Must be nice. I’ve never tried more than 275 for 4. I like to isolate my hamstrings and when I go heavy I lose the MMC and start feeling it elsewhere.
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It’s probably from my running background that makes my hammies strong. If my quads were better I would squat a lot more, jump higher, run faster, etc.
I like reverse hypers and GH raises for hamstrings and shoving butt back as far as possible on RDLs in order to isolate hamstrings.
- KB warmup - 200 swings 8x25 w 55#
- 12x120m runs with 120m walk recovery
Felt kind of blah this morning (this whole week actually). Have the chance to get almost 2 straight weeks of quality workouts before a week of international travel including 2 24 hour trips so going to try to eat and sleep and exercise well these next couple weeks, especially after Wednesday when my boys head back to their mom in FL.
Having them for 3.5 weeks plus parents for a week plus two extended weekends at beach is awesome - and should be restful but is actually tiring and I ate like crap and trained badly.
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You are clearly faster than me from your track background but I’m curious–what was the average time on the 120’s and how long did it take you to walk 120 (ball park)?
I didn’t time the 120’s but likely around 18. Walk back about 1’30". I will time my 130’s and recovery when I do them tomorrow or Monday.
I figured you had a ballpark figure in your head. I time my 100’s to set a pace/tempo. The goal is to finish as strong as a start which usually means backing off to a sustainable pace instead of going all out. I’ll be dropping the time to 15 seconds the next time I run them.
My wife competed in the heptathlon at Wichita State. Her Saturday morning workouts at some point were repeat 200’s in 30 seconds. Makes me feel really good about my 30 sec 150’s from last week LOL!
Yeah - good multi athletes can be a different breed! How high did she score?
One of the guys I used to train and compete with won Olympic gold in the decathlon and at 180 lb was also squatting over 5 wheels - cleans in mid 300’s - bench in high 300’s and 40" vertical and 12’ standing LJ while still approaching 5 min mile. Talk about ability to handle multiple training demands!!
I don’t remember her top score. I wasn’t part of the picture until her senior year and she battled a stress fracture all year. She was picked to win indoor conference in the Missouri Valley and missed the entire season and then battled through outdoor.
Sounds to me like he’s a pretty fast twitch dominant guy who probably willed his way to a good mile time.
If anyone had talked to me about track and talked me into doing the I think I would’ve fit in with the multi’s pretty well. I’m a jack of all trades, master of none kinda guy. But I also probably would’ve been injured a lot because my joints like to slip out of place.
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7/2
- Track warmup - 2 laps, some buildups, skips, high knees etc
- Shot put - 15 throws
- Discus - 10 throws
- Acceleration - 14x14m
Felt pretty good out there - but just crashed and a cold came on hard afterward. Plus it was 100 degrees out.
But throws and runs are better than I would have expected after basically 2.5 years off with only 2 other throwing sessions and 4 acceleration sessions.
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13x130m today. Timed the runs and the rest.
Runs were between 21-23s, except for first rep (which I used as last part of my warm-up and ran at 25") and last two which were 19.5 for 12th run (wanted to push a little harder) and 25 for 13th (used as a cooldown).
Was pressed for time today, so did this whole thing in like 20-25 minutes.
Rest was a walk back and about 1’15" between each run.
That hit me pretty hard aerobically.
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Worked from home and bad weather today:
400 swings - 10-20-30-40-50-50-50-50-40-30-20-10
Will do lifting tomorrow, then track on Sunday.
Think the reason for my Deadlift slowdown last week was I was burning candle at both ends and just beat down - evidenced by cold hitting hard Monday of this week. Feeling mostly better, though still congested.
First day back in gym in awhile
- Aerdyne warmup for 50 calories
- clean
- muscle clean 135x5-165x3-185x3
- power clean - 210x5-230x5-250x1
- Deadlift 531 - 375-415-445 (1)
- Prowler push on turf - 205lbs 5x25
Didn’t push on cleans or deadlifts as top sets both felt heavy AF even though was only 90% of my 1RM. Think between injured shoulder - not working out as much and being sick, I’m just off. Problem is my “rest” ends up being weeklong business trips where I’m working 15 hour days.
But glad I did the workout even though my heavy sets sucked.
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Track day
- Warmup - jog and skip 2 laps
- Hip mobility
- Shot put - standing throws - about 20 throws - worked up to around 40 feet which I’m pretty happy with.
- 4x40 yard buildups
- 15x15m acceleration
Felt good about full speed running on buildups - less good about acceleration runs. Filmed a few and had all sorts of mechanical problems. If I want to run again, I need some good coaching help.
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I’m in for the throwing in particular. 40 feet standing can’t leave you too far from your 15m goal, once your volume of throws gets higher. Does your shoulder injury affect your throwing?
For me, I typically get about a 10-12% gain from standing to full throw - so more like 14m with a little work. I need to be at 13m standing to hit a 15m full throw. Throwing shot and discus is one of the most satisfying workouts.
Shoulder is non throwing shoulder, so hurts my block, but only marginally.
Do you throw/compete?
Throwing shot and discus is one of the most satisfying workouts.
Agreed. I do throw, and sometimes compete (M60 as of now). I also have a shoulder problem, throwing arm, but it only affects discus. Hammer, weight, and shot are not a problem.
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I used to do accels and fly’s (20-40m at full speed, distance traveled to reach full speed doesn’t count). I enjoyed them, but the last time I tried it I strained my hamstring on the 2nd to last fly. Everything felt great as I was running to my starting point. I guess I really drove and pulled my foot through as I hit the starting point because that was the step that got me. It felt like someone shot me in the hamstring for a moment. By the end of the day most of my pain was in my hip flexor from fighting the hamstring tightness that was pulling on my pelvis. By the end of the next day I was pain free. It was an odd experience but I haven’t taken many steps at full speed since.
How far are your throws?
With sprints - it’s all about volume - you cross 300m and injuries become more prevalent.
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