Reply To: 2011 Training Log


    Jan 17

    DB Rows – 3 x 8 x 42.5kg
    DB Front Raises – 3 x 8 x 8.5kg
    A1 DB Alternate Bench – 14 x 39kg, 13 x 39kg
    A2 Explosive Pushups – 2 x 8
    Front Bridge 2 x 90 secs
    Side Bridge 2 x 60 secs

    Biceps were hurting from the weekend. I like these front raises, can really feel my muscle working. I’ve got my calories to a stage where my weight is stable, now looking to refine my diet and remove some of the processed junk I’ve been sneaking in. Race on Saturday, still a week or two from peak shape but should be able to produce a decent run.

    Jan 18

    Back Squats – 3 x 108.5kg, 3 x 125kg, 4 x 140kg
    SL Eccentric Ham Curls – 2 x 8 x 27.5kg
    Bird Dogs – 2 x 20
    Eccentric Calf Lower – 2 x 20 x 10kg (Gastroc), 2 x 20 x 10kg (Soleus)
    Reverse Crunch Hold – 3 x 45 secs

    I’m repeating this week of 5/3/1 next week, so was going to do the bare minimum but I thought 4 reps would be good for my confidence at the higher weights. Calf exercise was better with two sets for each muscle, as three seemed a little laboured and drawn out. I’m splitting up the three hours of track work and the weights on Tuesdays and Thursdays, so this session was done in the evening having regained some energy since this morning.

    Jan 19

    Running Arms – 2 x 80, 4 x 50
    A1 Bench Press – 3 x 73.5kg, 3 x 83.5kg, 5 x 95kg
    Explosive Pushups – 3 x 8
    Dips – 3 x 22

    As above, I felt I could do 6 reps of bench so stopped at 5. I had a quality speed session yesterday and if I can replicate that tomorrow then I will be much more confident about the weekend. I need to stop thinking about p.b’s and focus on beating whoever’s lining up next to me.

    Jan 22

    60m Race – 7.59

    My hamstring was bothering me on Thursday and it was still on my mind today, so the whole race was tense and sub-maximal because I worried about pulling it. Didn’t stick around for 2nd race, I know when it isn’t my day.

    Front Squat – 3 x 78.5kg, 3 x 90kg, 8 x 101kg
    Hip Thrusts – 6 x 95kg, 6 x 100kg, 6 x 105kg
    Ab Circuit, 6 mins

    New plan, do weeks 3 and 4 of 5/3/1 then just do some heavy triples the next few weeks so I don’t have to think about fitting it in with my races, think I need more time under a 140kg+ bar anyway. Pleased with front squats, could’ve done a few more reps.

    Jan 24

    DB Rows – 3 x 8 x 42.5kg
    Front Raises – 3 x 8 x 9kg
    A1 Alternate DB Bench – 1 x 12 x 39kg, 1 x 9 x 39kg
    A2 Explosive Pushups – 2 x 8
    Front Bridge 90 secs
    Side Bridge 60 secs

    Got the recovery wrong and paid for it in the second set of alternate bench. I have a new workout template that should keep weights workouts where they are but exercises will be moved around. Alternate bench will go as I have tough circuits to do, volume of plyos will be less with longer runs afterwards and Tuesday will be just weights.

    Monday – Short Speed & UB Weights
    Tuesday – LB Weights
    Wednesday – Circuits & UB Weights
    Thursday – Speed Endurance & LB Weights
    Friday – Technical Work
    Saturday – Plyometrics, Long Speed & Full Body Weights
    Sunday – Recovery Stretching & Foam Rolling

    Jan 25

    Front Squats – 5 x 83.5kg, 3 x 95kg, 8 x 106kg
    Stiff Legged Deadlift – 2 x 5 x 131kg
    Bird Dogs – 2 x 20
    Reverse Crunch Hold – 3 x 45 secs

    Rest periods have increased which should help me maintain intensity a bit better. Pleased with front squats, could’ve done more but will save something for Thursday.

    Jan 26

    Bench Press (power matrix) – 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
    Dips – 3 x 20
    Running Arms – 2 x 80, 4 x 50

    I was going to do the power matrix next week but realised it incorporated everything I was going to lift for 5/3/1, so figured i’d do it today. Tried to rush the 1RM so the first two stalled in the middle, last one was smooth. Did running arms last so that I finish the session with a coordinated movement pattern.

    Jan 27

    Back Squat
    5 x 120kg
    3 x 135kg
    2 x 150kg P.B. @ 73kg
    3 x 140kg

    Hip Thrusts
    2 x 5 x 110kg

    Abs, 6 mins

    Felt excellent in squats, upped everything by a few kgs as I saw the opportunity for a PB, did a nice double and didn’t push my luck by trying a third. Focus is on track work for the next four weeks, i’ll be damned if i’m running another 7.5* in Feb.

    Jan 29

    SL Box Jumps
    3 x 10 x 15cm

    Muscle Ups

    SL Eccentric Ham Curls
    1 x 6 x 27.5kg
    1 x 6 x 30kg

    4 x 90

    Side Bridge, 2 x 80 secs

    Did 2 x 2 x 120m runs at the track so didn’t have the energy for power cleans. Ham curls were good, got the stopwatch out to make sure it’s still a four second eccentric.

    Jan 31

    Bench Press
    8 x 80kg
    5 x 92.5kg
    3 x 97.5kg
    3 x 1 x 110kg = PB
    5 x 92.5kg

    DB Rows
    3 x 8 x 42.5kg

    Side Bridge 2 x 60 secs
    Front Bridge 2 x 90 secs

    Phew! 110kg was close to the limit, pretty chuffed to do all three attempts. Next power matrix has 115 in it, don’t know about that :s