Squats were pretty alright. Felt i could of went lower and such, but i still have time to improve this.
The Walking Lunge was pretty different. I had to balance the bag on the back of my neck for a start which was different, and a whole new form of stabilzation came into play. then the 2nd set i held it in my arms, which once again, changed my centre of gravity, which rectruited different muscles to stabalise the body.
The powercleaning was good. even though it was low reps and sets, i made sure to do this explosive. but i will increase the sets or reps maybe, but i don’t want to overdo it.
Ab work was same old, cept for my usual 25 reps i went up to 50.
Overall, a good workout. didn’t want to overdo it as i got weights 4x a week. but certainly not a wasted session…
The DB Press was alright, felt good stimulation in my chest area. something i could not achieve with a barbell bench. but need to up the weight next session.
Barbell rowing was good today. forget how much i was rowing earlier, but i had a couple weeks lay-off, but i haven’t rowed for a month maybe, so it feels good to be back. i built my back around rowing
Lat pull-down was same old.
The curl and dip is just a way to try and increase arm size just for show
Overall, good workout. felt good to be working out again…
Today I played school aussie rules, and right now i am very sore. and if i train, i risk injury due to exhaustion, i risk overdoing it and risk other things.
An update on my next meet, it is on the 2nd of August. So i have a month and a bit worth of training.
If i come 1st or 2nd at the meet, i then go on to state, which is in Sydney on the 7th till the 9th of September.
I asked the sports coordinator today about what the other athletes will be jumping and she said she will look it up. however i could not obtain them today as i had to play football. so i will get them tomorrow and post them here.
Umm thats about it so far. feeling sore right now, but should be recovered by next training session. i am so pumped up for this meet, and i am dying to try and make it to state. i am not going to say i will, or have a chance until i find out what they are jumping at Riverina.
so till then, post anything you want, i need some encouragement and such so i don’t end up slacking off or anything…
For the last couple days, i have not been training or even thinking about long jumping or any sort of sport at all. so my mind has not been in the right place.
I am trying to turn things around starting Monday, even though i tell myself this all the time.
i need some encouragement, or support or something from someone/anyone. i feel like i am doing everything on my own, even with my friends. because they are off playing aussie rules, socialising, having fun at training, games and functions. and i’m in my gym by myself, out on the field sprinting by myself, and in the pits by myself. and i can’t talk about long jump to any of my mates cos they don’t do it.
sorry for sounding a bit emtional but i said i would record my thoughts and feelings, and thats wat i am thinking, and feeling, at this present moment
I think you need to decide if you really want to be a track athlete. If you do, then you need to commit to it with everything you have. Encouragement and pats on the back are nice, but if you need those things to get through, you probably won’t ever be happy or satisfied, or very successful (especially in terms of reaching your potential).
hmm guess you are right Coachf. but it is nice to know there are a couple people out there backing me up.
but i guess going out down to the field at 5:30pm, dark as night, pouring down rain, and still be able to sprint by myself shows some charcter. being able to lift on days where it is freezing cold and the sheer thought of touching metal makes me shiver, guess that builds character. also jumping in to a muddy, soggy pit of mud instead of a nice smooth sandy pit also reveal some character.
so i guess i will trn out a better person in the end.
Also. the qualifying distance for State is 6.30m. Now i persume people will be jumping around that.
Now with that in mind, it is going to be near impossible to jump an extra 1m within a month. BUT NOTHING IS STOPPING ME TRYING!!
Squats were pretty much same old, same old. nothing new, but i will be increasing the weight slightly over the next few workouts.
Walking Lunges were challenging. felt it real good in my quads and glutes. finding my balance also increased the difficulty and made me use more stabalizing muscles such as my abs and lower back.
Powercleans were very good. not weight wise, but stimulation wise. my quads were really feeling it, and it felt good.
The ab work is just same old, nothing new or special.
Overall, not a bad workout at all. if i could continue having workouts like this one, with the increasing my weight, i should see good gains. anyway i am off to get some protein into me before it is too late.
I have started again after a couple weeks off from training. there is no real soild excuse for not working out or anything, so i am not going to post bullshit that won’t mean sh!+ to other people.
I was very annoyed with myself of the max push-ups. I use to be able to do 30 no problems, but now it has droppped due to the lack of training. No biggies, i will just train hard to get the numbers up again.
Weighted dips were good. no need to increase/decrease weight because it was set perfect.
Pull-downs were same old.
Dumbbell shrugs were light because i have a small neck injury, so i want to work lighter and help repair, build up without much strain/stress on my neck.
Preacher curls were too easy. i will increase weight next time i do these.
The ab circuit was good. really felt it in my abs.
Overall, a really good workout. it was my first WS4SB workout, and i am really happy with it. now i just need to keep it up and see improvements
The Max Benchpress was alright. I was fairly happy with it. Considering i have not done any serious benching in nearly two months, to be able to put up 35kg for 5 reps, that was alright. but an athlete could never be happy with that. so i am striving to increase that, make it alot higher.
The db benchpress was nothing special. it is a low weight (12.5kg) but of course, this will increase as time goes on. so i am not too worried.
Barbell rows were challenging. i was use to going heavy and low reps, such as 30kg and 6 reps, but to change it up shocked me and towards the end i struggled to row it. but i sucked it up and rowed it. no giving up here.
Rear delt flyes were good. not much to say
I know there is suppose to be a weighted abdominal exercise, and i planned on doing Russian Twists but i wasn’t too sure on how to do them properly. i will look into them and learn how to do them for next time.
Overall, a really good workout. i have a feeling i will be improving in weeks to come using this program, this is working good.
Good determination. However I have a few things to say.
you need to fix your arm swining when you run, to me it seems all over the place.
If you find yourself lonely when you train theres lots you can do. There are bound to be athletics groups you can train with. It makes training a lot more enjoyable for me. Finding someone to train with in the gym is a bit harder, do any of your other friends have weightlifting goals?
Seeing as you just started long jump 1m is NOT impossible. It will be hard but you need a coach, you cant teach it to yourself. How far you jump will be determined mainly by technique. Just keep increasing your explosiveness as well.
Good luck
P.s. why are you guys competing in australia when its winter
yeah i am working on that. this may sound silly, strange or weird but when i run out to the shed to get something, or down the hallway of my house i do a slower run, but focus on my arm swing. i know this may sound weird but it has helped me.
i have a friend who lifts, but the main reason why it gets lonely lifting is because where i live. i live in a rural area, where i am the only teenager who is interested in fitness, but there are other teens, but thye are like 13-16. so i do not want to train with him as they would not be serious. all my friends who are my age are in another town which is somewhat over 60km away. so that is why i can’t train with my mates. travelling costs and such is a big reason.
i have had dreams (literally) of going to state. i know deep down if i was really determined i could do it. but time is running real short, and i mean real short. i’m talking 4 weeks till the meet. and i can not find a coach around my area. thats what sucks about living in a rural area where fitness and sports other than football isn’t taken seriously.
p.s) i assumed summer was competiting time. and it is over here too. however, keep in mind, this is ran through the school, and i think schools aren’t as serious with T&F as other sports. but, when i hopefully get coached in the 100m, we will be competing during summer time.
Just to let you guys know, i did this workout in the dark, and in the rain believe it or not. The reason for this was becuase i was sitting down watching tv then i thought to myself ‘i will never improve doing this kind of sh!t!’ so i headed out. and it started raining around the 3rd sprint.
Even thought it was dark and raining this would have to be my best speed in recent memory.
Before the last sprint i pumped myself up.i was walking like a caged animal, talking to myself saying how it IS possible to jump 6.30m, and all that stuff. and i must say it worked, because i sprinted like there was tomorrow and it was my best short sprint yet.
Clap Push-ups were good. i was happy to be able to do 10 no trouble.
Bodyweight Benchdips were same old.
Squat thrusts were good. i went as deep as i could.
Burpees were good. really started to feel it.
Lateral and Knee Tucks were thrown in to help build explosiveness as i will need come long jump.
Overall, pretty good. i can see myself getting conditioned well following some of Ross’s circuits and making my own with his in mind. the only problem i may see with these circuits is performing them after speed work. would that matter? anyway, i enjoyed them. going to improve by either doing more, less, more circuits etc etc
I was suprised with the Back Squats. suprised that i could of gone heavier than i did. so that is what i will do come next time, i will probably raise it up 5kg.
Walking lunges were good. i am starting to find balance. and i will start to up the weight on these.
Leg curls were really good. i decided to do 4 sets as i read somewhere that sprinters need good hamstrings. and i assume jumpers need them also.
Overall, a good leg workout. need to go heavier on the exercises next session, but still think i made good improvements.
Ah, that living out in the country stuff truely sucks. If you had a car, maybe you could find a group or something in town you could train with 1x per week maybe?
About practicing your arm swings in slo motion, yes I do that all the time too lol.
I dont do long jump, but seeing as a have watched my coach teach people how to do it. My best advice for you getting 6.40m is make sure your run up is reeeeally really TIGHT. Make sure you hit the board at your top speed, make sure you can hit it accurately each time. Make sure you get enough height when you take off as well.
yeah i kind of have a car, but i drive my dad’s car into town. and just for 1x a week. just not the effort you know. since i started WS4sB, i have not had that feeling of lonelyness. don’t ask why its weird.
lol thank god i am not the only one.
when you say really tight, do you mean i should hit it right right at the end?? thanks for the others tips. i just remembered my old school (in the town i live) has a long jump it. not the greatest thing out there, but it is better than mine and its better than nothing. so i will try them tips out tomorrow.
Umm my runup. hard to say. i mean at home it is 20m but that is way too short cos i never get enough speed. i think it would be around 35m probably, i haven’t measure before. i just did the whole, start at the board, sprint down the runway, mark, and use that kind of thing. but around 30-35m. Should i increase? decrease?
If anyone is following this journal, can you tell me how i am going? what i am doing right? what i am doing wrong? what needs improvements? what needs tweaking? and any other comments/opnions you may have.
I disagree massively w/ the above. We have read about people who are super-exceptional in not needing any encouragement in their field, but most of those people are very self-contained anyway. When doing something that takes discipline and delayed gratification, it is always hard. I’m going to read through some of this to see if there’s anything I can suggest, but I know what it’s like to have no one appreciate what you’re trying to do, hell I juggle for godsakes and get NO love from anyone for it. But having one of the best jugglers in the world (who I’ve gotten to know personally) tell me he valued my methods and effort made me at least feel like less of a wanker.
I’ll look through and see if I have any ideas that will help.
I decided to do something active instead of sitting on my butt.
I went to my local club and did a footy training session. the coach asked me if i wanted to play this saturday, so i thought it would be good to have some fun, knock some heads (haha) but just run around and socialise a bit.
the training was no where near as intense but i did get alot of people asking ‘where have you been?’ and i even got asked how my sprint training is going when i thought that no one even knew. i said yeah pretty good and he said ‘thats good, keep it up. btw, try and use that on saturday if you’re playing, we need some speed on the team’ and boy did this make me feel good. not only did someone recognise my training, he also told me to keep it up, and told me to use it. so that is what i will do this saturday, use my speed to my advantage. i know i am not the fastest guy here, but i think i would be nearly one of the fastest on the field, and i have some pretty fast game speed.
but yeah, my rest day ended up being a training session leading to a game. so not a bad day.
