whoa @ 29.8s for 200m!!! SICK!!! congrats man! Then you almost hit it again on the next rep, solid! How much rest did you take? 3-5 minutes or so?
Running into the wind definitely affects the effort, apparently it’s 2x as detrimental as running with the wind is beneficial. Over shorter distances it’s much less of factor obviously, but to me: the “sound” of it makes it feel way worse. hah. I absolutely love going from “into the wind” with all of those annoying “slower you down sounds” to with the wind and literally “no sounds”.
Thanks! My goal was to get under 30s. Yeah, I walked 200M, then took another minute or so making sure I got near full recovery bc I wanted another big effort. So, about 5 mins I would say.
Yeah, the first 100m was a side wind, and the last 100m was into the teeth lol. I was cutting through it fast while I had my power, but once I lost it on the 400m runs, I actually started laughing out loud. I swear it felt like I was standing still LOL, and it hurt like hell.
I hate running in the wind like this. It messes with my head.
So, that 29.8s run was really damn good. I had some sick power rounding the turn into the last 50m. It really makes me excited to run a peak 400m. I feel like I can really bring speed and power on the back end of a 400m now.
Do you start on the straight and end on the turn? I mean you can do both for training. But ideally, i’d imagine you would want to start on the turn and finish on the straight when going for PR’s etc.
Getting the turn out of the way while accelerating, will give you that slingshot feel going into the straight, where you can maintain your speed more.
Haha, yeah I started it on the straight away. Makes a lot more sense to me now that you mention finishing on the straight. Now that I think about it, races always finish on the straight. Duh!
Warm-up
Open shoulders, hip circle walks and shuffles, wake glutes, band shoulder dislocates and pullaparts
Low Bar Pin Squats (4, ~2" high)
45x2x5, 95x2x5, 115x5, 135x5, 155x5, 175x5, 200x5x5
-with-
Band Release Pushups
5x15
Spoto Bench Press
135x5, 175x5, 190x3x8
-with-
Standing Single Arm Band Row + Double Row
4x10+10
Single Leg KB RDL
18x15, 26x15, 44x2x15
-with-
Captain Morgan Side Plank + Side Plank + Single Arm/Leg RKC Planks
3 sets
Single Arm Band Press downs
100 reps
-with-
KB Curls
100 reps
I’d be lying if I said all those squats were pain free. It’s probably time to sideline squats for awhile and get this addressed. We’ll see. All the other stuff went well.
Suitcase Carry
65x3x100 steps
-with-
Stir the Pot
3x30
-with-
Captain Morgan Side Plank Holds + Side Plank Hold
3x10s/10s + 10s
Curls
60 reps
-with-
DB Ext
60 reps
Hip is feeling pretty damn good. Been hitting all kinds of strengthening and stability work. Will move to 230 on bench next week. The core work was basically conditioning. Hard work.
Single Leg Press
15, 130x3x15
-with-
Laterals
15x4x20
Hanging Straight Leg Lift + Knee Up
3x10+10
Awesome workout. Strong all around. No where near failure on anything, which is the goal. 145x3 could have been 7 or 8 reps? That final + set with 125 could have been 11 or 12?
Hip feeling pretty good. We’ll see Sunday with squats! All work still beltless, which is a big deal for me. Learning to properly breath and brace was probably the biggest development that came of 2017 other than my running gains. Sure is not the weights lol.
Cam, I’m sure you already made your shoe purchase, but my wife bought me Adipowers for Christmas, and yes, they are light years better than the Powerlift 3s. She got the white/gray from Rogue for $150, not bad. Much more solid, from toe to heel. The fact that my 3’s were pretty worn out probably has something to do with it, but the Adipowers are on another level.
Ha it’s funny you say that. I bought them and noticed zero difference in squatting compared to flat footed. I have really good ankle mobility as it is, but thought that the added heel would help in front squats. They really didn’t. I have looked into the powers and have been considering those or romaleos for awhile once I get some money put aside. I appreciate you remembering that, however, and glad you’re enjoying the new ones! PRs on the way for you for sure.
Lying Leg Curl
100x15, 90x2x15
-with-
Captain Morgan Side Plank Hold + Side Plank Hold + Single Arm/Leg Plank + RKC Plank
3 sets - this is 90s of planking per set
Decline DBs Ext
27.5 x 50 + 25 + 25
Barbell Curl
45 x 50 + 25 + 25
Excited because, those squats were essentially pain free once I got warmed up. Some tightness to start, but the heaviest stuff (lol) was predominantly pain free. The only real pain anyways seems to be some tightness. I think it’s getting rehabbed, but don’t want to get ahead of myself. I may need to watch the running as well, may be contributing. Either way, this is big progress. The squats aren’t that high either. Maybe 2" high? Or 1" from parallel. Need to stay a touch tighter in the hole, and drive up with my upper back. Cues to work on.
Band dislocates and pullaparts, hip circle work, leg swings
Single Arm KB Swings + Double Arm KB Swings
18×20/20+20
26x20/20+20
44x3x20/20+20
-with-
Band Scarecrows and Band Pullaparts
Not running with a windy 30* high today, so opted for swings and stability in the garage. New high weight today of 194. Softening up some, but not freaking out. Not even going to consider slowing down until 205 morning weight. I have certainly loosened up my diet, but still mostly clean. Have added carbs all around the clock, even before bed!!! Oh my!!! Strength in the gym about to go way up, which I’m excited for. One reason I’ve been injured the past couple years is because I’ve tried to progress without enough calories. That’s fixed now.
I just ate a huge Turkey avocado sandwich, a can of tuna, an apple and a piece of chicken artichoke pizza. Gainz.
Single Leg Press
15, 90x15, 140x3x15
-with-
Laterals
15x2x25, 15x3x20
Cable Arms
Another good one. Body feels basically 100%, however I know I’m not 100% yet. Still, I can do everything pain free, which is not something I’ve been able to say over the past 2 years. Need to be careful to not lose any rep quality as the weight continues to go up on RDLs. I have a feeling I’m being excessive with ROM, so I’ll video next week.
Under-appreciated connection between injuries and not enough calories. I’ve also experienced that. Glad to see you are on the no pains gainz trains lately!
Spoto Bench Press
45x5, 135x5, 175x3, 200x3x8
-with-
T Bar Row
45x10, 70x10, 90x10, 100x10, 110x10, 120x5+110x5+90x5+45x5
Lying Leg Curl
100x2x15, 90x15
-with-
Hanging Straight Leg Raise + Knee ups and Plank Variations
3 sets
Decline DB Ext
27.5x50, 45x5x10 PR
-with-
DB Curl
100 Reps
ZERO PAIN - However, my legs are weak as shit lol. Pin Squats are very humbling. Did not have an 8th rep with 220 in good form. Sure, I could have loaded it into my back and hips as I always have, but am making sure to keep the squat in my legs…very humbling. Just really happy to be pain free…
…my bench press is creeping up silently. Might do a single above 275 this week.
Good energy, good lift today. Bench will be 240x5x5 next week to cap off 5s block, which is pretty close or may be PR volume. 80s for chest supported rows is also a PR. Will stick here for awhile until 5x10 is not a problem. Didn’t make it through the last set of suitcase carries, had to take a short break at 75 steps. Better than last week though. Progress all around.