2011 Training Log

Aug 16

Track Work
2 x 2 x 25m Flying.
Blocks 2 x (20, 30, 40m)

Flying runs first so I was super-fresh for them, then blocks when i’m a little tired to stop me purely muscling it.

Glute-Ham Raise
3 x 5

Full Squats (box 1 1/2 inch higher)
8 x 78.5kg
5 x 91kg
5 x 101kg
5 x 109kg

Hard Ab Bridges, 2:15

Did circuits yesterday and got a nervy pain on the inside of my right thigh doing backwards lunges. It surfaced again during squats and at the bottom of the lift it was causing internal tightness on the outside of my right calf. Quite worrying but hoping it’ll sort itself out.

Aug 18

Track Work
70, 90, 110m falling – 8.29, 10.49, ??
Blocks 2 x 30, 2 x 40m

Muscle Ups
3 x 6

Dips
3 x 20

Edit: Had a nap and woke up feeling fired up, so…

Hang Power Cleans
4 x 73.5kg
4 x 78.5kg
4 x 83.5kg
4 x 88.5kg PB

Aug 19

Full Squats

8 x 108.5kg
2 x 5 x 116kg
6 x 113.5kg

KB Swings

3 x 10 x 16.5kg

Weighted Ab Circuit, 310 reps & 3 mins bridges

Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

Aug 21

Track Work
150m, 90m (2 mins) 90m, falling. 17.11 =PB, 10.51, 10.50

There was a track meet on so I couldn’t do a 400 with everyone there, managed a sneaky 150 though.

A1 DB Rows
3 x 8 x 41kg

A2 Explosive Pushups
3 x 8

Dips
25, 20, 20

Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.

Aug 24

Track Work

2 x 25m Flying runs

PULLED HAMSTRING. It’s not serious at all as I could feel it starting to go during the build up to the third run, but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.

Think it’s a mild strain/grade 1. I can’t walk without limping and i’m resigned to the fact my season is over.

Aug 25

Done as a circuit with 1 min between each exercise and 2 mins at the end of each set

Shoulder Press
4 x 9 x 16kg

Dips
4 x 15

Bicep Curl
4 x 9 x 38kg

Lat/Front Raises
4 x 10 x 5kg

Press Ups
4 x 15

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 30 x 10kg
Press up hand walks, 3 x 10

Aug 27

Hang Clean
4 x 81kg
6 x 81kg

SLDL
4 x 10 x 16kg

Barbell Reverse Lunges
8 x 28.5kg
8 x 44.5kg
8 x 49.5kg
8 x 54.5kg

Lunge Jumps
4 x 8

SL Hops w DB in hand
20 x 5kg
20 x 11kg
2 x 20 x 16kg

Didn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.

Aug 28

Shoulder Press
4 x 10 x 17kg

Dips
4 x 18

Bicep Curl
4 x 10 x 39kg

Lat/Front Raises
4 x 10 x 5kg/7.5kg

Press Ups
4 x 18

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 40 x 10kg

Aug 29

Hang Clean
4 x 83.5kg
6 x 83.5kg
1 x 91.5kg

SLDL
1 x 10 x 17kg
3 x 10 x 18.5kg

Barbell Reverse Lunges
8 x 58.5kg

Lunge Jumps
4 x 8

SL Hops w DB in hand
4 x 20 x 17kg

Ab Wheel Kneeling
3 x 15

Aug 30

Shoulder Press
4 x 9 x 18.5kg

Dips
4 x 20

Bicep Curl
4 x 9 x 41.5kg

Lat/Front Raises
4 x 10 x 5kg/7.5kg

Press Ups
4 x 20

Marching
3 x 40 x 10kg

Twists
3 x 30 x 10kg

Sept 17

Back Squats
20 x 71kg

SL Hops
2 x 20 x 17kg

Ab Bridges, 2 mins

Sept 18

Javelin Throws
~40 throws, best of 36.41m (~119ft)

DB Shoulder Press
3 x 9 x 20kg

Dips
3 x 20

DB Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 22

Abs:

Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Sept 20

Javelin Throws
~40 throws, best of 38.00m (~125ft)

Shoulder Press
3 x 8 x 22kg

Dips
3 x 20

DB Curls
3 x 8 x 18kg

Weighted Pullovers
2 x 10 x 18kg
1 x 10 x 20kg

Press Ups
3 x 22

Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Sept 21

Back Squats
3 x 6 x 108.5kg
5 x 108.5kg
20 x 78.5kg

SL Hops
20 x 17kg
3 x 25 x 17kg

Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs

Sept 23

Javelin Ball Throws (1kg)
25,15,10,20,20

A1 Shoulder Press
3 x 9 x 21.5kg

A2 Pull ups
3 x 10

B1 BB Shrugs
3 x 8 x 63.5kg

B2 Dips
3 x 20

Rotator Cuff, 2 lots
2 x 8 x 5kg

Abs:

Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tucks 3 x 20
Ab Wheel 10

Sept 25

Javelin Throws
40 throws, best of 27.40m (ohhhh dear)

Track Work
3 x 4 x 100m (30 secs/2.5 mins) falling start,
in 14.0, 14.7, 14.5, 14.3 – 13.7, 13.8, 14.1, 14.1 – 14.1, 14.3, 14.2, 14.4

Wow. Blitzed this. I’m not claiming that I wasn’t collapsed on the floor afterwards but I was running within myself. NEVER done all sub 15 before let alone these times, which has given me something to think about with a new season approaching.

Sept 27

Shoulder Press
2 x 9 x 21.5kg
1 x 5 x 21.5kg

Dips
3 x 22

DB Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 25

Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Sept 30

Back Squats
8 x 108.5kg
4 x 116.5kg
2 x 124.5kg
1 x 124.5kg
3 x 116.5kg
5 x 108.5kg
20 x 83.5kg

SL Hops
3 x 25 x 17kg

Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs

Completely trashed my legs, they felt sickly. I crawled through the stretching routine and made some bodged dinner (it’s 1am btw, long day but I was intent on doing weights). I am really enjoying 20 rep squats in a quite sick way.

Oct 17

Shoulder Press
3 x 8 x 24kg

Dips
3 x 25

Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Explosive Push Ups
3 x 15

Abs:

Marching 4 x 50 x 10kg
Twists 4 x 30 x 10kg

Oct 18

Rugby Training

Oct 20

Rugby Training

Hang Power Cleans
4 x 88.5kg
5 x 88.5kg (easy!)

A1 Reverse Lunges
3 x 8 x 61kg

A2 SLRDL
3 x 10 x 24kg

A3 Lunge Jumps
3 x 8

SL Hops
3 x 25 x 19kg

Everyone looked knackered after rugby and I’ve done warm-ups that were more taxing so I felt comfortable enough to do lower body weights straight after. Hang cleans were well within myself which led me to double and triple check the weights on the bar. Not sure what was wrong with me knee but it’s incredibly tight over the top of the knee cap and hurts when I slow down more than when accelerating. It’s manageable and I’ve said I’m available to play at the weekend for the 4th team if they want me.

Oct 22

Rugby Match

Dunlop 3rd XV v Loughborough 4th XV (Won 25-5)

Played for the 4ths but was only on for the last 10 mins, had to play centre and only got the ball once but made the most of it and just pushed through a few players to score a try.

Oct 23

Track Work
3 x 200, 2 x 200m – 26.4, 27.5, 28.6 26.9, 28.9

Ohhh dear. Legs aren’t 100% but there was no co-ordination within my muscles and I felt very unreactive off the track. I should get back into track work to at least get the new season gains sorted and then I can maintain through the winter.

Oct 24

DB Floor Press
4 x 10 x 26.5kg (most I can make)

Decline Pushups
15, 17, 14

BB Curls
3 x 6 x 45kg

Diamond Pushups
10 x 5kg
12 x 2.5kg
14

Guillotine Floor Press
3 x 8 x 48.5kg

Rotator Cuff
3 x 10 x 5kg

Oct 26

3 x 200m, 2 x 200m 26.8, 27.4, 26.9 – 26.9, 27.5

Wrecked. I didn’t feel too tired after the runs but my coach makes us curl up in a ball after the last run to trap the lactic in your legs to help with tolerance and I held a very painful 5 minutes in the position. Was lying on the floor for close to half an hour before I felt I could get up without immediately puking. I. Love. Sprints.

Oct 27

Back Squats
8 x 108.5kg
6 x 116.5kg
2 x 4 x 124.5kg
6 x 116.5kg
8 x 108.5kg

SL Hops
3 x 25 x 19kg

Abs:
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Oct 28

Shoulder Press
4 x 8 x 24kg

DB Upright Row
3 x 8 x 19kg

DB Rows
3 x 8 x 41kg

Pullups
3 x 12

Hanging Leg Raise 3 x 15
Sitting Tucks 3 x 30

Oct 30

3 x 60m (2 mins) (20m intensity limit)
3 x 60m (3 mins)
3 x 60m (4 mins)

Shuttle runs, 2 x 180m (37.26, 36.06)

Had a go at flat out sprinting and was pleased with my acceleration and top speed. Legs were a little fresh at the end so did a mini-suicide using a few track lines which were taxing.

Oct 31

DB Floor Press
1 x 10 x 29kg
3 x 10 x 31.5kg

Decline Pushups
18, 18, 17

BB Curls
3 x 7 x 45kg

Guillotine Floor Press
3 x 8 x 58.5kg

Diamond Pushups
16 x 5kg
14 x 2.5kg
14

Rotator Cuff
3 x 10 x 5kg