A Sprinter and His Workouts

Oct 31

DB Floor Press

1 x 10 x 29kg
3 x 10 x 31.5kg

Decline Pushups

18, 18, 17

BB Curls

3 x 7 x 45kg

Guillotine Floor Press

3 x 8 x 58.5kg

Diamond Pushups

16 x 5kg
14 x 2.5kg
14

Rotator Cuff

3 x 10 x 5kg

Managed to make heavier DB’s for floor press but I could still do a little more. Getting a really good pump from this and my weight is creeping up now i’ve stopped doing all the cardio and circuits that come with sprinting.

Nov 4

DB Shoulder Press

4 x 8 x 24kg

DB Upright Row

3 x 8 x 21.5kg

Pullups

3 x 12

DB Rows

3 x 8 x 45kg

Abs
Leg Raise 3 x 15
Toe Touchers 3 x 15
Toes to Sky 1 x 15
Wipers 3 x 16
Sitting Tucks 3 x 30

Abs were quite tough and i’d finish the last two sets but I know I need the stability when I do weights tomorrow. Weight is up to 160lbs and I think for rugby I could see myself getting to 165 without much trouble although I don’t want to get there quicker if it just means putting on fat. Diet is in check and i’m going to write up a more concrete weekly routine.

Nov 5

Hang Power Cleans

4 x 91kg
5 x 91kg

Reverse Lunges

3 x 8 x 63.5kg

SLRDL

3 x 8 x 26kg

Lunge Jumps

3 x 8

No hops as my calves are pretty tight. 91kg was ok, if I can do 100kg from a hang i’m going to be very very happy.

Nov 8

DB Floor Press

4 x 10 x 31.5kg

Decline Pushups

21, 19, 19

BB Curls

3 x 7 x 47.5kg

Guillotine Floor Press

3 x 8 x 63.5kg

Diamond Pushups

15 x 5kg
16 x 2.5kg
16

Rotator Cuff

3 x 10 x 5kg

Really solid workout. I’m going to my mates to bench this week as I want to see where I am in that. Arms are 15.5 inches which is probably the biggest they’ve been, might have to post some pics up in another thread to get feedback on what parts of my body need work done.

Hi buddy,

Long time, no speak. Good to see your training is going well. Almost looks like you have lifted a level.
Im out with an adductor strain at the moment, been out for 6 weeks, and will probably be another 3 weeks before its fully recovered. Cant wait until I get back to my sprinting ways!

How much do you weigh at the moment? Im impressed with your heavy ass squats. Do you ever do front squats?

tweet

Hey man,

I feel your pain! I spent almost a year with adductor problems, used to feel it when I sneezed and thought it’d gone again.

I’m 73kg, now that i’m not 100% focussed on sprinting I can afford to think about what my body looks like rather than pure performance and I feel it’s paying off. I used to do front squats but funnily enough I think it was an adductor issue that made me stop them. It’ll be earlier in my log but I think I got to about 110kg for reps. All I can say is don’t rush the rehabilitation buddy, if you feel ready one day but it’s a bit uncomfortable mid warm-up then don’t risk it.

Nov 10

Back Squats

8 x 111kg
6 x 119kg
2 x 4 x 127kg
6 x 119kg
8 x 111kg

Strength was there and I was regretting not going up by 5kg but on the way back down my legs were so tired and I have a few muscle twitches now.

Posted my pics on RMP (see below) and priority will be arms, traps and back which my workout is covering already but i’ll have a review and maybe change an exercise or two.

Nov 11

Tricep Kickbacks

8 x 5kg
3 x 8 x 6kg

Pullups

3 x 12 x 2.5kg

DB Upright Row

3 x 7 x 24kg

Barbell Shrugs

3 x 10 x 73.5kg

DB Rows

3 x 8 x 45kg

Ab Wheel Rollout

4 x 12

Tweaked slightly to hit my traps and triceps more. The activation on kickbacks was intense, I thought my arm was going to explode even though it was only a few kg’s. Also enjoyed my first weighted pullups, will stick with those as I could feel my back getting hit. I want to do a few basic movements for abs to get in a routine so today is going to be ab wheel rollouts which weren’t too bad.

Nov 13

Track Work

3 x 3 x 60m, 22.5m IL, 3 mins rest

Suicides (670m) 3:39, 3:07

Bit sloppy on acceleration of the final few runs but rugby is about slogging it out even when you haven’t recovered. Took the first suicide too easy because I thought i’d die at halfway.

Nov 14

Bench Press

8 x 83.5kg
2 x 8 x 88.5kg
2 x 101kg

Decline Pushups

23,23,21

BB Curls

3 x 7 x 47.5kg (poor)

Guillotine Floor Press

2 x 8 x 68.5kg
1 x 7 x 68.5kg

Diamond Pushups

12 x 10kg
11 x 5kg
14

Renegade Rows

3 x 8 x 5kg

Rotator Cuff

3 x 10 x 5kg

Went round to a friends for this and was pleased with my bench numbers given I haven’t done it in months. It must’ve taken more out of me than floor press as my curls were pretty shocking after the 5th rep. Like renegade rows, stole it from the College Lifting article as I want to simplify my ab routine to something with 3 x 8-15 reps rather than a random selection of movements.

Nov 17

Back Squats

8 x 113.5kg
6 x 121.5kg
2 x 4 x 129.5kg
6 x 121.5kg
8 x 113.5kg

Ab Wheel Rollouts

4 x 12

Those squats were easier than last week which is always a good sign. If I can remember to i’ll bump it up by 5kg next week and challenge myself. Abs were easy but I got some hefty doms last time I did these.

Nov 18

Tricep Kickbacks

4 x 8 x 7kg

Pullups

3 x 10 x 5kg

DB Upright Row

3 x 7 x 24kg

BB Shrugs

3 x 10 x 78.5kg

Was short of time as our plans for going out changed so I cut abs and db rows out the session.

Nov 22

Bench Press

2 x 8 x 88.5kg
1 x 7 x 88.5kg
1 x 5 x 88.5kg

Decline Pushups

25,19,17

BB Curls

3 x 7 x 47.5kg

Guillotine Press

2 x 8 x 68.5kg
1 x 7 x 68.5kg

Diamond Pushups

8 x 10kg
10 x 5kg
9

Renegade Rows

3 x 8 x 6kg

Rotator Cuff

3 x 10 x 5kg

Hell of a workout. Bench took a lot out of me as I held the weight at 88.5kg and went to failure when I couldn’t reach eight reps. I had some trouble with renegade rows so I think more reps at 5kg is the way forward.

Nov 24

Rugby Training

Included sprints and some upper body work.

Back Squats

8 x 116kg
6 x 124kg
2 x 4 x 132kg
6 x 124kg
8 x 116kg

This was more of a struggle in the higher rep ranges. I guess as the weight increases but it remains 8kg jumps it’ll be the 8 reps that are comparatively harder on me.

Nov 25

Tricep Kickbacks

4 x 8 x 7kg

Pullups

3 x 10 x 7.5kg

DB Upright Row

3 x 7 x 24kg

DB Rows

3 x 8 x 45kg

BB Shrugs

3 x 8 x 83.5kg

No abs again as i’m playing for the 4th team tomorrow and shouldn’t really be doing upper body in case I have bad doms. The shrugs weren’t very smooth so will keep that the same weight but kickbacks can go up. Might include hang power cleans on their own on a Sunday afternoon for additional trap work.

Nov 26

Rugby Match

Loughborough 4th XV v Melton Nomads (Won 54-10)

Had a weekend off work and was able to play for the 4th team again. The captain started me this time and I scored the first two tries and made a number of good runs. I scored my third try in the 2nd half and came off after 10 mins. The backs are decent and it was their quick-thinking and good handling that created the space for me to score.

Nov 28

Bench Press

2 x 8 x 88.5kg
1 x 5 x 88.5kg
1 x 5 x 83.5kg

Decline Pushups

26,23,20

BB Curls

3 x 7 x 47.5kg

Guillotine Press

2 x 8 x 68.5kg
1 x 6 x 68.5kg

Diamond Pushups

12 x 10kg
12 x 5kg
14

Renegade Rows

3 x 10 x 5kg

One of those days in bench, probably underestimated how much 50 minutes of rugby takes out of me. I had sore wrists that didn’t help matters but the strength was not there. Pleased with renegade rows and the ease of curls this week.

Dec 1

Back Squats

8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kg

Ab Wheel Rollout

4 x 12

Made sure to go full depth every rep and with a spotter I might have made the targets of more sets. The weight shifted a little forward on the 134kg set and I racked it out of safety. I’ve lost a bit of weight in the last few days from missing meals so my overall strength feels down.

Dec 2

Tricep Kickbacks

4 x 8 x 8.5kg

Pullups

3 x 10 x 7.5kg

DB Upright Row

3 x 7 x 24kg

DB Rows

3 x 8 x 45kg

BB Shrugs

3 x 8 x 83.5kg

Renegade Rows

3 x 10 x 5kg

Better rows and kickbacks, think shrugs need a little work.

Missed Upper Body on Monday due to work commitments.

Dec 8

Hang Power Cleans

1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PB

Ab Wheel Rollout

4 x 12

Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.

Dec 12

Bench Press

2 x 8 x 88.5kg
2 x 6 x 88.5kg

Decline Pushups

23,21,21

BB Curls

3 x 7 x 47.5kg

Guillotine Press

2 x 8 x 68.5kg
1 x 6 x 68.5kg

Diamond Pushups

10 x 10kg
12 x 5kg
10

Renegade Rows

3 x 10 x 5kg

This session has been at my friend’s house and I enjoy it so much as it’s competitive and encourages me to push each extra rep out.

Got a few sessions missing, i’m away from home until the 5th so will fill them in then.

Dec 23

Circuits inc. 70+ press ups

Dec 26

Tempo

2 x 8 x 100m

Very unfit, hope to get back some sort of base running fitness.

Dec 28

Punch Bag

10 x 3 mins, 2-3 mins rest

Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.

Dec 30

Tempo

4x100, 100+100, 2 x 100
4 x 200, 2 x 100 with 30m burst

Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.