Dynamittoms TrainingJournal

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1

Hi,

I start here my own Trainingsjournal to have a summary of what i do…

edited

I am training for Track and Field, everything from 100 to 400 meters.

Current stats:

Backsquat(atg):165Kilo(my Bodyweight)
Snatch Grip Deadlift:160-65Kilo
Frontsquats(atg):155Kilo
narrow Benchpress:160Kilo
Pullups:1Bodyweight+25Kilo
Dips:1Bodyweight+25Kilo
The Snatch: I’m learning this one at the moment…

My Benchpres is actually better than my (Front)squats because i couldn’t squat for a long time but i work at this one…

My Goals:

Become better at the 100 to 400 Meter distances( I have no ongoing time because i was injured a few times and couldn’t run in competitions)
To Jump higher and further
improve Hams and Gluts
Backsquat:97,5Kilo(1,5times my bodyweight)
Snatch Grip Dead:97,5Kilo
Frontsquat:90Kilo
narrow Bench:80Kilo
Pullups:30 in a row,140Kilo+Bodyweight
Dips:35 in a row,140Kilo+Bodyweight
The Snatch:50Kilo

My Strength routine:

Track and Field:4-5 times a week
Upperbody:2 times a week
Lowerboy:2-3times a week
Abs:5times a week

Lowerbody schedule1:

Snatch:44
Frontsquat:44
Snatch Grip Dead:44
Glute ham raise(like this):45(negatives)
Adductor work…
and an exercise which kitkat1 explained here for ham injury preperation

Lowerbody schedule 2:

Snatch:44
Backsquat(like this schema:http://tomgorman.moonfruit.com/snatchbalance/4512502471)
Glute Ham Raise:45

I also train with the sled, 1-2 times a week

2

Today:

23min light jogging

and some ab work

3

Good luck! Maybe try not to focus too much on weights, you’re very young, you have tons of room to first develop basics rather then concentrating on weightlifting.

4

Thx,

at first when I started track I got damn often injured since I have started to workout with weights it got better and better but you’re right it’s a bit to much .Now it’s gettin colder and i don’t have lot of possibilities to train outside so I focus to improve my strength skills.

5

Today:

warum up:400m jogg,Frankenstein Walk’s, A - Skips,B-Skips…

430meter Backward Sled dragging(40Kilo)
320meter Forward Sled dragging(20Kilo)

20 Minutes Quick Foot Drills and stuff like that…

6

Today: Upperbody-

Pullups superset with Dips:

Pullups:15-Dips:20
Pullups:10-Dips:18
Pullups:9-Dips:16

Damn after that supersets i was already done:o but the show must go on:)

Free standing Dumbellrows:2*12(20Kilo)

Pushups on a Swissball and Hands on Basketballs:15161212

Shruggs:50Kilo1212*12

Forearm Workout a few sets

7

Today:

Jumpsquats(Bodyweight):3*10

Sled drag:6*25 Meter(10Kilo)

after that weights:

Snatch:34 learn technique light weight
Backsquat(like this schema:http://tomgorman.moonfruit.com/snatchbalance/4512502471)
Glute Ham Raise:45

8

Hey check out Istavan Javorek’s work outs. He’s one of the best and you will get faster stronger, more cut, jump higher etc. etc. Without putting much weight on, its the right way to train. But i warn you it can be pretty intense.

9

Hi, yeah i will definitely try some of his workouts in time.

In all complexes all exercises are done with the same weight? for example here:

http://staff.jccc.net/ijavorek/dumbbell.html

you use the same dumbells for every exercise in this complex?
Does it makes a (big) difference if i do this complex with the barbell?

thx Tom

10

is the complex the only thing you did which is listed in his site? Or does he have some program and sets of workout that you benefited from?

11

Today:

5min warumup
dynamic stretching

Uphill runs:
12min>recovery walk down>(it’s always the same distance)11min57sec>walk sown>11min54sec>walk down>11min49sec

done 5 mins warumdown jogging

at home 15mins ab training

12

TO answer senri, no complex I is not the only thing i did to get gaines. I’m a collegiate runner so i have a entire programe from preseason to the end of the racing season. And to answer dynomittom, no its with different weights, and yes you can use a barbell but if you get a full programe of some kind he will have plenty of different exercises with the barbell. Its really a very dynamic programe in which your body is always having to adapt (the way the body grows/gets better), contact him about getting a plan and see what he has to really offer for yourself.

13

TodayUpperbody:

Pullups:15(Bodyweight) Superset Dips:20

Pullups:15Kilo added*5 Superset Dips:15Kilo added *8

Pullups:25Kilo added *1
Superset Dips:25Kilo added *3

The last Supersets were both PRs

Barbell Rows Superset Pushups on Swissball

Rows:40Kilo8 Superset Pushups Swissball20
40Kilo9 Superset Pushups Swissball25
40Kilo9 Superset Pushups Swissball30

one armed dumbellshoulderpress standing:15Kilo12reps
17,5Kilo8reps
20Kilo*1rep
4sets of curls
6sets of griptraining and 3 sets of shoulder stabilisation

14

Looking forward to seeing your progressions. You are the same age as I.

15

Thx,

your log is also very interesting.

16

Today:

5vertical Jumps complex Snatch3reps light weight
5vertical Jumps complex Snatch3reps light weight
5vertical Jumps complex Snatch3reps light weight
5vertical Jumps complex Snatch3reps light weight

Frontsquats:(in fact44 but I felt very well with them today)
45Kilo5
47,5Kilo5
50Kilo5
52,5Kilo*5

Frontsquats were to light:cool:

Snatch Grip Deadlift:
50Kilo4
52,5Kilo4
55Kilo4
57,5Kilo4

was pretty good

Glute Ham Raise(this way scroll down:http://www.eisenklinik.de/PagEd-index-topic_id-7-page_id-172.html)with Gymnastic ball
4*6reps

Adductor work:2*15

and an exercise to avoid hamstringsinjurys don’t know the name:3*15sec per foot

done,pretty good workout today next time i will put some more weight on the Frontsquats:)

I stretch 4-5times a week my lower body and 1-2 times a week my upper body

17

Uphill runs:

same distance as last time

1:50min
1:40min
1:37min
1:34min

damn that was tough as hell:eek: :eek:

18

I felt a bit sick today…

Quickfoot drills und Jumpsquats und Tuck Jumps…
Snatch:33+14 bad form today
Backsquat:4*5reps (Weight50kilo/55Kilo/55Kilo/57,5Kilo)

DAMN bad form on the squats…that was shit:(
Glute Ham Raise:4*6 felt pretty good

I felt a bit sick …just as my workout today… nothing special and very bad form on the squats

19

Yesterday:

Pullups:

*15(Bodyweight)
*6+11,25Kilo added+3non weighted explosiv ones
*5+11,25Kilo added+3non weighted explosiv ones
*6+11,25Kilo added+3non weighted explosiv ones

Dips:
*20(Bodyweight)
*8+11,25Kilo added+3non weighted explosiv ones
*8+11,25Kilo added+3non weighted explosiv ones
*8+11,25Kilo added+3non weighted explosiv ones

Barbell-Bent-Over-Row superset with Pushups on a Gymnastic Ball:
40Kilo10+20Pushups
40Kilo10+25Pushups
40Kilo*10+30Pushups

I have forgotten the next exercise, it should be one armmed shoulder press standing:3sets of 8-12reps damn…

Face Pulls:312reps
L-Flys:215reps

done that was a pretty good one but the pullups were to tough for that small weight…

20

Ok here are my Upperbody workouts:

Upperbody1:

-Pullups:115-20(bodyweight),110+weight added,110+weight added,16-8+weight added
-narrow Benchpress:4sets-12/10/8/6reps
-Barbell Bent-over Row:3sets-10/10/10reps superset with Dips(bodyweight):around20/20/10treps
-Shrugs(light):2sets of 15-20reps
-scap push-up:3sets:15-20reps

Upperbody2:

-Pullups:115-20(bodyweight),36+weight added after every set of 6pullups 3non weighted explosiv ones
-Dips:1around20reps,36-8reps+weight added after every set of 6-8Dips 3non weighted explosiv ones
Barbell Bent-over Row:3*10 superset with Pushups on Gymnastic Ball:3sets of 20-30or more reps
-one armmed shoulder press standing:3sets of 8-12reps
-Face Pulls:3sets of 10-15reps
-L-Flys(light):2sets of 15reps