T Nation

A Sprinter and His Workouts


#1

Non-weights my sessions are as follows:
Mon AM - Tempo
Tues AM - Speed
Wed AM - Tempo
Thurs PM - Speed Endurance
Sat AM - Hills/Intensive Tempo

Will start the log as of midweek, and in METRIC.

Nov 12 PM

Bench

8 x 80kg
6 x 85kg
2 x 4 x 90kg

Nov 13 AM

Squats

12 x 113kg
8 x 126.5kg
2 x 6 x 126.5kg

Bird Dog

4 x 16 reps

Clean Pulls

4 x 8 x 58.5kg

Split Jerk

6 x 37kg
8 x 37kg
2 x 7 x 39.2kg

Nov 14 AM

Bench

8 x 82.5kg
6 x 87.5kg
5 x 92.5kg
4 x 97.5kg

Nov 15 AM

Pause Squat Jump

3 x 5

Depth Jump

3 x 5 x 22cm

Good Mornings

3 x 12 x 28kg

Front Squat

2 x 8 x 81kg
8 x 85.5kg

Donkey Kicks

3 x 16 x 2.5kg (ankle weight)

First time doing split jerks, depth jumps and good mornings. Want stronger hip extensors so glute and hammies will get the most focus. Happy with my bench, last winters 1RM was 100kg, though I am a few kgs heavier now.


#2

Nov 17 PM

Clean Pulls

3 x 6 x 63kg

Split Jerk

3 x 6 x 41.5kg

Feel like my split jerk can go up pretty quickly once i've got a bit better at execution, more about fast than heavy though.


#3

Nov 19 PM

Bench Press

8 x 85kg
6 x 92.5kg
4 x 95kg
2 x 100kg

Sore connection of top corner of pec to front deltoid, tender and didn't want to push it in the final set.

Nov 20 AM

Clean Pulls

3 x 6 x 72kg

Squat

12 x 117.5kg
8 x 126.5kg
6 x 135.5kg
6 x 131kg faster up

Standing Plate Twist, no momentum

4 x 14 x 13.5kg

Bird dog

4 x 18

Not happy about left shoulder from friday as i have bench tomorrow, gave split jerks a miss today.


#4

Nov 22 AM

Pause Squat Jump

3 x 5

Depth Jump

3 x 5 x 41cm

Good Mornings

2 x 12 x 37kg
12 x 41.5kg

Front Squat

8 x 85.5kg
8 x 90kg
8 x 92.2kg

Donkey Kicks

3 x 18 x 2.5kg

Depth jump RFD is improving, the first few were poor at the new height but I was getting good air by the end, i'm actually looking forward to the day i hit my head on the ceiling. hams are alright, slowed the donkey kicks down and really felt the last reps hitting my glutes. Almost toppled on front squat, seemed to give way when I tried to hold my breath. It's working core more than quads right now but I need both so that's fine.


#5

Nov 24 PM

Eccentric HS Curl Machine

2 x 6 x 65lb per leg

Clean Pulls

4 x 6 x 72kg

Split Jerk

3 x 7 x 41.5kg

Forgot to up the split jerk, great power with 41kg though.


#6

Nov 26 PM

Bench Press

8 x 82.5kg
6 x 87.5kg
2 x 4 x 95kg

Split Jerk

4 x 6 x 50kg

Easing back into bench, fascial release on tight anterior delt and felt fine in the reps I was working in. Was waiting around so did split jerk this eve instead of tomoz morn.


#7

Nov 27 AM

Clean Pulls

3 x 6 x 72kg

Squat

10 x 126.5kg
8 x 135.5kg
6 x 140kg
5 x 144.5kg

Standing Plate Twist

3 x 16 x 13.5kg

Bird dog

3 x 20

Comfortable with clean pulls at that weight, good squats up until the lower rep range, trying to transition from being good in 8-12 reps to 5-8 range. Bird dogs were too easy, need a new exercise or to use resistance band with it.


#8

Nov 28 AM

Bench Press

8 x 82.5kg
6 x 90kg
2 x 4 x 100kg

Nov 29 AM

Pause Squat Jump

3 x 5

Depth Jump

3 x 5 x 41cm

Good Mornings

12 x 46kg
2 x 12 x 51kg

Front Squat

8 x 87.7kg
2 x 8 x 90kg

BB Glute Bridge

10 x 63kg
10 x 67.5kg
10 x 76.5kg

Resistance Band ISO HS Hold

4 x 15 secs per leg

Good mornings are not working for me, went back to my ISO holds and they feel better already. Put in glute bridge and felt stronger than a few weeks ago. Also happy to rep at 100kg bench, want to 1RM 120 this season but I don't know how much it'll feature in outdoor GPP. Recovery week this week, 60m race on Dec 12th.


#9

tried this once and it didn't upload...

Dec 1 PM

Clean Pulls

3 x 6 x 72.5kg

ISO HS Hold

3 x 15 secs

ISO Hip Flexor Hold

3 x 15 secs

Dec 2 AM

Single Leg RDL

12 x 10kg
2 x 12 x 28kg

Had a little go at replacing the good mornings with SLRDL's which worked well for me in Sept/Oct, will incorporate them in my weekend workout.


#10

Dec 3 PM

Bench Press

8 x 82.5kg
6 x 90kg
4 x 95kg

Dec 4 PM

Clean Pulls

3 x 6 x 72kg

Squat

10 x 122kg 3X1
8 x 126.5kg 3X1
6 x 131kg

Submax bench, cut the last set and took 5kg off the 4 rep. Not sure if 3X1's the right lingo for squat but I went down at normal speed and as soon as I touched the box I went up as fast as I could. Was working near enough to max. that I didn't even try 6 fast-ups with 131kg, did them normally and could've gone on to 9/10 reps total so feeling strong.

Cut a few other exercises as I had to do the session in the afternoon and I want to be relatively fresh for sat morning.


#11

Dec 5 AM

Bench Press

8 x 85kg
6 x 90kg
4 x 95kg

SLRDL

3 x 12 x 32.5kg

Easier tempo/sleds/60m runs so had something left for an extra exercise on top of bench. End of my recovery week and I feel rapid over 30m. Love SLRDL's, only exercise that's ever made me chunder, can't beat that feeling in your glutes on the last few reps.

Dec 6 AM

Pause Squat Jumps

3 x 5

Depth Jumps

3 x 5 x 41cm

Donkey Kicks

3 x 20 x 2.5kg

Standing Plate Twist

3 x 18 x 13.5kg

ISO Hip Flexor Hold

3 x 15 secs

Kept the load down by taking out front squats, going to have an epsom salts bath after my stretching. Race in 6 days!! I think tuesday will be the last weights before then, will go without squats to give myself the best chance at a p.b.


#12

Dec 8 AM

Bench Press

8 x 85kg
6 x 90kg
2 x 4 x 95kg

Clean Pulls

2 x 6 x 75kg
6 x 72.5kg

Cleans were a bit inefficient at 75, took it down a touch and that made all the difference. Don't think i'll go over my BW in that as it should be explosive not heavy. Happy with my 30m's from blocks in the main session, thursday will be 95%. Bring on the 60!


#13

Dec 12 AM

60m race

Race 1 7.44 - Nervous in the blocks, bit scrappy to 30m, from 40m I felt I was in control and executed really well. Thought I won and so did spectators, turns out i got 2nd by 0.01. It's 0.11 off my p.b. from 2007 (been injured last two winters).

Race 2 7.51 - Bleurgh. Was rocking in the blocks so as the last to settle I can judge where set is, apparently not! Called set when I was no where near ready, should've stood up but didn't, crap start and don't care about the time.

Felt like the second race would've been quicker so bit gutted, I want some 7.3's at the very least come January.

Bench Press - stress reliever

8 x 85kg
6 x 90kg
4 x 100kg
1 x 110kg woo
0 x 120kg - peer pressure makes you attempt things you wouldn't dream of, i was thinking of 112.5kg next but noooo, try 120 mate. I couldn't lift 120kg if the weight was about to drop on my throat, that shit is HEAVY!


#14

Dec 15 AM

Clean Pulls

3 x 6 x 72.5kg

Dec 17 AM/PM

Bench Press

8 x 85kg
3 x 5 x 87.5kg

Clean Pulls

3 x 6 x 72.5kg

SLRDL

3 x 10 x 35kg

Back Squat

8 x 128.5kg
7 x 137.5kg
3 x 146.5kg (tweaked knee)
9 x 122kg fast up

Plate Twists

3 x 18 x 13.5kg

Ab Wheel

3 x 12

ISO Hip Flexor Holds

3 x 15 secs

Generally good, SLRDL's are improving. Bit more abs today. Still not fully recovered from races.


#15

Dec 18 AM

DB Running Arms

3 x 50 x 2kg

Dec 19 PM

Clean Pulls

3 x 6 x 72kg

ISO Hip Flexor Holds

3 x 15 secs

Donkey Kicks

3 x 20 x 2.5kg

Dec 21 AM

Pause Squat Jump

2 x 5

Depth Jump

2 x 5 x 41cm

Switched speed to monday as I was going home for xmas and we don't have indoor facilities. This meant half my sunday weights were on saturday, and i did the jumps before my speed on monday morning.

It's always a bit shambolic over xmas so my training won't be sorted until jan 4th. I will make at least one appearance at the local gym but the idea is just to keep things ticking over as best I can.


#16

Dec 24 PM

SL Lunges (sub. for squats)

16 x 27.2kg
2 x 20 x 27.2kg

Jump Squat (sub. for clean pulls)

3 x 6 x 54.5kg

Press Ups (sub. for bench)

8 x 54.5kg
2 x 7 x 54.5kg

Plate Twist

3 x 20 x 13.5kg

ISO HF Holds

3 x 15 secs

Got very few free weights at home, so 54.5kg is in fact my sister (who would like to add that she was wearing shoes and had just eaten a big meal so is normally 53kg) fireman's lifted as a weight. The press ups were hard as anything, more on keeping core stable but still a lot on the arms. Oh and the lunge says 27kg because i normally work with a DB in each hand so keeping some sense of consistency in my log.

Dec 26 PM

Cosgrove Evil 8 with 25.7kg

Too light, push press was the weakest area but should've tried 28-30kg.


#17

Dec 29 PM

Bench Press

8 x 79.6kg
8 x 87.1kg
3 x 97.1kg

SLRDL

3 x 10 x 36.8kg

Clean Pulls

3 x 6 x 72.1kg

Plate Twists

3 x 16 x 15kg

Bent Over Rows

3 x 10 x 36.8kg

Huge acceleration session in speed, quads were fully worked before i'd picked up a weight. Went to my friend's house where he has weights. Tough SLRDL, glute was screaming at me on the last two reps. Didn't have gloves or chalk so bar was quite slippery in bench press so i tried to do as few reps as possible by upping the weight, in the end had to bail out at 3 because it was a bit dangerous, could've maybe got 4 reps but i'm ok with 3. Chuffed to get a session in while i'm at home, onwards to January 9th for the next set of 60m races.

Jan 5 AM

Clean Pulls

3 x 6 x 72kg

First speed session of 2010, mediocre. Weights felt easy.


#18

Jan 9 AM

60m race

Race 1 - 7.47. Fast reactions but lingered after the first stride and lost my advantage, rest of the race pretty solid.

Race 2 - 7.43. Muscled it to 20m and forgot to stop tensing, jerked upright as my hamstring was trying too hard and shut off for the last 25m. p.b. by 1/100th.

New weights tomorrow!!! Not decided yet but something like clean pulls, high rep RDL's, 5 rep DL, then a glute exercise and the ISO bands.


#19

Well done on the PB, a PB is a PB. How old are you?


#20

Cheers man. I'm 22.

Jan 10 AM

Clean Pulls

3 x 6 x 72kg

RDL

3 x 10 x 108.5kg

Deadlift

3 x 5 x 108.5kg

Donkey Kicks

3 x 20 x 2.5kg

Think i accidentally chose 4 exercises that hit glutes, whatever it is I could barely sit down afterwards. RDL's were good, can feel it working the same as the single leg version which I wasn't able to replicate last year. Not done much deadlift before, only a dozen sessions with my coach working on form using 60kg, left the same weight on from RDL's to start me off light.