Mar 16
Track Work
Blocks 2 x 20, 2 x 30, 2 x 40m
50, 60, 70m falling start. stopwatch broke.
Bench Press
5 x 52.5kg
5 x 65kg
5 x 75kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 70 secs
Front Bridge 2 x 100 secs
I know one of the main rules of 5/3/1 is don’t tamper with it, but I’ve increased my rest week from 40,50,60% to 50,60,70%.
Mar 17
Front Squats
5 x 90kg
3 x 102.5kg
6 x 115kg
A1 DB Reverse Lunges
2 x 12 x 33.5kg
A2 KB Swings
2 x 15 x 18.5kg
Adductor Band
2 x 12
Ab Wheel
2 x 8
No Issues, cut the third set of a few of these as last week I was too sore to do circuits.
Mar 18
Turkish Get Ups
3 x 4 x 13.5kg
Running Arms
2 x 80
4 x 50
Mar 19
Track Work
80m, 90m falling start. 9.41, 10.37mon PB
Back Squats
5 x 120kg
3 x 136kg
2 x 152.5kg
Hip Thrusts
6 x 120kg
8 x 120kg
Ab Circuit, 6 mins
Very fluid 90m on mondo, couldn’t have pieced a much better run together. Wasn’t that motivated for back squats so happy to get a double out.
Mar 21
OH Shot Put (5kg)
15.30m PB
Track Work
100, 120, 120, 150, falling start. 11.50, ?, 13.53 PB, 17.20 PB
Deadlift
5 x 91kg
3 x 101kg
11 x 113.5kg
Bird Dogs
2 x 20
Jackknives
3 x 25
Wasn’t meant to do OH Shot but my friend wanted some competition, ended up throwing half a metre more than I’ve ever done. Nice series of runs, tied up in the last 20 metres of the 150 but the others were smooth. Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.
Mar 22
Bench Press
5 x 71kg
5 x 82.5kg
6 x 93.5kg
DB Rows
2 x 8 x 42.5kg
Side Bridge, 75 secs
Front Bridge, 120 secs
My right palm was hurting during the last set of bench, shouldn’t be an issue again but stopped a rep early. Feel like shit today, can’t walk properly.
Mar 24
Track Work
80, 90m falling. 9.30mon PB, 10.36mon PB
Back Squat
5 x 80kg
5 x 95kg
5 x 112.5kg
Hip Thrusts
2 x 8 x 80kg
Ab Circuit, 5 mins
Only a hundredth quicker in both runs but i’ll take that.
Mar 26
Track Work
100, 150, 150m falling. 12.11, 18.13, 18.11. slight headwind, no excuse.
Deadlift
5 x 58.5kg
5 x 73.5kg
5 x 83.5kg
Bird Dogs
2 x 20
Jack knives
4 x 20
Have been working a lot this week, still shouldn’t be running 12. and 18. under any circumstances. If this is how fast I run when I take weights easy on the Thursday then it’s no wonder my races are so poor.
Mar 28
Track Work
50, 60m falling. 6.22mon, 7.23mon
Bench Press
3 x 77.5kg
3 x 87.5kg
5 x 100kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 80 secs
Front Bridge 2 x 100 secs
Mar 29
Front Squat
5 x 80kg
5 x 92.5kg
7 x 105kg
Reverse Lunges
2 x 12 x 33.5kg
Hang Power Cleans
2 x 4 x 78.5kg
Ab Wheel, 3 x 7
Sleep deprived and not in the mood, scrambled through the workout and will be getting an early night.
Mar 31
Track Work
2 x 3 x 80m, 30m intensity limit (stop accelerating), falling start. 9.34, 9.31, 9.40 – 9.31, 9.26 PB, 9.26 =PB.
Back Squats
5 x 107.5kg
5 x 122.5kg
5 x 140kg
KB Swings
2 x 15 x 18.5kg
New warm-up that’s really getting me fresh for track, short recovery runs so to p.b. with an intensity limit too was a good step forward. Was tired for squats so did bare minimum, and no abs as they still hurt from circuits yesterday.