ive been inspired from other people’s journals that i started my own.
background info: im 20yrs old…last time i ran meets was highschool. only ran my senior year, hit 11.04 fat and 22.52 fat.
and with that said…
sunday 6/9
extensive warmup
pyramid cns workout consisting of:
20yd
30yd
40yd (4.07sec)
55m
55m (6.24)
then lifted:
bench
3x5 185
3x5 205
3x5 205
hammer curls
1x10 30lbs
2x10 35lbs
look forward to some nice tempo tomorrow after work :devil:
monday 6/10
tempo:
4x100 (15.2 avg)
100m walk
4x100 (15.5 avg)
100m walk
4x100 (15.6 avg)
100m walk
50 situps
50 leg raises
tuesday 6/11
calves are having spasms so just lifted today
3x5 cleans & front squats (combined)
3x5 deadlifts
3x5 explosive full squats
question: when doing cleans, when you catch, are you supposed to turn your wrists fast? doesnt seem to me like i am doing it quick enough.
eric :karate:
don’t focus on turning your wrists but rotating your elbows around. At least that’s what i have been taught.
eric,
looks like your on the right track. (no pun intended)
Were your sprints the other day with a flying start? Because 4.07 which is should be rounded to 4.1 is rather fast dont you think? And 6.24 6.2 also seems a bit too fast.
Originally posted by QUIKAZHELL
eric,
looks like your on the right track. (no pun intended)
Were your sprints the other day with a flying start? Because 4.07 which is should be rounded to 4.1 is rather fast dont you think? And 6.24 6.2 also seems a bit too fast.
What’s wrong with those times, considering they’re hand timed they are equivalent to around 6.50 electronic 55m., which is around what an 11.00 sprinter should be posting.
As has already been said, try to focus more on bringing your elbows around and getting under the bar, if you are focusing on your wrists you’ll probably be bringing the bar up using your arms and not your legs.
thank you much y4 and aln, ill give it a try.
yes, times were hand timed. my coach must have got me a little too early in my 40.
wednesday 6/12
hip flexor and calves still hurt, weight room
2x10 bench warmup
4x5 bench
4x5 incline
3x8 front lat pull
3x5 tricep press
2x15 dips
buying a med ball tomorrow and doing tempo tomorrow ( i hope)
eric
:help::help::help::baddevil::
thursday 6/13
no access to track, so did in backyard. little hard with some 45 degree turns…but was better than nothing
3x4x100
friday 6/14
once again, no track, sprinted on a wet practice field
2x60 flying
4x60 standing
felt horrible…the wet field didn’t help.
saturday 6/15
too tired from work…slept 16 hours :devil:
sunday 6/16
extensive warmup
1x20yd
1x30yd
1x40yd
2x55m (6.38), (6.56)
10x8x4x2 squats
3x10 single leg extensions
3x10 single leg curls
monday 6/17
warmup
200+200+200+200
100+100+100+100
cool down
this was too much for me…
tuesday 6/18
legs were sore so just did upperbody
3x5 bench
3x5 bent over rows
3x10 hammer curls
3x10 tricep extensions
wednesday 6/19
warmup
100+100+100
150+150+150
150+150+150
100+100+100
150s avg 22.0-24.2 sec
felt like i was going more than 70%.
friday 6/21
warmup
5x flying 30s w/ 30m build
2x flying 60s w/ 30m build
felt fast. nuff said.
saturday 6/22
warmup
100x100x100x100
100x100x100x150
100x100x100x150
100x100x100x100
pouring rain felt great.
sunday 6/23
upper body workout
3x5 bench
3x8 shoulder press
2x10 hammer curls
Wow…its been awhile since I last posted. I have ran 2 meets since coming back to the track over 2 years ago. I was grossly unprepared for both. Each I only had 15-20 minutes to warmup. Next meet I will arrive about an hour and half early just to be safe. Last week I did a 11.23 FAT and today a 11.34 FAT. Goal is sub11 by end of August.
over and out
eric