T Nation

1/3 Sprinter, 1/3 Weightlifter, 1/3 Poser


#1

Hi everyone, after being a forum member for a fair few years and only a handful of posts I decided it's about time I properly joined the T-Nation community! As the title suggests I'm a jack of all trades, master of none but I'm currently loving training so I guess that's all that matters. Will hopefully update the log a couple of times a week. I'm hoping the log will give me a bit of a kick up the arse as it will make me more accountable. Current stats and goals are as follows:
Age- 21
Height- 172cm
Weight- 82kg (181lb)
Bodyfat ~12% (goal to be 8%)

Main Lifts:
Back squat- 190kg x 1 (420lb) (next target is 200kg)
Deadlift- 187.5kg x 1 (413lb) (goal 200kg)
Snatch- 98kg x 1 (216lb) (goal 100kg)
Clean- 120kg x 1 (265lb) (goal 140kg)
Push press behind neck 100kgx3 (220lb) (goal 140x3)
Incline press 90kgx3 (200lb) (goal 120x3)

Sprint times:
60m 7.68s (goal 7.4s)
100m 12.13 (goal 11.8s)

Nutrition: eating like a horse. Possibly why I'm not at my ideal body composition!

Current training schedule is heavily based on Charlie Francis', CT's and Waterbury's principles i.e. explosive lifting, very rarely if ever going to failure, allows me to train frequently both work in the weight room and sprint work:

Monday Session 1
Upper body push chest focus + rear delts, rotator cuff
Behind Neck Push Press: ramping sets of 3
Reverse band incline: ramping sets of 5, 3, 1
Reverse band wide grip bench 5x3-5 straight sets
Floor press/pin press 5x3
Dips 5x5
Monday Session 2
Tempo running, 1000-2000m volume, usually 10x100m or 8x150 @ 70% max speed with 30s-1min recovery

Tuesday Session 1
Speed endurance
Working on top end speed. Most recent session was 90m/110m/130m with 5min recovery between each
Tuesday Session 2
Lower body squat focus & back
Olympic lift (usually snatch) ramping sets of 3, then singles
Back squat ramping sets of 3, then singles
Reverse band deadlift ramping up in singles
Then supersets of:
1a) Lean away chins 4-5x8
1b) Band pullaparts 4-5x10
2a) Face pulls 4-5x8
2b) Rear delt flyes
3a) 1 arm row 3x10
3b) Band face pulls 3x10

Wednesday
Session 1
Upper body push triceps focus
Push press ramping sets of 5
Reverse band close grip incline press ramping sets of 5, 3, 1
Incline pin press 5x3
Incline skullcrushers 5x5
1a) Tate press 4-5x6-8
1b) light band extensions 4-5xmax
Session 2; more tempo running

Thursday
Session 1
Special endurance
Speed work mimicking competition: most recent session 100m/100m with 15min recovery between each
Session 2
Lower body deadlift focus
Olympic lift variation (usually snatch) ramping up sets of 3, 1
Reverse band deadlift or deadlift with chains ramping up sets of 3, 1
Reverse band sumo deadlift or sumo deadlift with chains 5x3
GHR or 45deg back ext. 3x8
Reverse hyper 3x15-20

Friday
Session 1
Upper body push, shoulders focus
Behind neck push press, ramping up in sets of 5, 3, 1
Military press, ramping up in singles
Low snatch pulls 5x3
Strict shrugs 4x10
Rotator cuff work x loads
Band pullaparts x loads
Session 2
More tempo

Saturday: rest day

Sunday:
Session 1
Speed work: sets of 20m, 40m, 60m sometimes high as 80m, sometimes with light sled
Session 2
General piss about in the gym, whatever I feel like, usually a bunch of front squats, guns and abs. Nothing too taxing.

Apologies for the long first post, if you read through all of this it is greatly appreciated, feedback is more than welcome!

Jablan


#2

No time like the present to start the log! Here's my sessions for this week:
Monday
BTN PP: barx5, 60kgx3, 70x3, 72.5x3, 75x3, 77.5x3, 80x3, 82.5x3
Reverse band Incline press ((blue band (12.5-35kg of tension)) 60x5, 65x5, 70x5, 75x5, 80x3, 85x3, 87.5x3, 90x3, 100x3, 105x3, 107.5x1, 110x1, 112.5x1, 115x1, 117.5x1, 120x1
Incline press wide grip 100x5x5
Floor press 90x5x3
Dips 40x5, 50x5, 50x5, 50x5, 50x5 (81.6kg bodyweight)

Tuesday
Back squat: 60x3, 100x3, 120x3, 130x3, 140x3, 150x3, 160x3, 170x1, 175x1, 180x1, 185x1, 190x1 (shown, PR! Previous PR 187.5)
Reverse band conventional stance deadlift (medium band): 60x1, 80x1, 100x1, 120x1, 130x1, 140x1, 150x1, 160x1, 170x1
Reverse band sumo stance deadlift (medium band): 140x5x5
Chins supersetted with rear delt work 4x10 of each
Face pulls supersetted with rear delt work 4x10 of each
Deadstop one arm rows with rear delt work 2x10 of each
Video of the squat is below:

Wednesday:
Fat gripz push press 60x5, 65x5, 70x5, 75x5, 80x5
Fat gripz reverse band close grip incline 60x5, 80x5, 90x5, 100x5, 110x3, 115x3, 117.5x1, 120x1, 122.5x1
Incline pin press 70x3, 80x3, 85x3, 90x3, 90x3
Incline tri extensions 45x5x5
Tate presses 17.5kg 4x8, superset band extensions to failure
Workout vid:

Beware.... the above video contains images of a hairy man in spandex!

Jablan


#3

14/04/11

82kg bodyweight

All sprint work done on grass track:
Hip mobility, glute activation, other running drills as a warm up
100x2, 25 min rest between reps

1) Power snatch from mid thigh: 60x5x3
2) Reverse band deadlifts (blue band) 100kgx1, 120kgx1, 130kgx1, 140kgx1, 145kgx1, 150kgx1, 155kgx1, 160kgx1, 165kgx1, 170kgx1, 175kgx1, 180kgx1, 185kgx1, 190kgx1, 195kgx1, 200kgx1 (shown) 140kgx5 (shown) 140kgx5
3) Front squats 60x3, 100x3, 110x3, 115x3, 120x3
4) Power shrugs 140x5x5
5) Strict shrugs 120x3x10 (2s pause at top)
6) Hanging leg raises bodyweight 4x10
7) Standing rope pulldown abs 33kg 3x10

Feeling good, nice 1 hour nap straight after session. V happy with 200kg rev. band deadlift, is a PR for this lift, had a bit more in the tank but didn't want to push it too hard; I typically find deadlifts very hard to recover from even with the reverse band set up taking some of the strain off.

Jablan


#4

Upper body session with focus on shoulders today, happy with a military press PR; 82.5kg for a single. First time hitting a bodyweight press :slight_smile:

Behind neck push press: 60x5, 70x5, 75x5, 80x5, 82.5x3, 85x3, 87.5x3, 90x3, 92.5x1, 95x1
Reverse band incline: 60x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3
Military Press: 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 82.5x1 (shown) 65x3, 65x3, 65x3, 65x3, 65x3
Seated laterals supersetted with standing laterals same weight 10kgx3x10
Seated front raise supersetted with standing front raise same weight 10kgx3x8

Tempo running 10x150m with 60s rest between reps, all done on grass track

Jablan


#5

Upper body session with focus on shoulders today, happy with a military press PR; 82.5kg for a single. First time hitting a bodyweight press :slight_smile:

Behind neck push press: 60x5, 70x5, 75x5, 80x5, 82.5x3, 85x3, 87.5x3, 90x3, 92.5x1, 95x1
Reverse band incline: 60x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3
Military Press: 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 82.5x1 (shown) 65x3, 65x3, 65x3, 65x3, 65x3
Seated laterals supersetted with standing laterals same weight 10kgx3x10
Seated front raise supersetted with standing front raise same weight 10kgx3x8

Tempo running 10x150m with 60s rest between reps, all done on grass track

Jablan


#6

Upper body session with focus on shoulders today, happy with a military press PR; 82.5kg for a single. First time hitting a bodyweight press :slight_smile:

Behind neck push press: 60x5, 70x5, 75x5, 80x5, 82.5x3, 85x3, 87.5x3, 90x3, 92.5x1, 95x1
Reverse band incline: 60x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3
Military Press: 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 82.5x1 (shown) 65x3, 65x3, 65x3, 65x3, 65x3
Seated laterals supersetted with standing laterals same weight 10kgx3x10
Seated front raise supersetted with standing front raise same weight 10kgx3x8

Tempo running 10x150m with 60s rest between reps, all done on grass track

Jablan


#7

Hi buddy.
For your age and weight you sure do lift some heavy ass weight!!
Keep us posted. Any chance of seeing videos showing the different aspects
of your track work.
Pony up!
tweet tweet


#8

no disrespect, but Charlie was an overblown idiot. You being based in England, you should try and google Dan Pfaff, you'd be much better following him.
Good luck with the program.


#9

Don't worry I don't see your statement as disrespectful. I don't follow Charlie's type programs or principles word for word; however, having read a lot of his material, some of it did give me an "eureka" moment, especially the short to long approach. I will give Dan Pfaff a google search though and read up.

Thanks for your comment!

Jablan


#10

16/04/11

Rest Day. Was ill with a cold, so just spent most of the day working on my dissertation and feeling sorry for myself!

17/04/11

Cold worked its way down to my chest so doing any speed work was out of the question, tried to do some tempo running instead but I just ended up coughing up copious amounts of phlegm so cut it short. Wonderful.

2x100m @ 70% with 45s rest

Hopefully I can shake off this cold and get a few good sessions in next week

Jablan


#11

Cheers for the compliment pal but I've got a long way to go! As soon as I'm back at uni where I have access to a proper track I'll get some videos of my track work up.

Cheers for stopping by!

Jablan


#12

18/04/11

Despite still having a stinking cold, managed to get in the gym for a quick session today. Nothing worth videoing!

Bodyweight: 81kg
Behind neck push press: 60x3, 65x3, 70x3, 75x3, 80x3, 80x3, 80x3
Reverse band incline bench: 60x5, 70x5, 80x5, 85x5, 90x5, 95x3, 100x3, 105x3, 110x3, 115x1
Wide grip reverse band incline: 90x3x5
Dips: bw plus 40kgx3x6
Band pullaparts and cuban presses between most sets

Tempo: 5x100m with 60s between reps

Jablan


#13

20/04/11

No training yesterday so today's session was a bit different, now I've finally got rid of that shitty cold, I decided to do Monday's session again with proper intensity and effort:

Clean & Push Press: 80kgx5x3
Reverse band incline bench: 60x5, 80x5, 90x5, 100x5, 105x3, 110x3, 115x3, 117.5x1, 120x1, 122.5x1, 125x1, 127.5x1, 130x1 PR
Reverese band incline wide grip: 100x5x5
Dips: bodyweight 81kg+50kg 5x5, 1x11 (PR!!!)
DB Incline: 40kgx4x6
Hanging leg raises: 3x10
Ab rope pulldowns: 40kg 3x10

Prior to this did 3x150m max speed with 5 min rest between reps

Jablan


#14

21/04/11- SQWAT FEST

Had an awesome session today, feeling 100% better now. Smashed my front squat PR by 10kg. I'm also loving reverse band deadlifts, really seems to help me use my glutes to lock out rather than all coming from lower back.

1) Back squat ramping up to easy single: 60x5, 100x5, 110x5, 120x5, 130x5, 140x3, 150x3, 160x3, 165x1, 170x1
2) Front squat ramping up in sets of 5, 3, 1: 100x5, 105x5, 110x5, 115x5, 120x3, 125x3, 130x3, 135x1, 140x1, 145x1, 150x1 (BIG PR!)
3) Reverse band deadlifts sets of 5: 100x5, 110x5, 120x5, 130x5, 140x5, 150x5x5
4) Pullups 5x10 various grips & widths
5) 1 arm rows from deadstop 40kg 5x10

After this did 15x100m @ 70% max speed with 1 min rest in between. Knackered!

Jablan


#15

Haven't posted for a few days; been in the process of moving back down to university and doing dissertation. Anywho... here's training from today:

Track:
200m @ max speed
150m @ max speed
100m @ max speed
10-20 mins recovery between each

Weights:
Snatches: 60x3, 70x3, 75x3, 80x3, 85x1, 87.5x1, 90x1, 92x1, 94x1, 96x1, 98x1, 100xF
Front squat: 60x3, 80x3, 100x3, 105x3, 110x3, 115x3, 120x3, 125x1, 130x1, 135x1, 140x1, 145x1, 150x1
Back squat: 140x5 (reps were too slow as knackered from FS so dropped weight) 125x4x5
Deads with 20kg worth of chain (weight is just plate weight bar): 100x3, 120x1, 120x1, 120x1, 120x1, 120x1 all done with speed as focus
Reverse hyper: 20kgx1x20
Garhammer raises 3x10

Jablan


#16

27/04/11

Legs are ruined from training yesterday: calves kept cramping which woke me up numerous times in the night! Fecking agony!
Upper body push today:

Muscle snatch 40x3x3
BTN push press: 60x3, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x1
Reverse band close grip incline (light band): 60x5, 70x5, 75x5, 80x5, 85x5, 90x5, 95x3, 100x3, 105x3, 110x1, 115x1 (GRIND!!!) 90x5x5
Incline bench with 2-3s pause bottom position (no band): 80x5x3
Dips: 50x5, 60x5, 60x5, 60x5, 60x5

Tempo running: ~10x100m, done on astroturf so not 100% sure of exact distance.

Jablan


#17

28/04/11

Track work: 20m x shitloads.... these felt awesome, driving low blasting my way down the track. Now if only the same could be said for longer distances!

Weights:
Snatches: worked up to a submax single: 40x5 muscle snatch, 50x3 muscle snatch, 60x3, 70x3, 75x3, 80x2, 85x2, 90x1
Back squat: worked up to what was supposed to be a submax single: 90x5, 100x3, 110x3, 120x3, 130x3, 140x3, 150x3, 160x1, 170x1, 175x1, 180x1, 185x1 (waay to much grind, need to be stricter with myself about doing non grinding reps)
Front squat: 100x5x5
Romanian deadlifts with 20kg worth of chain: 130x4x6

Jablan


#18

29/04/11

Upper body push today:
BTN PP: 60x3, 70x3, 75x3, 80x3, these felt shit so thought I'd do a bit of horizontal pressing instead....
Close grip flat bench: hadn't done these in ages so started ramping up first in triples then singles: 80x3, 85x3, 90x3, 95x3, 100x3, 105x1, 110x1, 115x1, 120x1 (massive PR for me, hadn't done these in ages so think previous PR was 100kg for a single from last year some time) 90x5x5
Was in the zone from my close grip bench PR so went back to a bit of overhead pressing
BTN strict press 60x5x5
Hang cleans from top of thigh 60x5x5
Lean away chins 4x6

Jablan


#19

2/05/11

Upper body push:
BTN PP: 70x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3
Normal grip bench: 80x3, 85x3, 90x3, 92.5x3, 95x3, 97.5x3, 100x3, 102.5x3
Close grip bench with 20kg chain: 80 plus 20x5x5
Wide grip bench with 20kg chain 60 plus 20x5x5
Incline press 75x5x5
Band pullaparts and shoulder dislocations between each set

Jablan


#20

03/05/2011

Finally!! Managed to smash 100kg in the snatch... felt very comfortable too!

Anywho, here's today's sessions

Track
20m x 6 from three point start with ~2 mins rest between reps
3x100m with ~15 mins rest between

Weights:
Snatch 60x3, 65x3, 70x3, 75x3, 80x3, 85x1, 90x1, 95x1, 100x1, 105xF
Front squat 80x3, 90x3, 100x3, 110x3, 115x3, 120x1, 130x1, 140x1
Back squat 140x5x3
Romanian deadlifts 100x5x5 add 20kg worth of chain
Supersetted with pullups 5x8 bodyweight only
Reverse hyper 20kg x 1x20

Jablan