2011 Training Log

Mar 16

Track Work
Blocks 2 x 20, 2 x 30, 2 x 40m
50, 60, 70m falling start. stopwatch broke.

Bench Press
5 x 52.5kg
5 x 65kg
5 x 75kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 70 secs
Front Bridge 2 x 100 secs

I know one of the main rules of 5/3/1 is don’t tamper with it, but I’ve increased my rest week from 40,50,60% to 50,60,70%.

Mar 17

Front Squats
5 x 90kg
3 x 102.5kg
6 x 115kg

A1 DB Reverse Lunges
2 x 12 x 33.5kg

A2 KB Swings
2 x 15 x 18.5kg

Adductor Band
2 x 12

Ab Wheel
2 x 8

No Issues, cut the third set of a few of these as last week I was too sore to do circuits.

Mar 18

Turkish Get Ups

3 x 4 x 13.5kg

Running Arms

2 x 80
4 x 50

Mar 19

Track Work
80m, 90m falling start. 9.41, 10.37mon PB

Back Squats
5 x 120kg
3 x 136kg
2 x 152.5kg

Hip Thrusts
6 x 120kg
8 x 120kg

Ab Circuit, 6 mins

Very fluid 90m on mondo, couldn’t have pieced a much better run together. Wasn’t that motivated for back squats so happy to get a double out.

Mar 21

OH Shot Put (5kg)
15.30m PB

Track Work
100, 120, 120, 150, falling start. 11.50, ?, 13.53 PB, 17.20 PB

Deadlift
5 x 91kg
3 x 101kg
11 x 113.5kg

Bird Dogs
2 x 20

Jackknives
3 x 25

Wasn’t meant to do OH Shot but my friend wanted some competition, ended up throwing half a metre more than I’ve ever done. Nice series of runs, tied up in the last 20 metres of the 150 but the others were smooth. Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.

Mar 22

Bench Press
5 x 71kg
5 x 82.5kg
6 x 93.5kg

DB Rows
2 x 8 x 42.5kg

Side Bridge, 75 secs
Front Bridge, 120 secs

My right palm was hurting during the last set of bench, shouldn’t be an issue again but stopped a rep early. Feel like shit today, can’t walk properly.

Mar 24

Track Work
80, 90m falling. 9.30mon PB, 10.36mon PB

Back Squat
5 x 80kg
5 x 95kg
5 x 112.5kg

Hip Thrusts
2 x 8 x 80kg

Ab Circuit, 5 mins

Only a hundredth quicker in both runs but i’ll take that.

Mar 26

Track Work
100, 150, 150m falling. 12.11, 18.13, 18.11. slight headwind, no excuse.

Deadlift
5 x 58.5kg
5 x 73.5kg
5 x 83.5kg

Bird Dogs
2 x 20

Jack knives
4 x 20

Have been working a lot this week, still shouldn’t be running 12. and 18. under any circumstances. If this is how fast I run when I take weights easy on the Thursday then it’s no wonder my races are so poor.

Mar 28

Track Work
50, 60m falling. 6.22mon, 7.23mon

Bench Press
3 x 77.5kg
3 x 87.5kg
5 x 100kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 80 secs
Front Bridge 2 x 100 secs

Mar 29

Front Squat
5 x 80kg
5 x 92.5kg
7 x 105kg

Reverse Lunges
2 x 12 x 33.5kg

Hang Power Cleans
2 x 4 x 78.5kg

Ab Wheel, 3 x 7

Sleep deprived and not in the mood, scrambled through the workout and will be getting an early night.

Mar 31

Track Work
2 x 3 x 80m, 30m intensity limit (stop accelerating), falling start. 9.34, 9.31, 9.40 – 9.31, 9.26 PB, 9.26 =PB.

Back Squats
5 x 107.5kg
5 x 122.5kg
5 x 140kg

KB Swings
2 x 15 x 18.5kg

New warm-up that’s really getting me fresh for track, short recovery runs so to p.b. with an intensity limit too was a good step forward. Was tired for squats so did bare minimum, and no abs as they still hurt from circuits yesterday.

Apr 18

Track Work
80, 100, 120m falling. 9.59, 11.73, 13.88 slight headwind.

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 110kg
5 x 125kg
5 x 140kg

Ab Circuit, 11 mins (!!!)

My rec fem is getting fatigued halfway through warm up and is noticeable during my runs, think I need to reduce the volume somewhere so was going to switch front squat for split squat but don’t know if that will make much difference (feel free to tell me if you know). My times have been down for a week and it’s winding me up because I was hitting form. Pleased to match my numbers in back squat and took the rest out of abs and then did an additional 2 mins, solid workout.

Edit: rectus femoris is suffering from excessive drills (new warm up includes 400m+ of drills) so I’m reducing the volume in my warm up and eliminating my day of drills to be replaced with a morning jog and myofascial stretching.

Apr 19

Bench Press
5 x 72.5kg
5 x 85kg
6 x 95kg

DB Rows
3 x 8 x 45kg

No spotter so didn’t risk bench.

Apr 22

Hang Power Cleans
2 x 4 x 83.5kg

Split Squats
2 x 6 x 80kg
1 x 6 x 85kg

Ab Circuit, 9 mins

Quite poor balance in split squats, had to focus on the path my front leg was taking to get it right. Have anterior pelvic tilt issues from overly tight hip flexors, doing a standard lunge exercise in the mornings to correct this. I’m leaning up a little but if my strength drops i’m going back to a bigger diet. Spoke to the guy who owns a supplement store in town and he has me back on ZMA and attempting to eat salmon once a week.

Apr 24

Track Work
3 x 200m, 2 x 200m. 28.7, 28.0, 28.0 – 27.8, 26.8
recovery (2.5 mins between reps, 10 mins between sets)

Deadlift
5 x 68.5kg
5 x 78.5kg
5 x 91kg

Bird Dogs
2 x 20

Ab Circuit, 6 mins

200m runs at 80% effort, but because of the short recovery they end up being full effort to maintain the target times. Feel I could do them all in 27.5 so will try that next week.

Apr 25

Bench Press
3 x 77.5kg
3 x 90kg
5 x 101kg

DB Rows
3 x 8 x 45kg

All good, happy to rep at 100kg or more.

Apr 27

Deadlift
5 x 91kg
5 x 106kg
17 x 118.5kg

(10 minutes on the floor)

Bird Dogs
2 x 20

Ab Wheel, 3 x 7

Probably pushed it a bit too much in deadlift considering I have a speed session in two days, this will be the last time I do over a dozen reps. The first ten flew up then it slowed and the last rep was dubious. All good now, off for a hot/cold shower.

Apr 29

Track Work
4 x 120m Easy-Fast-Easy.

SLRDL
2 x 6 x 118.5kg

May 16

Track Work
3 x 200m, 2 x 200m – 26.6, 26.6, 25.9 26.3, 25.8

Landed a 125cm box jump today! Felt incredibly reactive and smashed 120cm so put up 125cm (49 inches) and got it on the second attempt. Pleased with my 200m times as well, took the first two a little easy and am confident I can get down to 26 flat in the next month or so.

May 17

Kettlebell Swings
2 x 15 x 18.5kg

Back Squat
5 x 110kg
5 x 125kg
5 x 140kg

Ab Circuit, 9 mins

Legs felt kind of hungover today, they were perfectly fine for the squats but about an hour later I could barely get off the sofa and felt drained.

May 18

Bench Press
5 x 75kg
5 x 85kg
4 x 97.5kg

DB Rows
3 x 8 x 45kg

May 19

Deadlift
5 x 68.5kg
5 x 83.5kg
5 x 98.5kg

Bird Dogs
2 x 20

Ab Wheel, 3 x 7

May 21

Track Work
4 x 90m, 30 build up, 60 fast.

SLRDL
2 x 5 x 128.5kg

Ab Bridges, 9 mins

May 23

Track Work
3 x 200m, 2 x 200m – 26.4, 27.6, 27.1 26.8, 27.0

Easy session with a race coming up on Wednesday. The wind was gusting strongly and made it very difficult to run consistent times, so those were consistent effort levels.

May 25

100m – 11.8 +0.7 (Hand Timed – Electronic timing failed :S)

Got out pretty well and maybe came up too soon, was coming back on people but the last 20m felt like the last 40m of the first race and my legs were a mess.

200m – 23.88 +2.1 (races either side of this were +0.4 and this was the only illegal wind of the meet)

Was in lane 1 of race C but asked to be upgraded to the empty lane 7 of race B so I was near enough asking to come last. I conserved energy on the bend and hit the straight well, perhaps leaning back a little but I got through the line without fading and nearly got another PB. Pleased with the consistency as those conditions weren’t as good as my first race.

Bench Press
5 x 75kg
5 x 85kg
5 x 97.5kg

DB Rows
3 x 8 x 45kg

May 26

Deadlift
5 x 98.5kg
5 x 111kg
10 x 126kg

Bird Dogs
2 x 20

Abs, Various weighted, 170 reps

Ten reps is my new limit and even if I can go on I will stop, which was the case today. I felt really fresh and didn’t want to use up all that energy deadlifting a mediocre weight for lots of reps.

I’m away tomorrow on a road trip until Tuesday, I will do some sort of cardio to keep my fitness up but it’ll be a nice rest and recovery for my body.