Tom's Speed and Strength Journal

Members Area My Training Journal
21

DELOAD WEEK

yesterday -

CG Press
70kgx12
70kgx12
70kgx10

Supine rows
BW+5kg x10
BW+5kg x10
BW+5kg x10
BW+5kg x10
BW+5kg x10

BB curl
42.5kg x10
42.5kg x10
42.5kg x10
42.5kg x10
42.5kg x10

+rear delt flies ss with push downs.

22

Today, could not sprint because of torrential rain - the park where i usually go was boggy. There are no proper facilities for speed training for about 70 miles from here so i substituted. Its a deload week anyway so i dont mind missing some speed work, the weights are all lighter too.

DELOAD WEEK

am
Power clean from blocks (12" blocks)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5

+plank work

pm
Squat
60kgx5
60kgx5
60kgx5
80kgx3
100kgx10
100kgx10
100kgx10

  • some light lunges and split squats.
23

Track warm up

TEMPO
100x100x100x100x100x100

cool down, stretch & roll

24

DELOAD WEEK (LAST SESSION)

Power Clean(from 15" blocks)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx5
60kgx5
70kgx5
70kgx5
80kgx5
80kgx5

Speed
10m
10m
10m
10m
10m

Proper work begins Sunday!!

25

Deload over: back to real work. Im pleased with the results of the deload.

am.

SPEED - Grass, hand timed

Track warm up
A’s
strides
B’s
strides
Butt kicks
strides
groiners
strides
bicycles
strides
A’s

Suitably warm after that.

30m +10kg sled

  • 5.1s - yuck
  • 4.94s
  • 5.03s
  • 4.97s
  • 4.97s

no pr’s here

Flying 30m +10kg sled

  • 4.15s
  • 4.31s
  • 4.25s
  • 4.25s
  • 4.37s

THROWING
OHB shot throw

  • 16.9m
  • 18m PR
  • 17.6m
  • 18.4m - massive PR by almost 1m
  • 18.1m

excellent! my goal was to get 18m by the end of the year. going for 20m now!

BLFT with shot

  • 15.5m PR
  • 15.45m
  • x slipped release
  • 15.75m - again a PR by almost 1m!
  • x crap

pm

Upper

CG PRESS
20kgxlots
40kgx10
50kgx8
50kgx6
60kgx3

60kgx5
70kgx5
77.5kgx12 PR - only got 9 reps last cycle.

72.5kgx10
72.5kgx10
72.5kgx10
72.5kgx8

SUPINE ROW ss Push down
BW + 7.5kg x10 / Green band x25
BW + 7.5kg x10 / Green band x15
BW + 7.5kg x10 / Green band x15
BW + 7.5kg x10 / Green band x15
BW + 7.5kg x10 / Green band x15

BB CURL ss rear delt fly
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20

good day all in all. shame for no speed PR’s but im not looking into the times much as theyre hand timed and very innacurate. Loving the athletics on atm.Usain bolt last night was UNREAL as was Ennis! I was pleased to see Dwain make the final too.

26

pm

Tempo

Track warm up

100x100x100x100x100

27

POWER CLEAN FROM BLOCKS (12" BLOCKS)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx5
60kgx5
70kgx5
70kgx5
80kgx5
80kgx5
90kgx5 - PR
100KGx3 - MASSIVE PR
100kgX1
100kgX1
100kgX1

Excellent!

Snatch grip pulls from blocks
105kgx5
105kgx5
110kgx5
120kgx5

light

BIKE TEMPO - more like ME than tempo

  • 20s ME
    delt prehab
  • 20s ME
    push ups
  • 20s ME
    delt prehab
  • 20s ME
    supine bridges
  • 20s ME
    supine bridges
  • 20s ME
    supine bridges
  • 20s ME
    supine bridges

OMG im dying - pretty much died, feeling sick etc… straight into a freezing cold shower.

downstars just in time to watch Bolt 19.19 - that is UNREAL.