Clairville
400m splits:
150m sprint 80%
100m walk
150m sprint 80%
400m splits x 3
Core work, planks etc
PNF stretching
Last night at Clairville
Usual warm-up:
2 laps
Some drills
120m x4
It was supposed to be 6,I ended up pulling out of the 5th with a hamstring problem.
Resting for 48 hours, and then seeing how it is after that.
I was told to rest for 48 hours, but it’s better than it was.
Hopefully it’s nout serious.
And I think it’s a glute problem, not a hamstring problem.
I’ve ordered a foam roller, people don’t learn till somet’s happened do they.
So when my leg’s alright, I’m gonna be doing some serious work on my mobility and flexibility, and proper warm-ups before the weights.
I’m gonna be following a lot of Eric Cressey’s Maximum strength, including the way the volume is set up- High,medium,very high and low. So I’m not over doing it.
I got a massage on Saturday,gotta have 2-4 weeks off running. We’ll see how quick I recover, but I won’t rush it, I don’t want this happening again.
I’m getting another massage tomorrow night, so see what’s new.
After the injury I’m not gonna run back-to-back days for a while, I’ll go with Mon,Wed and Sat instead. I’m also only gonna have 1 upper body weights session and 1 lower body session.
With the advice given to me, I’m gonna be concentrating on hip extension exercises for my hamstrings and glutes, instead of knee flexion.
Wish me luck.
1A)Dips
30,15,8
B)Neutral-grip chin-ups
12,10,
Wide-grips
6
This burnt my triceps out, the whole of my arms really after going between dips and chin-ups for a few sets.
2.Flat bench press
barx15
60kgx10
80kgx8
3.Lat pulldown
“50?” x10
Under-hand grip x10
This was just getting to grips with training again, and just working the muscles. The dips and chin-ups took quite a bit out of it, affecting my benching anyway.
Got my massage on the night time, I think my hamstring’s recovering alright, and been optimistic 2 weeks maybe.
While I can’t train my lower body, I’m gonna get some extra upper body sessions in.
Thursday
REPETITION-UPPER BODY
1.Barbell bench press
4x12-15 reps
2a.Chin-ups
3x?
b.Rear delts
3x12-15
3.Machine lateral raises
4x10-15
4.Shrugs/ trap-bar or barbell
3x10
5.DB Triceps extensions
3x12
I stayed close to the plan.
Warm-up
1a)5 dips
b)5 hammer grip chin-ups
c)5 hanging leg raises
2a)5 dips
b)6 wide-grip pull-ups
c)8 hanging leg raises
The workout
1.Flat barbell bench press
barx10
60kgx8
80kgx5
90kgx10- New bench, hit the racks twice.
97.5kgx9
97.5kgx8
I didn’t have a spotter, so these weren’t to failure, but not too far off
2.Chin-ups
4 or 5 sets.
When I get back into ws4sb i’m gonna progress these each week
3.DB Shoulder press
17.5kgx10
25kgx10
27.5kgx3
I’d just killed myself on the other 2 exercises which took a lot out of me, since I’ve not done a workout like this for a bit, cos of sprint training often.
4.DB Shrugs
32.5kgx15
40kgx8
40kgx7
My leg’s recovering well, I walked a lap of the track and jogged 2 laps on Saturday morning. And then I got a massage.
I was supposed to get a massage tonight, and do some light drills,but the track’s covered in snow.
Tomorrow is Max-effort upper and if it’s not snowing I’ll be at the track on Wednesday.
Max-effort upper
1.Flat hammer strength
40kgx8
60kgx6
80kgx5
130kgx5
110kgx10
I could’ve got a couple more out on 130kg, but I had a bit of pain in my shoulder.
2.Incline DB’s
17.5kgx10
25kgx10
30kgx9
I was wary of my shoulder on this and didn’t put it for the 10th. I’ll move the weight to 32.5kg next week.
3.DB rows
20kgx8
42.5kgx6 with straps
35x19 without straps
4.Rear delts on pec deck
4x12
5.Pinwheel curls
15kgx10
17.5kgx12
On Wednesday I did some drills that are done during the warm ups. And did some hurdle drills as well as jumping over hurdles from a standing start.
Then finished off with core work such as planks etc.
FRIDAY
Repetition-Upper
1.Chin-ups - Palms facing
BWx18
x12
x8
2a.Lat Pulldowns
50 something x10
60 something 2x10
SUPERSET
b.Machine lateral raises
30 something x12
55x12
55x10
3.DB Shrugs
42.5kgx8
42.5kgx6
4a.Barbell curls
30kgx10
35kgx10,9
b.V-Bar pressdowns
40 something x20
50 something x20
5.Some hanging leg raises
10th February
Max-effort upper
1.Flat bench press
barx10
60kgx8
80kgx6
100kgx3
110kgx5
2.Incline DBs
17.5kgx10
25kgx10
30kgx10
3.Cable rows
63kg,3x10
4.Bent over lateral raises
5kgx12
10kgx12
12.5kgx12
5.DB curls
12.5kgx10
15kgx10
17.5kgx10
First time I’ve benched heavy on flat for a while.Need to strengthen my triceps.
I jogged 400m and then got a massage.
And heard a lot of shit been spoken about weight training for athletes.
For example, a coach said you’re the right build to sprint- what’s your 1RM on leg extension?
Fucking hell! haha
So I said, I don’t do leg extensions. I do squats and deadlifts.
MY coach butts in, deadlifts are USELESS, they just add bulk.
Maybe it’s talk like that, why I was lying there on the massage bed questionning my motivation and why I am here.
I don’t know people…
So apparently deadlifts are shit and Olympic lifts are the only way to become fast.
Well I guess DeFranco’s talking shit, or maybe not. He produces Brian Weatherspoon, the fastest man in the NFL. He also produces many other fast athletes each year.
All of which do NO olympic lifting.
Joe D’s ways to become expolosive:
Box jumps (double leg, single leg)
Hurdle Jumps (Jump over hurdle and land on ground)
Vertical Jumps
Broad jumps
Depth jumps
Sprinting
Bounding
Overhead medicine ball throws
Plyometric push-ups
Enjoy, fellow speed demons.
True he does it without olympic lifting but he still uses the power exercises and concepts. If i remember correctly he doesn’t use olympic lifting because of the time necessary to learn technique. A vertical jump is max power extended through the ankle leg hips. Same concept with a snatch, clean and jerk, as well as well as jump squats. If you have access to a track then by all means perform the exercises above but that doesn’t mean olympic lifting doesn’t work just a different set of tools.
Maybe olympic lifts do work.
I don’t know the technique well enough to add them in my workouts, and neither do the coaches.
The fact is they think the things DeFranco does are useless for a sprinter.Which is BS.
they’re obviously wrong, otherwise u wouldnt be running 11.1 now would you 
In the end its all about power.
Ye, whether it’s squats and deadlifts or olympic lifts.
It’s all chasing one thing- Power.
One thing that can’t be debated is results, they’re either there or they’re not.
Hows things going for you master?
not bad thanks, i feel more explosive atm and my leg is starting to return to its original self i think i might be able to get in the 11s this season if i carry on as i am now 
I have to knock .4 off my 60m time though.
master -
Once you “get it” you have to keep going.