2011 Training Log

Viewing 5 posts - 11 through 15 (of 23 total)
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  • #10388
    Fraser_9to5Fraser_9to5
    Keymaster

    June 3

    Rest and recovery my arse, I was in a van following my friend as he cycled the length of the United Kingdom (874 miles) non-stop, and I ended up having to be a support rider for the night stages and the last bit, 170 miles in all. Got the worst quad doms of my life and it took me two days before I could get up or down stairs unassisted. He did it by the way, took 78.5 hours and raised loads for a children’s charity, f**king impressive mental strength.

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

    DB Rows
    3 x 8 x 45kg

    Not bad, my triceps were tired from the cycle and I was expecting two reps at 97.5kg.

    June 4

    KB Swings
    2 x 15 x 18.5kg

    Back Squat (can’t climb stairs but I’ll be damned if I can’t squat)
    5 x 110kg
    5 x 120kg
    4 x 130kg

    Ab Circuit, 3 x 3 mins

    Good session. I’m sick of my doms so wanted to give my legs something they’re used to recovering from, was cautious on the final set of squats and didn’t force a 5th rep. Not too optimistic about my return to track but I’ve pencilled in monday afternoon for the 5 x 200m session.

    June 6

    3 x 200, 2 x 200m – 28.1, 27.4, 26.3 26.1, 25.7

    Legs were not their most coordinated to begin with and I over-estimated how fast I was running the first two reps. The last rep felt almost like a sprint so I think another week is needed before i’m back to full fitness.

    June 7

    Deadlift
    3 x 103.5kg
    3 x 118.5kg
    7 x 133.5kg

    Bird Dogs
    2 x 20

    Ab Circuit, 3 x 3 mins

    Solid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.

    June 8

    Bench Press
    5 x 75kg
    5 x 85kg
    3 x 97.5kg
    1 x 105kg

    DB Rows
    3 x 8 x 45kg

    June 9

    SLRDL
    2 x 5 x 128.5kg

    Ab Bridges, 3 x 3 mins

    June 11

    KB Swings
    2 x 15 x 18.5kg

    Back Squat
    5 x 110kg
    5 x 120kg
    4 x 135kg

    Ab Circuit, 3 x 3 mins

    Did acceleration runs today and my right quad was aching quite a bit so I didn’t attempt a 5th rep. I’m still a few days from being back to normal, can’t wait to get back into my routine.

    June 13

    Track Work
    3 x 200, 2 x 200m – 25.1, 26.0, 26.2 25.6, 26.7

    After last week I didn’t want to run a slow first rep so I hit the bend and held strong to the line. Was not expecting 25.1!! My endurance held up so well, on another day I could easily have run 27’s for the rest of them after a time like that. I hit the 4th rep with the intention of scraping a 26 low on the last rep but my technique went and I shuffled through the line.

    Next target is all sub 26 which I could’ve done today with a bit of consistency.

    June 14

    Deadlift
    5 x 111kg
    3 x 126kg
    5 x 141kg

    Bird Dogs
    2 x 20

    Weighted Ab Circuit

    Didn’t push it, they were five very comfortable reps and my lower back was nice and straight.

    June 15

    A1 Alternate Bench Press
    3 x 12 x 36kg

    A2 Explosive Pushups
    3 x 8

    Dumbbell Rows
    3 x 8 x 45kg

    #10389
    Fraser_9to5Fraser_9to5
    Keymaster

    June 17

    KB Swings
    2 x 15 x 18.5kg

    Back Squat
    5 x 115kg
    5 x 125kg
    5 x 140kg

    Ab Bridges
    3 x 3 mins

    Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

    June 19

    Track Work
    80, 100, 120m falling. 9.48, 11.51, 13.94.

    SLRDL
    2 x 5 x 118.5kg

    Ab Bridges
    3 x 3 mins

    Really hit and miss technique with the flat out runs, with the middle one being almost spot on. Lowered the weight in SLRDL and went through full RoM and felt very strong.

    June 21

    Track Work
    3 x 200m, 2 x 200m – 25.8, 26.1, 26.6 25.4, 25.6

    Had really heavy legs in the thrid rep and could barely make the line. Much stronger on the final two reps and pushed the last one so hard I threw up a bit at the side of the track. Haven’t pushed it that much in over a year.

    June 22

    Deadlift
    5 x 76kg
    5 x 88.5kg
    5 x 103.5kg

    Bird Dogs
    2 x 20

    Abs, 3 sets

    June 23

    A1 Alternate Bench Press
    3 x 14 x 36kg

    A2 Explosive Pushups
    3 x 8

    Dumbbell Rows
    3 x 8 x 45kg

    June 24

    Track Work
    3 x 120m. Last 80m times – 8.60, 8.55, 8.64

    It was 40m build up and 80m fast so I timed the flying runs and was pretty pleased with those, as always i’ll look to lower that time over the next month or so.

    June 25

    KB Swings
    2 x 15 x 18.5kg

    Back Squat
    5 x 120kg
    5 x 130kg
    5 x 140kg

    Ab Circuit, 2 x 3 mins

    This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

    June 27

    Track Work
    80, 100, 120m falling start. 9.26 =PB, 11.44 PB, 13.72

    SLRDL
    2 x 5 x 118.5kg

    Ab Bridges, 3 x 3 mins

    Nice set of times today, everything was smooth from start to finish and the only improvement would be if I was fresher.

    June 29

    Track Work
    3 x 200m, 2 x 200m – 26.0, 26.3, 26.1 26.2, 25.5

    June 30

    Deadlift
    5 x 101kg
    5 x 116kg
    10 x 131kg PB

    Bird Dogs
    2 x 20

    Weighted Abs, 3 sets

    Alt DB Bench
    3 x 14 x 36kg

    Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 45kg

    #10390
    Fraser_9to5Fraser_9to5
    Keymaster

    July 2

    KB Swings
    2 x 15 x 18.5kg

    Power Cleans
    1 x 81kg
    1 x 86kg
    1 x 88.5kg
    1 x 91kg
    1 x 93.5kg
    1 x 96kg

    Couldn’t get to the track today as it shut early so did power cleans.

    July 4

    Track Work
    80, 100, 120m falling. 9.36, 11.47, 13.86

    Bench Press
    8 x 75kg
    5 x 85kg
    3 x 90kg
    3 x 1 x 102.5kg
    5 x 87.5kg

    Third run was really tense and a mess. Power matrix in bench.

    July 6

    Track Work
    250m (90 secs) 150m 33.4, 19.9 total 53.3 secs
    300m (90 secs) 100m 39.6, 12.9 total 52.5 secs

    Pacing was hard and I could’ve hit 52 flat as I intended to do. This replaces my 5x200m session and recovery will be cut followed by distance and then intensity upped.

    July 7

    Deadlift
    3 x 108.5kg
    3 x 123.5kg
    7 x 138.5kg

    Bird Dogs
    2 x 20

    Weighted Ab circuit, 295 reps & bridges

    July 8

    Alternate DB Bench
    2 x 16 x 36kg
    1 x 12 x 36kg

    Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 45kg

    Race on the 13th so not many weights before then

    July 11

    3 x 200m, 2 x 200m all in around 27 flat.

    July 12

    SL Calf Raises
    1 x 12 x 10kg
    1 x 12 x 20kg

    Plantar Flexor Res. Band pull
    2 x 12

    I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.

    July 13

    100m – 12.04 (-2.4)

    Quite a strong headwind. Had the best first 40m of my life and was over a metre ahead and thought it was wrapped up but I hadn’t done a top speed session in a while and it showed when I was a little short of the pace and I ended up getting pipped by a few hundredths.

    200m – 24.28 (-0.8)

    This was almost 10pm at night as there were loads of 1500m races that dragged on. Again my acceleration was excellent and other than easing up a little at about 80m I ran how I wanted to, with good form on the straight but again a little lacking in top speed.

    Times are meh but the last races have been a really nice tailwind so can’t make a direct comparison.

    July 14

    Deadlift
    5 x 116kg
    3 x 131kg
    1 x 146kg PB
    1 x 156kg PB

    Hyper Extensions
    2 x 20

    SL Calf Raises
    3 x 12 x 21kg

    Plantar Flexor Res. Band pull
    2 x 12

    Weighted Ab circuit, 295 reps & bridges

    This was my last bit of deadlit for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.

    #10391
    Fraser_9to5Fraser_9to5
    Keymaster

    July 15

    A1 Weighted Dips
    1 x 12 x 10kg
    2 x 12 x 12.5kg

    A2 Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 41kg

    July 16

    Track Work
    2 x Flying 80m – 8.40, 8.50

    Damn I felt good today, I think the hip flexor stretching i’ve done recently has improved my glute activation as it feels like i’m using them more at top speed. Only did two runs as i’m still recovering from the races on wednesday.

    Hyper Extensions
    2 x 20

    Ab Bridges, 2 x 4 mins

    July 18

    Track Work
    150, 120m falling. 17.42, 13.91.

    The runs felt good enough, maybe expected a little faster in the 120, looking to approach 16.7 and 13.4 for those runs by the end of the year although right now that sounds optimistic.

    Muscle Ups
    6, 6, 10

    Dips
    20, 20, 15

    Was 5kg heavier when I last did muscle ups and wow can I notice the difference. I was cautious for the first two sets and could’ve done more than ten in the last but had dips straight afterwards

    July 19

    KB Swings
    3 x 15 x 16.5kg

    A1 Full Squat
    8 x 21kg (5cm off)
    8 x 26.5kg (2-3cm off)
    7 x 34kg (1-2cm off) + 1 x 34kg full depth (woo!)
    8 x 40kg to box

    A2 Squat to Stand Drill
    3 x 6

    SL Calf Raises
    3 x 12 x 21kg

    Plantar Flexor Res. Band pull
    2 x 12

    Ab Bridges, 4 mins

    July 21

    Track Work

    250m (60 secs) 150m in 31.1 PB, 19.4 total 50.5 secs PB
    (25 mins)
    300m (60 secs) 100m in 39.3 PB, 12.4 total 51.7 secs

    Surprised is not the word. I can’t attribute it all to the extra mobility as I did push harder this week, but I finished the 250m feeling great and didn’t lose form in any of the runs.

    July 22

    Single Leg Skipping (change legs every 5 hops)
    4 x 60

    A1 Squat to Stand Drill
    4 x 6

    A2 Full Squats
    8 x 41kg
    8 x 51kg
    8 x 54.5kg
    8 x 56.5kg

    Glute-Ham Raise
    3 x 6

    Weighted Ab Circuit, 310 reps & bridges (80 sec side, 140 sec front)

    July 23

    A1 Weighted Dips
    2 x 12 x 14kg
    1 x 12 x 15kg

    A2 Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 41kg

    July 24

    Track Work
    2 x 40 build up 80 flying, 80m – 8.60, 8.68.

    Times weren’t as fast as last week but I didn’t feel great this morning and the box jumps before it were laboured. Think part of the reason has been that i’ve performed better than expected the last few days and it has caught up with me.

    July 25

    KB Swings
    3 x 15 x 16.5kg

    A1 Squat to Stand
    4 x 6

    A2 Full Squats
    8 x 44.5kg
    8 x 61.5kg
    8 x 66.5kg
    8 x 69.5kg

    SL Calf Raises
    2 x 18 x 21kg

    Plantar Flex. Res. Band
    2 x 15

    Ab Bridges, 2 x 4 mins 30

    Squatting 61kg felt easy which is a nice sign of progress, and I managed to get up to BW to full depth on the final set. There’s a muscle near my hip which is a notable weak point and if I can continually target that then i’ll creep the weight up while maintaining very strict form. Good burn in the calves from raises.

    July 27

    Track Work (SPEED)
    Blocks 5 x 30m
    2 x 2 x Flying 25m

    Glute-Ham Raises
    2 x 6
    1 x 8

    A1 Squat to Stand
    4 x 6

    A2 Full Squats
    6 x 68.5kg
    6 x 76.5kg
    6 x 78.5kg
    6 x 81kg (form compromised on last two reps)

    July 29

    Blocks 2 x 30m, 2 x 40m
    80, 100, 120m falling. 9.73, 11.94, 14.10 (steady headwind)

    First run I was too relaxed, next two were good but times aren’t reflective due to winds.

    Muscle Ups
    3 x 7

    Dips
    20, 20, 17

    July 30

    KB Swings
    2 x 15 x 16.5kg

    A1 Full Squats
    8 x 68.5kg
    5 x 76.5kg
    4 x 81kg
    4 x 81kg

    A2 Drop Jumps
    3 x 5

    Weighted Ab Work

    #10392
    Fraser_9to5Fraser_9to5
    Keymaster

    Aug 1

    Track Work
    200m, 150m falling. 23.50 PB, 17.28

    DAMN! I nailed that 200m, got a really smooth bend and worked on rhythmical arm drive in the last 50m without fading at all. Almost a pb in the 150m and there wasn’t even a tailwind.

    A1 Weighted Dips
    1 x 12 x 15kg
    1 x 12 x 17.5kg
    1 x 12 x 20kg

    A2 Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 41kg

    Ab Circuit, 2 x 4 mins

    Aug 3

    Track Work
    Blocks 2×20, 2×30, 2x40m
    2 x 2 x Flying 25m

    Glute-Ham Raises
    3 x 8

    A1 Squat to Stand
    2 x 6

    A2 Full Squats
    8 x 71kg
    6 x 78.5kg
    5 x 81kg
    4 x 83.5kg

    Ab Bridges, 9 mins

    Aug 5

    Track Work
    Blocks 2 x 30, 2 x 40m
    80, 100, 120m falling. 9.20 PB, 11.48, 13.71.

    Did NOT expect that in the first run, I mean if felt good but not pb shape. only 0.04 off my 100m training pb so that backed up the form.

    Muscle Ups
    7, 4

    Dips
    20, 20

    Aug 6

    KB Swings
    2 x 15 x 16.5kg

    Full Squats
    8 x 73.5kg
    5 x 83.5kg
    4 x 86kg
    4 x 88.5kg

    Drop Jumps
    3 x 5

    Weighted Ab Circuit, 310 reps & 3 mins bridges

    Aug 8

    Track Work
    3 x 200, 2 x 200m – 26.1, 26.3, 27.7 26.0, 27.1

    Always like doing these two days before my races. The runs were submax but rather than doing them relaxed I had to actively slow on the straight on two of the reps to stop me hitting my normal target times (before a race I try to do these runs in 27 flat). Finishing with a warm down then some long static stretching tonight, quick soft tissue work tomorrow morning then rest up for race day.

    Aug 10

    Race Day

    I felt about 7/10 today, perhaps doing a little too much deep tissue massage the night before but in all honesty I have one eye on the race at the end of the month and whatever I do today I hope to improve on by then.

    100m – 11.70 SB +1.7

    Very nice wind which I feel I didn’t take advantage of. My start was way too tense and I powered it to 25m before relaxing and finishing nicely. It’s a season’s best and the 2nd fastest electronic time i’ve run.

    200m – 23.83 PB +2.1

    Slightly illegal wind and a mere hundredth off my pb. My only problem with that run from start to finish was perhaps my reaction time and block clearance, other than that I was really pleased with my finishing strength. I’m finishing so well that I might think about putting more into the bend and seeing if I can hold on at the end.

    I ran 11.4 and 23.5 in training and this backs up my general calculation of +0.3 secs to get what i’d run in a race. At the start of the season I wrote down target times of 11.2 and 23.0 for training so if I can get nearer to those in the next few weeks it would give me a lot of confidence for the final race of the season.

    Aug 11

    A1 Weighted Dips
    12 x 20kg
    12 x 21.25kg
    12 x 22.5kg

    A2 Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 41kg

    Aug 12

    KB Swings
    2 x 15 x 16.5kg

    Full Squats
    8 x 76kg
    5 x 86kg
    4 x 91kg
    4 x 96kg

    Drop Jumps
    3 x 5

    Bird Dogs
    2 x 20

    Weighted Ab Circuit, 310 reps, 3 mins bridges

    Aug 14

    Track Work

    200m, 150m falling. 23.57, 17.11 PB

    So pleased to repeat a similar time in the 200m and then to go and take a tenth of a second off my 150m training pb. I set out harder in the 200 and could feel myself fading with 50m to go, and I prefer being strong at the end so i’ll stick with my conservative bend running.

    A1 Weighted Dips
    3 x 12 x 22.5kg

    A2 Explosive Pushups
    3 x 8

    DB Rows
    3 x 8 x 41kg

    Ab Circuit, 6 mins

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