Tempo.
10x100m. with 30 secs rest.
Excellent workout. Felt great. Happy. What can I say, just every day I work out is happiness. I’m just happy to have the opportunity to be out there and do what I like.
Feeling like I’m starting to get into some type of shape. My body is feeling stronger, the workouts more effective, I’m actually beginning to feel like I’m really training. Just have to continue one step at a time.
2x8 front squat 33.6kg.
2x8 front squat 38kg.
2x8 front squat 42.6kg.
2x8 back squat 33.6kg.
2x8 back squat 38kg.
2x8 back squat 42.6kg.
4x8 bicep curls 29kg.
2x8 bench press 38kg.
4x8 bench press 42.6kg.
3x6 pullups
3x8 dips
Steady, steady. I guess that sums it up. Not a stellar day. I thought I’d be able to move up in weight, but I just didn’t have much gas today. I even dusted off the 15.9kg. weight plates, thought I’d do the last set of squats and bench press with it, but it wasn’t the day for that.
Legs were a little sore, and even in upper body I was bit burned out. I always get tightness in my right hamstring after tempo sessions, I must be pushing off weird when I run.
What matters is I completed another workout and in the long run the results will be there even if the day itself wasn’t stellar.
2x8 front squat 33.6kg.
2x8 front squat 38kg.
1x8 front squat 42.6kg.
1x8 front squat 51.8kg. 
2x8 back squat 33.6kg.
2x8 back squat 38kg.
2x8 back squat 42.6kg.
3x8 bicep curls 29kg.
2x8 bench press 33.6kg.
2x8 bench press 38kg.
2x8 bench press 42.6kg.
3x6 pullups
3x8 dips
Steady. Steady. Still moving consistently forward. Weird day energywise. As usual had more in the tank, as in any weekend day workout, but wasn’t 100% either. Felt a little tired and still some lingering soreness. I think those tempo sessions leave me pretty beat instead of being an “active recovery”. Probably because I’m not being consistent enough with them, I should be doing two sessions every week to not run into an “adaptation risk” every tempo workout.
Finally cranked up through that big 10kg. barrier between 42.6 and 51.8kg. On the last set of front squat. Conclusions : I’m much stronger then I think, at least in my 1RM, I’m just not adapted enough or doing too many reps. No problem at all with 51.8kg. in terms of weight, felt almost exactly like 42.6kg. in terms of effort. It was really weird. But then in back squat my quads were feeling stiff, so I didn’t do a back squat set with that weight too, I thought I would cramp or something. Next week will be an unloading week. Will move to 3x8 sets. Then the week after I’ll move to a more familiar low reps scheme and start concentrating on strength over hypertrophy. I will probably do 8x4 sets on week 1 as a transition into more strength less hypertrophy then move on to the more normal 8x3 and go decreasing number of sets from there. After doing that 51.8kg. I see I probably won’t have any problems doing 3x2 with 80-90kg. at the end of this upcoming max strength phase.
Going on a business trip tomorrow, coming back Tuesday AM. Will probably do tempo that day and next weights workout will be Wednesday, then Friday and Sunday. My upper body felt dead today, but I’m pretty sure the with the extra day rest I’ll be perfect on Wednesday.
Yesterday went to the track and did a tempo session.
2x100-100-100-150
Planned to do three sets but had some disconfort on the last rep of the second set and immediately stopped the workout. I think it was nothing but I keep erring on the side of caution for now. Something worrying is happening though, I’m getting tons of tightness on the outside of my hips. I need to research stretches for the area, because it seems my stretching routine right now doesn’t stretch the area well, and it’s getting tighter each session.
Wednesday August 29
4x8 front squat 33.6kg.
4x8 back squat 33.6kg.
3x8 bicep curls 24.6kg.
4x8 bench press 33.6kg.
3x6 pullups
3x8 dips
Today did weights, unloading week session 1. Very easy on the weights and less sets. Not much to say, very easy, relaxed session. The calm before the storm. I expect next week I’ll begin to aggresively ratchet up the weights.
Tempo-.
2x6x100m. with 30secs and 2mins.
Great workout. I’m definitely getting into some type of shape now. Felt great, solid, in good running form. In contrast to the previous sessions where I had horrible form throughout. Do have a lot of tightness and that is worrying me. Today in addition to the persistent adductor tightness I got achilles tightness, but when I took my warmdown jog. It was odd. May have been due to the weather though. There was a major temperature drop when the sun went down. I was like 18ºC at 4 PM and dropped to like 5ºC when I ended the workout.
Can’t help but start to think about starting some speed work. But I see it as complicated. For example I’d have high intensity work almost every day of the week in that case. Doing leg weights and speed on the same day are absolutely out of the question. That is impossible in terms of time. I also worry I’ll injure myself, I had done speed work already I’d have very probably gotten injured, given the tightness I’ve been experiencing. I guess I’ll keep on with the current routine, maybe add some light acceleration work at best.
3x8 bicep curls 24.6kg.
4x8 bench press 33.6kg.
3x8 dips
Super shortened session. I had people over, they didn’t leave till 11PM. Man I was dead when they left, so I had to shorten the workout to the minimum. But didn’t lose anything really, as soon as I started warming up my adductors were so tight I knew I couldn’t have done leg weights even if I wanted too. Tomorrow might have a tempo session. We’ll see.
Only jogged and stretched, still had a lot of adductor tightness, but it’s getting better.
3x8 front squat 33.6kg.
3x8 back squat 33.6kg.
3x8 bicep curls 24.6kg.
3x8 bench press 33.6kg.
3x4 pullups
3x8 dips
Easy session. Didn’t feel too strong either. Wednesday is my first “hard” session. Gonna ratchet things up, it’s time.
I now know 100% for sure that I’m hooked. Today I had that itchy feeling all day long of wanting to train, to do anything, despite it being my off day. Hadn’t had that feeling in so long. No I’m officially “back”.
Adductor tightness is now gone, that’s positive. I took the right path to solving the problem before it worsened. Was about time I showed what the hell experience is for.
Debating strongly whether to phase in some speed work into my track sessions. I’m just itching to do something on the track. Hmmm. Gonna keep up with the tempo for now, but I’m leaning strongly towards doing something more in a couple more weeks.
1x8 front squat 33.6kg.
1x8 front squat 38kg.
1x8 front squat 42.6kg.
1x8 front squat 51.8kg.
1x8 back squat 33.6kg.
1x8 back squat 38kg.
1x8 back squat 42.6kg.
1x8 back squat 51.8kg.
1x8 bicep curls 24.6kg.
1x8 bicep curls 29kg.
1x8 bicep curls 33.6kg.
1x8 bench press 33.6kg.
1x8 bench press 38kg.
1x8 bench press 42.6kg.
1x8 bench press 51.8kg.
2x8 pullups
3x8 dips
Brilliant. Beautiful work. OK, now we’re getting serious. Squats and bench look very positive, lots of room for improvement.
1x8 front squat 38kg.
1x8 front squat 42.6kg.
1x8 front squat 51.8kg.
1x8 front squat 56.4kg.
1x8 back squat 38kg.
1x8 back squat 42.6kg.
1x8 back squat 51.8kg.
1x8 back squat 56.4kg.
1x8 bicep curls 24.6kg.
1x8 bicep curls 29kg.
1x8 bicep curls 33.6kg.
1x8 bench press 38kg.
1x8 bench press 42.6kg.
1x8 bench press 51.8kg.
1x8 bench press 51.8kg.
2x8 pullups
3x8 dips
A solid session. Now I’m really beginning to notice progress in the strength department. Kind of like breaking a sticking point. I suddenly feel like I’m on a rocket. Not sure how much I should keep advancing though. Don’t want to overtrain and stall out either. We’ll see session by session. Most importantly I need to decide what to switch to next week. A more “classic” approach like going to sets of 4x6 or moving to 6x4 and already begin to move to low reps to maximize strength gains. I guess I’ll have to choose between more hypertrophy and more strength gains. I’d lean towards more hypertrophy. I need to gain mass to really move into heavy weights.
I’m destroyed. Going to bed pronto. I was tired before the session, barely managed to get going, so that must be a good sign, I had a good sessions despite being wrecked.
1x8 front squat 38kg.
1x8 front squat 42.6kg.
1x8 front squat 51.8kg.
1x8 front squat 56.4kg.
1x8 back squat 38kg.
1x8 back squat 42.6kg.
1x8 back squat 51.8kg.
1x8 back squat 56.4kg.
1x8 bicep curls 24.6kg.
1x8 bicep curls 29kg.
1x8 bicep curls 33.6kg.
1x8 bench press 38kg.
1x8 bench press 42.6kg.
1x8 bench press 51.8kg.
1x8 bench press 56.4kg.
2x8 pullups
3x8 dips
Solid session. In legs weights I’m far from the ceiling, I just need to gain more confidence. I’m probably good for 90-100kg. 1RM right now. Which is pretty good considering the layoff. In bench press 56.4x8 reps was close to failure. I think I’m going to pull back a bit there or I’ll stagnate going with so much effort this early. Something weird is going on in bench press, because I feel like I’m good for a lot of reps, but the max strength just isn’t there. I don’t think I could do a 1RM with even 70kg. and 65kg. would be hard right now, but I can do 10 or 12 reps @ 56.4kg. Weird. I must have done something wrong. Maybe not enough hypertrophy.
A decision has been taken RE: track. Tomorrow I start training. Having gone to see all these competitions in the past month or so, and seeing all my old friends competing and one of my best friends making a spectacular comeback (ex- womens argentine record holder in 100m.) after two tough years has really fired up my motivation, I want to at least run some comps before the year is over, no matter the results. Seeing my friends run is just making want to jump into those spikes so badly. I’ll start off with a pretty general light long to short program with a good amount of 60-150m. work just to “barely” get into some comp shape. Come November or December I’ll see where exactly I go from there. I guess I’ll be training twice most weeks plus a comp or perhaps third training day. Gonna phase in some light track work with tempo the first two weeks and then start upping the intensity after that. The plan is made by my old track coach. He put me in decent comp shape really fast when I started track in 2002, I’m sure he can do the same again. Then if I ever get back to really seriously competing I’d start thinking about making my own short to long plan.
My first two weeks will look something like :
Day 1 : 3x120m. recovery walk 80m.
6x100m. tempo
Day 2 : 3x80m. 4 mins recovery
3x200m. walkback recovery.
Next two weeks :
Day 1 : 2x3x150m. with 50m. walk recovery between reps.
Day 2 : 2x3x80m. with 4 mins and 12 mins.
Day 3 : 3x60m. with 4mins.
2x2x200m. with 100m. recovery.
1x8 front squat 42.6kg.
1x8 front squat 51.8kg.
1x8 front squat 56.4kg.
1x8 front squat 60.8kg.
1x8 back squat 42.6kg.
1x8 back squat 51.8kg.
1x8 back squat 56.4kg.
1x8 back squat 60.8kg.
1x8 bicep curls 24.6kg.
1x8 bicep curls 29kg.
1x8 bicep curls 33.6kg.
1x8 bench press 38kg.
1x8 bench press 42.6kg.
1x8 bench press 51.8kg.
1x8 bench press 56.4kg.
2x8 pullups
3x8 dips
Excellent. What a solid session. Keeps confirming my progress in legs. I’m still doing nothing. I’m back @90 or 100kg. easy at the end of this next max strength phase.
Edit : Lol, then again, I was just thinking right now, when I was at my best, 60kg. was my warmup. LMAO. :eek: :o Heh. Well. The long road back isn’t easy.
Was really tired and unmotivated but still managed to get myself to do the session. That was another positive. This week has been the most hectic in months. Couldn’t do a single track session yet. But I’m 100% sure I’m back next week, or maybe this Saturday. Things cleared up at work yesterday after a big export finally got completed.
1x8 front squat 42.6kg.
1x8 front squat 51.8kg.
1x8 front squat 56.4kg.
1x8 front squat 60.8kg.
1x8 back squat 42.6kg.
1x8 back squat 51.8kg.
1x8 back squat 56.4kg.
1x8 bicep curls 24.6kg.
1x8 bicep curls 29kg.
1x8 bicep curls 33.6kg.
1x8 bench press 38kg.
1x8 bench press 42.6kg.
1x8 bench press 51.8kg.
1x8 bench press 56.4kg.
2x8 pullups
3x8 dips
Just outright tired. Has been a tiring week. Leaving for a business trip in a couple of hours will be back Tuesday. Next week moving to 4x6 or 6x4 … to be decided. Feeling kind of stagnant with all these x8 reps already. Though it was mostly my energy level which was zero tonight.
1x6 front squat 42.6kg.
1x6 front squat 51.8kg.
1x6 front squat 56.4kg.
1x6 front squat 60.8kg.
1x6 back squat 42.6kg.
1x6 back squat 51.8kg.
1x6 back squat 56.4kg.
1x6 back squat 60.8kg.
1x6 bicep curls 24.6kg.
1x6 bicep curls 29kg.
1x6 bicep curls 33.6kg.
1x6 bench press 38kg.
1x6 bench press 42.6kg.
1x6 bench press 51.8kg.
1x6 bench press 56.4kg.
2x8 pullups
3x8 dips
Switched to 4x6 reps today. Felt real good. I think I needed to get off the 8 rep sets both physically and mentally. Felt fresh. Will do one week 4x6 and then probably moving to 6x4.
120-walk 80-120-walk 80-120
8mins rest
6x100m. tempo
My first track session of my comeback. Things are smiling up ridiculously in all aspects, I just hope this keeps up (crosses fingers).
My comeback race is October 20. Exactly one month from today.
1x6 front squat 42.6kg.
1x6 front squat 51.8kg.
1x6 front squat 56.4kg.
1x6 front squat 60.8kg.
1x6 back squat 51.8kg.
1x6 back squat 56.4kg.
1x6 back squat 60.8kg.
1x6 back squat 65.4kg.
1x6 bicep curls 24.6kg.
1x6 bicep curls 29kg.
1x6 bicep curls 33.6kg.
1x6 bench press 38kg.
1x6 bench press 42.6kg.
1x6 bench press 51.8kg.
1x6 bench press 56.4kg.
3x8 pullups
3x8 dips
Weird, really weird workout. Cost me A TON to warmup and get going, but then the weights were cake. In every single exercise I felt FAR from the max. Increased weights in back squat when I saw how easy front squat was, started straight off @ 51.8 the first set for the first time. In arms I was conservative but I felt like I could have pushed it a notch and moved up in biceps and bench press.
I was also sore from yesterday’s track session, so I was sure weights was not going to go well, so when the weight was flying up I was surprised. Weird. Need to see what happens on my next session before drawing any conclusions.
Just looked back at my journal, I started doing weight on May 25, so it’s now going to be 4 months. WOW. Time really flies. Incredible. I guess I can definitely say I’m back now, though. Now just need to complete my comeback to the track.
1x6 front squat 51.8kg.
1x6 front squat 56.4kg.
1x6 front squat 60.8kg.
1x6 front squat 65.4kg.
1x6 back squat 51.8kg.
1x6 back squat 56.4kg.
1x6 back squat 60.8kg.
1x6 back squat 65.4kg.
1x6 bicep curls 29kg.
1x6 bicep curls 33.6kg.
1x4 bicep curls 38kg. FAILURE 
1x6 bench press 42.6kg.
1x6 bench press 51.8kg.
1x6 bench press 56.4kg.
1x6 bench press 60.8kg.
2x8 pullups
3x8 dips
A positive session. Moving up nicely in weights. Leg weights have plenty of room to move up. Biceps curls were to failure, moving a notch up was too much. In bench press I’m feeling “stuck”. Seems like I have some type of sticking point in the mid 60 kgs. I always have the same problem in bench press. I probably need a much more extensive hypertrophy period before being able to really move up in upper body strenght levels. On the other hand, in legs weights I never seem to have any problems moving up. Things are going exactly like when I did leg weights years ago, seems like I could rocket up in weight every session if I wanted too. But I’m keeping with my conservative approach, I don’t want to get tight psoas/adductors again. Fortunately up to now I haven’t had any problems from weights. However the track session the other day flared that old persistent groin tightness again.
Going to the track tomorrow. Feeling good. Feeling positive about how things are going.
Other weights related notes : I haven’t used the supports for squats yet. I’m hang cleaning the bar up for front squat and hang cleaning + push pressing the bar up for back squat. Not sure how far up in weight I’ll be able to keep doing this, but I like it, my hang clean is already reaching its previous levels just from this … thought I realize to some level this is affecting my squats since I’m doing x1 reps hang clean right before my squat sets. But I guess I’ll keep doing this for now, I feel it’s helping iron out “loose ends” in my upper body strength.
120-walk 80-120-walk 80-120
8mins rest
6x100m. tempo
Second track session!!! :rolleyes: 
Hahaha, hilarious. I’m having so much fun. Today I committed to the comp on the 20th, I’ll be travelling with my old teammates. Lol, so now there is no turning back, I better train!
Good luck.