2011 Training Log

Viewing 5 posts - 6 through 10 (of 23 total)
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  • #10383
    Fraser_9to5Fraser_9to5
    Keymaster

    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.

    #10384
    Fraser_9to5Fraser_9to5
    Keymaster

    Apr 2

    Track Work
    3 x 50E100F (50 build up 100 fast), flying 100 times: 10.82, 10.82, 10.80.

    Muscle Ups
    3 x 5

    Dips
    2 x 20

    Deadlift
    5 x 83.5kg
    5 x 98.5kg
    11 x 111kg

    Bird Dogs
    2 x 20

    My lower back was in a new position for my flying runs and it felt like I couldn’t give 100%, there was a slight tailwind but if I can run those times now then it’s looking good for May and June. Deadlift was good, had to readjust grip after eight reps, might go alternate grip at heavier weights. Looking back that’s a really solid week of training and i’d like three more just like it before I open up on the 23rd with a 100m and maybe a 200m.

    Apr 4

    Track Work
    2 x 60m, falling. 7.20mon PB, 7.28mon

    Bench Press
    5 x 82.5kg
    3 x 93.5kg
    4 x 105kg

    DB Rows
    3 x 8 x 42.5kg

    Ab Wheel, 3 x 7

    Was in great form doing blocks and flying runs even if my right hip flexor was a little tight, the 2nd 60m was a little forced and tense but the first was spot on. Did not expect four reps in bench and was beyond my sticking point and so close to a 5th rep. Switched to ab wheel as bridges have been tiring my abs for tomorrow’s weights.

    Apr 5

    Front Squat
    3 x 87.5kg
    3 x 100kg
    6 x 112.5kg

    Hang Power Cleans
    1 x 4 x 78.5kg
    1 x 4 x 83.5kg

    Adductor Res. Band
    2 x 12

    Ab Circuit, 3 x 3 mins w 30 sec rest

    Not that comfortable with front squat today, my back has been funny the last few sessions but not in a weak way. Cleans were explosive, ab circuit will be regretted tomorrow morning.

    Apr 7

    Track Work
    2 x 3 x 80m, 32.5m IL, falling. All in 9.40-9.50 outside with swirling wind.

    Back Squat
    3 x 115kg
    3 x 132.5kg
    3 x 147.5kg

    Almost didn’t do this as I was short on time, but I downed an energy drink and smashed my way through it. Might not try next week as I don’t have any safety measures to catch the bar if I fail. Will probably miss out Thursday weights altogether as the speed session takes enough out of me.

    Apr 9

    Track Work
    100m, falling. 100m bend, falling. 11.85, 12.14.
    150m, falling. headwind. 18.48

    Deadlift
    3 x 91kg
    3 x 103.5kg
    14 x 117.5kg

    Bird Dogs
    2 x 20

    Wasn’t feeling it today at the track, reflected by my times. Used my wrist straps for deadlift and surprised myself with the reps I got out. Had a 50 hour work week so my times should bounce back next week now that I’m off for Easter.

    Apr 11

    Bench Press
    5 x 55kg
    5 x 65kg
    5 x 77.5kg

    DB Rows
    2 x 8 x 42.5kg

    Ab Wheel
    3 x 7

    Have a sore throat and general flu symptoms so giving it an extra day before I do track. Going to keep bench & deadlift on 5/3/1, for front & back squat i’m going to do week 1 every week and do an extra rep when I can.

    Apr 12

    Front Squat
    5 x 80kg
    5 x 92.5kg
    7 x 107.5kg

    Hang Power Cleans
    2 x 4 x 83.5kg

    Adductor Res. Band
    2 x 12

    Ab Circuit, 3 x 3 mins w 30 sec rest

    Not recovered from illness yet, did weights today as a substitute. Upped the front squat as I felt fresh, 2nd set of cleans were good once I got my hips involved properly. Abs were much easier than last week.

    Apr 16

    Deadlift
    5 x 98.5kg
    3 x 111kg
    10 x 123.5kg

    Bird Dogs
    2 x 20

    Ab Circuit, 3 x 3 mins w 30 sec rest

    Very happy with the deadlift as my back straightness wasn’t an issue and I didn’t need to think twice about being in the right position for each rep.

    #10385
    Fraser_9to5Fraser_9to5
    Keymaster

    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

    #10386
    Fraser_9to5Fraser_9to5
    Keymaster

    May 1

    KB Swings
    2 x 15 x 18.5kg

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

    Ab Circuit, 9 mins

    Worked on trying to move the bar as fast as possible from the bottom of the squat. That was the easiest 5 @ 140 has felt. Should’ve been the 200 session today but there was a track meet on.

    May 2

    Track Work
    3 x 200m, 2 x 200m. 26.9, 26.8, 26.7 – 26.3, 26.7
    (2.5 mins/10 mins)

    Tailwind probably gave me up to half a second advantage but either way I’m happy with the consistency and that I didn’t ease up on any of the reps.

    May 3

    Bench Press
    5 x 85kg
    3 x 95kg
    1 x 107.5kg
    0 x 112.5kg
    1 x 107.5kg

    DB Rows
    3 x 8 x 45kg

    Had absolutely no intensity today, none. I had that feeling when you come back from a few weeks off where you know you’re capable of lifting the weight but your body struggles to co-ordinate it. Tried 112.5kg as I did the bare minimum to complete 5/3/1 and I got beyond my sticking point when my right arm collapsed a bit.

    May 4

    Track Work

    60m falling, 7.29.

    May 5

    Deadlift
    3 x 98.5kg
    3 x 113.5kg
    8 x 128.5kg

    Bird Dogs
    2 x 20

    Ab Wheel, 3 x 7

    I half assed the deadlift as I didn’t have time to let breakfast settle or really wake up fully. Form was good for the 8 reps and I’m pleased with that.

    May 7

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

    SLRDL
    2 x 5 x 123.5kg

    Ab Circuit, 9 minutes

    Pretty tired from track work so took a break before weights. Hamstrings had doms the next day and have a little tightness in them this morning.

    May 9

    Track Work
    3 x 200m, 2 x 200m. 26.9, 27.4, 27.0 – 27.4, 27.0
    (2.5 mins/10 mins)

    Took this session easy as i’m racing on Wednesday (100 and 200m), plus my hamstrings were feeling tight even after a warm up. Didn’t work the bend in the 2nd and 4th reps and ended up going through 100 in 14 secs.

    May 11

    100m – 11.79 +0.5

    Got out well but by 60m the wheels were coming off and it felt scrappy. Always happens in the first race so I’m not fussed and it was faster than anything I ran last year, good to blow the cobwebs out.

    200m – 23.84 +1.5 PB

    Booooom. Great reaction, solid bend, mate said I was leaning back too much as I hit the straight so work to be done there but I didn’t fade much. That 200 session is paying dividends as I’ve only done two full ones and my fitness is good as is lactic tolerance. Old PB was 23.9 hand timed and 24 something electronic but was expecting to open with 24.5.

    Bench Press
    5 x 55kg
    5 x 67.5kg
    5 x 77.5kg

    DB Rows
    2 x 8 x 45kg

    May 12

    Deadlift
    5 x 106kg
    3 x 121kg
    7 x 136kg

    Bird Dogs
    2 x 20

    Ab Wheel, 3 x 7

    Only got up to a very poor 2 x 140kg last time I deadlifted so this is new ground for me. I’m keeping on top of my stretching and can see myself progressing well over the next 6-8 weeks.

    May 14

    Track Work
    3 x 50m
    3 x 100m EFE

    SLRDL
    2 x 5 x 128.5kg

    Ab Circuit, 9 mins

    Quads were sore from the accelerations so I missed out a final run.

    #10387
    Fraser_9to5Fraser_9to5
    Keymaster

    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.

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