June 17
KB Swings
2 x 15 x 18.5kg
Back Squat
5 x 115kg
5 x 125kg
5 x 140kg
Ab Bridges
3 x 3 mins
Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.
June 19
Track Work
80, 100, 120m falling. 9.48, 11.51, 13.94.
SLRDL
2 x 5 x 118.5kg
Ab Bridges
3 x 3 mins
Really hit and miss technique with the flat out runs, with the middle one being almost spot on. Lowered the weight in SLRDL and went through full RoM and felt very strong.
June 21
Track Work
3 x 200m, 2 x 200m – 25.8, 26.1, 26.6 25.4, 25.6
Had really heavy legs in the thrid rep and could barely make the line. Much stronger on the final two reps and pushed the last one so hard I threw up a bit at the side of the track. Haven’t pushed it that much in over a year.
June 22
Deadlift
5 x 76kg
5 x 88.5kg
5 x 103.5kg
Bird Dogs
2 x 20
Abs, 3 sets
June 23
A1 Alternate Bench Press
3 x 14 x 36kg
A2 Explosive Pushups
3 x 8
Dumbbell Rows
3 x 8 x 45kg
June 24
Track Work
3 x 120m. Last 80m times – 8.60, 8.55, 8.64
It was 40m build up and 80m fast so I timed the flying runs and was pretty pleased with those, as always i’ll look to lower that time over the next month or so.
June 25
KB Swings
2 x 15 x 18.5kg
Back Squat
5 x 120kg
5 x 130kg
5 x 140kg
Ab Circuit, 2 x 3 mins
This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.
June 27
Track Work
80, 100, 120m falling start. 9.26 =PB, 11.44 PB, 13.72
SLRDL
2 x 5 x 118.5kg
Ab Bridges, 3 x 3 mins
Nice set of times today, everything was smooth from start to finish and the only improvement would be if I was fresher.
June 29
Track Work
3 x 200m, 2 x 200m – 26.0, 26.3, 26.1 26.2, 25.5
June 30
Deadlift
5 x 101kg
5 x 116kg
10 x 131kg PB
Bird Dogs
2 x 20
Weighted Abs, 3 sets
Alt DB Bench
3 x 14 x 36kg
Explosive Pushups
3 x 8
DB Rows
3 x 8 x 45kg