Mccabe's Weight Room Log

Training Logs
1

My current programme looks like this

Monday : Track
Tuesday : Weights + Plyos
Wednesday : Hills
Thursday : Weights + Plyos
Friday : Track
Saturday : Football
Sunday : Football

The weight sessions will consist of

A)Bench Press (Aim for 3 sets of 8)
B) Squat Jumps (Aim for 3 sets of 8)
C) Dumbell Press (Aim for 3 sets of 8)
D) Box Jumps (7,6,5)
E) Sit ups (Aim for 2 sets of 12)
F) Arch and Dish (Aim for 2 sets of 15 on each)

The session will be ended by a 1 mile threshold run (Roughly 6 minute mile pace)

I current mass is around 67kg, hoping to get up to 75kg eventually. Put mass on the shoulders mainly and the glutes. Just want to get strong really, can’t be too heavy for the 400 metres.

2

27/11/08

A)Bench Press

40kg x 8
45kg x 8
50kg x 4

B) Squat Jumps

4kg x 8
6kg x 8
8kg x 8

C) Dumbell Press

8kg x 8
12kg x 8
12kg x 8

D) Box Jumps

1kg x 7
3kg x 6
bodyweight x 5

E) Sit ups

5kg 2 sets of 12 reps

3

2/12/08

A)Bench Press

40kg x 8
45kg x 8
50kg x 5

B) Squat Jumps

8kg x 8
8kg x 8
10kg x 8

C) Dumbell Press

10kg x 8
10kg x 8
12kg x 8

D) Box Jumps

3kg x 7
3kg x 6
bodyweight x 5

E) Sit ups

5kg 2 sets of 12 reps

4

4/12/08

A)Bench Press

45kg x 8
45kg x 8
50kg x 6

B) Squat Jumps

8kg x 8
8kg x 8
10kg x 10

C) Dumbell Press

8kg x 8
12kg x 8
12kg x 8

D) Box Jumps

3kg x 7
3kg x 6
bodyweight x 5

E) Sit ups

5kg 2 sets of 12 reps

Took it easier in this session as I was training at the track also that evening.

5

Track is going well at the moment.

Goals are

100: 11.3
200: 22.6
400: 49.2

6

9/12/08

A)Bench Press

45kg x 8
45kg x 6
50kg x 7
60kg x 1
65kg x 1

B) Squat Jumps

4kg x 8
4kg x 8
8kg x 8

C) Dumbell Press

10kg x 8
10kg x 8
12kg x 8

E) Sit ups

5kg 2 sets of 12 reps

At the moment I am still not doing much in the weights room as I am new to it.

4x150 2 minute recovery in between

18.3
17.9
19.9
18.7

7

When I start to move some decent weight hopefully I will hit the 4.9 40meters and 7.1 60m. Stuck at around 5.1 7.4 now.

8

u need to squat, thats the best thing thats given me more explosion and bam ( i do shotput, hope this applies to running) as do so olympic movements and dont finish ur session with a one mile run if ur trying to gain weight

9

Coach said I will be moving onto squats and O- lifts later on. I am not trying to pack weight on just that ideally when I am competing my weight will be around 75 kg.

10

nice to see another sprinter, ive just started sprinting this year and weight training to go with it, you seem pretty fast for your lift numbers :smiley: once you get them up you’ll be a beast, are you 18?

11

just checked you out on powerof10, callan mccabe, is tht you? pretty good times there for a 17 year old, whats your 100m PB? One of my friends is 16 and has the times you’re aiming for (ish) 22.7 in 200m and 49.2 in 400m and he was just like you before he hit the weight room, so good luck and i hope you achieve them. I’m aiming for these times in the next 1/2 years but focusing mainly on 100 n 200 for the time being.

12

Yes that is me haha. I can only do 100 meters in about 11.9 so I really need to get that down. Only started competing last year so I am hoping for some big things this year!

13

Had a bit of a nasty illness recently. Haven’t been able to train on track or off it.

14

hope you get better soon, i know how you feel…:smiley:

15

Better to miss out now though than in Summer, Positive way of looking at it. I might put some of my track sessions in here also.

16

15/12/08

Being ill is fucking shit!

Did a 300 in 38.5

then 4x150 with 5 minute recoveries

18.9
18.3
18.6
17.8

Running slow is fucking shit too!!

17

3x300 tomorrow. Bring it on!!

18

17/12/08

Did 3x200 and a 300

25.7
25.9
24.5

5 minutes between the 200’s and 8 minutes before the 300.

39.4

Training outside in December is disgusting!

19

Fucking ill again! My immune sucks.

20

21/12/08

300 + 150x3

37.2

6 minutes

18.3
18.1
17.8

5 minutes in between the 150’s

I am getting ready for an assault on the indoor circuit!