Reply To: 2011 Training Log

#10384
Fraser_9to5
Keymaster

Apr 2

Track Work
3 x 50E100F (50 build up 100 fast), flying 100 times: 10.82, 10.82, 10.80.

Muscle Ups
3 x 5

Dips
2 x 20

Deadlift
5 x 83.5kg
5 x 98.5kg
11 x 111kg

Bird Dogs
2 x 20

My lower back was in a new position for my flying runs and it felt like I couldn’t give 100%, there was a slight tailwind but if I can run those times now then it’s looking good for May and June. Deadlift was good, had to readjust grip after eight reps, might go alternate grip at heavier weights. Looking back that’s a really solid week of training and i’d like three more just like it before I open up on the 23rd with a 100m and maybe a 200m.

Apr 4

Track Work
2 x 60m, falling. 7.20mon PB, 7.28mon

Bench Press
5 x 82.5kg
3 x 93.5kg
4 x 105kg

DB Rows
3 x 8 x 42.5kg

Ab Wheel, 3 x 7

Was in great form doing blocks and flying runs even if my right hip flexor was a little tight, the 2nd 60m was a little forced and tense but the first was spot on. Did not expect four reps in bench and was beyond my sticking point and so close to a 5th rep. Switched to ab wheel as bridges have been tiring my abs for tomorrow’s weights.

Apr 5

Front Squat
3 x 87.5kg
3 x 100kg
6 x 112.5kg

Hang Power Cleans
1 x 4 x 78.5kg
1 x 4 x 83.5kg

Adductor Res. Band
2 x 12

Ab Circuit, 3 x 3 mins w 30 sec rest

Not that comfortable with front squat today, my back has been funny the last few sessions but not in a weak way. Cleans were explosive, ab circuit will be regretted tomorrow morning.

Apr 7

Track Work
2 x 3 x 80m, 32.5m IL, falling. All in 9.40-9.50 outside with swirling wind.

Back Squat
3 x 115kg
3 x 132.5kg
3 x 147.5kg

Almost didn’t do this as I was short on time, but I downed an energy drink and smashed my way through it. Might not try next week as I don’t have any safety measures to catch the bar if I fail. Will probably miss out Thursday weights altogether as the speed session takes enough out of me.

Apr 9

Track Work
100m, falling. 100m bend, falling. 11.85, 12.14.
150m, falling. headwind. 18.48

Deadlift
3 x 91kg
3 x 103.5kg
14 x 117.5kg

Bird Dogs
2 x 20

Wasn’t feeling it today at the track, reflected by my times. Used my wrist straps for deadlift and surprised myself with the reps I got out. Had a 50 hour work week so my times should bounce back next week now that I’m off for Easter.

Apr 11

Bench Press
5 x 55kg
5 x 65kg
5 x 77.5kg

DB Rows
2 x 8 x 42.5kg

Ab Wheel
3 x 7

Have a sore throat and general flu symptoms so giving it an extra day before I do track. Going to keep bench & deadlift on 5/3/1, for front & back squat i’m going to do week 1 every week and do an extra rep when I can.

Apr 12

Front Squat
5 x 80kg
5 x 92.5kg
7 x 107.5kg

Hang Power Cleans
2 x 4 x 83.5kg

Adductor Res. Band
2 x 12

Ab Circuit, 3 x 3 mins w 30 sec rest

Not recovered from illness yet, did weights today as a substitute. Upped the front squat as I felt fresh, 2nd set of cleans were good once I got my hips involved properly. Abs were much easier than last week.

Apr 16

Deadlift
5 x 98.5kg
3 x 111kg
10 x 123.5kg

Bird Dogs
2 x 20

Ab Circuit, 3 x 3 mins w 30 sec rest

Very happy with the deadlift as my back straightness wasn’t an issue and I didn’t need to think twice about being in the right position for each rep.