see new micro below
lower body
Good workout today
10 minutes on bike
5 sets frontsquats 205 for doubles (60 seconds rest)
4 sets high pulls. Went up to 315 for a single. felt AWESOME
deadlifted 425 for single
3 x explosve calf raise and ham curl
cooldown
was a great workout 
cheers,
Chris
Awesome DL Chris -
I’ve decided I’m gonna do some lighter ones again once me ham’s ok
Nice job Chris! I feel that low 11 coming on real soon with all this strength you got
Thanks guys
ham definitely feels better. I have tripled the weight I can do in ham curls over the past month.
I’ll start the volume of running off slow and see how things go. I dont want to push anything after such a long layoff from running
Lots of work on grass and flat ground. Not going to hit as many hills as last year.
Anything in the 11s FAT would be AWESOME
Cheers,
Chris
11 should be no problem wat so ever. i actually think a sub eleven is possible with all that strength in you.
good luck!
thanks Komy Been a long time since I went under 11
Todays workout:
upper body
10 minutes on bike
5 sets bench (up to 225 for triple)
4 sets pulldowns (200 for ten)
3 sets dips (10 reps)
4 sets hanging leg raises (15)
4 sets hypers
good workout. Shouldnt have done the hypers so soon after the deadlift workout. Might affect squats on Friday. Will wait and see.
Cheers,
Chris
Woohoo! New squat best today… 
340 buried without belt or wraps
Only a 5 pound PR but it was much easier than 335 was a couple weeks ago
I thought I would be tired from the 425 dead two days ago but everything felt great.
Here is the workout rundown
10 minutes on bike following by dynamic stretching.
5 sets backsquats OLY RAW 340 for single!!!
4 sets snatch grip deads 275 for triple
3 sets RDLs 185 for 8
3 x (ham curl, calf raises, extensions)
5 minutes on the treadmill
Also had my weight/BF percentage taken. I am a little tubby 
198 pounds and 17.5% BF.
Taking the time off running has put a bit of pudge on me 
Goal is 11-12% by June 15th.
Cheers,
Chris
Good squat! Have fun these last days of expending all your CNS energy on lifting and watch out with the weights when you start sprinting. You wouldn’t want to get reinjured because you try to continue full steam in the weight room when starting to sprint again. LOL, we’ve been waiting forever for you to start sprinting again. We’ll have high expectations now
hehe thanks!
Fingers crossed things go well
Weights will be cut way back when I start sprinting again. I am prone to burnout when sprinting so I have to be careful
Ok here we go…
This is the transition to getting back to running.
What do you think? too much? too little?
GPP 3 weeks
Day 1 Speed Endurance/weights
Day 2 recovery/core
Day 3 Short speed/weights
Day 4 tempo
Day 5 REST
Day 6 SE2
Day 7 REST
Day 1 Speed/strength Endurance/upper body weights/core
6 x 120meter with 7 minutes rest
3 sets bench OR standing shoulder press
3 sets seated rows OR chins
3 hanging leg raise
3 weighted incline situps
cooldown
Day 2 recovery
4 x 4 x 100m with 45 seconds recovery on grass
Day 3 Short speed/weights
2 x 3 x 30 from blocks (4 minutes between reps, 7 minutes between sets)
3 sets backsquats (explosive heavy doubles)
3 x (explosive calf raise, leg extension, hamcurl)
cooldown
4 tempo
4 x 4 x 100m with 45 seconds recovery (pushups/situps between sets of tempo)
5 SE2
4 x 300m with 3 minutes rest (walk around the track)
[b] 6 REST
Day 7 REST[/b]
Doesnt look like much but I think it covers all the elements. I’ll adjust volume/intensities as I get fitter.
Thoughts? I start this weekend
I think it looks pretty good, Chris. Just play it by ear and adjust as needed. Can’t wait to see how your season goes! Good luck!
How fast are the 120s? Are they ins and outs or just a full 120m sprint?
120’s will be about 90-95% at first. Fast from the start.
Today is the first day back. I expect it to be an “interesting” session
Not going to run on the track today. Going to run on dirt/grass (whichever gives more traction)
Cheers,
Chris
Chris make sure u use some in’s and outs in ur warm up I forgot mine and … Ouch!
yep will do… Going to concentrate solely on good form and see how things feel.
Woohoo! First time back on the track in MONTHS
Things went pretty well. Here is the rundown: Ran on the indoor track
4 laps around track warmup
6 x 60 strides/accels
4 x B’s
dynamic stretching
6 x 80 meter with 2 lap walkaround. (~5 minutes rest between reps)
I was orginally going to do 6 x 120meter but couldnt hold form after 80 so I shortened the distance to 80 meter and shortened the rest from 7 minutes to ~5 minutes.
things felt good considering I have been off so long. I can really notice the rehab on my hamstring. I am ripping back on the track now compared to before. Arm action felt good and relaxed and my form was pretty good. Nice and tall and not too much backswing through the legs. (Thanks I think to my increased core strength)
Then did 8 minutes on the bike cooldown and hit weights
3 sets bench 205 x 5
3 sets single leg hamcurls (lightweight)
3 sets chins 8 reps
3 sets explosive calf raise
3 sets reverse hypers
That was it. Great workout. Looking forward to tempo tomorrow
Cheers,
Chris
Woohooo! Great! At last! Good luck in this new phase man!
thanks man
I am a little sore today but not too bad. I’ll see how I feel after tempo. If I am still sore tomorrow I’ll push the short speed workout to Thursday
tempo/core
8 x 200 tempo @70%
4 sets hanging leg raises
4 sets weighted incline situps
cycling/treadmill cooldown
Feel pretty good, most of the soreness from yesterday is now gone. Will see how I feel tomorrow about short speed. Might wait till Thursday night.
It’s good to be back
cheers,
Chris