I’ve been a member here for a long time but been away a while as I was into weightlifting (OLs), but that has finished and I’m gonna give track and field another go.
About me;
26 years old
88kg (193lbs)
5’10
I’m hoping to compete in the throws and maybe a sprint and a jump or two next year for my local team in a regional league. I’m also going to compete in (‘raw’) unequipped powerlifting meets.
The weights I’m lifting now are:
Snatch: about 90kgs
C&J: about 120kgs
Power Clean: about 125kgs
Squat: 180kg (full or ‘ATG’)
Bench: 112.5kg (not paused), had a shoulder injury for couple of months…
Deadlift: 200kg
I can run the 100m under 13 seconds, throw the shot nearly 12m, Discus 35m, Javelin 40m-ish.
I will be doing a lot of tempo running to get in shape for training, over the autumn and winter, then move on to more specific speed work in the spring. I’ll update with my training this week in a bit.
OK so this past week I’ve done some running and some throws and some lifting as follows:
(fast tempo is 14.5-16 secs for 100m)
Sun
Squat: 5x5x140kg
Romanian Deadlift: to 210kg, 5x150, 5x155kg
Weighted Hypers
later
5x100m fast (for me) (13-14.5 secs)
Mon AM
5x100m fast tempo
Mon PM
5x100m fast tempo
Tues AM
5x100m fast tempo
Tues PM:
Throws
Shot 7.26kg ~8 throws to 11.50m
Shot 5kg ~10 throws to 14.90m
OH Shot 5kg ~8 throws to 19m
Discus 2kg ~15 throws to 35-40m (no markings in sector)
Javelin ~ 15 throws to 45-50m
8x100m fast tempo
Wed AM:
6x100m fast tempo.
Wed PM:
Squat: to 172.5, fail 182.5
Deadlift: to 190, fail 202.5
Bench Press: …100,105,112.5
Thurs AM
1x100m - stopped here as adductor especially tight/sore
Machine Rows: up to 5x90kg
Dumbbell Rows: 2x5-6x50kg each arm
Javelin (600g) standing: about 20 throws, to 36-38m
Discus (2k): x~15, to 35m (paced out)
Shot (4/6.25kg): x~30, some spin some glide 11.50/15m,
Some OHS
Discus ~10 to 35m again
Javelin (standing) ~10 nearer 40 this time
Shot (4k) ~20, near 15m
OHS (4k) ~5, ~19m?
I got a 7.26kg shot and 2kg discus in the post today, so I can use them at the weekend. Tomorrow morning I will do some tempo running, 8x100m and lift 5x5 squat/bench in evening, with assistance.
Some goals
End of 2008:
Squat 200kg
Bench 130kg
Deadlift 230kg
Shot: 13m
Discus: 42m
Javelin 47.5m:
100m: 12.1 (stand start, flats)
Shot (7.26k): x~15, over 11m - improvement
Discus (2k): x~8, to 32-33m.
Bench Press: 6x70,5x75,3x80,3x85,3x90 fast reps
Machine Row: 3x3x85 fast
DB Bench Press: 2x12x25s fast
Assisted Dips: 2x10 (lvl 8/6 of assist) fast reps
Pec Deck!: up to 8x65
I’ve introduced a split now for the weights, still using a rough version of the ‘Texas method’.
I will now be doing full tempo sessions and/or medball work in the morning, and throws and weights just about every evening.
Throws:
Shot x~15 - further today, to about 12m
Discus x~5 - so-so
OHS x~5
Then lifting:
Power Clean (some from hang) …3x100,2x110,2x120,125
Clean: 130,140 best at 90
Squat: …6x130,3x140,3x150 fast reps
Deadlift: …202.5, 210 best at 90
Lunges: …8x60kg fast
Hypers: 15x10kg, 10x15kg
Situps: 2 sets inclined
Stretch
Tues
AM
Throws - mainly shot, about 8 throws, a few discus throws
PM
Throws again
Shot about 15 throws, measured this time, to 11.75m - I think this is actually the furthest so far.
Discus about 12 throws, up to near 35m, 1.75k over 35.
Sprints: 5x flying 20s (100%)
…
Swimming 6x50m breaststroke.
I’ve decided to change things again, with speed work twice a week now - this will be in the form of top speed work for the moment. When I get some spikes I’ll move on to starts - in a couple of weeks.
Ordered some spikes and throwing shoes today, should arrive within a week.
PM: throws/plyos
Shot x~10, to 12.20m, best so far…
Discs x~6, to ~34m - better
Bunny hops on track: about 20, going around 2.5m each of multiple jumps
Long jump of 8 step run up: x4-5, up to about 4.80m (paced out with feet)
Triple jump: couple from still start, couple with run up, not far!
Weights:
Clean to 135, fail 145
Squat to 170, fail 185
Deadlift to 200, fail 215
SLDL 150x5, 160x5
Hypers 8x20kg
I won’t be going so heavy for a while, I’ll test 5rms once a week for a few weeks, starting off conservatively - squat 5x155, bench 5x90, deadlift 5x175. This should allow me more energy for speed/power work for a while.
Update of goals: will now focus on shot first, aim for 13m in 6 weeks, 14m by end of year. Aim for discus is 40m in 8 weeks. I will be doing a lot of speed/power work as well as technique drills to help meet these goals, with less tempo runs for the time being.
Will be throwing sometimes with a discus thrower who trains at the OL gym I go to, and over the winter hopefully training with his squad with Mike Winch (former GB thrower)
Good warm up,
Long jump off full run up: x4, to 4.7m (wow that sucks!)
with Standing long jumps between, x3, all 2.6-2.65m.
200m: 30.97! this was to test how (un)fit I am, I ran it quite well at an even pace so this was a good test. I’ll use 200m runs as a test of fitness every 2-3 weeks for a while.
Throws - discus measured at over 36m, which I’m quite happy with as a starting point. Trained with a discus thrower later on in the evening and picked up some tips:
weight on left leg at the back
keep turning on right foot in the middle
focal point in distance
straight arm at release
It’s been hot and muggy at night and that makes it hard for me to get sleep - gave up each night. Caught up over the last couple of days though. Should get used to the warmer weather over time.
Sat I did:
Throws in the morning - discus is getting more consistent, shot went alright, then weights:
Hang Power Clean: 2x110,120,3x110
Hang full/power clean: 3x110, 4x110, 3x120
Bench Press: up to 2x100, 6x80
DB Bench: 6x40
Flyes: 2x6x15
Situps
Chins
Dips
Bent forward rows
Later - got my new spikes:
3x100m faster each time
3xLJ: 4.90,5.00,4.90
As I can jump 5.00 and need only get close to 6.00 to easily make my team (for next year), I’m now going to focus on long jump as well, so will change workouts to work on top speed and hops! Will make more of an effort to do tempo workouts now as well.
I will be interested to see how your sprinting progresses as your starting time for the 100m is similar to mine, but you are much stronger in the gym than I am.
No my pc is 125 now, and full clean 140. I’m not great at explaining my weights workouts sometimes - there were more full cleans in those heavier sets than power ones. Snatch has always been a weakness and pc a strength for some reason!
This morning I did some jumps and light weights:
Long Jump x4, to about 5.20 (not sure of take off) - had trouble with the run up today, but was flying a little farther.
Squat: …2x140,2x140
Bench: to 115 very close but failed
Rom DL: to 200, not hard
Change of plan to last night’s training - did an athletics session organised by the gym at the track where I train.
We did sprint drills, high jump, long jump, shot, and 40/60/80/100m, and my results were:
1.40 (6 strides), 5.02, 11.32, 12.6 (ht) for 100m, all in flats (as I was just expecting to be doing discus really).
…
Weights this morning
Bench Press: to 115kg - much better, not a great strain here
Squat: to 5x160
DB Bench: 2x6x35 fast
Dips: 2x6xbw fast
Chins: 10
Machine row: to 3x105kg
Rom DL: to 215, then 2x6x140 fast
Flies: 2x8x12.5, 8x15.