May 1
KB Swings
2 x 15 x 18.5kg
Back Squat
5 x 110kg
5 x 125kg
5 x 140kg
Ab Circuit, 9 mins
Worked on trying to move the bar as fast as possible from the bottom of the squat. That was the easiest 5 @ 140 has felt. Should’ve been the 200 session today but there was a track meet on.
May 2
Track Work
3 x 200m, 2 x 200m. 26.9, 26.8, 26.7 – 26.3, 26.7
(2.5 mins/10 mins)
Tailwind probably gave me up to half a second advantage but either way I’m happy with the consistency and that I didn’t ease up on any of the reps.
May 3
Bench Press
5 x 85kg
3 x 95kg
1 x 107.5kg
0 x 112.5kg
1 x 107.5kg
DB Rows
3 x 8 x 45kg
Had absolutely no intensity today, none. I had that feeling when you come back from a few weeks off where you know you’re capable of lifting the weight but your body struggles to co-ordinate it. Tried 112.5kg as I did the bare minimum to complete 5/3/1 and I got beyond my sticking point when my right arm collapsed a bit.
May 4
Track Work
60m falling, 7.29.
May 5
Deadlift
3 x 98.5kg
3 x 113.5kg
8 x 128.5kg
Bird Dogs
2 x 20
Ab Wheel, 3 x 7
I half assed the deadlift as I didn’t have time to let breakfast settle or really wake up fully. Form was good for the 8 reps and I’m pleased with that.
May 7
Track Work
4 x 120m Easy-Fast-Easy.
SLRDL
2 x 5 x 123.5kg
Ab Circuit, 9 minutes
Pretty tired from track work so took a break before weights. Hamstrings had doms the next day and have a little tightness in them this morning.
May 9
Track Work
3 x 200m, 2 x 200m. 26.9, 27.4, 27.0 – 27.4, 27.0
(2.5 mins/10 mins)
Took this session easy as i’m racing on Wednesday (100 and 200m), plus my hamstrings were feeling tight even after a warm up. Didn’t work the bend in the 2nd and 4th reps and ended up going through 100 in 14 secs.
May 11
100m – 11.79 +0.5
Got out well but by 60m the wheels were coming off and it felt scrappy. Always happens in the first race so I’m not fussed and it was faster than anything I ran last year, good to blow the cobwebs out.
200m – 23.84 +1.5 PB
Booooom. Great reaction, solid bend, mate said I was leaning back too much as I hit the straight so work to be done there but I didn’t fade much. That 200 session is paying dividends as I’ve only done two full ones and my fitness is good as is lactic tolerance. Old PB was 23.9 hand timed and 24 something electronic but was expecting to open with 24.5.
Bench Press
5 x 55kg
5 x 67.5kg
5 x 77.5kg
DB Rows
2 x 8 x 45kg
May 12
Deadlift
5 x 106kg
3 x 121kg
7 x 136kg
Bird Dogs
2 x 20
Ab Wheel, 3 x 7
Only got up to a very poor 2 x 140kg last time I deadlifted so this is new ground for me. I’m keeping on top of my stretching and can see myself progressing well over the next 6-8 weeks.
May 14
Track Work
3 x 50m
3 x 100m EFE
SLRDL
2 x 5 x 128.5kg
Ab Circuit, 9 mins
Quads were sore from the accelerations so I missed out a final run.