Bench - 3x4 @ 265
Incline - 3x10 @ 155 pw/
Upright Row - 3x10 @ 35 dumbells
Bent Row - 2x10 @ 135 pw/
Incline Fly - 2x6 @ 35
BW Squat - 2x60
Track -
3x40 Weighted -
5.97, 5.59, 5.37
3x40
5.13, 5.03, 5.10
2x55
6.82, 6.68
Notes - if the 55 is any indication i shall be running one of my slower times in a while. O well must start somewhere.
Squat - 3x4 @ 245
Track
3x60m
7.62@90%, xxx, 7.34
2xlong jump
appx 19ish
2xtriple jump
appx 37ish
Notes - haha its not looking good folks, here are approximations
100m
11.29 or lower - 1%
11.30 to 11.50 - 8%
11.50 to 11.70 - 30%
11.70 to 11.90 - 35%
11.90 to 12.10 - 15%
12.10 or above - 11%
Long Jump
18’5 or lower - 10%
18’6 to 19’5 - 30%
19’6 to 20’5 - 40%
20’6 to 21’5 - 15%
21’6 or over - 5%
Triple Jump
I dont care enough to even put anything probably 37 or 38
Needless to say its going to be a shytfest.
frank says you will run 11.8x based on your 60…or should i say shitxty
Frank is giving me too much credit.
However frank is not aware of my bag of tricks and he needs to remember the 5th of november.
Haha, add about a second and subtract about 2ft and those are my percentages right now.
And the results
19’1 long jump absolute shyt, I guess just need to get back into it, taking a few short approaches in practice didnt cut it.
100m - 11.69 Got 2nd in my heat but didnt make finals, pretty pleased with this considering the 3-4mth lay off i had first semester, this is about where I would normally start in a season so hopefully get better from there now that I’m actually doing sprint training again.
Weather was absolutely great mid 80’s and a slightly tailwind for the 100, I got 7th and only 6th made finals.
In the prelims Drob ran 10.52 with a below average start but took the lead at about 25-30 and at 60 really started pulling away, 2nd I believe was 10.86 and Mortac was 3rd in 11.28.
Mreoyn I believe ran 12.38 in my heat.
The only bad thing was they held us for over an hour after calling us for the 100, which needless to say wears you if you warmed up expecting to run over an hour earlier and sitting out in the heat didnt help. But the weather conditions were great.
In the finals Drob took first and Mortac took 3rd. I am not sure of the times as I was not there but I believe Drob lowered his time from prelims and Mortac ran similiar to prelims, but you will have to wait for one of them to get back to know more.
Just on a side note meeting mreoyn and drob was cool. Both of the guys were great. Drob is definately one of the most focused, least arrogant sprinters I know that are of that high of a caliber. He was great guy to talk to, and didnt have my head on a platter even though the meet could have been run a lot better. He definately knows what he is talking about and I hope he makes some big improvements next year. Mreoyn is also very cool and did well for his first meet. If he keeps it up he should be able to improve. And Mortac well yea he was my coach so I dont need to post comments besides the fact that I will dominate him come indoors.
finals i calculate drob 10.42 me 11.48
Bench - 275 x 4,3,2
Close Grip Incline - 3x6 @ 135 pw/
Dumbell Military - 3x4 @ 35
Reverse Fly - 3x10 @ 10 pw/
Concentration Curl 3x8 @ 35
Stabiliser Lunge - 2x20
Stabiliser Squat - 2x20
Abs
Track
3x40 w/1lb weight
5.97, 5.69, 5.39
2x3x40
5.21, xxx, 5.19
5.03, 5.22, 5.13
Notes - felt good going into the bench, actually didnt expect to do that good, but I wont complain. Hopefully will get it up to 3x4 next time, but I think it might take 2 more attempts.
Track felt like junk but the times dont really show it too much, actually pulled that 5.03 outta my ass, so I will stay at this distance one more time since it was the day after the meet the times were probably a little slower than they should have been, but the weather was great.
Thats about all I got, maybe I will be able to find another shyt meet close by before it snows.
Track
2x3x40m bounds 2/5m
3x10 2 hand goal post touches 3m
2x5x20m hill runs 30sec/5m
800m easy 3min flat
Weights
Squat - 3x4 @ 255
Front Squat - 2x8 @ 155
BW Squat - 2x70
Single Leg Calve Raise - 2x40
Side Bends - 3x50 @ 25
Notes - nothing really, everything went as expected. Decided to do more stuff on the track than I have been, I mean not much but wanted to get out of the weightroom, weightroom is not where you lower your times, the track is.
Typographical error hints at true statement for some 
Yes for 12 year olds who have no general strength. Even then sprinting needs to be a large part of it.
Do you have a consistent weekly split right now? Sorry if you’ve covered this before but I can’t seem to find it. Thanks.
Deadlift - 3x4 @ 275
Arm Swing - 6x45sec @ 15
Abs
Notes - have actually been doing abs a lot since coming back from vacation, often forget to post them but have been doing roughly 500-600 reps per day from 0 before hand.
Mreoyn - no I really havent had a steady split, what I try to follow is as follows
Monday - sprints 30 + add 10 after no pr
bench progression + 2 chest exercise
and 2 back exercises usually paired
Tuesday - bounds/jumps + squat progression
and 2 leg exercises
Wednesday - deadlift progression + 1 or 2 more exercises
Thursday - same as monday
Friday - same as tuesday
Also do 2 general leg exercises m,t,th,f
All exercises that are not progression are basically used to maintain or control hypertrophy.
Althought this is what I try to follow it basically follows my current philosophy at this time, however I would caution my workouts would look extremely different if I were to have more time at various times during the day to train.
Thanks for posting this. However, I am not quite making the connection between this plan and some of your other ideas we’ve discused. For example you said that you thought the necessary hypertrophy of the prime movers could probably be taken care of through specific movements such as sprints, bounds, hills, etc. but you have a lot of weightroom lower body exercises.
I’d love to hear any thoughts/explanations why you include certain components and why you structure your training the way you do. I know thats a little bit ambiguous and the set up would be different if not for time restrictions but I’d like to hear whatever you’ve got to say.
Thanks.
Track
3x40m w/1lb weights
6.28, 5.69, 5.46
2x3x40
5.00, 5.13, 5.22*
5.09, 5.03, 5.19
Weights
Bench - 1x4, 2x3 @ 275
Incline Press - 3x10 @ 160 pw/
Dumbell Row - 3x8 @ 85
Flys - 3x10 @ 30 pw/
Reverse Flys - 3x10 @ 10
*mp3 player malfunction
Notes - times were anger aided so a pr was due to happen which it did at 5.00. Some random kid doing gay stretches than gay workout acting tuff = pr for me. Also had a semibad day at work. But by far my best day on the track in a long time.
Myreon I will reply to that later, dont have time right now
Thats cool. As usual, no rush.
Track -
3x30m ankling
3x30m right leg cycles
3x30m left leg cycles
1x800m easy
Weights
Squat - 3x4 @ 255
Leg Curl - 3x6 @ 100 pw/
Leg Extension - 3x15 @ 100
Abs
Notes - nothing to talk about, not much time to talk, big festival here this weekend so wont be on to talk much if at all.
Track
3x40m w/1lb weights
6.14, 5.50, 5.34
5.10, 5.13, 5.06
5.15, 4.94, 4.97
Weights
Bench - 2x4, 1x3 @ 275
Close Grip Bench - 3x6 @ 155 pw/
Wide Grip Bench - 3x6 @ 155
Military Press - 1x17, 1x13 @ 35 pw/
Upright Rows - 2x7 @ 35
Stabiliser Lunges - 2x20 pw/
Stabiliser Squats - 2x20
Notes - Continued improvement, I dont think I will be able to pr again in the 40 though that was pretty much everything I had in the tank in anger and loud music, we shall see tho.
Weights
Squat - 3x4 @ 260
Hack Squat - 3x6 @ 225
Step Ups - 3x30 @ bw
Squat - 2x70 @ bw
SL Calve Raise - 2x40 @ bw
Side Bends - 3x50 @ 25
Notes - it rained so no track today, hopefully tomorrow is better, Mreoyn I havent forgot I’ll get to ur question sometime soon.
Track
3x40 w/ 1lb weights
5.81, 5.34, 5.50
2x3x40
5.13*, 5.00, 4.91
4.97, 5.03, 5.13
*slightly slow timing prob .1ish faster
Weights
Bench - 3x3 @ 280
Close Grip Incline Press - 3x8 @ 135 pw/
Incline Press - 3x6 @ 135 pw/
Dumbell Bent Row - 3x4 @ 100 pw/
Dumbell Bent Row - 3x10 @ 35
Flys - 2x10 @ 35 pw/
Shrugs - 2x8 @ 185
Notes - the running felt awesome, the bench was easy in comparision to the 275 work I was doing, thinking about going up to 285, but may stick at 280 for 1 more day, hoping to finish the 3x3 at 295-300 in a 4 weeks or so depending on how progress goes maybe more. Tomorrow is the last day of my internship, then I have to help my gf move for a week and I am going back to my hometown for a week so hopefully my training doesnt get screwed over too much, I will probably take one of the two weeks as an off week, we’ll see how it goes. Also I imagine I will be heading up to 50m here soon I doubt I will progress much more at 40m. Debating whether I will change the rep/set scheme for the 50s.