Well it’s been a while since I’ve been here, I had a journal I started on another forum that can be found here:Journal
And starting tomorrow I will continue it on here 
I need all the input I can get on sprinting routines and tips
Also here are a few other meets I’ll be going to this year:
UNC-Charlotte
Dec. 18th meet
After reading over the new and improved WS4SB I figured I’d give it a shot. My goals are to obviously increase strength, drop a little bf% and stay in the 165-170lbs range. I’ll have to post my current stats tomorrow, but here are my current PR’s
Bench - 210x3
Squat - 275x4
DL - 315x2
Running times:
100m - 11.7 {est}
200m - 23.9
My goals for running is to drop into the 10’s on the 100m, work on my explosiveness to post some low times in the 60m, and see what i can do in the long jump.
Here’s what my routine looks like ATM.
Monday - A.M.
Dynamic Warm-up
General Warm-up Phase
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Ground-Based Mobility Phases
Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Mountain climbers x 10 ea. leg
Groiners x 10
Low pogo jumps — 3 x 20 sec.
High pogo jumps — 3 x 10 sec.
Quick steps/Ankling — 2 sets of 10 yards
Wideouts — 2 sets of 5 sec. (in and out as fast as possible!)
Lateral quick steps — 2 sets of 10 yards
85% Build-up sprint — 40 yds.
Monday PM: ME upper body
Barbell bench - work up to max of 3-5 reps
Incline bench - 3 sets of 6-10
Seated cable rows & Rear delt flyes - 3 supersets of 8-12 reps
Abs circuit - TBA
Tuesday: Lower body strength
Box squat - work up to max of 3-5 reps
DB Lunge - 3 sets of 8-12 steps total
Hypers - 3 sets of 8-15
Barbell shrug & wrist roller - 3 supersets of 8-12 reps
Weds: Sprint training
TBA
Thursday: Rep upper body
Swiss ball DB bench - working up to 3 sets of max reps
Chest supported rows & Straight arm lat pulldown - 3 supersets of 8-12
Bradford press - 3 sets of 8-12
Preacher curls & tricep pushdown - 3 supersets of 8-12reps
Hanging leg raises & Reverse cable side bends - 3 supersets of 10-15
Friday: Sprint training
TBA
Saturday:
Rest day or light cardio
Sauna
On ME days I will be increasing the weight on each set by 10% of what my max rep is.
Feel free to input any ideas, suggestions or questions!
Jogged 1/4 mile and ran another 1/4 for warmup
Box squat - 95x5, 95x5, 135x5, 135x5, 175x5, 215x5, 255x4, 275x2 {I would of tried for another rep or two but there was no one to be found in the gym to spot me other than these 2 girls running on tredmills}
DB Lunge - 55x10, 55x12, 55x10
Hypers - 35lb plate x10, 35x10, 35x8
Barbell Shrug - 185x10, 185x8, 185x8, superset w/wrist rollers using a 10lbs plate.
Total time in the gym - 90mins
I felt a little light headed near the end of the workout, i think from pumping out the last set of hypers, also on my way home I realized that instead of up the wieght by 20lbs each set on squat I had added 20lbs per side totaling 40lbs, idiot!
Jogged 1/4 mile and ran another 1/4 for warmup
1/2 mile could never warm me up unless I was going at a above average pace or something. I guess we’re all different though 
True, for me running a 1/4 after jogging it is good enough for me
DB Bench - 35x5, 35x5, 40x5, 40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x4, 70x4, 70x3
Chest supported rows & Standing lat pulldown superset - 90x10 & 70x12, 100x8 & 80x7, 100x8 & 80x8
Bradford press - 95x8, 95x8, 95x8
Straight bar preacher curl & straight bar tricep pushdown - 40x12 & 110x11, 50x11 & 120x10, 60x8 & 130x8
Leg raises and standing twist with med. ball(25lbs) superset - 3 sets to fail
Total gym time - 110 mins
Felt pretty good until the end, I started to get light headed again.
Also could someone clearify if I was doing the Bradford press correctly, for one rep I would bring down to chest, up then down behind the head. Also does the DB bench numbers look right for a ME day?
As of 10/25:
Weight - 174lbs
Forearms - 11 1/4 and 11 1/4
Arms - 11 5/8 and 11 1/2, flexed - 13 1/4 and 13 1/4
Chest - 40, flexed - 42 1/2
Waist - 33 1/2
Thighs - 22 3/4 and 22 1/2
Calf - 14 and 14 1/8
Neck - 15 1/2
All measurement and weight were taking first thing in the morning
Just wondering, are you a bodybuilder or something? To me it doesnt seem like size measurements would be all that important, unless your just doing it to see where you’re at.
For the ME DB Bench, the numbers seem a little low for a 3x210 max, but maybe you’re just not as strong on unilateral excercises.
Good luck, and welcome to the forum.
Easy day:
Bike - 4 miles
Eliptical - 16 mins {Alternated forward and backwards in 4 min intervals}
I use to be into the bodybuilding thing, right now the only reason I’m paying attention to measurements is because I have been that active this entire year and I’m going to keep track of any and all changes.
The 210 max was done quite some time ago, recently I have had problems with my shoulders popping while doing heavy bench or incline which could also be adding to it.
gappa, I’m sure you already know but I’ll say it again—please be careful, brah, with anything that may tax your shoulder, esp. bench press and its variations. I know of many who have wrecked their shoulders from benching. I’m doing rehab on my injured rotator cuff and it’s a bastard. Shoulder injuries seem to take forever to heal. Even doing power jerks hurt like a mutha.
Warm up - 10 min jog
ME Bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x3, 175x1 {I cut this short because I had a sharp pain in my right palm and the heavier I went the worse it got}
DB Incline - 45x12, 50x10, 50x8 {No shoulder popping! Woohoo!}
Seated Row & Rear Delt Machine superset - 120x9 & 15x8, 120x8 & 15x8, 120x7 & 15x7
E-Z bar curl - 65x10, 65x9, 65x6{stupid pain in mt hand again}
Abs:Ball sit ups w/ 12lbs ball - 3 sets to fail
Decline sit ups with 12lb ball - 3 sets to fail
Knee raises - 3 sets to fail
Total gym time - 65 mins
I felt like crap all day because of stupid allergies and I didn’t feel like I got a decent workout in, that ans plus my hand was bothering me. Didn’t do any of the morning drills either due to heavy cold rain
I hear ya, I think I may have been sloppy when I was benching in the past because I changed my form yesterday and granted I didn’t lift heavy, I didn’t end up hearing any popping or having any pain in the end. I might start throwing in some band work to see if I can strengthen my rotator’s a little.
Box Squat - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x5, 255x2, 255x3, 255x2
DB Lunge - 60x14, 70x10, 70x10
Calf Raises(toes pointed out) 320x10, 320x9, 320x9
Hypers - 35x10, 35x10, 35x10
Shrug and Wrist Rollers(done with a 10lbs plate) superset - 185x10, 205x7 regripped and did 3 more, 205x11, 295x8(used straps on the last set)
Total gym time - 70 mins
Felt good throughout the work out, the only bad thing is it was a late night workout so I was getting a little sleepy at the end
Rack pull - 115x5, 115x5, 135x5, 135x5, 155x5, 175x5, 195x5, 215x5, 235x4, 255x5, 275x3, 275x3, 275x2
db press w/palms in - 50x12, 55x10, 60x7
lat pulldown & rope pull to neck superset - 120x10 & 60x12, 120x9 & 80x10, 120x10 & 90x10
hammer curls - 30x6, 30x6, 30x6
decline sit up - 2 sets to fail
cable kneeling crunch - 2 sets to fail
dynamic box squat - 8 sets of 135x2
db step up{24’’ box} - 50x8, 50x8, 50x8
hypers - 35x12, 35x11, 35x8
db shrug & plate pinch superset - 80x11 & 20x35 secs, 80x12 & 20x21, 80x12 & 20x18, 105x11 W/straps & 20x19
barbell bench - 135x26, 135x15, 135x11
seated cable row{wide grip} & straight arm lat pulldown - 120x12 & 80x12, 140x5 & 90x8, 120x9 & 90x6
db shoulder press - 40x14, 40x7, 40x7
db curls and skullcrushers superset - 30x11 & 45x11, 30x9 & 45x8, 30x7 & 45x9
rack lockouts on smith machine, rack(set about 7’’ off of chest) - 115x5, 115x5, 135x5, 135x5, 155x5, 175x5, 195x5, 215x5, 235x5, 255x5, 255x5, 265x3
incline close grip bench on smith - 135x10, 135x9, 135x7, 135x7
rotary lat pulldown & rope pull to neck superset - 115x10 & 90x12, 145x12 & 100x12, 160x8 & 110x8
hammer curls - 30x8, 30x6, 30x7
AB CIRCUIT
decline sit ups - 2 sets to fail
cable kneeling crunch - 40xfail, 50xfail
cable twist - 30xfail, 30xfail
dynamic box squat - 8 sets of 145x2
db step up{24’’ box} - 50x10, 50x10, 50x8
hypers - 25x10, 25x10, 25x0
db shrug & plate pinch superset - 90x9 & 20x43 sec, 90x8 & 20x25 sec, 90x10 & 20x20 sec, 120{w/straps)x11 & 20x14
I was highly impressed with my numbers today, i felt like complete crap plus it was another late night workout and it was kinda snowing outside{i hate the cold }
I’m looking to start sprint training Monday and this is what I have planned up so far. Please keep in mind that I have my next meet on Dec. 17 and I’ll be doing the 60m{for the first time}, 200m, possibly the 400m and MAYBE the long jump{virgin at this as well} depending on if I can get in some practice in the next few weeks. Also the temp on average is 30-40’s everyday and I hate the cold.
Monday:
falling starts 4x30m@60%
easy starts 8x30m@60%
fast starts 4x60@90%
Weds:
line jumps, box jumps, depth jumps{haven’t figured up how many sets and reps or if I’ll add more plyos or not.}
Friday:
weighted sled 6x40-60m
hills 4 sets
flying starts 4x30@90% w/20m start
I know it’s not the greatest, that’s why I need all the help I can