Reply To: 2011 Training Log

#10393
Fraser_9to5
Keymaster

Aug 16

Track Work
2 x 2 x 25m Flying.
Blocks 2 x (20, 30, 40m)

Flying runs first so I was super-fresh for them, then blocks when i’m a little tired to stop me purely muscling it.

Glute-Ham Raise
3 x 5

Full Squats (box 1 1/2 inch higher)
8 x 78.5kg
5 x 91kg
5 x 101kg
5 x 109kg

Hard Ab Bridges, 2:15

Did circuits yesterday and got a nervy pain on the inside of my right thigh doing backwards lunges. It surfaced again during squats and at the bottom of the lift it was causing internal tightness on the outside of my right calf. Quite worrying but hoping it’ll sort itself out.

Aug 18

Track Work
70, 90, 110m falling – 8.29, 10.49, ??
Blocks 2 x 30, 2 x 40m

Muscle Ups
3 x 6

Dips
3 x 20

Edit: Had a nap and woke up feeling fired up, so…

Hang Power Cleans
4 x 73.5kg
4 x 78.5kg
4 x 83.5kg
4 x 88.5kg PB

Aug 19

Full Squats

8 x 108.5kg
2 x 5 x 116kg
6 x 113.5kg

KB Swings

3 x 10 x 16.5kg

Weighted Ab Circuit, 310 reps & 3 mins bridges

Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

Aug 21

Track Work
150m, 90m (2 mins) 90m, falling. 17.11 =PB, 10.51, 10.50

There was a track meet on so I couldn’t do a 400 with everyone there, managed a sneaky 150 though.

A1 DB Rows
3 x 8 x 41kg

A2 Explosive Pushups
3 x 8

Dips
25, 20, 20

Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.

Aug 24

Track Work

2 x 25m Flying runs

PULLED HAMSTRING. It’s not serious at all as I could feel it starting to go during the build up to the third run, but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.

Think it’s a mild strain/grade 1. I can’t walk without limping and i’m resigned to the fact my season is over.

Aug 25

Done as a circuit with 1 min between each exercise and 2 mins at the end of each set

Shoulder Press
4 x 9 x 16kg

Dips
4 x 15

Bicep Curl
4 x 9 x 38kg

Lat/Front Raises
4 x 10 x 5kg

Press Ups
4 x 15

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 30 x 10kg
Press up hand walks, 3 x 10

Aug 27

Hang Clean
4 x 81kg
6 x 81kg

SLDL
4 x 10 x 16kg

Barbell Reverse Lunges
8 x 28.5kg
8 x 44.5kg
8 x 49.5kg
8 x 54.5kg

Lunge Jumps
4 x 8

SL Hops w DB in hand
20 x 5kg
20 x 11kg
2 x 20 x 16kg

Didn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.

Aug 28

Shoulder Press
4 x 10 x 17kg

Dips
4 x 18

Bicep Curl
4 x 10 x 39kg

Lat/Front Raises
4 x 10 x 5kg/7.5kg

Press Ups
4 x 18

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 40 x 10kg

Aug 29

Hang Clean
4 x 83.5kg
6 x 83.5kg
1 x 91.5kg

SLDL
1 x 10 x 17kg
3 x 10 x 18.5kg

Barbell Reverse Lunges
8 x 58.5kg

Lunge Jumps
4 x 8

SL Hops w DB in hand
4 x 20 x 17kg

Ab Wheel Kneeling
3 x 15

Aug 30

Shoulder Press
4 x 9 x 18.5kg

Dips
4 x 20

Bicep Curl
4 x 9 x 41.5kg

Lat/Front Raises
4 x 10 x 5kg/7.5kg

Press Ups
4 x 20

Marching
3 x 40 x 10kg

Twists
3 x 30 x 10kg