looking forward!
I wouldn’t get too excited about it http://www.charliefrancis.com/community/showthread.php?p=244073#post244073
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Conditioning
L tempo & 10 mins jog
abs
depletion pushups
28, 14, 9
stretch
Rating
7
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0
Races
100m @ 14.36 +1.5
60 mins
200m @ 29.43 +1.4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Bench
3 min rec
70 x 1s x 5r, 1s x 4r
S/set with 60 sec between reps
1 arm db row 5s x 10r x 35db
RDL 5s x 8r x bar
Dips 5s x 8r
abs
stretch
Rating
1
although times dropped again slightly (which is pretty good considering I have got a high volume going and am just so super busy at work :rolleyes: ) I hurt my back. :o Possibly shouldn’t have raced but thought keeping it moving may help.
CF talks about the start being a pulse from the lower back, glutes and hammies…yeah he’s right! I tweaked my back doing a start while warming up about 25 mins before the 100m. I have quite short legs compared to my torso and had been feeling a bit cramped at 2/3 so moved both back a notch to see how it went…it went zang!!!
It was sore but seemed fine but I really hurt it while stretching, an agonising spasm that made it about 5x worse.
Have a break from racing now till 22 Jan.
I guess, the first race is a 200-m one 
What did you do during your break and before that start? Also, was the rest of your training OK afterwards?
have edited it to show 100m was first (I quoted from last week as template), warm up was as normal. The only change being the block change. Al I can think is that it placed my back in a weak position as soon as I went I felt it.
Between races I sit down till about 15 mins before the race when I do some relaxed drills and a couple of easy stride outs just to loosen up.
[QUOTE=John;244118]Auto Reg rating
0
Conditioning
L tempo & 10 mins jog
abs
stretch
Rating
9.5
while still quite sore and stiff there is a HUGE improvement in the past 24 hours 
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
1 x 45 sec
12 min rec
1 x 40 sec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
5 x 30m Running A’s
Depletion pushups
30, 15, 10
massage
Rating
9
back still a bit tight but progressing very well and all good. Moved pushups to Monday so have Running A’s as lower depletion and pushups as upper with Tuesday off.
When are the Running As done? Also, before changing to this format, had you done the depletion push-ups relatively close to a race and how had that affected you, if at all? Thanks!
Running A’s done immediately after the plyos and all with walkback rec.
No last Thursday was the first time done them. How did I feel …hmmm fine. I think I know where you are going with this but not sure that is the cause, might be. I think what it was, was a bad position and not bracing / holding my breath.
Genuine questions, John! 
I meant what day Running As are done. Push-ups on Monday now, Running As?
Yes I knew they were genuine questions, and appreciate the interest. I wondered if you thought the depletion pushups done for the first time last Thursday may have contributed to the back injury, which I doubt.
Running A’s always on Monday with a rest Tuesday and now added pushups.
Massage last night was real full on, back quite sore today but will be right. No squats tomorrow (Wed)
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0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
4 x 80m 90 sec rec
25 min rec
3 x 80m
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Bench
3 min rec
5 x 60
4s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
Chins 5s x 8r
Glute bridge 5s x 8r x 70
Overhead DB press 5s x 8r x 15db
abs & stretch
Rating
7
back eased up over the course of the day but man did it tighten up after that first set of 80’s :o
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-4 back bloody sore!!! :o
Conditioning
L tempo & 10 mins jog
abs
stretch
Rating
5
back better afterwards but still nowhere near right!
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
3 x skips
3 x bounds
3 x LLRR
3 x 2 foot hops
Bench
3 min rec
5 x 60
4s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
Static lunge (done as rehab) 5s x 8r x BW
Military press 5s x 5r x 40
abs & stretch
Rating
7
back getting better but still a LONG way from being right. Now for a Christmas feast 
Auto Reg rating
+2
Conditioning
15 mins jog L tempo
abs
stretch
Rating
9.5
Back definitely improving, managed to do some med ball rotation stuff as part of abs with no issues and once I warmed up session and afterwards totally pain free.
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2 x 40 sec
14 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
5 x 30m Running A’s
Depletion pushups
32, 17, 12
Rating
9
back has made huge progress last few days, probably about @ 95%.
Auto Reg rating
+2
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 4r x 80m 90 sec / 20 minrec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
stretch
Squats
3 min rec
70 x 5, 75 x 5, 80 x 5, 85 x 5, 90 x 5
Bench
3 min rec
5 x 60
5 x 5r x 70
S/set with 60 sec between reps
Chins 5s x 8r
Glute bridge 5s x 8r x 80
Overhead DB press 5s x 8r x 15db
abs
Rating
9.5
1st set of 80’s real good, 2nd not quite as but understandable. Back fine as and resisted the temptation to go silly on squats. Pleased to finally get that 5 x 5 on bench.
Changed where and routine for stretching as by the time I get home from the track and make a shake it is about 30 mins and I have been a bit tighter than I should really be, seemed to be fine today used an oldie but goody http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/the_lazy_mans_guide_to_stretching&cr=
Will do that pre weights and my ‘old’ one the other days post foam rolling.
Auto Reg rating
+2
Conditioning
20 mins jog & L tempo
abs
stretch
Rating
7
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 3r x 100m 90 sec / 20 minrec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
stretch
Squats
3 min rec
70 x 5, 80 x 5, 90 x 5, 100 x 5, 110 x 5
Bench
3 min rec
5 x 60
2s x 5r x 70, 1s x 3r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
RDL 5s x 8r x 70
Standing DB press 5s x 8r x 15db
abs
Rating
8
running all really good, working up on squats, gotta be pleased compared to where I was a week ago