PM workout
Form running warm up
3x10 yd fly w/ 20 yard fly-in
3x5 hurdle hops
3x5 Nordic hamstring curls
•got an automatic timing system of some cones with sensors on them. It was the cheapest I could find, so not sure if it’s the best, but it’s definitely good enough for me. Won’t need to be filmed to time, & I’m starting to have to sprint solo more as my training partner has kind of dropped out of it
•was back on a concrete track on tennis shoes today, as the track I’ve been using was busy all day. So it was definitely slower, but it is what it is. I was also a bit rushed today, needing to finish everything in about 20 mins other than the nordics.
•times for the flies were 1.17, 1.06, 1.07. First one was still almost a warm up though, so not putting much stock in that. Other two are decent, though I want to be sub 1 second on these. Not sure exactly how much of a difference the track & shoes make, but if I could hit sub 1 in these conditions that would be really good. Definitely excited to have the timing cones though. Using some quick math, 1.06 would put me running ~19.3 mph. So that’s a cool baseline & definitely something to build off of
2 Likes
PM workout
Squat 2x5x275
Incline bench 2x10x165
Pull-ups 18,14+5+3
2:00 plank
30 back extensions
Went with two hard sets of everything on the main movements because of a slight time crunch. Could have pushed the squats much farther, but happy with this for today. Definitely much more in the tank.
1 Like
PM workout
Did a few sets of A skips & a few sprints. Had to do these in tennis shoes & on the grass. Looking back, I would’ve been better served to just hit some jumps, but oh well. Kind of just a crappy day overall, & training wasn’t really any different
1 Like
PM workout
Power clean singles- 2x1x185, 1x205,225,235,245
Press 1x5x165
Kb row 2x30,1x20 all with 45 lb kb
Single leg deadlifts 2x10x95
100 band pull aparts
Weights felt a little tougher than usual, but I could still move the top sets on cleans & press decently well. So not an amazing day, but I got all the work in. Stacking days like this leads to magic, even though it doesn’t feel like it now
1 Like
PM workout
Form running drills & some A skips
4x3 vertical jump
Was brushing my hair against the ceiling in my garage, which is the first time I’ve done that. Measured the height & it‘s a bit over 28 inches from my height to the ceiling, so that’s cool
1 Like
PM workout
Clean doubles at 185,205,215,225
Bench 3x3x225
Weighted pull-ups 1x16 w/30 lbs
100 curls
100 band push downs
100 band pull aparts
Cleans felt super solid. Definitely getting stronger legs, as confirmed by the squats & cleans this week, as well as the jumping yesterday. Bench was fine, I think as I get used to handling heavier weights it will grow. Pull-ups & assistance gave a nice pump
2 Likes
AM workout
Form running drills/warm up
4x40 yd dash (timing final 10yd fly)
Nordic hamstring curls 1x8
Ran the first three pretty solid, but started the last sprint & knew I didn’t have much left. Just 3 would have been the right call, & I need to keep that in mind going forward. Times for the flies were 0.95, 1.00, & 1.09. Last one seems like an outlier, as I was faster last week in tennis shoes on concrete (as opposed to spikes this week). So averaging the top two puts me at 0.975, which is just under 21 mph. Will probably calculate speed based on the average of flies for a day
1 Like
PM workout
Squats 3x3x295
Incline bench 3x5x185
Weighted chins 2x10, 2x5 all w/45 lbs
30 back extension
2:00 plank
50 band pull aparts
Squats moved really well for being the heaviest I’ve squatted in at least 6 months. Had a bunch of reps left in the tank on each set, so I’m happy with that. But I need to make sure I’m taking it slow on these with my back. Bench moved well today as well. Really just pleased with how strength is improving lately on everything, weights I hadn’t moved in a while have just moved easily, & this is with a big drop in volume & no excess of food.
2 Likes
PM workout
Form running warm up/drills
4x20 yd hill sprint
4x2 seated vertical jump
First sprint felt like I was still starting up the engine, but last 3 felt fast. Solid day’s work
1 Like
PM workout
Power clean singles- 185,205,225,245,255
Press 3x5x145
Barbell rows 3x15x135
Single leg deadlifts 2x5x135
50 band pull aparts
Had a little more in the tank on power cleans, & press moved solid. Single leg deadlifts were super tough, as I had only been using 95 lbs before today. So that was a good challenge. Solid day of work
3 Likes
PM workout
Form running drills
Vertical jumps 3x3
Very little pop today, & my hamstrings are a bit sore from the deadlifts yesterday. Still better than nothing. Gotta be ready to attack the lifting tomorrow & the sprints Saturday
1 Like
PM workout
Cleans 3x1x225
Bench 1x3x245
50 dips
50 chins
50 db curls
50 band push downs
50 band pull aparts
Wanted to go light on cleans, as I squatted heavy & power cleaned heavy earlier this week. So a lighter, lower volume day was nice, & hopefully will bode well for sprinting tomorrow.
This was the heaviest weight I’ve benched in…probably a couple years. I did 225x10 last summer, building gaining size was my main goal then so I know I’m not as strong now. But 245x3 isn’t bad, especially for a lift I struggle with.
Assistance provided a nice pump. Always a good way to end a Friday training session
2 Likes
PM workout
Running drills & warm up
3x40 yd dash timing final 10 yd fly (1.04, 1.02, 1.03)
Average speed was just under 19.9 mph. Was no doubt a bit slower than last week, but still a solid day. The heavy lifting this week might have taken a bit of a toll to make today slower, but it is what it is. Will probably take a light deload-ish week in one of the next two weeks & see how that effects the sprints
1 Like
PM workout
Squat 1x5x305
Incline bench 3x3x205
Weighted chins 6x75, 10x45, 10x30
30 back extension
2:00 plank
Almost got 7 on the first set of chins, but not quite. Weights were good for today. Squats & bench were heavy but not too much. Really just what I needed
2 Likes
PM workout
Form running drills/warm up
3x~30yd hill sprint
4x2 vertical jump
Hill sprints felt super fast today. Really pleased with them. I upped the distance a bit on them & hit three sets, all of which were solid. Was touching the ceiling with my head on most of the jumps as well. A good day all around, got in some really good work in just over 30 minutes
1 Like
PM workout
Power clean singles- 185,205,225,245,265
Press 3x3x160
BTN press 1x18x95
Kb row 1x35x45
Single leg deadlifts 2x5x135
50 band pull aparts
Last power clean was pretty close to my limit, but may have had about 10-15 lbs more in the tank. Either way, it was a good heavy top set for today. Presses didn’t move fast, but they felt solid nonetheless. Another good day today
3 Likes
PM workout
Clean + 2 front squats at 185,205,225,245
Cleans at 265 & 275
Bench 2x5x210
Neutral grip chins 2x12
100 curls
100 band push downs
Took a little longer on cleans than I planned, so I rushed through the two sets of bench & chins, then Blitzed through arms. Had to push this lifting workout to today due to schedule, but it worked out well
2 Likes
Yesterday morning I got a quick 100 push-ups in first thing in the morning, but other than that no training the last two days.
Todays PM workout
Form running drills/warm up
3x40yd dash (10 yd fly times of 1.05, 1.02, 0.96)
Not sure what to think of the last time. On the last sprint I abandoned thinking about form at all, so maybe that let me run faster, or it’s just an error. Last week was super consistent with all times between 1.04-1.02, & the first two today were almost the same. So I’m think the last one, & probably my 0.95 a couple weeks ago could have been errors. With that said, if I can really let it rip next week & go sub 1 again, maybe I was just too focused on sprinting “correctly” & held myself back. The 1.02 put me at 20.1 mph though, so that’s good
2 Likes
PM workout
Squat 3x5x245
Incline bench 3x5x165
40 chins
30 back extensions
2:00 plank
50 band pull aparts
I’m taking this week as a lighter week of lifting as a bit of an experiment to see how it affects my sprinting this weekend. If it turns out I run a lot faster with the lighter lifting, then I may cycle through a lighter week every month or so. If it doesn’t help, then I’ll stick to a deload less frequently, when I really need it. So this should give some kind of data point, whatever the result. I’ve also noticed I’m starting to get a bit of an urge to start a hypertrophy program soon. Not sure how that’ll play out, but if I do I would like to find a way to continue sprinting, even if it’s only once a week or so. Not sure yet, just ideas for the future
1 Like
PM workout
Form running drills/warmup
3x20yd hill sprints
3x3 seated box jump
Legs were tight today & just didn’t have a ton of pop. I have a bit of hip flexor soreness (from Sunday) & legs in generally are a bit tight from squatting yesterday. Not a huge issue, as I still got some good work in, but this wasn’t the highest performance day I’ve had
1 Like