Fri:
Warm-up A
Height 4x5
Ohb 4x5
4x200 (without shoes on grass)
core
Pc 3x2x185
BS 2x1x345
BP 5x135/3x185/1x225/1x245/1x275/5x185
Pull-ups 2-3x6
In warm-ups my body felt stiff but things improved as I got into the throws and tempo runs. I forgot my straps at home so I decided to do power cleans instead of hang cleans. The bench press felt horrible today, the weight didn’t feel heavy but I had to give so much effort on each rep, I wanted to do 10reps at 185 but stopped after 5. Reasons why the BP felt horrible today:
1: High frequency, three BP workouts in one week.
2: The high vol throws and tempo runs before the lifting.
Wed:
Warm-up C
2x30 3pt
1x150 standing
Pc 3x2x185
Bp+pullups 225x3 245x2 285x2 + 3x10
The workout was performed at 930am and the weather was shit (cloudy, windy, and 45 degrees). The 30’s felt good but the 150 felt dirt slow because I ran into a headwind with long pants and small Under Amour jacket. The left hamstring felt kind of tight around 50m of the 150 but I think the weather played a major role with the hamstring. I plan on racing this Sunday but if the hamstring feels tight in warm-ups I shut it down and wait till June 7. Overall the weights felt explosive and light!
I hate the mid west! The weather was actually nice, sunny and 80-85 degrees with major head winds. When I arrived at the meet the meet director told me they were ahead of schedule and I would only have 30-35mins to warm-up, so I rushed through my warm-ups to find out that the older athletes would race later so I had another 30-45mins to play around.
The race felt so easy; the distance felt short similar to a 55-60m, I feel very strong right now and know for a fact that all the 200m races are starting to pay off. This was the first race that I kept tech throughout the whole 100m, I’m thinking it was from me slowing down towards the end of the race once I knew I had the victory. BOOOOO…
Meet Results:
10.94 (with major headwinds)
Hang Clean 3x2x185
Back squats 2x1x345
Bench press + Ham row 3x245, 3x265 + 2x8
Decline sit-ups bwx15, 25x15, 25x15
Big Race next Sunday!!!
Upcoming Week:
Mon/Tue: rest
Wed: Full warm-up
Thur: starts
Fri: rest
Sat: short warm-up
Sun: 100
I should have another 5-6 meets for my summer season but not sure about the dates, hopefully I will know by Friday.
Mon/Tue: Rest
Lower body was little stiff and I needed the rest on both of these days.
Wed:
Warm-Up W
Overall body felt good and ROM was normal. This week has been busy and I’m trying to keep the stress levels low while preparing this week. Thursday weather should be in the 80’s which is great since I have 3pt starts and throws. Also I have decided to only run the 100m this Sunday…
Overall the body feels good besides the normal quad issues I have been dealing with since early April. Had plans to attend the state hs track meet today but the weather was shit with tons of rain and cold temperatures. The weather Sunday suppose to be cloudy and low 60’s with 15mph winds, I’m guessing around race time it will be mid 50’s. I will try and wake up around 6am and head to the track around 9ish since I am not sure about the exact race schedule.
Hope I can catch a break, at this point I feel very confident in my speed/SE and not asking for a lot just give me 0.0 winds and I will be happy!!
Late updating my journal, lots of drama with my girl friend last night. The meet was better then I expected, several good athletes (Jenelle Deatherage) competing in several events. The weather was 45 degrees and very windy. I felt great in warm-ups and didn’t think about the wind since I have been dealing with it all season.
I know the time suck ass, my blocks slipped (so bad my right knee touch the ground) I was able to recover and catch the guy next to me within 2 steps. I ended up with third place, with the winning time being 11.20. The first place guy pr is 10.2 he also ran 10.7 last year at the same meet and the guy who placed second has a pr of 10.5/6.72 in the 100/60, and the fourth place guy ran 10.7’s and 48’s in the 100/400. If my blocks didn’t slip I would have won the race very easily, 3 weeks ago I ran 11.04 into -3.1w.
For the people who seen Derek taper DVD, my season is going exactly like his athlete; now I am hoping I can get the big break his guy got in his last meet.
Overall not a bad session considering I had a meet a couple days ago, the overall execution could have been better but I was sprinting on a track I normally don’t use and really don’t care much for. The MB throws were awesome and have been this way for the last couple weeks. The plan is to get 2 weeks of solid training in before the June 30 meet, if the weather allows me the rest of the week will look like this:
Wed: Tempo 150’s (track)
Thur: rest
Fri: Acc+SE
Sat-Sun: rest
Overall not a bad training session the 120 was probably my best sprint today. Lifting also went well, I’m going to put in some major work on the squat this offseason esp in GPP, the 2x4 was easy but 4 reps felt like 8-10.
Tue:
Warmup C
2x30 3pt
3xflys 40-20
2x60 3pt
Pc 4x2x185
Bp+pullups 3x4x225+3x10
The workout started out kinda slow because my legs felt stiff, once I got to the fly’s things started to pickup and top speed felt good. I had to perform the workout at 9:00am so that could have played a role with the workout starting out slow. Not sure about the rest of the week, I will continue to monitor the weather and see how things play out.
PM training session:
Performed about 50mins of general strength exercises/movements.
Wed: off/Lats were sore from all the pullups and general strength movements.
Thur:
Warm-up W
6x150 3min rest 21-22
Overall good session, I had to run the 150’s into a strong headwind. Friday will be a rest day follow by a big SE session on Saturday (10 days out from next race).
The weather was nice today high 80’s-low 90’s with a slight head wind. The workout today was probably the toughest I have done in a very long time. The starts and 80-100-120 felt great, and the 150 I didn’t give much effort so my training partner beat me at the very end. After completing this workout I can see why Charlie used very long breaks, I took 8-12mins for most of the runs I probably should have taken 12-25mins but my training partner didn’t have time for a 3hr training session. After such a death session, I didn’t have much in the tank for the weights so I decided to drop hang cleans and bench press.
The plan for the upcoming week:
Sun: rest
Mon: submax SE
Tue: tempo
Thur: submax SE
Fri: tempo
Sat-Sun: rest
Mon: warm-up+starts
Tue: RACE
