- This topic has 4 replies, 1 voice, and was last updated 5 years, 8 months ago by
.
-
Posts
-
This is the first full year I still have access to, from 2006-2009 I was using a website set up by my sprint coach which is now deleted.
I was training for sprints at Uni and my track sessions aren’t included, only my races.
Jan 5
Clean Pulls
3 x 6 x 72kgJan 9
60m race
Race 1 – 7.47. Fast reactions but lingered after the first stride and lost my advantage, rest of the race pretty solid.
Race 2 – 7.43. Muscled it to 20m and forgot to stop tensing, jerked upright as my hamstring was trying too hard and shut off for the last 25m. p.b. by 1/100th.
Jan 10 AM
Clean Pulls
3 x 6 x 72kgRDL
3 x 10 x 108.5kgDeadlift
3 x 5 x 108.5kgDonkey Kicks
3 x 20 x 2.5kgJan 12 PM
Bench Press (been a while)
8 x 76.5kg
2 x 7 x 76.5kgISO HS Hold
3 x 15 secsJan 14 PM
RDL
3 x 12 x 108.5kgDeadlift
3 x 5 x 122kgNarrow Grip Press ups
2 x 33Jan 16 AM
Clean Pulls
3 x 7 x 72kgFront Squat
10 x 81kg
10 x 85.5kg
9 x 90kgBench Press
2 x 7 x 81kg
6 x 81kgISO HF Hold
3 x 15 secsJan 19 PM
Clean Pulls
3 x 7 x 72kgBench Press
2 x 7 x 83kg
6 x 83kgJan 21 AM
RDL
2 x 12 x 108.5kg
Deadlift
5 x 128.5kg
5 x 130.7kg
5 x 128.5kgPress Ups
2 x 37ISO HF Hold
3 x 15 secsJan 24 PM
Clean Pulls
3 x 7 x 72kgISO HS Hold
3 x 15 secsFront Squat
8 x 87.5kg
8 x 92kg
8 x 94.2kgBench Press
2 x 6 x 85.5kg
7 x 78.5kg fastStanding Plate Twist
3 x 18 x 13.5kgJan 30 AM
60m Race
Race 1 – 7.45. False start in the race didn’t help, made to go the second we got back behind our blocks. Got out well and then at 30m I just didn’t have a top speed to hit and didn’t make any progress through the field.
Race 2 – 7.47. Two false starts this time. It’s quite simple – you don’t move until the gun goes. 3rd time I got out the worst, good acceleration and four of us were level at around 35m, when I lost composure and tried to muscle it to the finish.
Frustration venting Deadlift
5 x 128.5kg
2 x 5 x 133kgRather annoyed that the false starts weren’t called back until 10m down the track, even if it doesn’t take much out of me it’s still hundredths of a second between a p.b. and angry deadlifts.
Bench Press
8 x 78.5kg
2 x 6 x 85.2kgFeb 2 PM
Bench Press
8 x 78.5kg
2 x 6 x 85.2kgFeb 4 PM
DB Arm Swings
3 x 40 x 2.5kg per handExplosive Press Ups
3 x 8Stiff Legged Deadlift
2 x 12 x 113kgDeadlift
3 x 4 x 122kg fastFeb 11 AM
DB Arm Swings
3 x 40 x 2.5kg per handExplosive Press Ups
3 x 8Stiff Legged Deadlift
2 x 12 x 113kgDeadlift
3 x 4 x 122kg fastFeb 14 PM
Clean Pulls
3 x 7 x 72kgBack Squat (41cm box)
3 x 8 x 108.5kgBench Press
3 x 8 x 78.5kg fastFeb 17 PM
Race – 7.55
It pains me to type that, I am so annoyed at myself. Granted I didn’t reduce my training load because it was a minor competition and I want to peak for counties, but to run my slowest time of the year on a fast track like that is infuriating. I got out ‘ok’, transitioned ‘ok’, and then had a complete absence of a top speed, and everyone just glided away from me. To make it worse there was a false start and I got out like a bullet the first time. The warm up area was too short to do a top speed run so I guess it was just a nasty surprise that I had no top speed to hit.
Back Squats
7 x 108.5kg
7 x 113kg
3 x 7 x 117.5kg
11 x 108.5kgFeb 20 AM
Clean Pulls
3 x 7 x 72kgISO Hamstring Hold
3 x 15 secsBench Press
3 x 6 x 81kg fastFeb 23 AM/PM
Donkey Kicks
2 x 20 x 2.5kgSeated Abduction
2 x 20Bench Press
8 x 78.5kg
2 x 5 x 87.5kgFeb 25 AM/PM
Stiff Legged Deadlifts
2 x 12 x 113kgBack Squats
2 x 5 x 117.5kgExplosive Press Ups
2 x 8Running Arms
3 x 40Feb 27 PM
Clean Pulls
3 x 7 x 72kgISO HS Hold
3 x 15 secsBench Press
3 x 7 x 81kgMar 2 AM
Donkey Kicks
2 x 20 x 2.5kgBench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kgMar 6
County Champs.
Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.
Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.
Aug 30
Proper DB Rows
3 x 9 x 23.5kgAlt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kgBB Curls
2 x 10 x 37kgAb Circuit
15 minsAug 31
Eccentric SL Ham Curls
2 x 9 x 20kgWall Sit/Ski Squats
8 in 120 secs, 35kgPlayed basketball for an hour as a warm-up/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.
Sept 2
Deadlift – 1 x 10 x 93.5kg, 3 x 10 x 98.5kg
SLRDL – 2 x 10 x 44.5kgSept 5
Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 2 x 6
Jump into Lunge – 2 x 6 per leg
Shock Jump – 3 x 5 x 80cmSquats – 1 x 8 x 110kg, 1 x 8 x 115kg, 2 x 8 x 120kg
Eccentric SL Ham Curls – 1 x 8 x 21.25kg, 1 x 8 x 22.5kg
Side bridge – 1 min per side
Front bridge – 2 mins
- You must be logged in to reply to this topic.