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14 Mar
Weight – 69.1kg, 16% body fat
Measurements: Bicep tensed (36cm), Chest (101cm), Waist (79cm)Bench Press – 1 x 90,95,100,105,110kg
Very close to failing 110kg, it was a real grind. Only ever been consistently able to 1RM 115kg so pleased to have most of that strength despite not fully focusing on bench press this year.
WEEK 1
17 Mar
Warm up
Push ups – 13,15,10,10,22
Cool downTougher than I thought it would be, and I can imagine finishing every workout with a set to failure will mean recovery is hard to come by.
19 Mar
Warm up
Push ups – 13,15,11,11,20
Cool downFully expecting a lower final set here given the muscle soreness. It doesn’t help that I’m doing a pretty intense opening week of sprint training but once I get through this week and rest I should be fine.
21 Mar
Warm up
Push ups – 14,16,12,12,19
Cool downOnly a little tired here. I had hoped to have a little more breathing room between the minimum reps in the final set, which in this case was 16, and my total. The end of week two involves a minimum target of 20 reps so I’m already a bit apprehensive. Hopefully a few days rest will do me good.
Comp Week 8 of 8
27 Feb
Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40m
70m (timed 60m in 7.98), slight headwind and about 5 degrees
Bench Press – 2 x 2 x 90kg
Stomach Vacuums – 6 x 10 secs28 Feb
Drills – ABAB x 2
Drills – ACK, SL scissor
Build ups – 2 x 40m
10 x 100m with stretching in ~17.0 secs1 Mar
CMJ, 57cm
Broad Jump, 239cm
MB Throws – 2 x 3
Blocks – 10,20,30,40m3 Mar
Extended Warm Up
Massage Gun – Calves, Quads, Hamstrings (2 mins each leg & muscle group)5 Mar – RACE DAY
County Champs – 60m Heats
7.63 secs (SB)
I ran a hand timed 4.42 sec 30m from 3 point start in warm up and a flying 30m in 3.33 so I knew I was in roughly the same shape as 3 weeks ago. The difference was that everyone in this race was faster than me so I had the motivation of chasing people. Really pleased to back up my earlier time and prove (to myself, mainly!) that it wasn’t a fluke.
I’m giving myself about 10 days off and then I’ll start training for the outdoor season.
Comp Week 7 of 8
19 Feb
Bike Tempo – 111,21312,111 (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs20 Feb
Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying times 3.45, 4.65, 5.85
Bench Press – 2 x 2 x 90kg
Back Squat – 3 x 2 x 107.5kg
Stomach Vacuums – 6 x 10 secsBack to running 1.15-1.17 per 10m, not worried based on how much I improved last taper.
21 Feb
Bike Tempo – 2 x 6 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs22 Feb
MB Throws – 4 x 5
Accels – 3 x 40m in 5.60-5.65
4 x 80m with flying 40m in 4.65, 4.66, 4.57, 4.68
Skipped weights & absMy 3rd 80m run was in the opposite direction as I felt a slight headwind. I’m pleased with this given how horrible I’m feeling and the two nights of poor sleep prior to this session.
24 Feb
Bike Tempo – 2 x 5 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 4 exercises
A1 Pull ups – 2 x 1125 Feb
Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90 – flying 23/30/40/50m in 2.62, 3.31, 4.46, 5.61
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secsI thought I was being clever by timing a slightly longer distance, but at 37m I’m still accelerating and I found it awkward to start the timer at that point. Huge tailwind, 3+ m/s, but still happy to see times like that, equating to 1.11-1.13 secs per 10m. I almost ditched the squats because I feel like my quads are always tired, but dropping it to 100kg was enough.
It was five degrees and windy today, not my favourite outdoor training. Bring on the final week of the winter season.
Comp Week 6 of 8
14 Feb
Bike Tempo – 2 x 6 x 45 on/15 off (level 6, 100rpm, 150W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secsI was reading about a speed skater’s training sessions and he was holding 200W for hours on end, so I figured I could work a bit harder in my bike tempo.
15 Feb
Broad Jumps – 3, best of 250cm
MB Throws – 4 x 5
Accels – 3 x 40m in 5.50, 5.44, 5.47 secs
2 x 70m (WB recovery) – flying 30m in 3.33, 3.32
2 x 80m (WB recovery) – flying 40m in ??, 4.44
Back Squat – 3 x 2 x 105kgThe broad jump was on the basketball court, surface might be a bit grippier than my garage floor. There was a very favourable tailwind, probably about 2m/s if not more, which led to fast times.
17 Feb
Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m – flying 40m in 4.52 (gusting tailwind)
300m in 44.5 secs
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 107.5kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secsGood session, running about 1.13 secs per 10m. Nice to dip under 45 secs for 300m for the first time.
This was a shortened week having competed on the Sunday, with only two speed sessions. I am in the process of registering for my County Championships which would be 5th March and that will be my second and final race of the indoor season. I’m actually a bit demotivated having set such a surprising time in my first race, but I’m only 2 weeks away from giving my body a break.
RACE DAY
Round 1 – 60m
7.68 secs
Well. I was running on Mondo today and my local track is far from that quality so that might explain some of the time difference. Otherwise it was a huge shock to run anything faster than 7.90 secs, given my hand times in training were no better than 7.80 secs and you should be adding 0.2 secs for reaction time. Race-wise I was very calm, getting out well and remembering my cue at top speed. I wrote 8.00 secs on my sign up form so ended up winning my round, not sure if I’d have run faster with someone to chase.
I didn’t hang around for round 2, and I’m so pleased with my time I don’t know if there’s any point going back up there in 3 weeks time to end my indoor season.
