Aus 2008/2009

Members Area My Training Journal
1

My training for this year.

My goal is to place well in the 200m/400m at Canadian Nationals next year with a focus on the 200m.

Last year ran 21.72 and placed 6th in the “B” final.

I am going to do base training in Vancouver until Late November/Early December then move to Australia to train and race from December - March and use their outdoor races as a substitute for what I would do indoors here.

Saturday Oct 4:

Track -

3 x 3 x 40m with 3 minute rest and 8 minutes between sets.

Gym -

3x4 cleans 185 lbs
4x4 squats 60k, 70k, 80k, 90k
4x4 deadlift 130k, 140k, 150k, 150k

2

Hi there

Welcome to the forums, I’m sure we’ll have this looked at shortly. How has training been going up till your last post?

Rupert
CharlieFrancis.com

3

Had a bit of a distraction as of late but im back on track.

Monday Nov 10

grass: 2 sets of 3 50m

Gym: cleans 3x4 176, 186, 186
deep squat 10,8,6,4 80k, 100k, 105k, 105k
bench 3x4 225, 225, 225

Tues Nov 11

grass: 1800m tempo (3x6x100m)

gym: 600 various abs, dips, pushups circuit

Wed nov 12

plyos in gym : standing lj, medball work

gym: cleans 3x4 176, 176, 176
squat 10,8,6 80k, 100k, 110k
bench 5, 4, 4 225, 245, 255

thurs nov 13

try to start logging my nutrition as well

breakfast = oj and ceral

gym: abs circuit with situps, chinups, dips, squats pushups and abs - total 600 abs, 200 upper body … during = 1 scoop endurox w/ 5g creatine and 2g glutamine

dinner = plate of mixed raw veggies, pork, rice, juice

late night = protein drink

fri nov 14

breakfast = cereal and 20g protein drink w/ 2g glutamine

grass: 3 sets of 3x60m (walk back rest in between about 1 1/2 minutes and 12 minutes between sets ) 1 scoop endurox w/ 5g creatine during.

5:30 = 3 eggs on 3 pieces whole wheat bread w/ a little pb and jam

6 - gym: cleans 3x4 176, 186, 186
deep squat 10,8,6,4 80k, 100k, 110k, 100k
bench 3x4 225, 225, 225

box hops 3x4
depth jumps 3x4

8 = pizza and fruit

4

Have you been out of action since Oct?

5

Not entirely. I did miss several workouts but for the most part just wasn’t recording them.

6

Monday Nov 17

breakfast = cereal

Track: = endurox w/ 5g creatine during

3x (3x 40m with walk back rest) ten minutes in between sets, on field hockey field

2x30 seconds high knees

Gym:

3x4 cleans @ 176
10,8,6,4 Deep Squat @ 80k, 100k, 110k, 120k
2x8 lat pulldowns at 120, shoulder hurt so didnt do bench

3x4 box hops
3x4 depth jumps

9:00 = buns w/pb, watermelon, 3 eggs, 3egg whites, 2 pieces whole wheat bread

7

Mon Nov 24

3 x 60/50/40

walk back rests (about 1 min)

felt really good, probably the best I have felt since i started training in sept. Had about a week break as I didnt train on wednesday or saturday.

gym

cleans 3x3 @ 176
box hops 3x3
box squats 3x3 @ 100k, 120k, 140k

(havent done box squats before but i assume its what i think of as a regular squat, what i did was squat down on a bench and then set the gaurd rails at that height obviously i dont actually want to sit on a bench with weight on my back)

incline bench 10,8,6,4 @ 135, 155, 175, 195

taking it easy as my shoulder was a bit sore.

8

teus nov 25

Tempo

Indoors did 5 minutes of 30s fast 30s slow of

rowing
biking
treadmill (@12mph)

so 15 mins in total, mixed it up to save ground impacts as i hate just doing treadmill and due to work couldnt get to a field today

gym

4x8 of
dumbell rows @ 80’s
lunges @25
shoulder press @ 45’s