8 minutes on bike following by 10 minutes stretching
3 sets backsquats (225 for triple)
3 sets incline bench (155 for sets of 8)
3 sets chinups (sets of 8)
3 sets hanging leg raise (sets of 15-20)
3 sets hypers (sets of 10-12)
8 minutes on bike
10 minutes stretching.
Felt pretty good. Most of the soreness in my calves and hams is gone now.
Might hit accel work tomorrow or hills if the weather improves.
Went to massage therapy tonight for my upper glute/ham pull. Turns out it is an upper ham pull right at the attachment point. Good news is the work done tonight has really helped. Shouldn’t affect my training too much but I am going to extend my GPP for another 2 weeks before I hit any real hard speedwork.
warmup jog, stretching, 3 x 60m strides, drills, 3 x 30m accels
4 x 50 meter sprints (5.9-6.2 range)
Plyos:
3 sets depth jumps (30 contacts total)
3 sets 10 reps explosive hops up to two platforms
double leg bounds (2 x 10reps)
Weights:
weighted jump squats 6 reps with 95 pounds
3 sets backsquats (225 for triples)
3 sets front squats (185 for triples)
3 sets eccentric ham work (sitting legpress machine)
3 sets eccentric ham curls
Great workout today. I ran speed outside today and it was a little chilly so I cut down the volume a bit. I also wanted to take it easy on the old hammer till it is all better. (It is MUCH improved since my massage therapy visit)
Went to PT today and it was great. Had a full flexibility assessment done. I am VERY flexible through the hip flexors, quads, entire back region but tight through the hamstrings. The PT therapist did a whole variety of stretching exercises with me including PNF. It was great.
Didn’t do anything yesterday except try to rest. (Some minor flexiblity)
Going to attempt hills/weights today if I feel up to it and then take several days off for a funeral. (My wife’s grandfather passed away and I have to drive 6 hours each way for the funeral)
I’ll post back with hill results. Probably shorter hills today and abbreviated weights where I dont have my usual energy level.
Felt a little better this afternoon and decided to workout.
Hit accels/plyos/weights.
warmup jog then
4 x A’s
2 x C’s
3 sets double leg hops
3 x 60 meter strides
3 x 40 meter accels
5 x 40 meter sprints (standing start)
3 sets double leg hops up stairs (12 contacts per set)
1 set depth jump (10 contacts)
weights:
3 sets powercleans (light today only up to 155 for triple)
2 sets snatch grip deads (light again, only 225 for triple)
stretching and cooldown
I felt great during the speed and plyo portion of the workout but was a little draggy when it came time for weights. I did less volume today but still felt fast. I dont feel nearly as bad as I did this morning thank goodness.
Going to rest tomorrow and try to hit a lighter tempo workout on saturday. Then rest.
Worked out yesterday morning with my brother in law.
3 sets of bench (215 for 4, supersetting 135 for explosive triples between sets)
3 sets of chins (5-8 reps)
3 sets of seated behind then next shoulder press (115 for 6)
2 sets single arm dumbell row
2 sets dumbell bicep curl
3 sets hypers
3 sets hanging leg raise
Ran hills today on the beast. I was feeling pretty stiff and tired from driving 800 miles over the past 2 days so I decided to cut back on the volume a bit.
warmup, strides, drills, accels
2 x 200 with 4 minutes recovery
2 x 100 with 3 minutes recovery
Some light plyos: double leg hops etc.
Did the hills as fast as I could. Felt pretty strong especially over the first 80 meters but after that was a little sluggish.
Was a good workout but I am feeling pretty tired now hehe
went to massage therapy tonight. I once again have one tight ham and one loose hamstring haha
He went really deep on my leg tonight, it was actually quite painful but feels good now. You can really feel the scar tissue/knot at the insertion point. It is definitely starting to feel better though.
I have a concert tomorrow night (Radiohead) but will try to get in tempo beforehand
After work headed for the gym before the radiohead concert (AWESOME show!)
Weather wasn’t the greatest and I didnt have time to do both speed and weights so I decided to just hit lower body in the gym.
8 minutes on the bike then stretching for warmup.
4 sets backsquats.
I did 135 for a warmup for 6 reps and it felt like the bar alone was on my shoulders. I thought to myself this is going to be a good squat workout. Did 185 for 4 and it was effortless bar was flying up!
225 for very explosive triple and then decided to go heavier.
Threw on 305 and went for a single. I BURIED it and came up very powerfully and fast. At the top the bar actually flew off my shoulders about 4 inches unexpectedly! I then racked it and stripped it to 225 and did another explosive triple right away. Felt AWESOME.
then did 2 sets of jump squats (95 pounds) and hit snatch grip deadlifts
225 for 3 (easy)
275 for 3 (easy)
295 for 2 (little harder)
Then hit hanging leg raises for 3 sets and headed to the show.
I was really impressed with how explosive and strong I felt today. I’ll probably be cooked for a week CNS wise but what a great workout hehe
Had a great workout tonight! First time at UofT complex in years. It is awesome!!
Did usual warmup then:
4 x 50 meters strides
3 x 50 meters accels
Speed:
4 x 50 meters from standing start
3 x 30 meters from a standing start
Plyos:
3 sets depth jumps
3 sets double leg bounds
3 sets hop to high box
weights:
3 sets backsquats (up to 245 for triple)
3 sets powerclean (up to 155 for triple)
Good workout, ham feels ok no real stress. Nice and close to work too, only took 15-20 minutes to get there.
No workout today. Feeling sick and have to catch a flight east tonight after work. This cold is knocking the crap out of me. I am going to rest up completely and then resume normal activities again. I think I am going to cut down my volume a bit as well. Something along the lines of:
Hit weights today and did the entire body. Flew in last night and was a little bagged today. Had a great workout though…
3 sets backsquats (up to 245 for triple)
3 sets snatch grip deads (225 for triple)
3 sets bench (225 for triple)
3 sets of chins (sets of 8)
3 sets of standing shoulder press (135 for 5)
2 sets of dips
2 sets of bicep curls
Did speed and weights today but was exhausted. Wedding on Saturday, partied on sat night and then flew in last night.
did the following:
usual warmup
3 x 30 strides
3 x 50 accels
4 x 50 meter falling start
3 x 60 meter off the bend onto the straight
3 sets tuck jumps
3 sets double leg hops
3 sets backsquats (245 for triple)
2 sets of fronts (205 for double)
3 sets powercleans (205 for triple)
2 sets bench (205 for 5)
2 sets chins (8 reps)
3 sets hypers
I was DEAD after this so I just headed home and am about to crash. Hamstring is slightly aggravated from the flight. Need to get some massage on it tomorrow.
Speed:
4 x 30 meter (4 minutes rest between reps)
3 flying 20’s with 30-40 meter runup (6 minutes rest between reps)
Plyos:
3 x 10 double leg hop
2 x 10 tuck jumps
3 x 10 single leg hop
Weights:
3 sets snatch grip deads (up to 245 for triple)
3 sets standing shoulder press (up to 135 for 3)
3 sets flat bench (up to 205 for 5)
2 sets dips (10 reps)
2 sets hammer bicep dumbell curl (8 reps each arm, 40 pound dumbells)
3 sets seated cable row (150 for 10)
Pretty decent workout. Felt fairly fast on the track though the weights seemed a little weak today. Bench especially but I did standing press before so that might have contributed to it.
Ham feels pretty good. Mild discomfort after the seated cable rows but felt fine after a few minutes. Need another deep massage there.
Met a couple of other sprinters there which was cool
