TG's log to a sub 11/100m

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1

I figured i would start a log in hopes of getting some help in my goal of running sub11 100m.

m35 5’10" 200 12% bf
first season that im starting healthy.
started last season in jan with some physical issues.

first race last year, got injured during warmup

oct 31 #‘s 2005 beg of program
4.53 standing 30m
4.28 30m fly
8’ 1" SLJ
35’ OHT

dec 29th
4.62 standing 30m
4.5 30m fly
36’6" OHT
I did this testing on the 2nd high cns day of my 2nd microcycle(of 2nd meso). I should of tested on the first high cns day of the beg of my new meso

Goals
jan 15th-feb 1st compete in my first ever 100m race. get a time to set new goals

april

4.3 standing 30m
4.0 30m fly
40’ OHT
8’5" SLJ

micro 7

Monday: hills -
Speed work 8x40m
MB 3exercises, 2 sets x 5 reps
depth jump-SLJ 2 sets x 5 reps
High Pull 2x5,
Hang Clean 3x3
Box Squats 7x3 (1st 2 sets superset w 1 leg negatives, 2 reps each leg)
Reverse Hypers 3x6
Hanging Knee Raises 3x6
stretch hips

P.M. massage & contrast baths

Tuesday:
Tempo runs: 8x100m - @ 65% w/90sec rest
Dumbbell press 3x6
Pullups 3x6
SB Side Flexion 2x6
lying knee raises/twist 2x6
stretch hips

P.M. contrast bath

Wednesday: Rest & contrast baths

Thursday:
Speed work: flat ground
4x15m w/15m run-in
6x25m w/15m run in
MB 3 exercises, 2 sets x 5 reps
depth jump -SLJ 2 sets x 5reps
High Pull 2x2
split snatch 3x2+2
Deadlifts 5x4 superset w/1 LSquats 2sets 2 reps each leg
T-RDLS 2x8
Hanging Knee Raise 3x6
stretch hips
P.M. massage & contrast baths

Friday:
Tempo runs 150m @65% w/120sec rest
Split stance alt arm DBpress 3x6
pullups 3x6
SB Side Flexion 2x6
lying ab twist 2x6
stretch hips

P.M. contrast baths

Saturday
dynamic flexibilty routine
Supine lateral ball roll 3x10
MB rocky twist 3x6
Cable Wood Chops 3x8
functional push 3x8
Prone iso abs 3x30sec

P.M. contrats bath

SUN off!!!

I try also to take naps ED.

Mon ill start the journal

2

Finally starting my log!

Speed work 8x40m
MB 3exercises, 2 sets x 5 reps
depth jump-SLJ 2 sets x 5 reps
High Pull 2x5,
Hang Clean 3x3
Box Squats 7x3 (1st 2 sets superset w 1 leg negatives, 2 reps each leg)
Reverse Hypers 3x6
Hanging Knee Raises 3x6
stretch hips

…past couple days been feelin run down(personal stress, couple nights couldnt fall asleep till 2am, too much volume) started this meso with too much volume. at top was my supposed workout but I did the following. Im gonna spend the next 2 microcycles getting back to full recovery.

rained like hell here

6x30m flat indoors
MB
OHT 10lbs 4r
soccer throw 4k 4r
hip toss 4k 4r
knees achy. dont know why? weather too much speedwork& squatting for my knees?
didnt do my jumps, squats

stepups 185 6r total, 4sets
RDL 185 6r 3 sets
hanging leg raises BW 6r 2 sets
cook hip lift 6 reps toal, 2 sets

P.M. contrast bath, sauna

im thinking the speed work & squatting, OL’s,jumps all snowballed into my knees feeling achy. Going to drop the volume next meso by 25%? Im gonna start training like what I did for a high CNS day was too little then “jesus, i feel like i got hit by a truck” as with what i would feel the night! of a HIGH CNS day

3

Welcome to the training journal forums. It is a dark and sinister place. I’m the nuerotic distance runner. I hope you find yourself a place :wink:

4

thanx palmtag!

Tuesday:
Tempo runs: 8x100m - @ 65% w/90sec rest
Dumbbell press 3x6
Pullups 3x6
SB Side Flexion 2x6
lying knee raises/twist 2x6
stretch hips

P.M. contrast bath

Wednesday: Rest & contrast baths

Well yesterday did not look like above!!! woke up a little sick so I did the following as tempo, pool at gym was closed due to fecal contamination! no lie!

functional pull 3 sets 10 r
functional push 3 sets 10r
cable chop 4 sets/4 diffrent posaitions 10r
2 sets pullups 6 r
all :30 sec rest except for pullups 1.5 all done with very little intensity

today wed is rest! still sick! :frowning:
Im just gonna rest & rehab till next meso! week an a half away.

5

…from last wed to sun NO training. SICK :frowning:

yesterday MON
3 warmups 15m
3 X15m
1X25m
MB OHT 2 x3r
soccer throw 2x3r
hip toss 2x3r

high pull 2x4r
PS 2x4r
rev hyper 3x6r no squats knees still achy
hanging leg raises 3x4r
stretch

p.m. contrast bath
bed by 10pm

today tues littel sore at the glute ham tie in :slight_smile:

Im gonna start my next meso on next mon & start training with the mindset of “better to undertrain than overtrain”

6

wed off
thurs

3x10m warmup
3x15m
3x25m all hills

MB OHT, soccer throw, hip throw 2 sets each 5 reps

2 sets high pull 4 reps
2 sets cleans
2 sets squats “knees dont hurt”!!!
2 sets rev hyper
2 sets hanging leg raises

Fri

4 laps breaststroke
2 sets barbell press
2 sets pullups
…wasnt feelin it, ended it shortly

7

Hi

Wellcome to the site.

All the best- with sub-11.

keep it up man.

8

thanx shumon!

started my new meso today!
HILLS
3x10m warmup
3x15m
3x25m
2x35m faded at the end due to this hill is very steep. Thinkin i should keep the distance at 25m till i got the strength to go ALL 35m at a good pace. I luv hill work!

MB oht, soccer throw, hip toss all 2x5r
2sets high pulls 50kg 5,3r
3sets PS 40kg 4r
3sets squat 185 4r
3sets rev hyper 40lbs 6r
3sets hanging leg raises 5r
stretch hips, PW shake

P.M. contarst baths & massage

9

gotta update this sooner!

tues
dynamic fexibility
4x100 tempo’s
4x6 stnding press
4x6 pullups
2x6 SB side abs
static stretch hips

p.m. contarst baths & massage

wed off! :slight_smile: baths
thurs still not recovered :frowning:
fri
block work, race feb 4th 60m just for mental reasons. Never raced b4! :slight_smile:

4x20m from blocks
2x10m/15m run in
mb OHT 2x5, soccer throw 2x5

high pull 5x4 40kgs takin it ez
deadlift 2x4 225lbs aggravated my SI joint :frowning:

sat.
same as tues

sun off!

MON
accel/hills
3x15m
4x25m
2x35m

mb OHT 2x5
soccer throw 2x5

4x4 high pulls 50kgs
squat 165lbs 4x4
ecc squats 265 2x3
rev hypers 3x6
hanging leg raises 2x5
static stretch hips

p.m. massage & contrast baths:)

still takin me 2.5hrs to complete! :frowning: I might have to cut down on weights

10

I would think twice about doing eccentric squats. Are they really necessary?

11

Im not sure? tell me why you think they may not necassary?

12

Because they burn alot of energy and don’t give that much back in return. Plus they’re not the safest exercise (doing your max squat weight for multi-reps). How do you do more than 1 rep per set? Does someone help you back up for reps 2 and 3? Just trying to make sure I understand…

13

what is your 100m time now if you dont mind me asking?
also what is OHT? one hop throw? overhead throw? with a medball i presume?

good luck anyway. you have a big workload there. can you fit it all in with your career too?

14

Mortac8,

I do a neagative & the safety bars in the cage catch the bar, friend and I unload, put bar back up manually, reload do another rep. I’ll post later with my reasoning for eccentrics.

JoC,

never did a 100m race b4, I have my first 60m next sat. OverHeadThrow
the only time i have is standing 30m & fly
4.2 fly
4.5 standing
both on grass with sneakers(racing flats)

I coach H.S. throws & work only 2 hrs a day 4 days a week. So i can concentrate on sprinting. Im 35 so i got a little nest egg :slight_smile:

I always thought my workload was small in comparison to collegiate athletes, even tho i sholdnt compare. They do 3 days a week speed & 2-3 of weights , NO?

15

ok i see now about the workload. any chance there’s another job going like that for me? yes lots of college athletes train 10x a week. i presumed you were in a 40hrs per week job.

id love to train more but my body/workload dont allow. 6x is about the most i can get in. 2xhills, 2xtempo, 2xweights

im about a 4.5s standing 30m on grass aswell and i doubt id go sub 13.5s FAT 100m but i doubt ill ever race. let me know how you get on?
good luck…

16

…was too busy last week to input my last micro so ill start fresh this weeks recovery micro

Omegawave said my CNS was @ 3
.they were right, wasnt feelin right. Sat i did a 60m race & that probably didnt help my CNS

60m race 8.9! :frowning: i stopped like 10 m b4 thinking that was the finish lololol this is why im doin these, get all thos esilly race mistakes, butterflies behind me so when it comes down to when it counts i am mentally ready!

MON
hills/accel
2x15m
2x25m
2x35m
2x5 OHT mb over shoulder
…feelin a little drained so i skipped soccer throws & high pulls

knee was buggin me also so skipped squats
7x6 rev hypers
3x6 hanging leg raises
static stretch hips

pm massage & soft tissue work

17

How come and you had that test with OW?
Thanks!

18

i bought one! :slight_smile:

19

That’s good for you!
Give us some feedback as you go along; I am sure there are people here, who would like to see it!
Good luck!

20

Sweet. Did you get the full system or that new STAR+ unit? Please give us a review!