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Pre-Comp – Week 2
9 May
3 x 200m, 2 x 200m (2.5 mins/ 10 mins)
Times were 26.96, 27.44, 27.01, 27.42, 27.01. Was taking it easy because I have a race on Wed so a full effort would have resulted in all around 26.8 like last week.
11 May
Loughborough Race
100m – 11.79 (+0.5)
Got out well enough but at 60m the wheels came off and I felt all over the place and fought to maintain any kind of form. Can definitely improve that time next meet.
200m – 23.84 PB (+1.5)
Really good reactions, ran a strong bend and my only problem was tilting my head back coming off the bend and not composing myself like I do in training. The conditions were perfect so I’m going to have to train hard to match and better that time.
Bench Press – 5 x 55kg, 5 x 67.5kg, 5 x 77.5kg
DB Rows – 2 x 8 x 45kg12 May
Deadlift – 5 x 106kg, 3 x 121kg, 7 x 136kg
Bird Dogs – 2 x 20
Ab Wheel, 3 x 7Only 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.
13 May
Dragan Challenge 11kg, 60, 40 reps
14 May
LS Warm-up
Throws, 5
3 x 50m (Andrea study)
3 x 100m EFM (11 mins)
Henks, 2 x 20 secs
SLRDL – 2 x 5 x 128.5kg
Ab Circuit, 9 minsGot a lot of quad soreness doing the accelerations for Andrea, however those felt really good as did the last two runs outside.
Comp – Week 1
16 May
LS Warm-up
Jump-Jumps, 6
3 x 200m, 2 x 200m (2.5 mins/10 mins)Box Jumped 120cm with room to spare so tried 125cm and landed it on the second attempt. Took the first two runs a little easy but I was happy with the intensity of the other runs (26.6, 26.6, 25.9, 26.3, 25.8).
17 May
Kettlebell Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 125kg, 5 x 140kg
Ab Circuit, 9 minsLegs 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.
18 May
Bench Press – 5 x 75kg, 5 x 85kg, 4 x 97.5kg
DB Rows – 3 x 8 x 45kg19 May
LS Warm-up
Jumps, 2 x 5
2 x 20m
Blocks 2 x (20, 30m) 40m
3 x 50m Andrea
Dips 3 x 20
Deadlift – 5 x 68.5kg, 5 x 83.5kg, 5 x 98.5kg
Bird Dogs – 2 x 20
Ab Wheel, 3 x 7Pretty good session, had the wrong front block height for a few of the runs and got out better once that was fixed. The 50m runs weren’t as fatiguing as last week and easy weights to finish.
20 May
Circuits – 635 reps, waterloo, down rodeo, pillar
Dragan Challenge – 13.5kg 40, 40 repsCircuits were fine, should’ve stopped at 30 in the second set of the curl and press as I’ll be getting DOMS tomorrow from this.
21 May
LS Warm-up
Throws, 4
4 x 90m EFM (11 mins)
Henks 2 x 20 secs
RDL – 2 x 5 x 128.5kg
Ab Bridges, 9 minsGood session at 7.30am since LIA set-up in progress. I felt the top speed work was quite good but I could’ve improved my technique slightly in each run.
Comp – Week 2
23 May
LS Warm-up
Jumps, 5
3 x 200m, 2 x 200mSwirling winds were reflected in the times, which were all of similar effort (26.4 to 27.6).
25 May
Open Meeting
100m – 11.8 +0.7 (Hand Timed – Electronic timing failed)
It felt very similar to the first 100m race I did with the difference being that my legs didn’t go on me until the last 20m where I fought with myself to keep going. I know that later in the season I feel good through the line and when that time comes I hope for good conditions.
200m – 23.88 + 2.1
This was a solid run again, maybe not as amazing a start but I held my own on the bend and didn’t fade on the straight, with my legs feeling fine the whole way. The wind is wrong as the other races were 0.4 but regardless it’s a sub 24 second run and that’s where I should be right now.
Bench Press – 5 x 75kg, 5 x 85kg, 5 x 97.5kg
DB Rows – 3 x 8 x 45kg26 May
Deadlift – 5 x 98.5kg, 5 x 111kg, 10 x 126kg
Bird Dogs – 2 x 20
Abs, Various weighted, 170 repsTen 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.
27-29 May
Travelled up to John O’Groats in the Northern tip of Scotland to follow along with my friend who was trying to cycle the length of the UK non-stop. He set off on the 28th May and for the first ~24 hours I was a passenger in the support vehicle.
Comp – Week 3
30-31 May
Cycling ~160 miles
My friend cycled the length of the UK (874 miles) in 78.5 hours and I was a support rider for the night stages and ended up riding with him from Taunton to Land’s End, which was about 160 miles. I ended up with the worst quad DOMS of my life and it took me two days before I could get up or down stairs unassisted.
3 June
Bench Press – 5 x 75kg, 5 x 85kg, 4 x 97.5kg
DB Rows – 3 x 8 x 45kgNot bad, my triceps were tired from the cycle and I was expecting two reps at 97.5kg.
4 June
KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 120kg, 4 x 130kg
Ab Circuit, 3 x 3 minsGood 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.
5 June
Circuits – Waterloo, Down Rodeo
Comp – Week 4
6 June
LS Warm-up
Jump-Jumps, 5
3 x 200, 2 x 200m
Dips 2 x 20First session back after cycling 170 miles over three days with Rich. Jumped 105cm and felt sluggish. The first 200’s were awful as I didn’t have the effort level right, but by the end I picked it up even though the last run felt near enough flat out ( 28.1, 27.4, 26.3 & 26.1, 25.7).
7 June
Deadlift – 3 x 103.5kg, 3 x 118.5kg, 7 x 133.5kg
Bird Dogs – 2 x 20
Ab Circuit, 3 x 3 minsSolid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.
8 June
Bench Press – 5 x 75kg, 5 x 85kg, 3 x 97.5kg, 1 x 105kg
DB Rows – 3 x 8 x 45kg9 June
LS Warm-up
Jumps, 2 x 5
2 x 30m falling
Blocks 3 x 30m
4 x 90m EFM (11 mins)
RDL – 2 x 5 x 128.5kg
Ab Bridges, 3 x 3 minsBetter jumps, got to 115cm again. The blocks were okay if not a bit rusty, the same for the 90’s. I think by the start of next week I will be back into the rhythm of training and can start to improve speed.
11 June
LS Warm-up
Throws, 5
2 x 20m falling
3 x 50m (Andrea)
KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 120kg, 4 x 135kgAb Circuit, 3 x 3 mins
Session cut short as HiPAC closed, my right quad was aching anyway from the accelerations so I wasn’t too fussed. Speed was getting there, pleased with the intensity.
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