January 30
55m - 7.22 FAT 
None of the sprinters from my school did well, we were all way off what we were capable of/have done so it wasn’t just me, this was the 4th meet in 10 days so I think that might have played a role.
February 6
55m - 7.20 FAT
4x220y 1:43.44 FAT (26.5)
This was my last 55m of the season. I may or may not be running next Saturday as a member of the 4x2 team.
I guess I will kinda do a mini reflection. Season was kinda a disappointment after starting the year off so well, but i still had fun. Even after declining throughout the season my worst race is still better than my last year’s best race by over .1. I think I can attribute my lack of success in the later part of the season due to my injury with shin splints, They were really a problem and limited my training to Bike work + racing which I feel didn’t give me enough running volume. Surprisingly even after the small volume of weights and starting maintenance so early my strength was maintained through the season and i don’t think it dropped at all. Overall my first 3 races of the season were my best (all within 3-4 weeks of cutting out running) then after that I detained a little and couldn’t get back to my best.
I took the last two weeks off completely from track training and my shins are already feeling a million times better. I have about 2 and 1/2 weeks till team practices start for outdoor. During this time I’m going to be doing weights, circuits and bike work. My goals are to get healthy and stay healthy as well as increase work capacity and gain some strength and size and hopefully this can translate into a much more productive outdoor season.
February 24th
Squat 5x5x205
RDL 3x10x135
Bench Press 5x5x140
Weightlifting Circuit(10ex) 2x10
Ab Series A (260 reps) x 1
I hate how it looks like so little work when I right it here but it felt like a lot of volume, I should be sore tomorrow.
February 25
Locomotive Series x2
GS Circuit x2
Ab Series A (260 reps) x1
Plank Series x1
Im really sore, I dont miss this feeling at all.
February 27
SG Deadlift 5x5x185
Weightlifting Circuit (13) 2x10
abs- 300 reps
March 1
DB Incline Bench 3x10x40,50,50
Squat 5x5x205
Chin Up 2x10
Dips 2x6
Seated Row 1x10
Later)
Hip Mobility Stuff
abs- 350 reps
March 3
Squat 5x5x205,205,215,215,225
Natural GHR 3x2
RDL 2x10x135
Depletion Push Ups 46,11,5
abs- 200 reps
Bike- 5x30sec “Hard” R:2.5
abs- 200 reps
This was my first time doing depletion push ups, they are “fun”, its weird/funny cause after I ended the first set I got up for the 30 second break and before the time was up I felt pretty decent, I thought I could maybe hit another 20 or so pushups, then I get down in the push up position and its just like “woah!, im screwed”. Haha, its a funny feeling. I recommend everyone experience that at some point or another.
Suppose to be 90sec rest.
haha okay, for some reason I thought it was 30seconds, although i dont see why it cant be varied, it doesnt really have to be set in stone, variability is always good, and 30 seconds makes it quite interesting, ill give 90 seconds a try sometime.
Actually 30sec is stupid, it’s like having a short sprinter do ext tempo 10x200 rest 20sec it’s still low intensity but the quality is shit.
“We always found that bench results were stimulated by the inclusion of “depletion push-ups” once per week- usually on Sat, after lifting M,W,F. This consists of doing the maximum no of push-ups possible, waiting 90sec and repeating, waiting 90sec again and repeating for a final set”. (Charlie Francis)
valid point, I coulda swore i saw 30 seconds somewhere on this site, but i searched and couldn’t find it again, thanks for the quote, ive been proven wrong…(not that hard to do :o )
March 4
Bike - 15 Minutes
GS Circuit x10
Arms/Shoulder Brief Circuit(4) 2x10
abs- 600 reps
March 6
Squat 5x5x205,215,225,225,225
Drop-Catch RDLs 5x5x45,65,75,75,75
Bench Press 5x5x150
Lat Pulldown 3x10,100,110,110
abs- 400 reps
March 8
Full Body Weights 2x10ish by 16ish exercises @ ~50%
nothing really heavy or taxing
March 11
Squat 5x5x205,215,225,235,245
Drop Catch RDLs 2x8
Seated Gm 2x10
DB Reverse Lunge 2x6+6
abs- 200 reps
30 seconds is way too little. Need at least 60 seconds, preferably 90 seconds if you want to go with the typical protocols. I’m surprised you got 45 push-ups on your first set and 11 on the second to be honest. My strength to weight is much better and, if I haven’t been doing depletion push-ups, I’ll usually only be able to do 45-60 or so the first set out and get to 80-100 within 2-3 weeks or so. With 90 seconds rest, I never got more than 22 or 23 push-ups on the 2nd and 3rd sets, usually well below that.
Yes, I get its 60-90 seconds now, are you saying that 11 is good or bad?
Too late now but I would have went up to 8-10reps for 1-2 weeks after your indoor season.
I considered that but I didn’t want to overdo the hypertrophy because my legs are much bigger than they are strong, also 5x5 is more volume than I have been doing and I dropped the intensity as well so although I am not doing the typical 3x10 accumulation phase, 5x5 is accumulation for my situation.
Yes, 5x5 is great in accumulation esp if you are using short rest periods 90sec, 3 sec pause squats, or 1 1/4 squats. I’m kinda old school it seems different doing 3x10 vs 6x5 or 3x3x60 vs 3x180’s…
I agree with you it is different, I started with 2- 2.5 minutes rest (not quite 90sec) but also I wanted the effect of 5x5, with more emphasis on strength but also some muscle mass gains, than of 3x10 with more emphasis on muscle mass gains.