Reply To: 2011 Training Log

#10382
Fraser_9to5
Keymaster

Mar 1

Track Work
4 x (Blocks 2 x 20m, 25m 3 point)
3 x 50m falling start. (6.28mon, 6.18mon PB, 6.23mon)

Bench Press
3 x 75kg
3 x 86kg
5 x 97.5kg

DB Rows
3 x 8 x 42.5kg

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

No spotter in bench, a sixth rep was a possibility. I’m having trouble replicating my transition to upright running when coming out the blocks, need to do more runs starting from blocks and maybe include some longer runs with a controlled first 10m.

Mar 2

Front Squats
5 x 77.5kg
5 x 90kg
9 x 102.5kg

A1 Reverse Lunges
3 x 12 x 33.5kg

A2 KB Swings
3 x 15 x 18.5kg

Adductor Resistance Band
3 x 12

Ab Wheel, 2 x 7

Reverse lunge & KB swing combo kicked my ass, I threw up after the 2nd set and took a while to get off the floor after the last. Adductor strengthening as it’s a neglected muscle and there’s only one exercise in one of my circuits that hits it directly.

Was 72kg/158lbs at New Year, now up to 74.5kg/164lbs and although my focus is purely on strength/power gains it’d be nice to get to a lean 170lbs.

Mar 3

KB Swings
3 x 4 x 13.5kg

Upped the weight, manageable.

Mar 4

Track Work
80m (90 secs rest) 80m, falling start, 9.44, 9.53.

Back Squats
5 x 105kg
5 x 120kg
7 x 136kg

Hip Thrusts
2 x 6 x 115kg

Ab Circuit, 6 mins

Wanted 6 reps in squats, 7 were easy but knee wobbled a touch so racked it as a precaution.

Mar 6

Track Work
2 x 120m, falling start. 14.43, 14.28.
150m, 17.84. There was a headwind, but bottom line is I wasn’t fast enough.

Muscle Ups
3 x 4

Deadlift
5 x 78.5kg
5 x 91kg
14 x 101kg

Stiff Legged Deadlift
2 x 3 x 131kg

Bird Dogs
2 x 20

My back had nothing to give in RDL’s, three reps was pushing it but i’m going to keep the weight the same and not worry about how many reps I do each week. Relatively pleased with deadlift, once I find my groove I can smash the reps out and i’ve started at a low 90% 1RM (120kg) for 5/3/1 to give me time to find that groove.

Mar 8

Track Work
3 x (2 x 30m Blocks, 30m 3 point)
50m, 60m, 70m, falling start. 6.12 PB, 7.22 PB, 8.44

Bench Press
5 x 80kg
3 x 91kg
4 x 102.5kg

DB Rows
3 x 8 x 42.5kg

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

Very springy today, good PB’s and I messed up the last acceleration which is why the 70m is comparatively slower. Never repped over 100kg in bench before so it was nice to get four reps out. Love my diet, swapped my PWO milkshake for jacket potato, tuna and veg and my ratio to 25-50-25 and it feels right.

Mar 9

Front Squats
3 x 85kg
3 x 95kg
9 x 107.5kg PB

A1 DB Reverse Lunges
3 x 12 x 33.5kg

A2 KB Swings
3 x 15 x 18.5kg

Adductor Band Work
3 x 12

Ab Wheel
2 x 8

Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once i’d racked it. Lunges & swings are hideous, love it.

Mar 11

Track Work
80m, 90m. falling start. 9.31mon PB, 10.50mon.

Back Squats
3 x 112.5kg
3 x 127.5kg
5 x 143.5kg

Hip Thrusts
6 x 115kg
6 x 120kg

Ab Circuit, 6 mins

Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my Saturday track session will be Monday morning.

Mar 14

Track Work
2 x 120m, falling start. 14.44, 14.31 (headwind)
150m, falling start. 17.62

Deadlift
3 x 83.5kg
3 x 96kg
15 x 108.5kg

Bird Dogs
2 x 20

Jackknives
4 x 20

Abbbbbssssoooluuuttelllyyy WRECKED from deadlift. My back started spasming and I was on the floor for 10 mins convulsing, felt bizarre. Scraped through the rest of the session and god help me for tomorrow’s DOMS.