2/2
took today off, did some walking on a treadmill
notes:
-naseua is gone, but still can’t eat well :/, muscles feel weak/tired
-will def do upperbody lifting tomoro, will try some submax speed work and if it feels alright, some light weights
2/3
warm up
3x30m blocks
1x150m submax
A. Bench 3x2,2,1@175 lbs
A. Pull ups 3x10
B. Cable cross overs (lower pecs) 3x10,8,8@50 lbs
B. Bentover raise 3x10,8,8@15 lbs
C. DB Shrugs 3x8,6,4@65 lbs
C. Tricep Ext. 3x10,8,8@110 lbs
C. Bicep Curl 3x8,6,4@35 lbs
100 reps abs/core
notes:
-muscularly i felt very weak today, but i wanted to run somewhat close to full speed so i didnt take a full week off from sprinting all together
-appetite is back! hopefully a good sign for my stomach bug or whatever, hopefully the “weak” feeling will go away with a restoration of my normal meal pattern
-gonna take it real light tomoro and friday, i’d like to run a good time on saturday and get over my sickness ASAP!
2/4
light warm up
4 min erg
500 reps abs/core
1 min bike
notes:
-ate a full breakfast, small lunch and complete dinner with some snacks in between, appetite is back and muscle “weakness” seems to be gone, both good signs
-legs were strangely sore from the light speed session i did yesterday, hopefully that means my session was pretty effective and as long as theyre fresh for saturday i guess the soreness shouldnt really be much of a concern
2/5
warm up
iced knee
notes:
-dairy is still not agreeing with me, so my diet is still a bit altered but at least i can eat my fill with other stuff
-will be running 55m trials and finals along with 300m tomoro (goals 55m-6.84 FAT, 300m 38.99 FAT)
2/6
(league meet)
warm up
55m dash -> 7.01 FAT, 7.07 FAT
300m -> 39.48 FAT
(150m rubber flat track)
A. DB One arm snatch 5x3 each@50 lbs
A. Bench Press Machine 2x8,6
A. DB Pec Pinches 3x10@25 lbs,8,6@30 lbs
B. Leg Press 5x4,4,3,3,3
B. Lat Pull Down machine (wide grip) 3x8,6,6
B. DB Shoulder Press 3x10,8@35 lbs,6@40 lbs
B. DB Calf Raise 3x10,8,8 each@100 lbs
C. DB Bicep Curls 3x8,6,6@35 lbs
C. DB Shoulder Side Raise 3x8,6,6@20 lbs
D. 100 reps abs/core
(friends apartment complex weightroom)
static stretching
notes:
-though i pr’d in the 300, my negative splitting problem was still apparent. i wont run the 300 again til next year, so ill have the whole fall spp to work on it i guess…
-ran real slow today, not sure why, these 55m races were my slowest of the year :/, not sure whether to contribute this to my being sick earlier this week, or whether somethings gone wrong with the program me and my friend did (both our times have gotten slower)
-start was bad in the 7.01, start was good in the 7.07, go figure
2/7
weigh in -> 135 lbs
notes:
-not much of a surprise that i lost a pound or so because of how little food i could eat earlier in the week plus i sweated a ton at the meet yesterday
-i was thinking about my races yesterday and i think a lot of it might be mental, i think i my be over thinking each race, i just need to go out and try and run as fast i can, nothin more
2/8
light warm up
6 build ups to 75% with short walk in between each
5 min erg @ 2:20 avg./500m
30 min BP
notes:
-felt pretty fresh during the build ups, i concentrated on hip height and relaxation, which i lacked both on the meet last saturday
2/9
shortened pre race warm up
10 min rest
3x30m blocks with blast out before each and full recovery between 30’s
150m submax
A. BP 3x1@185 lbs
A. PC 5x1@150 lbs
B. Cable Crossovers (lower pec) 3x10@50 lbs,8@60 lbs,8@50 lbs
B. Squat 5x3@225 lbs
C. Lat Pull Down (wide grip) 3x8,6,6@130 lbs
C. Front Shoulder Raise 3x8,6,6@25 lbs
C. Calf raise off ledge 3x8,6,6@70 lbs
D. DB Shrug 3x8,6,6@65 lbs
D. Tricep Ext. 3x10,8,8@110 lbs
D. DB Bicep curl 3x8,6,6@30 lbs
E. 300 reps core
(school weight room)
notes:
-i tried to do a simulated race day on the running part, just at lower volume (i should run three heats of 55m, and and the 4x200m next meet)
-hip height felt awesome today, good sign because it was crap last meet
-still have issues transfering from block start to upright
2/10
4 min ellyptical
500 reps core
notes:
-traps, quads and glutes pretty sore from yesterday but no weights til saturday so its not really a worry
-abs actually were a wee bit sore, probably a result of doing baseball swings then core the next day, ill drop core on friday so itll be fresh for staurday
2/11
light warm up
1 4x200 practice handoff
6x150m@70% with shortish recovery
500 reps core
notes:
-by the fifth or so rep keeping the high hip height was getting more difficult
-core felt surprsingly fresh since i have upped ab work pretty heavily over the last week, ill probably drop abs/core for tomoro so i wont have any soreness for saturday
2/12
pre race warm up
notes:
-goals for tomorrow -> 55m -> 6.84 FAT, 4x200 -> split 24’s
2/13
race day (150m rubber flat track)
55m -> 7.02 FAT, 7.03 FAT yuck
4x200m split -> 25.1 with early and bad handoff
notes:
-I wouldve lifted after but the meet let out really late so i didnt have time
-my coach said my start was horrendous at least in the second 55
-i think my volume mightve dropped off by too much, im gonna actually do a semi hard speed and lower weights day on tuesday because im not even hitting the div state time anymore so i better try something new
-plan for the upcoming week is upper body and core monday, lower body and core tuesday, upper body heavy and core wed, core thursday, premeet friday (as far as weights go)
2/14
hot tub
upper body massage
notes:
-forgot to weigh in before eating, will weigh in tomoro morning
-belly of my hammys r pretty sore, ive heard this means i was overstriding which i think i was in the second heat of my 55’s
2/15
weigh in -> 136 lbs
light warm up
4x5min ellyptical, 2 min rest
A. One-Arm Snatch 5x4 each@50 lbs
A. Bench Press Machine 2x4,1
A. DB Pec Pinches 3x8,6,6@25 lbs
B. Leg Press 5x5
B. Lat Pull Down Machine 3x8,6,6
C. Leg Curls 3x8,6,6
C. Shoulder Raises 3x10,8@20 lbs,8@25 lbs
C. DB Shrugs 3x8,6@65 lbs,6@70 lbs
D. Calf Jumps 3x10@140 lbs
D. DB Bicep Curls 3x10@30 lbs,6,6@35 lbs
D. Overhead Tricep Ext 3x10,8,8@35 lbs
E. 500 reps core
notes:
-was planning on only doing upper body but there will be a snow storm tomoro so i had to edit my schedule
-im thinking about doing block starts and plyos on wednesday as a light speed day, because i was gonna do a speed day n tuesday, but i probably wont be able to go anywhere because of snow 
2/15
weigh in -> 136 lbs
light warm up
4x5min ellyptical, 2 min rest
A. One-Arm Snatch 5x4 each@50 lbs
A. Bench Press Machine 2x4,1
A. DB Pec Pinches 3x8,6,6@25 lbs
B. Leg Press 5x5
B. Lat Pull Down Machine 3x8,6,6
C. Leg Curls 3x8,6,6
C. Shoulder Raises 3x10,8@20 lbs,8@25 lbs
C. DB Shrugs 3x8,6@65 lbs,6@70 lbs
D. Calf Jumps 3x10@140 lbs
D. DB Bicep Curls 3x10@30 lbs,6,6@35 lbs
D. Overhead Tricep Ext 3x10,8,8@35 lbs
E. 500 reps core
(apt gym)
static stretching
notes:
-was planning on only doing upper body but there will be a snow storm tomoro so i had to edit my schedule
-im thinking about doing block starts and plyos on wednesday as a light speed day, because i was gonna do a real speed day on tuesday, but i probably wont be able to get outta the house because of snow
2/16
light warm up
6x150m@75%
500 reps core
light rolling
notes:
-snow wasnt too bad in the morning so practice was held, but since i had lifted lower body on monday i pushed block work to wednesday
2/17
lots of block starts and drills, didnt really keep track of rest or distances or drills for that matter
5x2 PC
5x3 Squat
5x4 RDL
300 reps core
(school’s gym)
notes:
-since i didnt really pre plan this workout and didnt record what i did i dont have many numbers to put down
-a grad from my hs came and helped me with my start, and whatever he did actually really helped, i had one or two starts that felt REALLY good
-i tried RDL for the first time in a while, i went as heavy as i could where i still felt the hammy stretch (which i have to admit wasnt very heavy, i think about 180?)
-although i have a big meet this sat, my coach thinks i should try a higher volume week than the last two bc i actually got slower with the less volume, so maybe i was underrunning? since im wicked far away from my original goal, its not like i have anything to lose
Heavy RDL with a big stretch the week you’re trying to run fast… that is going to likely result in a good amount of soreness. Usually not optimal for performance. Good exercise for the GPP period though.
i actually made a post regarding rdl a while ago. its funny because my hamstrings never have gotten sore from RDL, but my form is not noticibly bad. because my chances of qualifying for all-states individually arent seeming so good right now ive kind of given up on the whole peaking idea for this season. plus ive noticed my strength levels have really dropped, and i have a whole nother week before all-states which i think only my 4x2 MITE qualify for, so im not worrying too much about this sat. thanks for your input though. also, relative to my max strength levels when they were at 200 bench, 300 squat, 200 clean, what exactly (weight wise) would Heavy rdl be? above 180?
When I was cleaning 315-335 or so and trap bar deadlifted 495x2, I rarely went over 225lbs for RDLs (typically 185-205 if I did BB RDLs) and found them to be very effective. During my last GPP, I typically stuck with unilateral RDLs with typical worksets ranging from 80lbs-120lbs (with a dumbell, 1arm/1leg).
If your hamstrings aren’t sore at least your first time, you probably aren’t doing them right. A lot of times people will utilize, even if it is only subconsciously, too much lower back in the movement. I know this not just from what I’ve seen, but from what I was doing in high school myself. We often did “straight leg deadlifts from a platform” and I usually handled 225 or more and never had sore hamstrings. That was mostly bc I had terrible form and wasn’t loading those muscles properly.