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

Training Logs
21

04/05/11

Weights:
C&J: 60x3, 70x3, 80x3, 90x3, 100x3
BTN PP: 100x5x3
Flat bench close grip: 60x5, 70x5, 80x5, 90x5, 95x3, 100x3, 105x3, 110x1, 112.5x1, 115x1, 117.5x1, 120x1, 122x1 PR,
Flat bench close grip with 20kg chain: 80x5x5
Tricep extension with 20kg chain: 40x5x5
Close grip press up drop set starting with 20kg chain dropping 5kg chain every time I hit failure: 20x26, 15x20, 10x12, 5x14, bwx8
Band pullaparts x10 between most sets

05/05/11

Stayed up until 4am doing dissertation, followed by getting up at 7am to get it printed to be handed in by 9am so training today was somewhat f**ked! Managed to crack out a few poorly executed snatches and C&J after I’d finished coaching. Couldn’t bring myself to do track session as I could barely see 'cos I was so tired!

Snatch: 40x3, 50x3, 60x3, 70x3, 75x3, 80x2, 85x1
C&J: 85x1, 90x1, 95x1, 100x1

Jablan

22

06/05/11

After a 12 hour sleep I felt much more human! Can feel the relief psychologically of not having a dissertation at the back of my mind all the time. Training definitely improved because of this.

Reverse band squats, worked up to a heavy single (medium green bands used, takes off approx 40kg at bottom): 100x3, 120x3, 140x3, 150x3, 160x3, 170x1, 180x1, 190x1, 200x1, 210x1, 220xF, 140x5x5
Close grip bench with 20kg chain: 60x3, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 102.5x3, 105x3, 107.5x1, 110x1, 112.5x1, 115x1, 117.5x1, 120x1, 122x1 PR!, 100x5x5
Press up chains drop set didn’t record reps, oops!
Band pullaparts

08/05/11

Sled sprints 40kg sled 6x15m
Reverse band squats ramping up in 3s, 2s, 1s: 100x3, 110x3, 120x3, 130x3, 140x3, 150x3, 160x3, 165x3, 175x3, 180x3, 185x2, 190x1, 195x1, 200x1
Reverse band front squats: 5x3x140kg
Romanian deadlifts with 20kg chain added to bar weight: 70x6, 80x6, 90x6, 100x6, 110x6, 120x6
GHR with 20kg barbell behind neck 2x8 (VERY HARD!)
Wide grip pullups with 2s hold at top 8, 6, 7, 4
Close grip pullups with 2s hold at top, 6, 6, 6, 6

Reverse band squats are the new weapon in my arsenal for that 200kg squat!

Jablan

23

09/05/11

Upper body push

Behind neck push press ramping up to a moderate single: 60x3, 70x3, 80x3, 85x3, 90x3, 95x3, 100x2, 102.5x1, 105x1, 107.5x1, 110x1
All sets staggered with light band pullaparts x10
Close grip bench press ramping up to a moderate single then back off sets: 80x3, 85x3, 90x3, 95x3, 100x3, 102.5x2, 105x2, 107.5x1, 110x1, 112.5x1, 115x1, 100x5x2
All sets staggered with rear delt flyes
Dumbbell flat bench: 40x5x5
All sets staggered with external rotations
Barbell muscle snatch 40x5x3

Tempo running:
200m x 5 @ 70% max

Jablan

24

10/05/11

Back felt weird today due to a load of hip flexor stretching I’ve been doing, really feel it in my SI joint. Not painful though so felt okay to squat, just wore a belt as a precaution.

Snatch: 50x3, 60x3, 70x3, 75x3, 80x3, 85x3, 90x2, 95x1, 97.5x1, 100xF
Squat: 60x3, 80x3, 100x3, 120x3, 140x3, 150x2, 160x1, 170x1, 175x1, 180x1, 185x1, 190x1
Abs x various
Hammer grip chins: 10x10 with just bodyweight

Track:
6x20m with 40kg sled
1x150m
1x100m

Jablan

25

10/05/11

Back felt weird today due to a load of hip flexor stretching I’ve been doing, really feel it in my SI joint. Not painful though so felt okay to squat, just wore a belt as a precaution.

Snatch: 50x3, 60x3, 70x3, 75x3, 80x3, 85x3, 90x2, 95x1, 97.5x1, 100xF
Squat: 60x3, 80x3, 100x3, 120x3, 140x3, 150x2, 160x1, 170x1, 175x1, 180x1, 185x1, 190x1
Abs x various
Hammer grip chins: 10x10 with just bodyweight

Track:
6x20m with 40kg sled
1x150m
1x100m

Jablan

26

11/05/11

BTN push press: 60x3, 70x3, 80x3, 90x3, 100x3, 105x2
Close grip bench: 80x3, 90x3, 100x3, 105x1, 107.5x1, 110x1, add medium reverse band; 120x3, 130x3, 140x2, 150x1
Tricep extensions with 20kg chain: 50x5x5
As I was spotting my training partner on these my wrist went as i was passing it to him on the last set. Made a horrible cracking noise. Went to A&E the day after to find out that I have soft tissue damage but they don’t know the extent until I get an MRI done. I’m trying to view this in as much of a positive light as I can and work on my leg strength, luckily I can still squat! I’m going to do a Broz style program in the meantime; working up to a comfortable max and then accumulating some volume afterwards.

13/05/11
Squats: 60x5, 100x3, 120x3, 130x3, 140x3, 150x3, 160x2, 170x1, 175x1, 180x1, 140x5, 150x3, 160x3, 170x2, 140x8 (rep PR)
Tried front squats “zombie style” 100x5 but these weren’t the most comfortable of movements and an absolute bitch to re-rack the weight lol

Jablan

27

16/05/11

Back squat, ramp up in 3 reps then 1; 60x3, 80x3, 100x3, 120x3, 130x3, 140x3, 150x3, 160x1, 170x1, 180x1, 130x5, 140x5, 150x5, 160x5, 170x3, 140x8 (rep PR)
Front squats; 110x3, 120x3

17/05/11

Squats: 60x3, 80x3, 100x3, 120x3, 130x3, 140x3, 150x3, 160x3, 170x2, 180x1, 185x1, 130x5, 140x5, 150x3, 160x3, 170x3

18/05/11

Squats: 60x3, 80x3, 100x3, 110x3, 120x3, 130x3, 140x3, 145x1, 150x1

Really felt it hard today, knees and back are sore!

Jablan

28

19/05/11

Changing to 5/3/1 program, had enough of all the high frequency training which I’ve been doing for a year now. Also pressing 4 times a week probably won’t be doing my dodgy wrist too good either!

New template is as follows:

Monday
5/3/1 Bench supersetted with 5 chins
3x10 incline bench supersetted with 5 chins
3x10 dips
4x10 1 arm row
3x15 rear delt raises
Tempo Running

Tuesday
Sprint work
5/3/1 squat
3x10 squat
3x10 GHR
3x10 garhammer raises

Wednesday
Rest or Olympic lifts

Thursday
Sprint work
5/3/1 deadlift
3x10 good morning
2x20 reverse hyper
4x10 1 arm row
3x20 ab rollouts

Friday
5/3/1 military press supersetted with 5 chins
3x10 military supersetted with 5 chins
3x12 face pulls
3x10 hammer curls
Tempo running

Saturday rest

Sunday
Sprint work
Olympic lifts

Thursday’s session:
Sprint work
6x20m 30kg on sled
1x80m
1x100m

Deadlift: 105x5, 122x5, 138x15
Good morning: 50x3x10
Reverse hyper: unweightedx2x20 unbelievable back pump!
1 arm row 40x3x12 all reps done from a deadstop with a 2s hold at top
50 total chins too
Ab rollouts 3x20

20/05/11

Military press: 48x5, 56x5, 63x7, 40x3x10
Chins 50 total
3x12 face pulls with medium blue band
Hammer curls: 3x10 10kg with fat gripz, had to be careful on these because of wrist