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Jan 1
Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 5 x 81kg, 3 x 92kg, 9 x 102.5kg
Hip Thrusts – 3 x 10 x 80kg
Sliding HS Curl – 3 x 10 x 15kg
Ab Crunches – 5 x 60
Side Bridge, 80 secsDon’t know what’s happened to my front squat but I seem to have jumped in strength and i’m finding it weird to rep 102kg easily. Hip thrusts and HS curl were both quite intense.
Jan 3
DB Rows – 3 x 10 x 30kg
Plate Toss – 3 x 12 x 10kg
A1 Alternate DB Bench – 2 x 20 x 31kg
A2 Explosive Pushups – 2 x 7
Front Bridge 90 secs
Side Bridge 60 secsJan 4
Power Cleans – 3 x 1 x 78.5kg, 3 x 1 x 83.5kg
Good Mornings – 2 x 9 x 60kg
Ab Circuit, 4 minsJan 5
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 42.5kg, 5 x 52.5kg, 5 x 62.5kg
A2 Explosive Pushups – 3 x 7
Dips – 3 x 15Jan 6
Back Squats – 5 x 60kg, 5 x 75kg, 5 x 90kg
Stiff Legged Deadlift – 2 x 8 x 88.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secsJan 8
Seated Jumps – 2 x 5 x 100cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 14.50m, 6 for 15.25m, 6 for 15.55m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 6 in total
Dips – 3 x 15
Front Squats – 5 x 42.5kg, 5 x 55kg, 5 x 65kg
Sliding HS Curl – 3 x 8 x 10kg
Hip Thrusts – 2 x 8 x 60kg
Ab Crunches – 4 x 50
Side Bridge, 60 secsI know it’s an easy week so I shouldn’t be ADDING stuff, but I have a few new exercises. The double leg jumps are so I get better at projecting my power forward rather than up, the mini box jumps are plyometric and should help with ankle stiffness and the muscle ups are an explosive equivalent to regular pullups.
I really enjoyed the new plyos, if you divide my standing jump distance by six you get an average of 2.59m, I know 3m standing long jump is quite big time so maybe ~2.80m would be a good target. I butchered myself head to toe with a massage stick yesterday and I’m feeling super-fresh today.
Jan 10
DB Rows – 3 x 8 x 40kg
DB Front Raises – 1 x 8 x 5kg, 2 x 8 x 7kg
A1 Alternate DB Bench – 2 x 14 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 120 secs
Side Bridge 80 secsSome of the other sprinters are already down to 5,4,3 reps for exercises so I’m lowering reps from 8-10 to 6-8 or 6-8 to 4-6. I think upper body is more conditioning than pure strength so that will be higher, but hip thrusts, stiff legged deadlifts etc. will be 6 reps. I’ve shifted a few things about so no hamstring work on saturdays with the new plyos.
I was comfortable with 39kg in each hand for alternate bench and it didn’t feel like much of a jump in weight. Front raises replace plate toss due to a well argued point in favour of the former. 7kg was enough to feel it working but allow perfect form.
Jan 11
Power Cleans – 3 x 1 x 88.5kg, 1 x 93kg, 1 x 96.5kg, 1 x 100kg !!!
Stiff Legged Deadlift – 2 x 6 x 126kg
Res. Band Hip Flexor Pull Throughs – 3 x 8
Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 (Soleus)
Ab Circuit, 6 minsFirst things first, 100kg power clean 😀 Got rather aggressive, could’ve done 101kg but I wanted to secure the milestone of triple figures (@ 72kg BW). Resistance band work and calf lowering are recommendations from a physio who saw me run, will see how those pan out. I have another thing where I have to write the alphabet with my big toe, strengthens ankle I think. Oh and GC, Soleus is just straight leg/bent leg, up on two legs, down with one.
Note to any sprinters: he said most people think they need strong plantarflexion to ‘push off’ when your foot is behind you, when in actual fact there is very little force there and a strong dorsiflexion is more important because when your foot hits the track at top speed you want to limit/control your ankle movement there and not collapse under the forces.
Jan 12
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 68.5kg, 5 x 78.5kg, 8 x 90kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 22Jan 13
Back Squats – 5 x 101kg, 5 x 116kg, 8 x 131kg
SL Eccentric Ham Curls – 2 x 8 x 25kg
Bird Dogs – 2 x 20
Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 x 10kg (Soleus)
Reverse Crunch Hold – 4 x 30 secsI got hamstring cramp after the first set of HS curls, only had it once about 7 years ago and for a few seconds I thought I’d pulled it, very relieved it was cramp. My lower abs ached and I didn’t feel stable in squats, the 8th rep was a bit dodgy so left it there. I’m happy to pick up ham curls at 25kg as I think I only got to 32.5kg for 6 in late 2010, would’ve upped the 2nd set if it wasn’t for cramp. Those power cleans have trashed my body so I look forward to tomorrow’s stretching and resting.
Jan 15
Seated Jumps – 2 x 4 x 105cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 15.75m, 6 for 15.85m (average 2.64m), 6 for 15.75m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 1,1,3,3,5
Dips – 3 x 20
Front Squats – 5 x 72.5kg, 5 x 83.5kg, 9 x 95kg
Hip Thrusts – 1 x 7 x 90kg, 2 x 6 x 95kg
Ab Crunches – 4 x 75
Side Bridge, 2 x 80 secsLooser from stretching, if not that much fresher after a rest day. I am tweaking my weekly layout as my energy isn’t high enough for both speed sessions. Next week is leading up to a race but in future I think Tuesday front squat, Thursday back squat, power cleans alternate Saturdays. My muscle ups were much better and I managed five in the final set. I wasn’t taking front squat seriously and the bar slipped off my shoulders as I descended for tenth rep, that’ll teach me to focus in future.
Jan 17
DB Rows – 3 x 8 x 42.5kg
DB Front Raises – 3 x 8 x 8.5kg
A1 DB Alternate Bench – 14 x 39kg, 13 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secsBiceps were hurting from the weekend. I like these front raises, can really feel my muscle working. I’ve got my calories to a stage where my weight is stable, now looking to refine my diet and remove some of the processed junk I’ve been sneaking in. Race on Saturday, still a week or two from peak shape but should be able to produce a decent run.
Jan 18
Back Squats – 3 x 108.5kg, 3 x 125kg, 4 x 140kg
SL Eccentric Ham Curls – 2 x 8 x 27.5kg
Bird Dogs – 2 x 20
Eccentric Calf Lower – 2 x 20 x 10kg (Gastroc), 2 x 20 x 10kg (Soleus)
Reverse Crunch Hold – 3 x 45 secsI’m repeating this week of 5/3/1 next week, so was going to do the bare minimum but I thought 4 reps would be good for my confidence at the higher weights. Calf exercise was better with two sets for each muscle, as three seemed a little laboured and drawn out. I’m splitting up the three hours of track work and the weights on Tuesdays and Thursdays, so this session was done in the evening having regained some energy since this morning.
Jan 19
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 3 x 73.5kg, 3 x 83.5kg, 5 x 95kg
Explosive Pushups – 3 x 8
Dips – 3 x 22As above, I felt I could do 6 reps of bench so stopped at 5. I had a quality speed session yesterday and if I can replicate that tomorrow then I will be much more confident about the weekend. I need to stop thinking about p.b’s and focus on beating whoever’s lining up next to me.
Jan 22
60m Race – 7.59
My hamstring was bothering me on Thursday and it was still on my mind today, so the whole race was tense and sub-maximal because I worried about pulling it. Didn’t stick around for 2nd race, I know when it isn’t my day.
Front Squat – 3 x 78.5kg, 3 x 90kg, 8 x 101kg
Hip Thrusts – 6 x 95kg, 6 x 100kg, 6 x 105kg
Ab Circuit, 6 minsNew plan, do weeks 3 and 4 of 5/3/1 then just do some heavy triples the next few weeks so I don’t have to think about fitting it in with my races, think I need more time under a 140kg+ bar anyway. Pleased with front squats, could’ve done a few more reps.
Jan 24
DB Rows – 3 x 8 x 42.5kg
Front Raises – 3 x 8 x 9kg
A1 Alternate DB Bench – 1 x 12 x 39kg, 1 x 9 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 90 secs
Side Bridge 60 secsGot the recovery wrong and paid for it in the second set of alternate bench. I have a new workout template that should keep weights workouts where they are but exercises will be moved around. Alternate bench will go as I have tough circuits to do, volume of plyos will be less with longer runs afterwards and Tuesday will be just weights.
Monday – Short Speed & UB Weights
Tuesday – LB Weights
Wednesday – Circuits & UB Weights
Thursday – Speed Endurance & LB Weights
Friday – Technical Work
Saturday – Plyometrics, Long Speed & Full Body Weights
Sunday – Recovery Stretching & Foam RollingJan 25
Front Squats – 5 x 83.5kg, 3 x 95kg, 8 x 106kg
Stiff Legged Deadlift – 2 x 5 x 131kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 45 secsRest periods have increased which should help me maintain intensity a bit better. Pleased with front squats, could’ve done more but will save something for Thursday.
Jan 26
Bench Press (power matrix) – 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Dips – 3 x 20
Running Arms – 2 x 80, 4 x 50I was going to do the power matrix next week but realised it incorporated everything I was going to lift for 5/3/1, so figured i’d do it today. Tried to rush the 1RM so the first two stalled in the middle, last one was smooth. Did running arms last so that I finish the session with a coordinated movement pattern.
Jan 27
Back Squat
5 x 120kg
3 x 135kg
2 x 150kg P.B. @ 73kg
3 x 140kgHip Thrusts
2 x 5 x 110kgAbs, 6 mins
Felt excellent in squats, upped everything by a few kgs as I saw the opportunity for a PB, did a nice double and didn’t push my luck by trying a third. Focus is on track work for the next four weeks, i’ll be damned if i’m running another 7.5* in Feb.
Jan 29
SL Box Jumps
3 x 10 x 15cmMuscle Ups
5,4,1SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kgCrunches
4 x 90Side Bridge, 2 x 80 secs
Did 2 x 2 x 120m runs at the track so didn’t have the energy for power cleans. Ham curls were good, got the stopwatch out to make sure it’s still a four second eccentric.
Jan 31Bench Press
8 x 80kg
5 x 92.5kg
3 x 97.5kg
3 x 1 x 110kg = PB
5 x 92.5kgDB Rows
3 x 8 x 42.5kgSide Bridge 2 x 60 secs
Front Bridge 2 x 90 secsPhew! 110kg was close to the limit, pretty chuffed to do all three attempts. Next power matrix has 115 in it, don’t know about that :s
Feb 1
Front Squats
5 x 90kg
3 x 100kg
4 x 110kg PBStiff Legged Deadlift
2 x 5 x 131kgBird Dogs
2 x 20Ab Wheel, 10 in total
Relatively untroubled by front squat, could’ve done another few reps. Can’t say the same for RDLs, I think that was the hardest I’ve tensed my glutes in forever. I thought I was going to seize up, didn’t go as low as normal for the last few reps as I was ready to implode. Was out of caffeine drink so maybe need that to maintain the intensity in that particular exercise.
Oh and my left adductor was bugging me in blocks yesterday, doing a little strengthening using resistance bands to clear that up and I haven’t noticed it this afternoon.
Feb 2
Dips
3 x 25
Front Raises
3 x 8 x 9kg
Running Arms
2 x 80
4 x 50No issues.
Feb 3
Back Squats
5 x 125kg
3 x 135kg
3 x 145kgHip Thrusts
2 x 5 x 110kgAb Circuit, 6 mins
Again, no issues. Would be happy repeating this for the next two week as maintenance then tapering for the final race.
Feb 5
Track Work
2 x 2 x 120m MASSIVE tailwind, falling start. Times: 13.62, 13.50, 13.63, 13.57.SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kgTurkish Get Ups
1 x 4 x 9kg
2 x 4 x 11.5kgProne Jackknife
3 x 12Insane winds today, must have been 8 m/s. Kind of works as overspeed training and was pleased that my form didn’t suffer. Read the article the other day condemning crunches so put in jackknives, always wanted to do Turkish get ups but have a low ceiling in my basement so brought the weight into the lounge to try them – wow. I was quite out of breath, sweating and my shoulders felt the hardest worked muscle group. Back is pretty tight so didn’t do muscle ups.
Feb 7
Track Work
Blocks, 5 x 30m
3 x 50m, 3 point start. Times: 6.41, 6.40mon, 6.34(mon = Mondo, we have one lane of the 2012 track surface, it’s a lot faster to run on – yes I’m aware my best time wasn’t on it)
Bench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
3 x 0 x 115kg
5 x 95kgDB Rows
3 x 8 x 42.5kgFront Bridge 2 x 90 secs
Side Bridge 2 x 60 secs110kg crept up last week so didn’t expect to get 115kg today, the second rep was closest but I started to lift my bum off the bench so housemate took it off me before I tweaked something. Can do the abbreviated 8,5,3,5 next week as a rest. Also managed to land a 120cm (47in) box jump before track, have been wanting that for an absolute age and cleared it by a few cm.
Feb 8
Front Squats
5 x 90kg
3 x 100kg
4 x 115kgStiff Legged Deadlift
2 x 5 x 131kgBird Dogs
2 x 20Ab Wheel, 11 reps
Close to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.
This weekly layout seems to have a really good balance and it feels like i’m peaking for every important workout.
Feb 10
Track Work
2 x 70m falling start, 8.53, 8.50.Back Squats
5 x 125kg
3 x 135kg
3 x 147.5kgPower Cleans
1 x 88.5kg
1 x 93.5kg
1 x 98kgRidiculously tight VM on my right leg, thought it was a tendon/ligament problem at first so after two average runs I stopped my session and went home. Rolled it for 5-10 mins and it’s a lot better. I was happy to do squats with it but not hip thrusts, so did a few power cleans. I have around 60 mins of stretching on Sundays and missed it last weekend so it’s entirely my own fault and a lesson to not be lazy in future.
Feb 12
Track Work
2 x 2 x 120m, falling start. 13.81, 13.56, 13.63, 13.72.Muscle Ups, 3,2,1
Dips, 2 x 25SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kgTurkish Get Ups
3 x 4 x 11.5kgProne Jackknife
3 x 15Really caught the middle two runs and got some great acceleration off the bend, felt fast today. Was lying on the track for 15 mins after the last run and didn’t have much left for muscle ups. Turkish get ups are good fun.
Feb 14
Track Work
Blocks 2 x 30m, 2 x 40m, 2 x 60mBench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
5 x 95kgDB Rows
3 x 8 x 42.5kgSide Bridge 2 x 60 secs
Front Bridge 2 x 90 secsEasing up on the weights during the week and speed sessions will be 95% on Thursday and Saturday, race is the 26th.
Feb 15Front Squat
5 x 77.5kg
5 x 82.5kg
5 x 87.5kgStiff Legged Deadlift
2 x 5 x 103.5kgBird Dogs
2 x 15Ab Wheel, 12 reps total
Everything around 75% today, felt like a warm up.
Feb 16
Front Raises
3 x 8 x 9kgFeb 17
Track Work
2 x 80m, falling start. 9.39mon, 9.47Back Squats
5 x 100kg
5 x 105kg
5 x 110kgHip Thrusts
2 x 5 x 85kgAb Circuit, 5 mins
Messed up my stopwatch times in track, first one I pressed it too late and the second too soon. Added a tenth on the first one (9.29 to 9.39) to compensate, seems about right and a lot better than last week. No issues in the gym, cruised it.
Feb 21
Track Work
Blocks, 20, 2 x 30m
50, 60, 70, 80m, falling start. (6.22, 7.31, 8.40, 9.43)Bench Press
5 x 70kg
5 x 80kg
8 x 91kgDB Rows
3 x 8 x 42.5kgSide Bridge 2 x 60 secs
Front Bridge 2 x 90 secsWould’ve liked a few hundredths off each of my runs, was happy out of blocks though which is more important. Back for more 5/3/1, bench this week and front/back squats start up next week. The 4-6 rep range is going well, where possible I will go to 3-5 depending on the exercise.
Feb 22
Front Squats
5 x 80kg
5 x 90kg
3 x 105kgStiff Legged Deadlift
2 x 5 x 126kgBird Dogs
2 x 20Ab Wheel, 2 x 7
Felt great today, everything was at 95% but I could tell I was in P.B. shape.
Feb 23
Front Raises
3 x 8 x 9kgKB Swings
15 x 6kg
15 x 8.5kg
15 x 11kg
15 x 13.5kgWanted to put in kettlebell swings on Saturday so did a quick practice to find a good starting weight. Sets of 15 or less will do me. Picked up the movement pretty quickly as my med ball throws have already taught me to hip snap.
Feb 26
Race – Sh*t. Moving on… (7.57)
KB Swings
1 x 15 x 13.5kg
2 x 15 x 16kg
1 x 15 x 18.5kgSL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kgDB Reverse Lunges
1 x 12 x 21kg
1 x 12 x 31kg
1 x 12 x 33.5kgDips
4 x 20Jack Knives
5 x 20Eccentric SL Calf Lowers
4 x 20 x 18kgF**king useless legs.
Mar 1
Track Work
4 x (Blocks 2 x 20m, 25m 3 point)
3 x 50m falling start. (6.28mon, 6.18mon PB, 6.23mon)Bench Press
3 x 75kg
3 x 86kg
5 x 97.5kgDB Rows
3 x 8 x 42.5kgSide Bridge, 2 x 60 secs
Front Bridge, 2 x 90 secsNo spotter in bench, a sixth rep was a possibility. I’m having trouble replicating my transition to upright running when coming out the blocks, need to do more runs starting from blocks and maybe include some longer runs with a controlled first 10m.
Mar 2
Front Squats
5 x 77.5kg
5 x 90kg
9 x 102.5kgA1 Reverse Lunges
3 x 12 x 33.5kgA2 KB Swings
3 x 15 x 18.5kgAdductor Resistance Band
3 x 12Ab Wheel, 2 x 7
Reverse lunge & KB swing combo kicked my ass, I threw up after the 2nd set and took a while to get off the floor after the last. Adductor strengthening as it’s a neglected muscle and there’s only one exercise in one of my circuits that hits it directly.
Was 72kg/158lbs at New Year, now up to 74.5kg/164lbs and although my focus is purely on strength/power gains it’d be nice to get to a lean 170lbs.
Mar 3
KB Swings
3 x 4 x 13.5kgUpped the weight, manageable.
Mar 4
Track Work
80m (90 secs rest) 80m, falling start, 9.44, 9.53.Back Squats
5 x 105kg
5 x 120kg
7 x 136kgHip Thrusts
2 x 6 x 115kgAb Circuit, 6 mins
Wanted 6 reps in squats, 7 were easy but knee wobbled a touch so racked it as a precaution.
Mar 6Track Work
2 x 120m, falling start. 14.43, 14.28.
150m, 17.84. There was a headwind, but bottom line is I wasn’t fast enough.Muscle Ups
3 x 4Deadlift
5 x 78.5kg
5 x 91kg
14 x 101kgStiff Legged Deadlift
2 x 3 x 131kgBird Dogs
2 x 20My back had nothing to give in RDL’s, three reps was pushing it but i’m going to keep the weight the same and not worry about how many reps I do each week. Relatively pleased with deadlift, once I find my groove I can smash the reps out and i’ve started at a low 90% 1RM (120kg) for 5/3/1 to give me time to find that groove.
Mar 8
Track Work
3 x (2 x 30m Blocks, 30m 3 point)
50m, 60m, 70m, falling start. 6.12 PB, 7.22 PB, 8.44Bench Press
5 x 80kg
3 x 91kg
4 x 102.5kgDB Rows
3 x 8 x 42.5kgSide Bridge 2 x 60 secs
Front Bridge 2 x 90 secsVery springy today, good PB’s and I messed up the last acceleration which is why the 70m is comparatively slower. Never repped over 100kg in bench before so it was nice to get four reps out. Love my diet, swapped my PWO milkshake for jacket potato, tuna and veg and my ratio to 25-50-25 and it feels right.
Mar 9
Front Squats
3 x 85kg
3 x 95kg
9 x 107.5kg PBA1 DB Reverse Lunges
3 x 12 x 33.5kgA2 KB Swings
3 x 15 x 18.5kgAdductor Band Work
3 x 12Ab Wheel
2 x 8Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once i’d racked it. Lunges & swings are hideous, love it.
Mar 11
Track Work
80m, 90m. falling start. 9.31mon PB, 10.50mon.Back Squats
3 x 112.5kg
3 x 127.5kg
5 x 143.5kgHip Thrusts
6 x 115kg
6 x 120kgAb Circuit, 6 mins
Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my Saturday track session will be Monday morning.
Mar 14
Track Work
2 x 120m, falling start. 14.44, 14.31 (headwind)
150m, falling start. 17.62Deadlift
3 x 83.5kg
3 x 96kg
15 x 108.5kgBird Dogs
2 x 20Jackknives
4 x 20Abbbbbssssoooluuuttelllyyy WRECKED from deadlift. My back started spasming and I was on the floor for 10 mins convulsing, felt bizarre. Scraped through the rest of the session and god help me for tomorrow’s DOMS.
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