What are the times?
I false started on the 60m, it felt fast anyway so I just used it as a warm-up.
100m- 11.35
Wednesday 29th October
Repetition Upper body
1.DB Floor press
22.5kg
1st set-16
2nd- 15
3rd- 16
2.Pull-ups x18
Chin-upsx12
3.DB shoulder press
17.5kg,3x10
4.DB side raises
7.5kgx10
10kgx10
5.Barbell shrugs
Double overhand grip
100kg,2x6
110kg,1x6
6.Zottman curls
7.5kgx10
10kgx10
12.5kgx8
Max effort lower body
1.Squats
Worked upto 120kgx5 DEEP, my best squats ever
2.Bulgarian split leg squats
20kgx10
22.5kg,2x10
3.Hyperextensions with DB
15kg,x10
15kg,2x12
4.DB side bends
15kgx12
20kgx12
20kgx10
Max effort Upper body
1.Close-grip bench press
Worked upto 110kgx3! PB
2.Barbell row
quite a few sets, got upto 95kgx4
3.Incline DB’s
25kgx15,x14
4.Reverse Pec-deck
Pin 3 x12
Pin 4 x12
Pin 3 x15
5.Pinwheel curls
10kgx10
12.5kgx10
15kgx12
17.5kgx12 Don’t where that came from!
Happy with todays workout.
Shoulders and arms
1.Machine shoulder press
40kg,2x12
60kgx8
70kgx8
80kgx8,x6,x5
2.DB shoulder press
20kg,2x8
27.5kgx6,x8
3.Skull crushers,30kgx6,27.5g 2x8
SUPERSET WITH
Preacher curls,30kgx6,25kg 2x8
4.DB curls
17.5kg,2x8
20kgx5
5.Dips
BWx22
BWx20
BWx11
Friday 7th November
Max effort lower
1.Squats
worked upto
125kgx3 PB
130kgx2 PB
135kgx1 PB
140kgx1 PB
145kgx1 PB
150kgx1 PB
155kgx1 PB
Doesn’t get much better than that in a session, where the hell did I get that from, I had quite a few people watching it and everyone was shouting me on and said that the depth was good, I was going as low as I could.So I’m well happy with this!
2.Some lunges and DB swings
22.5kgs for the lunges for sets of 8
DB swings 17.5kg for sets of 12
3.Hanging leg raises
10kgx8
Hey, wherabouts do you live? because with a time like 11.35 for 100m any club would be lucky to have you 
You’d probably be better at 60m too looking at your build. Was the timing done electronically or by hand and was it against other people or on your own, and are you happy with it?
I live in the north east of, Stockton-on-Tees.
The nearest club is Mandale in Middlesbrough.
The timing was done by hand, at a local track racing on my own, on a freezing cold night.
So I’m quite happy with it.
Ouch, I was waking up all throughout the night been sick.
ah, i live in halifax, west yorkshire could be in a competition together if you joined that club though i suppose but you’d thrash me and that is very coincidental as i went sprint training last tuesday and i was up all night being sick too 
that’s very good since you were racing against noone and i reckon you should be aiming for in the 10s once the next season starts with any luck good luck
What exercises do you feel have benefitted you the most? and when training for sprinting whats the best way to gain strength without mass?
I’ve seen there’s a competition at sheffield, indoor on the 22nd of this month.
Ye late 10’s in my next goal, consistent early 11s first though.
The exercises that’ve benefited me the most:
Flat bench press- Upper body strength
Chin-ups- Upper body strength
Squats- Lower body strength
Sumo deadlifts- Lower body strength
So if you get strong on the upper and lower body then when you put it together you’re gonna be doing alright.
I wouldn’t worry about putting weight on or not, just go for strength and if a bit of weight comes never mind, we’re not likely to turn into Ronnie Coleman are we!
And anyway Walter Dix weighs 14 stone.
yep, im in that competition doing 60m and 150m on the 22nd of november and then on the 13th of december which is the 2nd part im doing 60m n 300m i think, come along you’ll do great. Yeh im at 5’8 and 10’3-6 atm so i can put on quite a bit more weight without losing speed. cheers.
yeh walter dix is pretty heavy for his height and simeon williamson who does 100m for GB weigh 15 stone 
lol, ive just recovered from a torn hamstring which has had me out for 3 months, whddya reckon the best way is to strengthen my legs again because atm im running slightly unbalanced :S
What club are you running for, or are you competing on your own?
300m, isn’t that endurance work lol, to far for my liking.
I saw that programme on bbc about the british sprinters before the olympics, simeon williamson said when he was younger he used to go out drinking the night before races, I don’t like that idea.
I usually work upto 1 heavy set of 1-5 reps in a squat or deadlift variation.
then single leg exercise:
lunges or single leg squats
3/4 sets of 8-12 reps
hamstrings/lower back:
romanian deadlifts
or hyperextensions
yeh i saw that programme too :S he’s still one of the best british sprinters today though, yeh im doing a bit of endurance because im going to be doing 100s and 200s next year in competition, i run for a local club called halifax harriers but i was thinking about joining one of the major ones in the next couple of years like Leeds City or something.
I’ll have to start doing some deadlifts by the looks of things cause atm ive just started squatting and over the past year ive just been doing bench press but nothing serious really, my max is probably only about 80kg and squats probably something in the low 100s, what were your maxs at 15?
I’ve looked into the competition, I wanna do it!
I’m gonna have to sort it out.Only got 2 weeks.
When I was 15 I didn’t really have a clue about lifting, I just did it.
I could bench around 75-80kgs I’d say, I did 110kg by the time I left school, but I’d never even squatted!
I found the competition on the internet and had a look at it, i’m gonna try to get to sheffield, i like the look of it.
60’s and 100’s my limit, anything over 100’s like a marathon lol
when i was 15 i could bench 75-85kgs, i think.
when i left school i could do 110kg for 1 rep.
I never squatted!
But luckily I did know what deadlifts were.
Ooo, I didn’t think the first one had posted…
haha try and make it to the 13th of december one at sheffield if you are too late for the 22nd nov should be fun.