you should be able to run the relays with no problem, no need to change ur training routine even. just stick to ur normal training and when its time to run just do it and dont worry about it.
about ur weight, remember its a ratio between strength and weight. so if u can bench 132kg at ur current weight (66.4) is better than pressing 140kg at 70kg. remember, u wanna be very strong and as light as possible
Congrats on your results Aln great job!!!
You have great 200m potential in my opinion.
Sub 22.6 easily with more focus on that event.
Cheers,
Chris
Hectic day at work, nevertheless I did my first hills and weights session at the end of the day, but I had to shorten the load on both ends. Don’t know if it was the combination of fatigue and cold and inadaptation or what. I also forgot my long tights and it got damn cold and I couldn’t warm up or stay warm properly with just shorts. I did :
2x6x10m. 30 degree slope hill
6x15m. 15 degree slope hill
Total meters : 195m.
Weights :
8x4 hang clean 50kg
In the hills, I had to do them inside my club, where the only appropriate hill I could find was waytoo steep and short and quite irregular. I then found another less steep one, but still way too short. At the end I cut the workout because I was too cold and didn’t want to risk injury. In weights I cramped up twice trying a warmup set at 60kg after doing 3x4 bodyweight and 3x4 @ 40kg. The outside of my quadriceps kept cramping up. This had never happened to me. I suspect the problem was that I was too cold and needed another full warmup just to do weights, that combined with the first few days of creatine adaptation.
If you’re cramping like that- it’s Creatine- cut it back.
Yeah, I took none today and did an extra long stretching session. I have to put in the extra stretching and warm up time when I’m on creatine or I start to feel signals of cramps specially in my calfs. This was actually the first time I do get a cramp though they were minor (only at the bottom of the squat, once I got up it uncramped).
Weights :
Bench press 8x4 55kg
Standing biceps curls with barbell 6x6 22.5kg
Lat pulldowns 6x6 45kg
Dips 3x10 unweighted
Tempo :
6x200m. with 20 abs and 2 mins rest total
I hadn’t been this sore in ages. I assume it was the short hills I did yesterday. It really highlighted what I already know, my weak spot is my lower back. Man my lower back was absolutely sore today. My traps, biceps and forearms were also dead, but that was obviously from hang cleans. I’m going to drop weight to 50% (40kg) and concentrate on technique for a week or two, and also to put more energy into upper body weights, I’ll overtrain my upper body is I also push it in the OL’s. I’m feeling great about this new GPP. I feel like I’m finally beginning to pull a COMPLETE program together. I think there will be massive improvements on the track, in particular in my 200 if I keep this up.
Hills
6x10m.
2x6x20m.
6x30m.
Total meters : 480m.
Today I went to the real hill and got this in on the best grass surface I’ll find here in a hill (there are like 3 hills in all of Buenos Aires) … the hill by my club is actually a mound created for the train to pass through that part above the streets. Felt good, but only towards the end of the second set of 20’s did I begin to finally be able to make technical modifications, most of all getting my knees and hip higher.
Weights :
8x4 hang clean 40kg
6x4 deep squat 80kg
Reverse hypers 3x4
Ended the day with massage.
In weights I was still feeling that crampy feeling but sucked it up and by raising the speed of movement I had no problem, but I ended at 6 sets because each time I felt I was closer to a real cramp. But what matters is that I finally got my first reps in. I’m sure the cramps will go away once I’m through the “conditioning risk”. I now realize my previous creatine phases had begun closer to the SPP and not at the start of the GPP, where combined with the soreness of the first sessions it’s causing problems. Now I know next time I should wait till around 2 weeks into my GPP to start taking creatine. My trapezius was so sore I could barely put the bar on my shoulders on the warmup sets, then I had to be a man and just do it without thinking with the 80kg … I guess the GPP also includes psychological conditioning in some ways 
.
In the hang cleans, technique felt real smooth, I also now noticed why my forearms were so sore, it’s when I lower the bar from the rack position at the end of the clean, I’m doing like 8x4 of standing reverse curls with barbell … given my weak upper body, doing 8x4 with 50kg no wonder left all my forearm and biceps sore.
Tempo
7x100, 6x100 (pushups one end, abs the other)
Weights :
8x4 bench press 55kg
6x6 standing bicep curls with barbell 22.5kg
6x6 lat pulldown 45kg
3x10 dips unweighted
Tough, really tough session. I couldn’t move from the soreness from the squats yesterday. I think I’ve never been this sore, maybe I’m getting old 
? What matters is I made myself better today. 5th straight session of upper body weights, this is the first time I’m serious about upper body weights in my life. Since I don’t care about doing weights for looks I’ve never been motivated to do upper body work, but now I’m sure it will have an impact on my sprinting so I’m being steady.
u should consider the results of ur lifting when ur bench pressing and u should realise that doing push ups during tempo has quite an impact when u bench press.
Rested yesterday, messy day at work plus a big storm so I moved my rest day from Sunday to Friday for this week.
Hills
6x10m.
6x20m.
2x6x30m.
Total meters : 540m.
Weights :
8x4 hang clean 40kg
8x4 deep squat 80kg
Nice session today. I went to the hill behind my club and it is around 35m. long and the right angle (10º or so). So it will more then do for now, it’s close to my house and a few minutes jog from my club’s gym to do weights, but for the 60m. hills in the last weeks of hills I’ll have to go to the real hill and do them on asphalt. What I’m really liking is how doing all my workouts on grass is really saving my legs. I feel no signs of periostitis or any other type of overuse injury brewing in my legs, despite doing twice as much volume per session as I did in my previous “GPP”. I didn’t think my body would take over 500m. of speed per session without breaking down. There is also no signs or feeling of the ostitis pubis coming back which is my main barometer as to whether I’m pushing it too much with the training volumes. In the gym I was finally able to complete the workout without cramping, though my left leg might be a little weak or something because it was fatiguing . I finally began to feel the strength coming back today, once I warmed up I was lifting the 80kg easily. I’ll do another session at 80 and then begin to move up by 2.5 or 5kg per session. I hope to do 6x3 with 105 or 110 in the last week of my GPP. I’ll also add deadlifts in my next session and push presh the next session and that will complete my recipe of weights for this GPP, I’m dropping front squats compared to what I did mid this year, I don’t think I need any additional focus on quads, since I squat with a little weight disk under my heels I’m working and developing quads enough already. I’ll continue being off creatine till tomorrow, then I think Monday will be safe to begin takign 2grs. a day again as the soreness from starting weights should finally be gone.
Quick note before I forget : weighed myself Wednesday : 66.9kg, an increase of 1/2kg in week 1 of hypertrophy. I think I’ll be in the mid 67 range next week, the creatine seems to have really kicked in and I got huge all of a sudden during the past few days. My legs really picked up a lot of mass fast from the first few legs sessions. I have noticed this in the past few months, any time I start doing legs seriously I pick up any mass I’ve lost quickly. Strange.
I actually feel it helps as I’m activated better for the bench press. But most of all what affects me is the temperature, it’s been cold again the last few days which makes me mad, I’m sick of this cold and not being able to warmup easily.
Tempo
7x200 (pushups one end abs the other - 2 mins total rest)
Weights
8x4 bench press 50kg
6x6 biceps curls 22.5kg
6x6 lat pulldowns 45kg
3x8 dips 4kg
Had a hard session today. I ate too much for lunch and weighed like a ton during the tempo. I had to extend the rest periods to like 3 mins or something or till when I felt I could go without getting rid of my lunch :eek: 
. Still felt drowsy in the gym. I’ll try and not do that again . Positive is that the soreness from lower body weights yesterday was finally much less then in the first two sessions. I think by my next session the adaptation will be complete. This has been the first full training week I’ve done since January or February. I’m dead determined to get into the low 22’s in the 200 now, I’ll do everything that’s required. I can’t wait to see how fast I do SE 300’s and 200’s in 2 months after a proper GPP.
Weights :
8x4 bench press 60kg
6x6 arm curls 25kg
6x6 lat pulldowns 50kg
3x8 dips 7kg
This week has been a complete mess up. Had to work till 11PM Monday, till 9PM today, so at least I was able to make it to the gym and in 1/2 an hour get upper body weights in. Wasn’t able to do anything yesterday. Tomorrow is another messy day, and to make it worse my club’s gym will be closed for club elections, so I’m evaluating what to do. I might take tomorrow entirely off or just do a body weight circuit of some sort. But I think I’ll HAVE to do my hills and lower body Thursday. If not I’ll be risking getting sore again from lower body weights if too much time passes. It’s disappointing my training could only go smoothly for 2 weeks. Now the wheels are falling off. I’ll do everything I can to complete this GPP satisfactorily but things like this don’t help.
Almost forgot. Body weight has ballooned to 67.9kg. No wonder I was looking so big all of a sudden. I gained a full kg in just 6 days and a kilo and a half since starting hypertrophy two weeks ago.
Back on track!
Hills
6x20m.
3x5 30m.
Total meters : 570m. (volume peak 1)
Weights :
8x4 hang clean 40kg
3x4 deadlift 30kg (technique)
8x4 deep squat 80kg
Damn, I was just absolutely itching to get back to training. Felt great, though I realized I am not focusing on technique enough. But I felt pretty conscious of modifications in technique, for example in one I dropped my hip and noticed immediately and very clearly and that’s when I started correcting things. In weights I did my last easy lower body day. Starting Saturday I’ll start to gradually push intensity up till around the 70% range. When my reps change I’ll push it to 80%. I’ll be using the following 1RM’s : hang clean 80kg, snatch 60kg, deep squat 135kg, in deadlift I’ll go increasing the weight 5kg per session and see till where I’m comfortable. Today was the first time I ever do deadlifts. Overall I keep feeling GREAT about my current program. I’m very optimistic things will finally go as expected.
Tempo
5x200-100 with 1 min and abs between 200 and 100 and 2 mins and pushups between sets.
Med ball
2x4 overhead throws
2x4 chest throws
Weights
Bench press 8x4 60kg
Biceps curls 6x6 25kg
Front pulldowns 6x6 40kg
Dips 3x8 7kg
Pushups to failure 33
Pushups to failure 17
Felt really good in the tempo. I’m feeling very weird during acceleration now, it feels so easy and smooth, it must be from the hills. It’s like the angle feels inexistent when I accelerate in a flat surface. I’m also feeling like I’m back into the tempo, each sessions it’s feeling so much easier and the “running pacing” is back. I feel smooth and even through the whole reps. Introduced explosive med ball today and will start hurdles mobility in my next tempo session.
In weights I’m tweaking the program and adding some variety. What I’m noticing is that I’m really starting to dominate my weights training, I’m beginning to know what I need when. I’ll be putting a little extra focus in the next few sessions on increasing cross section, I feel that’s what’s limiting my progress in the bench. I’ll do a circuit next week during unloading week. I’m very glad to start stringing consecutive training sessions again, I’m confident the ship is on the right course.
In other news, I just saw the results from the National Cup of Clubs in Chile which was this past weekend, the results in the 200 are shocking, two U-20 kids ran wind legal 21.09 and 21.19 for first and second place. Really awesome results. Speaking of the National Cup of Clubs, ours here in Argentina is in two weeks (Nov 13-14), I’ll be running 4x100 and 4x400 there.
Hills
3x6x30m. (2nd set from pushup)
Weights
Hang clean 8x4 45kg
Push press 4x4 40kg
Deep squat 8x4 85kg
The strength is slowly kicking back in. Felt great today in the squats. Every day I feel much better and stronger. I keep being very optimistic. This past two weeks are the best I’ve trained this year. Things WILL go very well next year. 22s 200m. here I come. But I’m really hoping I can go to Chile in February and run an electronic indoors 60m. I’m aiming for around 7.05-7.15.
good luck man, with me in the lane next to you… we’ll push each other to a 7.0!!!
Tempo
2x4x100
8x100
Pushups one end, abs the other
Med ball
3x4 overhead throws
3x4 chest passes
1x4 each side backwards side passes
Weights
8x4 bench press 60kg
6x6 biceps curls 25kg
6x6 lat pulldowns 45kg
4x8 dips 7kg
pushups to failure 24
Felt sleepy the whole session today, don’t know why. I’ve been noticing this lag building up for days now, like I’m tired all the time. Fortunately next week is unloading week to stave off any possible overtraining. I haven’t taken my multi-vit in weeks, that could be another contributing reason, maybe I’m low on some vitamin or mineral. I’m buying some tomorrow even though I’m broke. Today was the first summerish day, at last. Easy warmup. Having a contrast shower now.
Are you getting any muscle twitching or eye twitching? Be careful you aren’t overloading your CNS. If you feel heavy/tired dont train on that particular CNS intensive day.
Take a day off and do light recovery or flexibility work.
Good luck!
Chris
Yeah, that’s the thing, there really aren’t any other symptoms apart from feeling sleepy. Maybe I’m just slightly depressed or mentally exhausted (lot’s of work). I know training has been of high quality and is taking some toll, because I’m sore somewhere virtually every day despite I’ve been training for three weeks straight. I haven’t been feeling shot/unreactive till today either. I’ll be tracking symptoms closely. But this has happened to me many times before when I’m off multi-vits, then once I get on again I get fine quickly, particularly I feel more confident I won’t get sick or anything mentally. It must have become a psychological thing by now because I doubt there is anything that special about my multi-vit unless they’ve been sneaking funny things into it behind my back!!