Are you racing Sat or Sun?
Im running the semis and finals sunday of the 100. And If i feel good I will jump in the invite 1 or 2. Im am happy you didnt come to this meet. As we lined up for the 100 prelim the fucking starter was rusjing us and didnt even let us get a run out. Then the terrible blocks they gave me moved. I had a terrible start but I made up enough ground to make the semi. For $10 thats the type of bull shit you get. But it is a fun meet.
Damn, what was your time?
Fuckin 11.4. But the times have been slow at this meet sice they resurfaced the track 2 years ago. About 5 years ago on the old track I pr’d at this meet. 10.34. Today my boy ran the 100. He just ran 10.3 twice his last meet. today. 10.89. lol
Cmon, you guys have nice weather and a nice tailwind.
Yea it was hot as hell today but we had headwind today, but its no excuse
Let me get back into my journal.
6/24
2x30 meter blocks. I have been working on driving out to 40 meters.
2x150 controlled speed. My trainin partner was spitting game at some chick and missed timed…twice. Felt good.
Weight room
Squat 5,3,3,2-225,315,365,385
p snatch 4,4,4-105. Got to work on my snatches
close grip bench-4,3,3,2 135,155,185,205
incline- 8,8,8 155
pull down 8,8,8 185
abs- hypers
felt good. I have been training at this new mondo track they built named the ansin sports complex. Ato b is in charge of trying to get some big meets next year. They are working on getting the addias or reebok meets next year, and a meet named the Caribbean vs us next may.
6/25
12x100 tempo on grass. Situps
6/26
My workout was not that great today. I have been staying up late playing vid games for the past few nights. It caught up to me today.
Planned on doing 2x110 and 1x120. That changed after my first practice start. My cns was shot. I ended up doing 4x30 2x60 1x90. Some other guys at the teack wanted to run to I ran with them
3.99 was my fastest 30 and 7.00 fastest 60. THe 90 was missed times. I need to get some sleep.
6/29
3x30 3x60 starts 1x100. I was flat on the 100. Tired from the 60’s
6/30 tempo 1500 meters
7/1
5x30 starts 2x110 felt good.
WEight room hang cleans
incline and shoulder press
7/3
2x30 starts 3x30 flys with 10m runup. 3.2,3.0,3.0. I wanna get that 2.8 next time.
weights
squat 225,315,365,405 5,2,2,2 405 was kinda easy. Felt good
Bench 3x225x2
snatch 2x2x2 120. Gotta work on this lol
shoulder press
pull downs
abs
7/6
felt ok today. Left hammy is sore.
2X40m starts. Concentrating on driving to the 40.
2x60m Fly with 10m run up. 6.35, 6.10. Releaxed on the second one. I was tired but I decided to do a 100m fly. Ran 10.8 lol i was bushed!
Weight room
p cleans 3x3 135 165 185
bench 3x3 225
should press
pull downs
back extnsions
abs
After 3 weeks of chilling im back at in my GPP. I started on last sunday 8/9
I m gonna follow the 7 week cfrancis gpp.
8/9-Med ball throws
10x overhead,10x squat throw, 10x single hop, 5xdouble hop, 5x triple.
After that my quads cramped up. That was alot of throws. I was gonna do hills but a football game broke out. I had to play! So I used that as a workout. Even though my legs were done from the med ball. The next day I could barely walk.
8/10
Sever quad pain. I havent felt this sore in years. I did a short tempo session. it was more like a long warm up.
8/11 took today off. I was still beat up from the med ball.
8/12 hills-10x10m, 2x10x20m
10 x med ball accls 1 and 2
I felt alot better. My legs were still beat up but I had to aspirin up to get throught the workout. Felt good during the med ball work
Weight room
P cleans 4x4 135,155,155,175
bench- 4x6 165,175,185,205
Squat- 3x15 135,175,185
Incline 3x10, pull down 3x10, curls and overhead tri’s 3x10 back ext and abs
I kept the weight light because I didnt know what a I was ready for. The weight felt light on all lifts. I will be moving up on the next workout.
8/13
Tempo
3x300
3x200
I felt sore from yesterdays workout. Coudlnt run to fast just wanted to get a good sweat
Felt good today
3x10x20m hills
Med ball
10 overhead, 10squat throw, 10 single hop, 5 double 5 triple
Weights
Dead-10,10,8,8,5-135,225,275,275,315
bench- 10,8,6,5 155,175,195,225
shoulder press, abs, curls tris, back
8/16
Hills
3x6x50m. Felt good again today. THese were alot tougher than the 20 m hills.
2x10 med ball accls. I love doling these.
Weight room
P clean-6,4,4,3 165,175,175,185. Felt easy
Bench -4x6x185
Squat-3x12x225
Pull downs, Seated press, Abs, curls and tri’s
Your training look random, what kind of progression are you following with your speed work etc?
Right now Im doing my gpp. 7 weeks this is my second week. I will be on the hills for about 3 more weeks before I start sleds and some track work accelleration.
Looks intense. How do these volumes compare to the volume you’ve done in prior GPP work?
Why the jump from 20m hills to 50m hills in such a short time period? What’s the point of going from hills to sleds?
I have done them before but I didnt do the 40-50 meter hills because I didnt have any around. The med ball was tough at first but i got used to it.