lol no
i bench 285 
i power clean 185-195 for 1 rep, whilst my deadlift is high 300 - 405 range, and squat 365x3
60m pb - 7.4
100m pb - 11.30 (0 wind)
When I ran 7.44 over 60m, The 115lb bench press almost killed me… Just run more, less time spend in the gym
i know your point.
My track workouts though cant afford any more volume/int. on the whole lol.
This year im aiming for a 10.8 and doing a ton of speed work.
Im in the gym on sundays, wednesdays and fridays.
With sundays being heavy squats, cleans, bench, + 1 posterior chain exercise or pulling exercise
wednesdays cleans, squats, bench and some form of assistance work
fridays dynamic box squats, jump squats, overhead presses, back work
Everything is based on the CF philosophy, whatever is left from the sprint work, is spent in the gym.
I will admit, I do some curls for the biceps 
and tricep work for improving my bench press, but those are a very small volume in my overall training.
I don’t understand how your body can handle three hi intensity days…
I don’t either after reading this. What is the intensity of each day that you’re in the weight room? You’re doing some form of power and fast twitch 3 days per week, plus sprint work? Seems like overkill. Just because you’re following the CF philosophy doesn’t mean it will work for you. I think you need to dumb it down and re work the set up.
But first,
We’ve seen the set up for the weight room, what’s the set up on the track and how do these flow together?
I don’t see how this is a “CF” set-up. The volumes an intensity combo in the weigh is absurdly high.
this is my typical set up:
mon: rest
tues: club workout (has been mostly tempo, will become more accel. work/speed in new year now)
wed: lifting (as shown above)
thurs: rest
fri: speed on my own. Workouts I’ve used in last couple sessions on fridays have been : 6x55m , 5x FEF (30/25/15) + lifting
sat: rest
sun: speed on my own, max.V based, 5x70m or 6x flying 25m, can vary + lifting
The tuesday workout is at 7 pm - 8 30 pm so lifting after is not an option. Lifting 3x per week seems to be ideal for this time of the year, and those are the volumes I use for speed. 180-350m per session.
Temporary set up for this past week due to holidays:
sun: 360m speed (max.V work) + 10 plyo contacts
mon: rest
tues: accel. work 180m + lifting (cleans 8 sets/2 sets clean pulls + pull ups)
wed: 4x flying 25m + 2x FEF + 15 throws + lifting (squats/jump squats/knee raises)
thurs: upper body (bench press + bench press assistance work) in the morning
fri: rest (today)
sat: 150m or so of accel. work + power cleans/pull ups
sun: 300m max.V + squats/jump squats
it doesnt seem like the volume is killing me… i have my up and down days in workouts regardless of how ive been training lately.
a higher volume was possible in the holidays cause my sleep/diet were also better.
5 high days in 7 days?
Just temporary, going to have a easier week when school starts now (2 hi. days)
I don’t like this set up at all, if you want me to be honest. That doesn’t mean it’s not working for you, however, I’d be highly surprised if it were.
Have you tested out at all this season with cleans, 30m, 30m fly, or squats? Did you do any pre-season testing. You may be better off with a set up like this.
Day 1 - Acc Dev/Power
Day 2 - Tempo or ext tempo
Day 3 - Max V
Day 4 - Tempo
Day 5 - could be pre-race or Int. Tempo or something of that sort.
You could then move your weights around your training. High Int. days would be Day 1 and 3 with still time to recover for racing or testing.
No 30m fly or 30m tests. Squats up from 295x3 from last season to 365x3.
I’m sure your gpp and spp is almost done and moving towards indoor comp. I will start to throw out some ideas that may assist you in some way. This is something I played around with last year with success and will probably follow something very similar this year.
Sat: 60/200 every other week/Weights (sq+bp) (Sat is the primary stimulus)
Sun-Mon: Rest (maybe some active recovery stuff on Mon).
Tue: Max V+SSE/Weights ex: 2x30+3x70 (pc+bp)
Wed: tempo 10x100+mb circuits
Thur: 2x20,30,40+1x60 submax/Weights (hc+press)
Fri: Rest
All work done Mon-Fri: is submax while focusing on tech, confidence and staying fit.
Your setup looks good but I have found most athletes have a tough time doing speed Monday following a Saturday race. Also if you are doing true max v inseason make sure it submax!!
why keep it sub max in season?
i compete indoor december - march, and in all honesty, I dont care about indoor competition.
As long as I make some progress in my 60m and 200m times, im good. Outdoor is where it’s really at for me.
If you don’t care about the indoor season, THEN DON’T RACE!!
As I said, I look for some progression.
When I said not caring much, it means it doesnt matter to me what place I come or if I dont have a big pb at the end of the season.
Then dont compete indoors, just have some time trails once a month.
You’re trying to improve your 100m over half a second, but you don’t care if you have a much improvement during the indoor season. Makes perfect sense.
I do though, and I did last season.
last season 60m started off at 7.68, ended off with 7.49.
100m started with 11.84, ended with 11.30 (both runs had 0 wind)
This season started off at 7.46, it’s been my only race thus far and I feel I was easily 1 tenth faster if i hadnt squatted 3 days before, been more fresh, better start, etc.