Well states sucked (few weeks ago now). I ran an 11.22fat in some bad weather (soaking rain and cool temp) and didn’t make it out of the prelims. I was most angry because a guy I have beaten multiple times not only made it out of the prelims, but went 10.91 and another guy who I have been with in quite a few races went low 10.8 fat. Whatever though.
I went easy for about a week… easy in the sense that I wasn’t super serious about training and just did a lot of casual lifting/working out. I’m starting to get back on schedule. The focus right now is just max velocity work to attempt to push that forward while I have optimal weather and also to improve my strength a bit. I’m starting to introduce some more lifts to get a wider variety of stimulus. I may enter some summer comps, I may not. Who knows yet.
Today: Soccer 3 on 3 for over an hour continuously–good workout. Lifting: 2x5 full squat (255), 2x5 reverse lunge w/ db (2x50lb), 2x5 bench(185, 205)
Lifts were pretty easy, but I don’t want to get too sore via volume or intensity yet. Tomorrow I will graduate and I’ll also do a light workout. Saturday I’ll do a nice sprint session and deadlifts. My weekly schedule is probably going to look like this:
Mon: Max V (and some accel work); plyos; deadlifts (never max, but probably lower reps for grip purposes) +accessory work (lunges, bench, etc.) if I have time
Tues: Tempo or soccer/bball + core
Wed: Tempo or soccer/bball + core
Thurs: Short sprints (sprints to 60m); plyos; weights (squat + accessories)
Fri: Tempo + Weights
Sat/Sun: Off or tempo/core/bball/soccer
Things might get switched and more days may be taken off, but that is the gist of the schedule I’m going to try to follow starting next week. Bodyfat has gotten lower, surprisingly, but flexibility is slightly down in the hips (at least statically speaking).
I was a little more sore than I expected to be from the squats. I wasn’t even close to running condition until yesterday and I still had tightness today! This was only in my adductors though.
Yesterday: 5x300m walk 100m rest between reps for tempo
Today: 6 flying sprints (1 x 20run-up, 15m fly, 5x30m run-up, 15m fly); 2x20m from 3point stance
Weights: 2x3, 1x1 Deadlift (375 for all–last set I didn’t fail, I just stopped after one as my form was suspect and I didn’t want to kill myself). I did some depth jumps immediately after the deads and then took a long break
Bench–don’t really remember what all I did, last set was 225 for 3. A bit difficult, but I have done barely any bench, so I’m not too worried.
All of the runs felt good. The 110’s were hard and on the 3rd one I was very tired, but I just relaxed hard and got it done with clean form.
Weightroom:
2x3 @ 385lbs deadlift (no belt)
Depth jumps after @8+ jumps
The jumps felt good, compared to where I am normally at and the 385 wasn’t that bad at all.
Had to pick up mi madre, but then went back to finish off a bit.
2x5, 1x3 @ 225 ATG Squats–very very easy, but I was so sore last time I wanted to work into it a little slower
1x5+5 Reverse Lunges w/ DBs
2x5 Bench (light @ 205)
Again the squats made my adductors and, especially, my hip flexors tight and sore. I have decided, for now, to completely drop squats and keep it simple w/ deads, bench, and occasional aux. exercises.
Yesterday was tempo over 200m.
Today:
7 flying sprints (~30m run-up and 10m fly)
2 x ~35m sprints from 3 point
Weight room:
Deadlift
1x2 405lbs
2x3 365lbs
1x5 315lbs
Depth jumps (7-12 jumps or so) followed each set and then 5mins recovery.
These weren’t especially hard and I have noticed that 315lbs feels almost the same as 405lbs. I believe I have more in me to be honest as the 2x405 was not especially hard, although my form does tend to break down and I practically straight leg the weight up. Any tips of keeping the back arched and using more of the legs for at least most of the lift? I tried this and even at 365lbs it was rather difficult.
Wed: Yardwork + walk on treadmill
Thurs: Tempo 200’s + yardwork + core
Today: 6 x flying 15’s w/ 30m run-up; 1x100m from stand
Time on the 100m (timed by someone else) was 11.3h (11.22), which wasn’t what I wanted, but I’m not too upset. The run was relaxed and I felt very in control during the run. The flying runs felt fast, especially the first 3-4 of them.
Weight room:
Deadlift:
2x2 @405lbs (belted)
1x5 @365lbs (no belt)
each set had 10 depth jumps immediately after
Overall I was very pleased with the workout. I worked on keeping my form more on the deadlifts, which were again not that bad. I feel like I could have definitely performed another set of 2, maybe 2 more. The 3rd set (w/ 365) felt much easier than it did the first time I did them a couple weeks back. The depth jumps were best after the first set, but still not bad through the next 2 sets. I have noticed that since I changed to these style workouts and this schedule (2x HI a week w/ moderate volumes) I am much fresher for the workouts and I just feel better. I am hoping to enter a comp soon so I can see if there are any significant improvements in speed or at least so I can get a FAT time in good conditions. Next week I’m going to a little easier weight wise on the deads my first workout (monday or tuesday) then crank it up for the 2nd workout aiming for 2-3 reps @ 425, which should definitely go down.
4 x flying 15m (w/ ~30m run-up)
4 x 50-55m sprint from a standing start (nice lean though)
Full recovery between every rep. Felt fast. My adductors actually felt a little weird today. The runs were nice though. I want to run in a comp soon, if possible, or at least race somebody from blocks.
Weightroom:
Deadlift 4x3 @ 375lbs no belt
paired w/ 8depth jumps immediately after each set from ~12" height
These were nice. I actually had a raquet ball court in front of me, so I could see myself in the glass. The depth jumps are always nice for the first few in the set then teter off, but it’s okay. The deadlifts weren’t especially hard and I kept great form. The bar felt a bit light, but who knows. Even if it was 365, I’m happy with the result today. I also had my hands slightly wider to maybe recruit my hams a bit more. I have somewhat of a weird problem–my hamstrings are disproportionately small in comparison to my glutes, which are incredibly large. Odd problem, I know. Whenever doing deep squats and things like that, my glutes get bigger, but my hamstrings stay the same or might get marginal improvements. I am going to start to add in GHR each session next week.
Bench:
3 x 215
1 x 265
The 265 is technically a PR (although I did do 255 x 2 very very easily back in Feb), so I’m happy. It was very easy–I should’ve done 275, but I didn’t want any chance at a miss. Very happy with this, esp. with the minimal training. I think this helps support the “organism strength” argument. Whenever my lower body lifts have been good (and my sprints), I PR in upper body even if I am doing near nothing.
Core work and stretching
I did a bunch of bridges and such inclined at varying degrees to make it a bit harder.
Good workout overall. Not sure if I am going to try to squeek in 3 workouts this week or if I will stick with the 2 HI sessions. I am going for 425x2-3 later this week, which would be a nice boost that I am fairly sure I can make.
It’d be nice to have some blocks to host a time trial for myself. I’m going to see if I can work something out.
7 x 25m from 3 point start
A couple felt fast, but not many. These did though feel incredibly easy and smooth. I felt like I got into a sprint position very smoothly and without problems, which is the most important thing. This is my first short accel workout since early track season, so I can deal, for now.
Weightroom:
Deadlift:
2x2 @ 425 w/ depth jumps after each set (8, 10)
1x3 @ 365 w/ a 20m sprint after this set
Nice PR and the depth jumps were great, esp. after the first set. Just a great workout. My form did breakdown a bit on the deadlifts, but that’s okay as the movement was still continuous and fluid and without too much strain. This was also my first time doing a sprint <1 min after a lift and it felt great. Very quick and easy.
Bench:
2x3 @ 215
Not too easy believe it or not, but didn’t really care or try too hard
GHR:
4x5
1x bodyweight
3x bodyweight + 25lb plate behind the head
These weren’t easy, but not too hard either, especially for not having done them since the winter. I was pretty happy. I really need to do these though as I am afraid my hamstrings are falling behind. Kind of odd I say that judging by the numbers, but my hamstrings are much smaller than my glutes, in proportion, and may be lacking in some of the movements. While my glutes get bigger with dead/squats/etc., my hamstrings increase in size minimally it seems, if at all. This sounds pretty gay/bodybuilder like (maybe both combined), but it’s the truth. My lower back is also getting much bigger, probably from the deads lately. I am very happy with my progress and I will be aiming at 495 before I go off to school in September. I am probably going to run a meet at the end of July (the keystone games), so hopefully I can set a PR there or at least see where I am. It will be difficult w/o using blocks in 2+ months!
Overall good workout. Will stretch and hopefully some core later. I am probably going to be buying a swiss ball as well for home workouts and to sit on as my hip flexors and adductors are just getting unbearably tight, even with stretching of a wide variety.
I wanted to train yesterday, but work and slight soreness still behind the knee from the GHR kept me from doing that. Today I felt great though and had probably the best running workout of my life.
Sprints:
4x55m, 1x40m (all from 3 point)
The first 3 55’s felt so fast–as in I never felt even close to this fast before, so I decided to get a time for the 4th. I started at 57m to make sure I didn’t get some garbage time, and I ran 5.9h (5.84). I figure, even if I add half a second (I think more than reasonable for a 57m–>55m conversion) for a FAT time from blocks, that is still a great time for me. A couple kids there then wanted me to run a 40yd, and we had something marked off on the track before that says “40” so we tried it out. I ran 4.6h (4.57), which we thought was slow, since I have ran that before when I was in not nearly as great of condition strength/speed wise. Go to measure it and it’s over 40m (about 41m)! Overall just as great as I could have wanted. I felt like I got into the sprint position just fine and the stepping over is starting to really come along (I implemented it about 2-3 running workouts ago).
Weightroom:
5x3 deadlift @ 365lbs paired w/ 6 depth jumps
Very easy and the jumps felt great. I wanted to make sure I unloaded the weights a bit before I go back at 405+. I will take the next weight workout slightly harder, but not by much intensity wise (maybe 385 or so).
3x3 Bench @ 225lbs
Easy
3x5 GHR w/ 25lbs behind head
Easy–I tried a natural ghr on the lat machine and I actually found it easier than I do when I add the 25lbs plate behind my head and use the GHR machine (although easier than without on the machine), so I figure things are going well there.
Ended off with a light cool down; stretching and foam rolling.
Overall things are great. Life is good, girlfriend is good, work is fine, workouts are great–couldn’t ask for much more! I bought a swiss ball to sit on as I mentioned and the tightness I felt in my hips and back before is almost completely gone–I’d say reduced by about 85-90% at least. Flexibility in my quads is also better, oddly enough. Maybe loosening up the hips a bit is what I really needed most for my running–who knows.
lol too bad it’s handtimed–I wish I could get electric times at practice to know what is legit timing and what is not as I’ve had a wide variety in my experience (<.2 and >.4). I felt faster than I have before and had two different timers, one of whom has something against me doing well, so it couldn’t have been that off lol.
I’ve walked on the treadmill, done abs, and played an easy game of softball since the Tues workout. Wanted to workout yesterday, but played softball instead.
Today:
2x45m from 3 point
4 x flying 15m from slightly more than 30m run-up
Raced my friend on the two 45’s and won pretty easily, but definitely did not run as fast as I could have and should have. We both were not doing well in the heat and today just wasn’t one of those days I guess. The flying sprints felt very easy and light on my feet though, so that’s a plus. The first 15-20m on the 45’s felt slow oddly enough, but smooth.
Deadlifts: 321? x 3 for a bunch of sets
not sure how many, probably 4 or 5. Depth jumps low volume (no more than 8) after each set.
Weight room was closed today, so I lifted at my friend’s where we lifted in this damn heat/humidity that was killing us. We used every weight he had and a 55lb bar and this was it, so I had to make due. Maybe it’s best to have this easy day though, who knows. The running could have been better, I personally think it was a little too hot (didn’t help my water became near boiling).
I feel good and am looking to come back hard monday or tuesday in the weightroom (400+) and on the track (not being slow.).
Today was the first time I only have 48 hours inbetween HI days.
Sprints:
4 x 75m (2 standing start, 1 3 point, 1 walking)
1 x 110m (rolling start)
Full recovery between all. These felt pretty fast, but not my best. My form was a bit off.
It was so hot outside today (over 90 degrees) and humid, so it wasn’t the best to say the least. Not even 1/4 of the way through my warm-up and I was drenched in sweat. Finished the warm-up completely anyway and was very hot the entire time.
Weightroom:
Deadlift 2x3 @ 405lbs w/ 8 depth jumps between each set.
The deadlifts were HARD and the 3rd rep of the 2nd set I nearly missed–not because of the weight, but because of my grip. I need wraps or hooks or something. This was probably my best after a some SE workout and esp. considering the temp. today. Not going to complain, but it could have been better.
I am going to take off 2 days I think (well, not off, just easy w/ yardwork and other things) and come back hard Thursday.
Sprints:
8 x 30m 3 point start
1 x 300m from rolling/flying start
The 300m absolutely killed me. I died the last 50 or so, but felt relax and controlled up to that point. The 30’s were great and I raced a couple (won both, despite a pretty bad stumble).
No lifting today as I am pretty tired and my hands surprisingly got sore last time. I figure a little break can’t hurt too much. Interestingly, this is my 3rd workout w/ only 48 hours recovery and I still feel pretty good (although not quite as much as with the extended recoveries).
Some stretching and core later this afternoon/evening.
Was busy and had bad weather, so had pretty minimal training from last Wednesday to today. I did, on saturday morning, 1x2 on deadlift with 415, but I was really out of it so I just stopped after some depth jumps and a set of easy bench. Pretty much a waste of a session. A fair amount of treadmill walking and yardwork though since then, which should at the very least be good low intensity/core work.
As far as today… Sprints:
5 x 50m from standing start
timed last one myself at 6.2h, which should be fairly close to electric, possibly slower because I started the watch before I ran and stopped after my whole body was across the finish. 6.2 from a stand isn’t bad for me and, hopefully with competition, that would be close to 5.9-6.0fat.
Weightroom:
2x2 deadlift
1 set x 435 PR 10 depth jumps immediately after
1 set x 405 11 depth jumps immediately after
Decent PR on deads. Really weird–on the second set, I had to go back to the bar 3 times until I got it up. My head just wasn’t in it at first I suppose. Good thing this isn’t a lift like squats where, if your head isn’t into it from the beginning, you’re done.
2x1 bench
245lbs
My bench is sooooo inconsistent. One day I blow through 265 like it’s 135, another 215 is a struggle, another 245 is a struggle, whatever.
Light cool down + stretching after
Good session overall. I am happy to hit a reasonable PR on deadlift 6 days before my only comp this summer. My sprints felt good (not PR level though) from the stand–I am hoping using blocks won’t throw me off too much. If I notice in the prelims that it’s a problem, I’ll just go w/ a 3 point in the finals.
I would try to stay away from a 3pt start. When you get to the meet, just do a couple real easy block starts to find your form a bit. You should be fine in the blocks even if you haven’t used them in 2+ months.
Well they say a bad rehearsal means a good play. Today I just felt way too relaxed. I won’t bother formatting–I did 4 30m sprints, 2 from a stand 2 from 3 point. No lifting. I think part of the reason for the way to relaxed feeling was having “active rest” right before my workout. Definitely not a good idea, but who can pass it up? This session was the most lax and easy I have had in a while. Pretty much every workout the last month has been good or great, so I’m hoping this is just a breather before the meet.
i have never used a belt before and would like to know how it has improved your lifts. What was your max at that height and weight? im abit shorter then you and my strength was abit lower then yours, its interesting like looking at a replica. What is your 100m, 200m pB’s?
Using a belt helps a bit. Not a ton–on deadlifts it would help me up to 20lbs I’d say depending. Then again, if you lift without it for a while you will make this difference even less.
My max squat idk–never tested. Bench 2x265, Deadlift see around the end of journal–had a bit left in me (I am guessing 450-470lbs or so) but that is what I did and you can estimate from there. 100m pb 10.6h // 11.18fat (poor weather conditions, but the fastest fat time) 200m pb 22.6h (only ran it in dual meets and only enough to get points–didn’t really work much on it or run it fresh).