Feb 1
Front Squats
5 x 90kg
3 x 100kg
4 x 110kg PB
Stiff Legged Deadlift
2 x 5 x 131kg
Bird Dogs
2 x 20
Ab Wheel, 10 in total
Relatively untroubled by front squat, could’ve done another few reps. Can’t say the same for RDLs, I think that was the hardest I’ve tensed my glutes in forever. I thought I was going to seize up, didn’t go as low as normal for the last few reps as I was ready to implode. Was out of caffeine drink so maybe need that to maintain the intensity in that particular exercise.
Oh and my left adductor was bugging me in blocks yesterday, doing a little strengthening using resistance bands to clear that up and I haven’t noticed it this afternoon.
Feb 2
Dips
3 x 25
Front Raises
3 x 8 x 9kg
Running Arms
2 x 80
4 x 50
No issues.
Feb 3
Back Squats
5 x 125kg
3 x 135kg
3 x 145kg
Hip Thrusts
2 x 5 x 110kg
Ab Circuit, 6 mins
Again, no issues. Would be happy repeating this for the next two week as maintenance then tapering for the final race.
Feb 5
Track Work
2 x 2 x 120m MASSIVE tailwind, falling start. Times: 13.62, 13.50, 13.63, 13.57.
SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg
Turkish Get Ups
1 x 4 x 9kg
2 x 4 x 11.5kg
Prone Jackknife
3 x 12
Insane winds today, must have been 8 m/s. Kind of works as overspeed training and was pleased that my form didn’t suffer. Read the article the other day condemning crunches so put in jackknives, always wanted to do Turkish get ups but have a low ceiling in my basement so brought the weight into the lounge to try them – wow. I was quite out of breath, sweating and my shoulders felt the hardest worked muscle group. Back is pretty tight so didn’t do muscle ups.
Feb 7
Track Work
Blocks, 5 x 30m
3 x 50m, 3 point start. Times: 6.41, 6.40mon, 6.34
(mon = Mondo, we have one lane of the 2012 track surface, it’s a lot faster to run on – yes I’m aware my best time wasn’t on it)
Bench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
3 x 0 x 115kg
5 x 95kg
DB Rows
3 x 8 x 42.5kg
Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secs
110kg crept up last week so didn’t expect to get 115kg today, the second rep was closest but I started to lift my bum off the bench so housemate took it off me before I tweaked something. Can do the abbreviated 8,5,3,5 next week as a rest. Also managed to land a 120cm (47in) box jump before track, have been wanting that for an absolute age and cleared it by a few cm.
Feb 8
Front Squats
5 x 90kg
3 x 100kg
4 x 115kg
Stiff Legged Deadlift
2 x 5 x 131kg
Bird Dogs
2 x 20
Ab Wheel, 11 reps
Close to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.
This weekly layout seems to have a really good balance and it feels like i’m peaking for every important workout.
Feb 10
Track Work
2 x 70m falling start, 8.53, 8.50.
Back Squats
5 x 125kg
3 x 135kg
3 x 147.5kg
Power Cleans
1 x 88.5kg
1 x 93.5kg
1 x 98kg
Ridiculously tight VM on my right leg, thought it was a tendon/ligament problem at first so after two average runs I stopped my session and went home. Rolled it for 5-10 mins and it’s a lot better. I was happy to do squats with it but not hip thrusts, so did a few power cleans. I have around 60 mins of stretching on Sundays and missed it last weekend so it’s entirely my own fault and a lesson to not be lazy in future.
Feb 12
Track Work
2 x 2 x 120m, falling start. 13.81, 13.56, 13.63, 13.72.
Muscle Ups, 3,2,1
Dips, 2 x 25
SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg
Turkish Get Ups
3 x 4 x 11.5kg
Prone Jackknife
3 x 15
Really caught the middle two runs and got some great acceleration off the bend, felt fast today. Was lying on the track for 15 mins after the last run and didn’t have much left for muscle ups. Turkish get ups are good fun.
Feb 14
Track Work
Blocks 2 x 30m, 2 x 40m, 2 x 60m
Bench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
5 x 95kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Easing up on the weights during the week and speed sessions will be 95% on Thursday and Saturday, race is the 26th.
Feb 15
Front Squat
5 x 77.5kg
5 x 82.5kg
5 x 87.5kg
Stiff Legged Deadlift
2 x 5 x 103.5kg
Bird Dogs
2 x 15
Ab Wheel, 12 reps total
Everything around 75% today, felt like a warm up.