Nov 18th
work has been kicking my ass lately. 18 hours yesterday with only 4 hours sleep. Going to hit speed tomorrow if I can catch up on my rest.
Cheers,
Chris
Nov 19th - top speed/plyos/weights
Did top speed work tonight and some short accel work.
Due to work committments I missed a couple of workouts so I came today ready to blast some good sprints out 
Usual warmup with drills, light plyos, strides
3 x 40 emter strides
4 x 50 accels in flats
3 x 50 accels in spikes
3 x 30 flying 30s with 40 meter runup
Went to do my second set and had a huge calf cramp coming off the bend to the straight.
Decided to cut top speed work short and just do some straight 20s from the set position.
4 x 20 from set position felt pretty good and explosive.
plyos:
3 x sprint bounds
3 x squat jumps
2 x running A’s
Weights:
3 sets squats (up to 245 for double, felt alittle unstable through my core)
6 sets reverse leg press (155 for sets of 8)
6 sets ham curl (light weight for ham rehab)
2 sets of bench (205 for 4)
2 sets chins (8 reps)
2 sets standing shoulder press (115 for 4 reps)
Good workout felt pretty quick today.
Cheers,
Chris
Nov 20 cycling/core/anc weights and flexibility
Did a fairly light workout.
Rode the bike for 15 minutes (120bpm, heartrate around 125)
4 sets weighted incline bench situps
4 sets hanging leg raises
3 sets adductor
3 sets abductor
6 sets light calf raise
15 minutes of flexibility
Nice light workout. Speed again tonight
Chris
Nov 21 - speed/weights/light plyos
Did short speed tonight. Felt pretty good. Still a bit of residual soreness in my calf from my cramp on Wed night.
usual warmup followed by:
4 x 50 strides
3 x 30 accels
4 x 30 meter from set position (no blocks)
4 x 20 meter from set position (no blocks)
weights:
3 sets backsquats (275 for double) with two sets of jumpsquats between sets
4 sets single leg reverse leg press (90kg for 6 reps)
3 sets bench (205 for 5 reps)
2 sets chins (8 reps)
2 sets standing shoulder press (115 for 6 reps very explosive)
4 sets ham curls (rehab)
3 sets seated calf raise (light - 100 pounds) for rehab
Good workout. Feel my tiredness a little from lack of sleep but felt pretty decent doing the accels. Soon time to get the blocks out
cheers,
Chris
Nov 24 Max speed/plyos/weights
usual warmup followed by:
4 x 50 meter strides
3 x 40 meter accels
6 x flying 30 with 40 meter runup and 40 meter decel zone
3 sets iso pause squat with explosive jump to high box
2 sets of jumpsquats
2 sets backsquats (265 for triple) with 1 set of tuck jumps and 1 set sof squat jumps between sets
4 sets reverse leg press (90kg for 5 reps)
4 sets ham curls (rehab)
2 sets bench (205 for 5)
2 sets chins (8 reps)
2 sets standing shoulder press (115 for 6)
Good workout. Felt a little sloppy technique wise but otherwise good.
Cheers,
Chris
nov 25th cycling, core, anc weights
Good workout tonight.
15 minutes on the bike 120 rpm HR 118bpm
stretching
5 sets weighted incline situps
4 sets hanging leg raises
4 sets alt knee situps
3 sets adductor
3 sets abductor
stretching
Nice easy workout but hit the core hard.
Cheers,
Chris
Nov 27 Speed/plyos/weights
Usual warmup (2 laps, stretching, drills ,light bounding)
4 x 50 strides in flats
4 x 50 accels in spikes
Speed:
4 x 10 from the blocks
4 x 20 from the blocks
3 x 50 standing start
plyos:
3 x (squat jump, depth jump, tuck jump)
Weights:
4 sets squats (up to 275 for crappy double)
6 sets rev leg press (up to 90kg) for 6 reps
4 sets ham curls light
3 sets bench (up to 225 for double, again crap)
3 set chins (8 reps)
3 sets calf raise (heel rehab)
Feeling a little down about my workouts lately. It is a REAL pain in the ass trying to get speed done where I am training when the track team is on the track. They tie up 4 lanes and the coaches will not let non-members sprint/train in those lanes. (Even though I pay full monthly membership prices just to run on the track)
Basically I have to sprint and avoid the joggers. It sucked ass today for blocks as the joggers were jogging backwards on the track. I could pay around 500 bucks to train with them but that is such a huge waste of money considering I follow my own program.
On a positive note there are a few guys I talk to from the team that are very helpful and are strong/fast athletes.
Anyways, things are going pretty well. Hamstring is recovering nicely. (Left ham is almost back to the same strength as my right ham but the stretch reflex isnt there yet) Speed feels decent but weights feel weak an uncoordinated lately. Just not feeling overly excited about my progress the past week or so…
Cheers
Chris
Dec 1st Speed/weights
Had a good workout tonight.
4 x 50 strides
4 x 50 accels (in spikes)
6 x flying 30’s with 40 meter runup
weights:
3 sets front squats (225 x 3)
3 sets back squats (225 x 3)
6 sets reverse leg press (100kg for 5 reps)
4 sets hip extension machine
3 sets bench (225 for good double)
3 sets chins (8 reps)
2 sets hang clean (135 for 5)
2 sets seated calf raises (100 pounds for 15 reps)
Workout felt good. I was partying saturday night and didnt get much sleep but still felt pretty good today.
cheers,
Chris
Good to see things are back on track. Are you competing any time soon?
Thanks man
First meet is next Saturday (Dec 13th) Planning to run the 60 and possibly the 200. I am not expecting anything near a PB. Anything in the 7.5 range would be great.
cheers,
Chris
Dec 3rd Speed/weights
Had a pretty intense workout tonight. Was originally going to do short speed but decided to work on technique and have a few people watch me again.
Did usual warmup
then 5 x 100 strides
4 x 80 accels
4 x 50 @ 95%
Then
8 x 100 @90%
Running at 90% my mechanical issues (lack of leg drive on the lead leg) are not as pronounced. Have to decide how to approach this now.
Felt good running a bit of the longer stuff. running very smooth and things feel pretty good.
then hit weights:
3 sets bench (225 for triple)
3 sets chins (5-8 reps)
3 sets standing shoulder press 115 for 5 explosive
Decided not to hit legs after all the speedwork. I’ll hit them again on Friday during strength endurance.
cheers,
Chris
Dec 5th Speed/plyos/weights
Had a good workout tonight!
Usual warmup:
2 laps, light stretching
2 x A’s, B’s, heel under drills
3 x 100meter strides with 50 meter walk in between
4 x 50 strides in flats
3 x 50 accels in spikes
2 x 50meter at 90-95% First one was in 6.3 seconds with a gradual accel in the first 25 meters from standing start
Second one came out a little harder and then relaxed at the half way mark and went 6.1 seconds. Pretty happy with this.
Should be able to run 5.8 from the blocks flat out with a good start for 50 meters.
Then 3 x 40m running A’s at walking pace
4 x 30m running A’s at walking pace
2 x 25m meter lunge walk
plyos:
3 sets 5 reps iso squat pause with jump to high box
Weights:
3 sets front squats (225 for double)
2 sets back squats 225 for triple
4 sets single leg rev leg press 185 for 6 reps
4 sets hip machine (10 reps)
3 sets depletion pushups
3 sets depletion chins
Good workout. Feeling a little tired now and was too cooked to hit core. Going to do anc weights and core tomorrow and rest Sunday.
Cheers,
Chris
Dec 6 Core/anc weights
3 sets hanging leg raise
4 sets weighted incline situps
3 sets machine crunches
4 sets side bends with 50 pounds dumbell
4 sets hypers
3 sets adductor
3 sets abductor
Good workout, core feels solid
Cheers,
Chris
Dec 8 Top speed/weights
Warmup:
2 laps
side hops
2 x (A’s, B’s, Heel unders)
3 x 100 strides with 50 meter walk
4 x 50 strides in flats
Speed:
4 x 50 meter accels
2 x 3 x flying 30 with 40 meter runup
2 x 50 from standing start
weights:
3 sets front squats (205 for 3)
3 sets back squats (245 for 5 reps)
4 sets single leg rev leg press (110kg for 6 reps)
4 sets hip machine (sets of 6)
Good workout tonight. Speed felt solid
Cheers,
Chris
Dec 9th weights/core
Weights:
3 sets bench (up to 245 for double)
3 sets chins
4 sets hanging leg raise
4 sets weighted incline situps
Had to cut the workout short as my wife came by to pick me up.
My first meet is scheduled for this saturday but I have to cancel.
My wifes grandmother just had a massive heart attack and it doesnt look good.
Been a rough couple of months for my wife. She lost her grandfather about 2 months ago, her uncle suddenly died from a heart attack about 6 weeks ago and now her grandmother is gravely ill and not expected to last more than a couple of days.
I’ll be posting again next week I think
Chris
Sorry to hear that. I hope all works out for the best.
thanks man,
I ended up able to run today but didn’t feel all that great during the race. Good thing is my ham feels ok. Bad thing was my start was shitty and I shut down at around 55 instead of the 60.
Ran 7.80 for 60m FAT.
Last time I ran an indoor 60 meter was late 1995 LOL!
Cheers,
Chris
Good going Chris - after a stressful week .
Thanks Gloop,
I think I can muster 7.50 or so before the end of the year.
My reaction and first few steps out of the blocks wasn’t the greatest. I also didn’t lean at all at the end. I am happy considering it was my first indoor race in so long.
Cheers,
Chris