastest
PNF Stretching
Clairville
Warm-ups
2 laps
Drills
200mx4
Core and Balance work
Did some circuit training at college.
Which had sprints in, so it was alright!
Although my ankles are aching from a drill we did on Tuesday.
Rep-Upper
1.Pull-ups
1x18,1x12
This new bar is higher, so most probably cheated a few last week on a different bar.
I’ll change the grip, to hammer grip next week when I do chin-ups.
2.DB Flat bench
20kgx12
20kgx10
30kgx10
35kgx10
37.5kgx10
3.Lat Pulldown
56kgx10
70 something, 2x10
4.Rope Pressdowns
12.5kgx15
25kgx12
20kgx14
5.Cable lateral raises
5kgx12
10kgx12
15kgx10
Clairville
Warm-up
2 laps
Drills
50m build-ups x4
50m races x10
PNF Stretching
Feeling fast
Upper body
DB shoulder press
15kg,2x12
22.5kgx10
25kgx10
Pull-ups
1x18
Back extensions
3x12
Dips
1x25
I can’t remember the weight on back extensions, I just did it to get some blood flowing ready for tomorrows lower body day.
Tomorrow should look like
Max effort lower
Trap-bar deadlifts
work upto 5rm
glute machine
3x10
back extensions
3x10
weighted abs- a couple of machines
Max-effort lower
Trap-bar deadlifts
Worked upto 170kgx3
Walking DB lunges
17.5kgx 1 set
20kgx 1 set
27.5kgx 1 set
Back extensions
77kgx12
84kgx12
91kgx10
Weighted crunch
BWx15
15kg,2x12
I’ll put 180kg on the trap bar deadlifts next week and get a few reps. I’ll get some chalk for it as well.