Thanks guys I appreciate it. 
I’ll still post my training, it just wont be as track specific anymore.
For now (winter) I am going to try and get as strong (limit and elastic) as possible while keeping my weight around ~195 pounds. Aside from weights I am going to do strength endurance work and plyos as well.
Cheers,
Chris
ps- I might start running again in the spring when the weather gets better
Huge leg workout tonight
6 minutes bike
4 sets squats (up to 275 for triple buried)
4 sets leg press (up to 630 for 8 reps)
6 sets ham curls (lying and seated) 160 for 8 reps
4 sets calf raise (200 for 10)
3 sets extensions (170 for 10)
3 sets adductor/abductor (140/160)
6 minutes bike
I felt strong as an ox tonight and very aggressive in the weightroon
Cheers,
Chris
shoulders/core
8 minutes on bike
5 sets standing shoulder press (135 for 5)
4 sets shrugs (225 for 10)
4 sets lateral dumbell raise (30 pounds for ten)
4 sets rear delt iso
4 sets med ball situps with toss
3 sets hanging leg raise
6 minutes on bike
Cheers,
Chris
Weights:
5 sets deadlifts (225 for 8 reps) technique work
4 sets hangcleans (135 for 5)
3 sets chins
Good easy workout, deads and hangcleans were excellent. I was working out with a russian ex olympic weightlifter.
Cheers,
Chris
and kicking his ass all around the gym Chris?
hahaha not on hangcleans. Deadlifts he and I are close.
This guy is in his mid forties and hangcleaning 275 for reps LOL!
He was a national level lifter in Russia. I can’t remember his exact stats but he snatched 150kilos if I remember correctly :eek:
His knowledge on technique is amazing.
With his technical assistance I am hoping to be repping with 405 by the spring for 5 reps at 195 pounds BW.
225 hangclean for reps would be nice too
Cheers,
Chris
it was a balmy -40 CELCIUS with the wind chill today. I commute to work on the Go Train and nearly froze to death on the platform.
BRUTAL!!
Anyways…
chest/arms/core (explosive work tonight)
8 minutes on bike
4 sets flat bench (185 for 5)
3 sets incline (135 for 5)
dips (6 reps)
alt dumbell curls (45 pound dumbells for 6 reps)
3 sets hanging leg raise
4 sets medball throw situps to partner
6 minutes on bike
10 minutes static stretching
Cheers,
Chris
Good workout tonight
Legs
bike 8 minutes and stretching
5 sets squats (5 sets of 245 for explosive doubles 60 seconds rest)
3 sets stepups to high box (155 for 7 reps each leg)
5 sets calf raise (215 for sets of 6)
5 sets lying ham curl (130 pounds for 6)
3 sets seated ham curl (160 for 8)
3 x (leg extension (150, adductor (140), abductor(140))
6 minutes on bike
Merry Christmas everyone!
Hope everyone has a safe and happy holiday!
Cheers,
Chris
upper body weights/intervals
Went out to a dinner party last night and stayed up waiting for my brother in law to get in from the airport. Managed to get about 3-4 hours sleep
Workout
Treadmill Intervals
5 x 30 seconds on treadmill 12mph and 3% incline (rest 30 seconds between reps)
4 sets deadliftts (up to 275 for double)
4 sets bench (185 for sets of 5 reps)
3 sets medball lateral passes
4 sets explosive med ball chest pass
2 sets incline situp med ball throw
Good workout but was exhausted. The incline really makes a difference on the treadmill.
Cheers,
Chris
Good workout today
10 minutes on treadmill 3 x 60 second intervals at 12mph
4 sets standing shoulder press (135 x 5 reps)
3 sets chins (8 reps)
3 sets arms curls (40 pounds, 8-10)
5 minutes on treadmill
easy workout, kind of tired
dude ur lifting looks very good. so shouldnt you start considering tempo sessions to work catch up with where it should be. u can start off wih 10x100s and work up from there. gluck and all the best
komy
I would but I can’t run outside 
There is a foot of snow on the ground and the temps have been averaging -12 degrees C for the past couple weeks. (BBBBRRRRRRRRRRR!!!)
When the weather warms up I’ll get back outside but I have decided to stick on the treadmill till then.
I can’t even run on the street (icy and blowing snow)
Cheers,
Chris
ps- I am heading to Australia/NZ tomorrow for three weeks so I’ll get LOTS of running in then!! 
last workout before heading down under
legs
I tried backsquats but was getting hip flexor pain on my right side. Very uncomfortable so I did fronts instead.
Here is the summary:
10 minute fartlek on treadmill
4 sets front squats (up to 205 for triple)
3 sets powersquat machine (similar to frontsquats) 450 for 5 reps with 2 second pause halfway
3 sets legpress (450 for 10)
3 sets SLDL (205 for 5 reps)
4 sets lying ham curl (130 for 8-10)
7 minute cooldown
Good workout, hip feels fine now. I used to do a lot of frontsquats and might start hitting them hard again combined with deadlifts.
Cheers,
Chris
I LOVE VACATION!!
Been working out twice a day (weights in the morning and running/swimming at night.
There are TONS of great hills in New Zealand. Some of them are kilometers long.
Have done 2 hill workouts (long and short) tons of weights and lots of swimming. Makes me realize how much I hate cdn winters!
Cheers,
Chris
lost my ability to post for a while (now fixed)
Been working out a LOT
several hill sessions, lots of weights.
Hamstring is 100% again!
Looking forward to the snow melting and running again.
Decided to try the 200 and 400 this year.
Cheers,
Chris