track training
I was very motivated to run…
warm up…
4 or 5? *block start drills into sandpit and right afterwards block start 10 meters, hard to discribe this drill but it really works 
speed endurance
4*110 meter / 8 min break between reps
10 min rest…
2*400 meter / 74 sec / 64 sec :eek: that was fine
I had a very great feeling on track today, also during the 400 meter races… they felt great…
I didn’t have much time this week to practise…
weights
wide grip Pullups:1512reps
one armed dumbbell rows:27Kilo1515*15 great feeling…that pumped my forearms vfull of blood
light Dips:1010reps
HSPU:33*3 nice
explosive 1/3 Squats:40Kilo77*7 complex with full ankle extension jump
one legcurl gymnasticball:1012or14?*15 reps
Concentrationcurls:12Kilo1213+5
triceps pushdowns gymnasticbands:158reps
Face Pulls:1515*15
Rotator cuff work:1515*15
L-sit:4*?sec
had to shorten the workout a bit because of time problems…
I am not so happy with the training of today…
I rained a bit,track was wet,I was tired…bad conditions…wasn’t motivated at all…
warm up
3*500 Meter 47/46/46sec , I ran the first 300 like a total dumbass, the first 200 m I hammered then I could slowly feel how I became slower, slower … but my ego was to big to slow down the times…
10 min break
2*500 Meter 47/46sec
then I got headache…
I couldn’t feel any speed 
f*ck this…
summary: dumbass training
anyway shit happens
500m in 46 is pretty good:) did you mean 300?
Upps sorry 
yes this would be nice
Yepp I mean 300 :o
track session today, total different then it was yesterday…
warm up
some plyometrics
flying sprints 2*20 meter 4 min break between
4 min break
flying sprints 2*30 meter 4-5min break between
4-5 min break
flying sprints 2*60 meter 6 min between
the flying sprints felt great, great speed feeling, and I think the technique was good too
cool down…
at the beginning of my training there came folk music band on the track, I thougt what the f*ck are you doing there :eek: ?
but they didn’t disturb me… they just played and walked a bit on the track and field
nice music to train with
weights:
Pullup: 4444 explosive
one armed dumbbell row:27Kilo15reps
32Kilo10reps
Dips:+30Kilo22*2reps nice
one armed standing dumbbell press:7Kilo555reps explosive
17Kilo10*10 reps
incline dumbbell bench press:20Kilo1511 or 12? reps
Frontsquats: 77,5Kilo11*1 reps
Semi-Sumo-Deadlift:95Kilo11 reps
dumbbell biceps curls:7Kilo2525reps
triceps pushdowns gymnastic bands:1610 or 12 reps?
Face Pulls:3*15reps
Adductor:3*15 reps
Hipflexor movement with gymnastic band:3*10 reps
Core work:88*13 or 15? reps
Rotator cuff:2*12 reps
done
track
warm up
speed endurance:
4*110 meter / 8 min break between /
10 min break
2*400 meter / about 5 min break between / 70 sec / 62 sec awesome /,
I am coming closer to break the 60 sec
cool down
the next two or 1 1/2 weeks I won’t have much time to train, tomorrow weights, perhaps tuesday sprints to keep the speed up and training friday and saturday… will see
weights
explosive Pullups:4444 reps
Face Pulls:1516*20reps
light Dips:2020 reps
HSPU.22*2 reps
decline dumbbell bench press: 22Kilo1610 or 11? reps
Back squats:70Kilo3 reps 77,5Kilo2*2 reps
one leg deadlift barbell: 30Kilo66*6 reps what a cool exercise and movement one of my new favourites, I have done this one before a long time ago, but now it feels a lot better, it really hit my gluts and hams… cool one
biceps curls:12Kilo15 reps 14,5Kilo6reps 7Kilo*27reps
triceps pushdowns gymnasticbands:138reps
abs rotation:1212*12 reps
rotator cuff:1515*15 reps
dipshrugs:2020reps
cool workout…
have a nice stiffness in my gluts… these one leg deadlifts are great…
I think this one will get my butt and hams more in gear…
until friday no training…
wrong
until monday no training
today frist track session since 8 days
no training, no stretching etc for 8 days…
training with team…
-warum up
-3*30 meter flying sprints full recovery… those 30’s felt very slow
little break
-4*150 meter at 90% , except the last one was almost full , short breaks
the frist 3 I had to take lane 2 because my teammate ran lane 1 so I had to run a bit longer because I started right next to her
times: 19,37 sec / then my trainier said I should slow down a bit / 21,25 sec too slow / 20,99 sec / 18,81 sec ufff hard…
those felt really good…
quite good times for such a long break
cool down
unfortunately there a few posts missing here…
I plan to run the 400 meter next wednesday…
but
since the last 4-6 sessions I had a slight leg pain I got always harder… I also had one week break but I didn’t help so I will see a doctor today, I hope it can run on wednesday…
btw do not train with pain… I did it too long and now its fucked up:(
hopefully nothing serious…
unfortunately there a few posts missing here…
I plan to run the 400 meter next wednesday…
but
since the last 4-6 sessions I had a slight leg pain I got always harder… I also had one week break but I didn’t help so I will see a doctor today, I hope it can run on wednesday…
btw do not train with pain… I did it too long and now its fucked up:(
hopefully nothing serious…
What did the doctor say??
It’s a tendon irritation .
I am not able to run the competition today.
I paused the last days and put a “hot ice complex” on it. I will rest till friday or sunday. Then I will jog light for 15 min. If it doesn’t hurt anymore I will do another 2-3 light jog session and then I will retrun to sprinting but without spikes at first. Hopefully I can training without pain and run a competition in 2 months maybe…
Right now I can just do upperbody training und leg training ( exercises without foot extension or something like that.I can do exercises like squats, deads etc that’s the only thing which is positive, I don’t have pain during leg training, but I can’t imagine running track right now.)
edit: I set a new (semi-sumo)-deadlift record: 100Kilo11 reps
Ok have to post now…
I haven’t run for 2 weeks now I think.
I will start running on monday.
I got a bit ill on monday, but it is almost gone.
Training was quite great the last time, too much partying and … you know…
I think my tendon irritation is gone o at least almost gone, I will see on monday…
It’s kinda hart to motivate myself to start running… breaks of 2 weeks (running) are always hard for me, 1 week is ok but you really notice how bad your level is and you know that you have to train for 2-4 weeks to get back in old shape and don’t make progressions that’s hard
enough crying now
training today:
Pullups: +15 Kilo*15reps PITT Style
Dips:+15Kilo1212reps
the “high” reps on dips are very hard for me with extra weight, I can dip +30Kilo2 but dipping +15Kilo12 is hard for my, a but weird I think, but I am working on this thing
HSPU:55*5 negatives, this exercise always lets me know when I didn’t trained for some time
one armed bent over hm forgot the name right now 
it’s for the rear delts… 7Kilo*20 PITT reps
7Kilo seated curls:*40reps
7 Kilo overhead triceps extension not hard today:1212 reps
rotator cuff: 2 or 3 *15 reps
tomorrow legs…
legs,
squats: 65Kilo*21 or 22? reps
then I was to lame to continue training
damn what’s wrong with me :mad:
Ok upperbody workout today:
still a bit sick…
I pulled myself together…
Pullups: +10Kilo55*5 reps
Dips:15Kilo12*12reps was ok
HSPU:11*1 repshm ok
one armed dumbbell rows: 32Kilo69 reps
one armed bent over lateral rise: 7Kilo1210 reps …weak
dumbbell decline bench press: 22Kilo*16 reps 30 sec break *8 reps 30 sec break *4 reps
dumbbell biceps curls:17Kilo66 reps
barbell biceps curls burnout: 20Kilo*15reps
one arm overhead extension dumbbell: 9,5Kilo88*6 reps
rotator cuff work:3*15 reps
done…
cool workout
yesterday legs and some other stuff:
Squats:75Kilo55*5 reps good ones
one leg deadlift barbell: 22Kilo6666 each leg
Shrugs: 40Kilo barbell: 4 sets * 15-20 slow clean reps nice pump
serratus crunch: 12kilo each dumbbell:1515*15reps
hip flexor work:312 reps superset with adductor work:320reps
I hope I didn’t forget something hm…
cool workout
hm a bit track today:
short warm up
5*50 meter slow and I mean very slow sprints, I noticed that I got slow as hell
cool down…
hm sucks