Track, field, and lifting

Sat 2nd Aug

Morning: couple of sprints
30m from crouched start x3
50m " x2

Afternoon Meet: throws

Did the hammer to make up the numbers - won’t mention the distance!!

Shot 11.59, one over 12, just lost balance over the board.
Discus 31.xx had trouble here… height but no speed. Much work needed over the winter.

So-so return.

Sun 3rd Aug

PM: sprints and weights

Bench Press: to 110 (easy), 120 just missed
Machine row: to 3x110kg
DB Bench: 5x40s,5x45s
Dips: 3 fast sets x8
Chins: 12 reps strict
Pec Machine (benches all in use so no flies): to 5x90kg

Then a few sprints in the rain:
30m: 4.10 (warm up), 3.84
50m: 6.22

these were from standing start, which seems better for me at the moment. I’ll have to work on block starts for competitions next year. I only have to do about 11.8 hand timed to make our team so pretty confident I can do that for next year.

Then:
Squats: …165,175,185 was going to rep out on 165 but changed mind during!
Romanian DL: …190,220, 5x170
Hypers: 10x15kg, 8x20kg, 10x15kg fast

Pretty good day - sprint times are dropping fast and weights still creeping up. Next week I’ll work on 30m starts and 60ms, with some tempo workouts which I’ve skipped!

This morning I did some bloody tempo runs for once, even with a 200m - total 1100m faster finish than start.

Then upper weights:

Bench: 5x90,92.5,95, 4x100
Machine Row
DB Bench
Dips
Flies.

More tempo in a minute.

Tomorrow - high jump mess around, and speed, lower weights high volume.

Did 800m of tempo runs last night in the end, a bit faster than in the morning. Started doing the tempo runs on grass to make it easier on the shins

Tues 5th Aug (morning) - rain all day today - light in morning, heavy in evening, so went to track this morning and will probably skip jumping this evening:

Good warm up and 2x60m, 7.62, 7.56
Squats: …4x5x150kg
Romanian DL: …5x180, 3x200
Hypers: 2x10x15kg fast
Lunges: 6x85kg, 8x70kg

Pretty happy with that, can’t be at my fastest an hour after waking so the times are ok, will repeat some 60ms next week. Some 100m runs on Thurs after tempo tomorrow.

Changed my goals somewhat:
Squat: 200kg within 6 weeks (end Sept) then switch to front squat
Bench Press: 150kg within 6 months (hoping the extra assistance work will pay off here)
Deadlift: 240kg withing 6 months (Rom DLs are going well)

Once these goals are met I can maintain strength for a while and focus on other qualities - mainly speed. In the meantime I’ll keep the volume of sprints low and focus on the weights targets.

Tue 5th Aug PM

High Jump: a lot of practice to get a feel for the run up, and cleared 1.44 at the end.
Long Jump: practice run ups and attempts - kept jumping off wrong foot! Heel is a little sore from a take off so will revert to trainers for these until I get some proper jumping spikes.

I’ll do less HJ/LJ and more speed/plyo work over the next few weeks. Then I’ll try some again and see what improvement I’ve made.

Wed 6th Aug AM

I was disappointed to miss 120 so badly on Sunday in the bench so I tried again this morning!..

Bench Press: …100,110,120 solid lift.
Machine Row: up to 3x105kg
DB Bench: 5x35s,5x40s,5x47.5s
Chins: 13
Dips: 2x6
Pec machine: up to 5x95kg

Wed 6th Aug PM

It was a warm breezy day today so I went down the track in search of an improvement in my 100m time.

The wind was stopping and starting and swirling so I picked the home straight where there was less wind. First run 12.12, ten minutes rest, then 12.31.

The first run I stumbled a little at the start, then it felt alright to 60m or so, then my shoulders felt knackered, and I started feeling as though I was going to lose my balance forward in the last 20m. Interesting as I don’t normally mess up sprints much.

The second run I got a breeze in my face for the 2nd half.

I was expecting 12.3-5 so I’m quite happy with that for now.

I then went into the gym did some ab work, press ups, and stretches.

Tomorrow I will do some speed work up to 60m, with some hops, then a lighter lower body weights session. I’m impatient to run under 12 seconds as I haven’t done that before! Now I am aiming for about 11.5 seconds by the end of the year, it seems I might be able to improve quickly, with fairly strong numbers in the weight room.

7/8/8 AM

Standing Long Jumps: about 5, to 2.7m
30m: few warm ups, then 3.9x
60m: 7.6x, 7.59
30m: 4.01
Romanian DL: …190, 225.
Front Squat: …140, 155
Hypers: 4 weighted sets fast, 25 reps unweighted
Lunges: 1 weighted set fast

Pretty good, considering I started just after 6am in the morning! Will throw some shot tonight, maybe practice javelin technique as my side/back is clearing up fast.

Last night I did some shot, about 4 throws at 11.-11.80 so I am getting some consistency there.

This morning weights:

Bench Press: 5x95, 6x100, 3x105
Chins: 14
Machine rows: to 2x115
Dips
Fly machine: to 5x105

Tempo this evening.

I decided that while I am very slow in the 200m I will do one of them to begin every tempo session from now on until I see a big improvement.

Tonight I did it in 29.5, at least that’s an improvement!

Then I did 8x100m on grass, most of them in just over 15.5 seconds. I will keep at the same speed and up the volume over the coming weeks.

This was followed by some situps and pressups and stretching in the gym.

9/8/8 AM

Sprints: w/u then

30m: 4.03
60m: 7.31
100m: 12.09

60 felt good, big improvement, as it was a pb I moved on to 100 again, that felt tired most of the way. I’ll concentrate on 80m next week and expect spending more time on top speed and speed endurance will help my 100 time now.

Shot: few throws around 11.50

SLJ: 5 jumps, 2 at 2.75m

I’m off to the gym to do OL + heavy lower weights soon.

Weights:

Power snatch: worked up to 80kg
Power clean: to 130,
Clean: 135, 140x
Squat: …2x150,170,190x
Deadlift: …170,200
Hypers: 10x20
Situps

Shouldn’t really have tried 190 squat with everything else before, but thought I had a chance so went for it. Will definitely switch to 5 rep sets for 2 weeks solid now.

Apart from one last bench press that is…

This morning I went to the track for a tempo session, but my 200 first messed it up. I did it in 28.7 and was knackered after resting 10 minutes hah. Did a couple of slow 100s, still tired, so quit there, rested a bit, then went to do upper weights:

Bench Press: …115, 125x close at least… then 7x100
Chins: 13 as fast as poss
DB Bench: 2x6x40 fast
Machine row: 3x115kg
Dips (crashing to the bottom): 8
DB row: 50kg, 12 reps left/10 right
Pec machine: …5x117.5, 3x125

I’m going to do some swimming later on, but not much.

This morning less than an hour after waking I did a long warm up then some 80ms: 9.91 & 9.97. Hopefully these were slow just because it was so early, but it could be I need to recover. However my weight training after went alright:

Squat: …5x150, 5x160, 3x170
Romanian DL: …5x190, 2x210
Lunges: 12x70 (dbs)
SLDL: 10x120
Lunges: 12x70
SLDL: 8x140
Leg ext: 10xstack
Hypers: highish reps with 10,15,10kg