When do you race?
6pm…shit that’s even later than I start training.
nah thats not a 6pm race. thats when he coaches people, at 6pm. and because its daylights saving over here, you should know this, but there is still daylight and that.
they seperate issues. 1 a question and the other an observation. 6pm is pretty late to start a coaching session.
I know all about daylight saving, ours started last weekend. 
yeah my bad, now that re-read it.
umm there isnt anything coming up yet, all he is focusing on is just improving, and races will come down the track (haha get it, track)
yeah the reason its pretty late is because he also coaches little kids also, and they start a bit earlier. so the older people start later.
Thursday
Form Training
Did about 8x 35m sprints mainly focusing on my form. i feel i should correct this before going ahead anymore. anyone else agree?
Weight Training
Box Squat - 80x10 . 95x10 . 110x10
Front Squat - 35x6 . 35x4
Straight-legged Deadlift - 35x20 . 35x20
Weighted Backpack Prone Bridge - 20x10s . 25x10s . 30x10s
Crunch - 50 . 50
were they flying or 35m from start?
I suggest leaving form work till you have a coach to provide feedback. What you think you are doing and what you are actually doing aren’t always the same. Just run.
35m from a start
ok, you make a fair point John, will do
Richo,
Just wondering why you used such light weight on the front squats and SL deadlift compared to your box squat. I understand that the box squat is your main lift for the day but the intensity of the other two lifts seems to me like it would put them outside of building any strength.
well ok, the front squat is light compared to the box squat because the way i do a Front Squat is that i clean it up to my chest, and hold is there and then squat (see below). this puts alot of stress of my wrists, as i really felt it yesterday. and it was hard enough cleaning it up to position. so going in the 50kg+ mark is out of question for now.
so i may need to find a variation for the front squat but that is the reason why i am not moving heavy poundage there.
and as for the SLDL, i just wanted to try something different. i know 20 rep sets arent going to build insane strength, but i just wanted to feel something new, and i did, i was nearly lying on the ground afterwards it was hard. just for the record, i have recorded 50kg SLDL before, just search through my journal and you will see. so yesterday was just something different. next week, you will see a high box squat, aiming for about 120kg for 4-6 reps, possibly the same front squat, but the SLDL will be up around 50kg mark.
so they were the reasons, hope i cleared it up for you
If you have a squat rack why are you cleaning it up? You should be supporting the bar on your front delts not holding it up with your hands.
Is that you in the pic? 
mine is not a traditional squat rack. its a benchpress modified. ill post a pic soon.
umm no that isnt, i got the pic of google to show how i do them. should i bring it down seeing as it isnt me?
Friday
Conditioning Running
Ran Shuttle Run style, 25m apart. eased into it, with short breaks, then increased speed and decreased rest. then stopped after a bit, stretched, then went again same style.
Weights
Dumbbell Benchpress - 15x8 . 15x8 . 17.5x4
Push-up - 10 . 8 . 6
Pull-up - 4 . 5 . 4
Dumbbell Shrug - 17.5x8 . 17.5x8 . 17.5x8 . 17.5x8
Hammer Curl - 7.5x10 . 7.5x8 . 7.5x6 . 7.5x4
:BW Prone Bridge - 15s
:Crunch - 15
:Bicycle Kick - 15
:Circuit x4
No need to post a pic, I know what you mean.
Don’t worry about taking the pic down, I didn’t think it was you.
Saturday
Week In Review
Week #05
Next week is the last week Raps and the challenged you laid down will be accomplished. i always thought it would be hard, but its been really easy.
Positives
I love the positive bits, makes me feel good inside. anyway the positives this week are…
Squats on the Monday was good. i felt i needed to up the weight as the graph last week showed me not improving at all.
The Benchpress was really good, the best thing about it was that i reached my goal of benching 40kg, so i was happy about that.
The T-bar rows were also very good. i had a mate with me in this session, so whether or not he pushed me into doing a 55kg T-Bar row, i dont know, but it was good.
The backpack weighted prone bridges were good, hard but good. i lowered the duration and upped the weight cos i just thought, if i hold is for around the time i would be sprinting (yes i know i cant run 10s, but it was just a even number), it would be better suited instead of holding it for 30s plus.
The sprinting was better, thats all i can say there haha.
Negatives
To be honest, i cant think of any negatives
Goals for Next Week
- Not miss a workout, seeing it is my last week of the challenge.
- Box Squat 110kg, but using a lower bench, thus making it harder.
In Next Week
Sprinter Crunches - saw them on a website
Weighted Bench Dip - possibly, but my triceps get hit alot in my chest work. so maybe go light and easy on these if i do.
Out Next Week
Lying leg raises - these felt awkward and i kept on feeling popping and that around the hips.
Hammer curls - these will be changed to either a reverse ez-bar curl or just a ez-bar curl.
Final Thought
Not a bad week at all. the cardio was good, sprinting was better. i saw the coach and got information of him, and my numbers in the weight room are improving.
till next time, train hard, but also train smart
i clean like that my wrists are in that position. I feel stress on the wrists but nothing great it gets sore the next day but its not acute or threatening. I have gotten used to this and cannot fix it any other way because of my long arms to my bodysize.
Richo,
Good work man. It is good that you realize that it is not so hard to get all your workouts in.
You seem quite focused now so keep it up!
Richo wat is ur goal after the 6 week challenge?
thanks adbrauner, yeh i have realised with whatever time straint i have, i can easliy get in a workout.
thanks again mate, appreicate it
good question lachlan. well after i deload on the 7th week, week 8 onwards for another 6 weeks. not miss a workout, again, this goal is important to me.
but some other goals are hard to write down seeing as i havent timed myself in the sprint in a long time. so i cant do any specific time goals there.
i guess a very very vague goal would be to become an all-rounded athlete. i know alot of these attributes are not suited to a 100m sprinter, such as conditioning the way i want it. but it is just something i would like to achieve.
so really no specific goals as of yet. i will have to sit down and think extra hard about these. because once this challenge is over, i know i can achieve whatever i put my mind to, so we will go from there
Monday
Recovery-style Running
Did a fair few easy 60m runs, then about 3x60m runs at a slightly faster pace.
Body-weight Training
Squat - 20 . 20
Lunge - 10 . 10
Step-up - 10 . 10
Crunch - 20 . 20
—Side Note—
There is a reason for this easy day. since i woke up, muy knee, calf, ankle and quad were sore for some reason. dont know why. but i didnt want to risk any injury, so i decided to take it easy. please dont flame me haha