Weights/plyos tonight
Met up with an ex-olympic weightlifter tonight at the gym and did a bunch of technical work with him.
4 sets deads (315 for 3)
3 sets hang cleans (135)
3 sets squats (OLY style deep) 275
3 sets jump squats 135 for 20 reps
3 sets hanging leg raises
3 sets incline situps
Body is burnt after that. The guy gave me good pointers on technique for deads and cleans.
Cheers,
Chris
Strength end tonight
It is getting damn cold outside at night so I am doing my end stuff indoors.
circuits
3 x (pushups, situps, hypers)
3 x (hanging leg raise, running arms for 30 seconds with 5 pound dumbells)
5 x 15 second tows (partner resisted)
Was going to do a bit more (cooldown and stretching) but the fire alarm went off in the gym and we had to evacuate LOL!
Good workout though.
Cheers,
Chris
Moving into the next phase of training
Weather is getting cold, outside workouts twice a week, the rest inside…
Mon - Max Strength/plyos
Tue - Strength end circuit/core
Wed - Speed End
Thur - Strength/plyos/core
Fri - REST
Sat - Accel work
Sun - REST
Mon - strength/plyos
warmup on bike stretching
3 sets deadlifts
2 sets jumpsquats (20 reps, 135 pounds)
2 sets squats (oly for doubles)
3 sets pushpress
Tues - Strength end
warmup on bike stretching, drills
3 x (pushups, situps, floppies)
3 x (hanging leg raise, running arms 15 seconds)
5 sets tows (partner resisted 15 seconds)
Wed - Speed End (750 meters total volume)
1km jog, drills, strides
5 x 150 with 3 minutes rest at 80-85% effort
6 x 100m strides and lap jog for cooldown
Thur - Weights
3 sets deadlifts (sets of 3 reps)
2 sets speedsquats (oly for doubles ~60% of max)
2 sets jumpsquats (20 reps per set, 115 pounds)
3 sets hanging leg raise
3 sets incline situps
Fri - REST
Sat - speed (max velocity and speed end) 500m total volume
1km jog, dynamic stretching, drills, strides
3 x flying 20’s with 30-40 meter run up (6 minutes rest)
5 x 80m with 8 minutes rest
6 x 100m strides and lap jog cooldown
Sun - REST
I received my flu shot yesterday and I feel like total shite today. I dont know if I am having a reaction to it but I was DEAD this morning. Couldnt get up until 11:00am. (I have the day off work today)
My whole body aches, I have a headache and just feel like crap.
I wanted to do intervals today but that is probably a bad idea. Might head out shortly and hit short speed if I start to feel any better.
Very strange, last year I had NO reaction to the shot whatsoever 
Back from the track.
Found the workout really tough tonight. Dont know if it was from the flu shot or if it was just tough LOL
warmup - 1km jog
3 x 30 meter As, Bs, C’s
4 x 50 meter strides
3 x 60 meter accels
5 x 100 meter with ~60 seconds rest between reps at 90-95% effort in flats (My wife had my spikes in our truck) All were in the 12.0-12.2 range
3 on the curve, 2 starting on the 150 mark
Felt fast and powerful but man I was dying at the end. Actually had to be careful on the cooldown as I thought I was going to barf LOL.
400m jog and 5 x 80 meter strides for cooldown.
Good workout, but felt very tough.
Cheers,
Chris
great workout tonight!!
warmup on bike
3 sets deadlifts (up to 365 for double) 
2 sets hangcleans (135 for 5)
2 sets jump squats (135 for 20 reps)
2 sets oly squats (255 for doubles) (were very easy)
3 sets bench (could only do 225 tonight but I havent gone heavy in bench in about 6 months) probably tired from all the other stuff
10 minutes on bike
static stretching
Cheers,
Chris
Speed end tonight (Speedwork - 630 meters total volume)
warmup - 1km jog, drills 3 x 50m x (As, Bs, Cs) 5 x 80m strides in flats
In spikes:
3 x 50 meter accels
6 x 80m with 6-7 minutes recovery
cooldown
6 x 100 strides, stretching
Good workout, last couple of reps were hard but not too bad. Weather was awesome today. Could actually do the sprints in sweatpants and T-shirt.
Cheers,
Chris
strength/plyos
Good workout tonight though I was tired from my damn dogs keeping me awake half the night. (for some reason they follow their mother around all day and at night cuddle up against me and keep me awake LOL!)
10 minutes on bike
3 sets deadlifts (up to 315)
2 sets jumpsquats (135 for 20 reps)
2 sets of backsquats (225 for doubles buried)
2 sets bench (185 for explosive triples)
3 sets hanging leg raise
3 sets incline situps
6 minutes on bike cooldown
Cheers,
Chris
excellent workouts chris! but dont forget what ur training for now, 400m. i dont see any tempo, fartlek, intervals or long distance running to work on aerobic base and general endurance. have u changed ur plans?
yep plans have changed 
I am actually going to do 50-60m for indoors with occasional 200 and strictly 100/200 outdoors.
Slowly ramping up the volume now. Long speed (lactic mostly for now) is 6 x 150 with 3 minutes rest. Short accel work/speed endurance (for now) is 6 x 80. Going to be doing block work etc in the next four weeks and more technical work as well.
Cheers,
Chris
Hehe, back to the short stuff. That sounds more like you my man!
haha I dont mind running 200m repeats but anything over that kills me LOL!
Besides I think I’ll have the best shot at running decent times in the 60 and 100
I will run the 200 for sure. 400m no way
Cheers,
Chris
Yeah, I as well am man enough to admit that I just can’t face the 400!
Start feeling sick yesterday after lunch and was DYING by 7:00pm. I had the shakes, dizzy and my throat as all swollen up. Went to bed and got up this morning at around 10:00am.
My boss had the same thing and it only knocked him on his ass for two days. I am hoping I recover just as quickly
hope you feel better! eat oatmeal, hydrate hydrate hydrate and sleep!!
Thanks Kras. I am feeling a little better today but still pretty dead. Going to go back to sleep for a couple of hours.
Still dead and am experiencing some burning sensation in my lungs.
Lots of blood in my sinuses and my neck is killing me as well. Getting kind of concerned now.
Going to the doctor tomorrow for Xrays etc.
I’ll let everyone know how it goes.
I just got back from the doctor and sent home from work.
Unfortunately I have an advanced throat infection and pneumonia.
Doc said it was a good thing I went in. In three days time she thinks it’d be so severe I’d need full time hospital care.
I am off work for a minimum of 1 full week (probably 2 weeks) and have THREE different drugs prescribed to combat this.
One is a inhaler spray for my lungs, the other is a antibiotic rinse for my throat and the third is a very powerful oral antibiotic.
For those of you with the flu and it doesnt feel like you are getting better after a few days definitely go to the doctor.
There is an extremely virulent bug around that is causing severe secondary baterial infections. (throat and lung)
I am usually very strong and resilent to infection. Normally sick for 1-2 days tops. This has flattened me in a big way.
Cheers,
Chris
oh no… well at least you are taking care of it. I usually avoid the doctor- the last time I was extremely sick it took 3 weeks before I went in!
in any event, illness can be so frustrating, but look at is as a time to focus on nutrition and catch up on sleep- you could come out the other end with an even stronger immune system and even more resistant to infections!
best of luck and I hope things improve.
Thank Kras, I’ll keep everyone updated over the next week. I am feeling pretty awful right now.
Cheers,
Chris