Davan’s a lot faster than me. I’ll give it a try though. And here’s your post from last June. I found it:
http://www.dbhammer.proboards43.com/index.cgi?board=Logs&action=display&thread=1037&page=22
Your right, but this is the year davan havent train in 2months (broke his leg).
I thought it was plantar fasciitis? Either way, I’m up to it. I probably won’t win (I have no illusions), but it’ll be fun.
Evan, I know you’re reading this. What times did you manage to put up last season? What’s your condition like now, especially outside of the weight room?
I ran 3 meets total last year for a variety of reasons.
6.97 60m (indoors)
10.76w 100m (temperature at race time under 50 degrees)
10.98 +0.0 100m (light rain, temperature at race time under 60 degrees)
I’m not sure how the 100m times add up, but I raced against people who I know fairly well and did a lot of competitions. In the 10.98, the guy who won in 10.97 had run 6.31 55m and a bunch of 10.7s and faster (wind legal) in good conditions. In my 10.76 race, I was the only person who ran a SB (and PB as well) despite the wind because it was really cold, so who knows what kind of effect that had.
Current status is… we’ll see Saturday. Might be a bit surprising despite minimal/no sprinting because of PF.
Cool, I’m looking forward to hearing about Saturday’s race. Those are some fast times too. Way out of my league. I’ll give it a go anyhow.
how did he break his leg?
Milking cows!
I did some chin ups today. Nothing much, but it’s upper body work, so whatever…
Chin Ups
1 x 3 @ 100 lbs, 180 sec. rest
1 x 5 @ 70 lbs, 180 sec. rest
1 x 8 @ 45 lbs, 180 sec. rest
Everything went well today. It’s been like 10-11 days since I’ve done anything for my upper body, so I’m happy. I’d like to get 100 x 5 before too long, but we’ll have to see. Upper body work isn’t of very high priority to me.
bevolution!
January 6, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 6 - Nanocycle 1: Lower Body Fatigue
Mag/Dur An-1//An-2[/b]
Current Condition:
I only got 4 hours of sleep last night, but I’m still feeling good. As has been the case, there’s no trace of soreness in my body.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 15 reps, 180 sec. rest
Hang Power Snatches
3 x 2 @ 167 lbs, 180 sec. rest
REA HF Abs
3 x 4 reps @ 25 lbs, 180 sec. rest
(Rotation B: )
16" Step Ups
2 x 16 (8 per leg) @ 165 lbs, 180 sec. rest
Good Mornings
2 x 8 reps @ 165 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
Again, everything went smoothly. 167 on snatches flew up like the bar was empty. I’m still getting stronger.
In light of my surge in progress, I’d like to set a fairly difficult goal. Before January is out I’d like to hang power snatch 202 lbs for multiple sets of 2 reps. After that point I’m going to get back into track work and slowly build up my SE and top speed in preparation for the season (June).
bevolution!
January 8, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 7 - Nanocycle 1: Lower Body Fatigue
Mag/Dur An-1//An-2[/b]
Current Condition:
I’m feeling good, but my thoracic erectors and lower/middle traps are a bit sore. It’ll go away soon though.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 15 reps, 180 sec. rest
Hang Power Snatches
3 x 2 @ 172 lbs, 180 sec. rest
REA HF Abs
3 x 4 reps @ 25 lbs, 180 sec. rest
(Rotation B: )
16" Step Ups
2 x 16 (8 per leg) @ 170 lbs, 180 sec. rest
Good Mornings
2 x (8, 6) reps @ 170 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
Almost everything went well today. The snatches were easy, yet again, as was everything else, despite my back being tired. Fatigue did catch up with me on the good mornings though. I could’ve done 8 reps easily on the second set, but I decided not to even risk pushing it. My back has taken a lot of pounding recently and it’s probably best not to push it.
bevolution!
January 10, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 8 - Nanocycle 1: Lower Body
Mag/Dur An-1//An-2[/b]
Current Condition:
I didn’t get as much sleep as I could’ve wanted last night. I feel good though. Plenty of energy.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 15 reps, 180 sec. rest
Hang Power Snatches
3 x 2 @ 177 lbs, 180 sec. rest
REA HF Abs
3 x 4 reps @ 25 lbs, 180 sec. rest
(Rotation B: )
16"Step Ups
2 x 16 (8 per leg) @ 175 lbs, 180 sec. rest
Good Mornings
2 x (8, 8) reps @ 175 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
I tweaked something in my lower back last session. I don’t know exactly what it was, but all of the muscles around the back of my pelvis tightened up and I couldn’t even bend over without pain. A lot of isometrics and meditation seems to have cleared it up though, and I was near 100% for today’s work.
Again, everything was easy. I was a bit tired out on the third set of snatches, but given the sleep deficit I was under, I’m not surprised. I still want 3 x 2 @ 202 lbs before the month is out and I have no doubt I’ll get it.
bevolution!
January 12, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 9 - Nanocycle 1: Lower Body
Mag/Dur An-1//An-2[/b]
Current Condition:
I’m back on my school schedule and that means sleep was a bit lacking. I was a bit tired all morning and a bit of the afternoon, but by the time the session rolled around I was ready to go.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 15 reps, 180 sec. rest
Hang Power Snatches
3 x 2 @ 182 lbs, 180 sec. rest
REA HF Abs
3 x 5 reps @ 10 lbs, 180 sec. rest
(Rotation B: )
16"Step Ups
1 x 16 (8 per leg) @ 180 lbs, 180 sec. rest
Good Mornings
1 x 8 reps @ 180 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
182 lbs was even easier than 177 was last session. 3 x 2 @ 202 should be in the bag before the month is out, and then right back to the track in preparation for the season.
After the snatch rotations, I only felt like doing one set of each assistance exercise. I wasn’t too tired or anything, just a bit bored and so I called it quits a bit early.
I’ve got 4 classes tomorrow and am looking forward to meeting some new people. Even more so though, I’m looking forward to Wednesday’s training session.
bevolution!
January 14, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 10 - Nanocycle 1: Lower Body
Mag/Dur An-1//An-2[/b]
Current Condition:
After 12 hours in school yesterday my back was knotted up like tangled bungee cords when I woke up this morning. Idiot that I am, I neglected to do any mobility work and I paid for it. I was feeling weak as a kitten.
On a positive note though, no school today. I was supposed to go, but the roads were so bad that it was canceled. And since I live in Alaska, you know it had to be bad.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 10 reps, 180 sec. rest
Hang Power Snatches
3 x 2 @ 187 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
With my back all screwed up I didn’t know what I was going to do. Even the bar felt heavy and I actually missed a warmup rep at 162 lbs. I got my head into the game though and managed all 3 x 2 @ 187 lbs. It wasn’t easy, but I did it.
After that, I tried to do some assistance work, but on the first rep of GMs my back just couldn’t take it. I’m actually surprised I managed the snatches at all, but “mind over matter” and all that.
Now that I’ve been forced to remember how hard sitting in a chair all day can be on the body, I’m going to make sure to really hammer the mobility work. I’ve got another 12 hour day tomorrow, but I’ll be ready again on Friday.
What kind of mobility work?
All kinds. I like to use longer duration holds, ballistic stretches, just about everything. I really need to focus around my hips and lower back though, as they’re where most of the problem is coming from.
No “traditional” mobility drills?
I don’t know what you mean. I stretch regularly, but I don’t have room for hurdle drills or anything.
When is your first race?
There’s a single indoor meet hosted by my college on the 28th of February. After that, there’s nothing until early June.
I don’t expect to go too fast on the 28th, although I think I’ll probably PR, but I’ll definitely be ready by June.
June, dang RJ, you need to get out of the frozen tundra:) I’m freakin’ out and not going outside for movement work this week because it dropped into the 40’s in the early mornings.