Why no running? That should be a constant just cut the volume and intensity.
You really need to buy CFTS.
yeah i kind of mucked up then. so next deload i know what to do.
yeah i am seriously going to think hard about it. i just gotta figure out how i am going to pay for it.
Monday
Sprint Training
10m
10m
10m
10m
40m
40m
60m
60m
Weight Training
Zercher Squat - 35x5 . 40x5 . 42.5x5 . 45x5 . 50x5
Dumbbell Romanian Deadlift - 20x8 . 25x5 . 25x5 . 25x5
Weighted Prone - 20x20s . 20x1min
Twisting Crunch - 30 . 30 . 40
Crunch - 100 . 100
Tuesday
Tempo Training
100m
100m
100m
100m
100m
100m
100m
100m
100m
100m
Weight Training
Incline Benchpress - 35x5 . 35x5 . 35x5 . 35x5
Bent-over Barbell Row - 45x5 . 45x5 . 50x5 , 52.5x5 . 55x5
Shoulder Press - 20x5 . 25x5 . 25x5
:Crunch - 50
:Reverse Crunch - 25
:Twisting Crunch - 25
:Bicycle Kick - 50
:Circuit x5 – 30s rest between each circuit
Wednesday
Rest Day
Title pretty much sums it up. didnt do much physical activity at all…
Thursday
Sprint Training
30m
30m
30m
30m
60m
60m
Flying 30m
Flying 30m
Flying 60m
Weight Training
Overhead Squat - 10x5 . 15x5 . 15x5 . 15x5
Dumbbell Step-up - 17.5x5 . 17.5x5 . 17.5x5
Straight-legged Deadlift - 45x3 . 60x3 . 75x3 . 75x3
Weighted Prone Bridges - 25x30s . 25x30s . 25x30s . 0x1min
Weighted Crunch - 7.5x10 . 7.5x10 . 7.5x10 . 7.5x10 . 7.5x10
Friday
Tempo Style
20m x 10
20m x 10
:10m
:10m
:30m
:20m
:20m
:30m
:10m
:10m
:30m
:20m
:20m
:30m
30m x 5
30m x 5
:Hard to explain it, but i know what it means…
Weight Training
Push-up - 10 . 10
Pull-up - 5 . 5
Barbell Shrug - 25x12 . 25x12
EZ-Curl - 30x6 . 30x6
Bench Dip - 10 . 10
that makes one of us 
lol ok, ill try explaining, it probably isnt hard.
i ran 10m, turned back and ran 10m
then turned back and ran 30m
then turned back and ran 20m
then turned back and ran 20m
then turned back and ran 30m
this training now thinking isnt helpful for sprinters as it is probably good for agility. just for the record, i was going 100% as it was recovery day, so i just went 75-85%
Saturday
Week in Review
Can’t be bothering writing one. this will be explained next post
Sunday
Injury Sustained
Today i was with my brothers lifting a trailer up onto the towbar of my ute. and it was resting up, but wasnt attached. then the end came off and fell across my right foot.
so straight away i applied rice, then went to hospital.
good news, no broken bones or fractures, just heavy bruising to the bone i think.
bad news, off my feet for at least 48hrs, i might make it a little more so im fully recovered.
this could of been worse, and it would of sucked if my foot did break, considering how close i am to coaching.
anyway, thats why i cant be bothering writing a week in review, even though i normally do them on saturday
:eek: you were pretty lucky by the sound of it
yeah i was, but first thing that went through my mind was my sprinting…
well its friday, and since the accident, i havent sprinted, which is crap. i havent even lifted. last night (Thursday) i did some skipping, speedball and heavy bag workout for 20mins.
my foot is still too sore to run on, and the doctor said 48hrs. 48hrs my butt.
anyway, thought i would update, as i havent posted for a while
Strength Training Experiment
I have decided to experiment with some new different methods to increase my strength for sprinting, while not neglecting sprint training neither.
from now on, this journal will be logging my workouts, thoughts, new research, ideas etc etc.
hope you enjoy, hopefully good things to come here
Monday
Assessment
1RM Benchpress - 45kg
1RM Squat - 85kg
1RM Barbell Row - 60kg
Pull-up Repetition Max - 10 reps
Weight - 50kg
Thoughts
I have alot of strength just waiting to be gained. considering i can not bench over my bodyweight, nor squat double my bodyweight, i need some work. of course, this experiment will lift these numbers right up.
Why do you train? 
Im sorry what do you mean by this?
What is the reason you are training? What is your goal?
I am training for several reasons…
1/ Because i love the feeling of hoisting iron around, and sprinting down the ground, with the wind through my hair.
2/ I enjoy challenges and sprinting and lifting creates that.
3/ Pushing myself when i feel i cant. no feeling is better than getting past a barrier.
4/ Just for the sheer joy, fun and love of our sport. even though i am a beginner, i am looking forward to staying in this sport for years to come.
there is a couple reasons.
Goals…
1/ Start sprinting compeititively (sp)
2/ Increase my Squat lift
3/ Drop my 100m time down to early 12s, late 11s
None of ur goals are mesurable