Adarq.org

This week is another test week. I'll keep updating this post with results:

SUN: Bench press

Bench - 105kgs

Felt good today, strong. This isn't a lifetime bench press best but for wide-grip bench it definitely is. I was so weak in the wide-grip when I first started.

MON: Standing triple jump, run for distance

Standing triple: previous: 8.08m(L) , 8.04m(R); today: 8.24m(L) (+16cm) , 8.55m(R) (+51cm)

30 sec run for distance - previous: 236m; today: 234m (-2m)

Big PRs in the standing triple jump, the run sucked though. I went out too slow.

TUES: horizontal jumps

Broad jump: previous: 2.88-90m; today: 2.90m (+0-2cm)

Five consecutive DL bounds: previous: 14.78m; today: 13.90m (-88cm)

Broad jump was only marginally better (or no change, depending on what I actually got last time). Once again I just got the technique on the jumps completely wrong. Oh well, I know what I was doing wrong so will try and fix it next time.

WED: 60sec run ---> but I'm going to miss this, speaking at a conference for the first time   

Update: the conference talk went well 

THURS: 800m time trial

800m - previous: 2m31s, today:  2m31s

I should have run better, one of the soccer players kicked a ball onto the final bend as I was coming around to the final straight, and I had to completely slow down as he just casually walked right in front of me. We get this all the time but it was the first time it had actually disrupted me.  The run felt good, I definitely felt fitter and faster, just a shame it wasn't reflected in the time.

fuck rude people, you know? fuck 'em.

Training last few weeks (so slack!):

Sept 4th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

NEW: superset of power pull (like a clean but no dip at all)@60kgs with squat hold jumps x 10

Squat: 1x10@105kgs, 1x7@110kgs, 1x5@120kgs, 1x5@125kgs, 1x7@115kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat p
ull and bicep curls)

Sept 6th - track, sled pulls

Warmup, 1200m jog

6x30m sled pull starts@sled+5kgs (light)

6x50m accelerations

350m sprint

Cool-down exercises

Sept 7th - courts

Fast run around court, mobility, stair sprints, hurdle jumps, med ball stuff (wall bounces, one-armed pushups, jump and throws) more mobility

Sept 8th - track, technique and stride length

1200m jog, active warmup

6x30m start with 10m of ladder at beginning

6x30m harness drills

6x60m over hoops

200m sprint

Cool-down weights

Sept 9th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@115kgs, 1x5@120kgs, 1x5@125kgs, 1x7@115kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat pull and bicep curls)

Sept 10th - speed endurance

800m jog, dynamic warmup

2x100m+10m fly (11.5, 11.5), 3x150m (all around 18.5sec), 2x100m+10m fly (11 high)

Cool-down weights

Sept 11th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@115kgs, 1x5@120kgs, 1x5@125kgs, 1x7@115kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat pull and bicep curls)

Sept 13th - track, sleds

Warmup, 800m jog

6x30m sled pull starts@sled+5kgs

6x50m accelerations

Timed 350m sprint - 49sec (not bad!)

Cool-down exercises

Sept 14th - gym (no more court sessions  )

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat pull and bicep curls)

Squat: 1x10@110kgs, one set of SL eccentric ham curls

Sept 15th - track, technique and stride length

1200m jog, active warmup

6x30m start with 10m of ladder at beginning

6x30m harness drills

6x60m over hoops

200m sprint

Cool-down weights

Sept 16th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@120kgs, 1x5@125kgs, 1x5@125kgs, 1x7@120kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@82kgs, 1x7@87kgs, 1x5@92kgs, 1x5@95kgs, 1x7@87kgs

In between: back/bicep exercises (lat pull and bicep curls)

Sept 17th - speed endurance

800m jog, dynamic warmup

2x100m+10m fly (11.8 (missed start), 11.3), 3x150m (18.1, 18.0, 18.5sec), 2x100m+10m fly (12.0, 12.0 - dead!)

Cool-down weights

Sept 18th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@120kgs, 1x5@125kgs, 1x5@125kgs, 1x7@120kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@82kgs, 1x7@87kgs, 1x5@92kgs, 1x5@95kgs, 1x7@87kgs

In between: back/bicep exercises (lat pull and bicep curls)

BW: 80.0kgs

Lots of training and lifting lately. I've trained 12 times in 14 days! But luckily I'm holding up well, my lower leg issues are subsiding as I've done less long runs. Some of the other guys are still doing 4 lap runs before gym, I don't know if I'd still be healthy if I were doing that as well. One more sled session on Saturday then we are testing again, this time we have electronic timed 30m/60m from block and flys  should be fun. I will also do some SVJs and RVJs as well.

This week is another test week. I'll keep updating this post with results:

MON: Timed sprints and jumps

Broad jump: previous: 2.90m; today: 2.90m (no change)

Standing triple: previous: 8.24m(L) , 8.55m(R); today: 8.05m(L) (-19cm) , 8.21m(R) (-34cm)

3x60m fly, 20m lead-in: nt, nt, 6.70sec (3.30sec 30m fly)

2x60m standing (no blocks): 7.50sec (4.13sec for 30m), 7.51sec (4.14sec for 30m)

Jumps: Not bad, I was definitely a bit tired from the 15 power pulls and jumps the day before.

Sprints: This was a bit of a waste of a test. The timing gates weren't working properly for the first two reps. My first one felt really fast. But it didn't get timed. It eventually started working so we ran an extra 60m+20m, which for me was probably a mistake as I was cooked. So my standing 60s weren't very good either. We do this again and the coach knows what went wrong with the gates so hopefully next time will be better.

TUES: Bench and bf%

Previous: 105kgs; today: 112.5kgs (+7.5kgs) 

Nothing too unexpected here, been benching so much I'd be worried if it hadn't gone up at least 5kgs.

Also had the coach do an 8-point skin fold test on us. For eight sites (tricep, bicep, suprailiac (hip), axilla (near pec), subscapular (back near shoulder blade), abdomen, thigh, calf) I got a total measurement of 34.2mm (average of ~4.25mm), which works out to be somewhere between 6-8% bf depending on what equation you use.

WED: 180m sprint

180m - 21.6sec, 17.8sec at 150m --> ran the last 30m in 3.8sec

This was pretty good. My approximate 200m time from this would be low 24 seconds, which would be a big PR.

THURS: 800m time trial

800m - previous: 2m31s; today: 2m33s (-2s)

Dammit, just haven't been running enough lately. I went out too hard with a 68-69sec first lap. Still, this has been a big improvement over winter to drop ~10s off my 800m time.

Man for not feeling 'it' and the type of training you've been doing lately that isn't bad at all!!!!

I am more interested to see what will happen to RVJ.
IIRC, SVJ was around 34'' again in the past, it was the RVJ that was not much higher, like around 37''.
That plyometric deficit thing or whatever it's called, that is where i expect to see huge gains from all them sprints.
Also, 37-38 was wrist at rim, so any kind of gains on RVJ would mean... DUNK!
Let's see...

Man I have been bad at updating. Won't bother trying to document every session over the last few weeks, but training has been good. The schedule has stayed pretty similar to the last block. Highlights:

Squat: max of 5@130kgs for two sets, pretty easy, will be moving up

Bench: max of 5@95kgs for two sets, feeling good

Speed endurance: we've been running the 2x100m, 3x150m, 2x100m session the last three weeks, haven't missed one and the average times are trending down. The key is getting the last two 100m ~11.5-11.6 for me,that indicates an increase in speed endurance and lactic tolerance.

Had my first run this past weekend in the 200m. It was an absolute shocker! All I had in my head before the race was 'relax, relax', which is the main thing I've focused on during winter. Unfortunately, I relaxed so much that I forgot to run fast! Left way too much on the bend and then in the straight I was way off the pace. The time is irrelevant at this stage, just completely messed it up. But the first race always sucks. Now into another testing week:

TUES: Timed sprints and jumps

Broad jump: previous: 2.90m; today: 2.91m (+1cm)

Standing triple: previous: 8.24m(L) , 8.55m(R); today: 8.44m(L) (+20cm) , 8.25m(R) (-30cm)

2x60m fly, 20m lead-in: best - 6.66sec (-0.04sec), (3.33sec 30m fly) ---> ran faster even though the 20m-50m fly section was slower

2x60m standing (no blocks): 7.35sec (-0.15sec) (4.05sec for 30m), 7.51sec (4.16sec for 30m)--> slight headwind developed between runs

Jumps: These were tricky just because we literally haven't done them since the last test. It took me until the last jump on myleft leg to get a good triple jump in. The broad jump just lacks technique, the power is definitely there.

Sprints: This was pretty good. Definitely faster than last time. The 4.05sec FAT 30m would put me at 11.0 FAT 100m time according to the Frank Dick chart. So it's obvious I really lack fitness still 

WED: Bench and jumps

Five consecutive DL bounds - previous best: 14.78m; today: 15.10m (+32cm) 

Five SL bounds - previous best: 12.85m (L), 12.95m (R); today: 13.75m (+90cm), 13.04m (+9cm) 

Bench - Previous: 112.5kgs; today: 115kgs (+2.5kgs) 

My bench was weak. Didn't feel very strong during the warmups but I eked out a 2.5kg increase.

I finally got a good set of DL bounds in and broke the 15m mark. Should have done it ages ago. My SL bounding was also nice. I can't believe how much I've improved at this compared to a few years ago when SL bounding just felt so difficult.

THURS: 180m test

180m sprint - previous: 21.6sec; today: 21.4sec (-~0.2sec), 17.8 again at the 150m but ran the last 30m quicker --> slowly getting better speed endurance.

SAT: Comp (100m)

BW: 80.0kgs

Thanks LB!

______________

Had a 100m last Saturday (25th Oct). Overall it went well but it was a bit blustery. Not a strong headwind but certainly some cross-wind. Ended up running a 12.36sec FAT...not over the moon but not too bad. Was hoping for a bit better. But I did beat a few in the group except for one 11.5sec guy, two guys in particular who are generally equal or faster than me at training...so there's something.

Training this week:

Mon - 25m pool runs x 12 (slowly will build up these to about 20-24) and general aquacise

Tues - Blocks and re-accels

1200m warmup, dynamic

3 individual block starts without gun over 30m

4 40m block starts with gun

4 100m re-accelerations (slow down between 50-70m, pick up again til 100m)

200m sprint

Wed - plyos/gym

Active warmup

5x5 hurdle hops

4kg weight vest on:

4x7 DL bounds

2x7/leg SL bounds

4x40m LRLRLR

Squat: 1x7@125kgs, 1x5@130kgs,1x3@135kgs, 1x2@135kgs,1x3@130kgs, 1x5@125kgs

In-between: hamstring/core exercises

Bench: 1x7@92.5kgs, 1x5@100kgs, 1x3@105kgs, 1x3@105kgs,1x7@92.5kgs

In-between: back/bicep/tricep stuff

Thurs - speed endurance

1200m jog, dynamic warmup

180m followed by 80m+20m fly (2 mins between, then 20mins rest): average times were around 22.5 sec for the 180m and 9.4ish for the 80s)

Cool-down weights

Fri - 6x25m pool runs

Sat - comp

Conditions were appalling. 6-7m/s headwinds were reported. I had the 200m but it was such a waste of time. Got a bad start and then the wind was just ridiculous. Three average-to-bad runs to start the season!

Sun - first handicapped race

I entered the 70m. Because it was my first race I got a novice mark of 4m so I was basically at the back. The race felt fine, decent start but I was too far back to do any damage to the runners 2-5m ahead. As I do more of these the handicap will improve apparently, so I might have a shot later in the season. I'll do these occasionally, mostly will focus on 70m and maybe do a few 100/120m's just for fun.

Didn't get a chance to do any jumping this week due to having two comps on. But I think the plyos and increasing squats should be helping a lot. I just need to squeeze in some running jump practice each week if I can. The ideal days are on the pool recovery days, so will try and get more consistent with it. Also doing some long jump and high jump in the comps, just haven't bothered reporting them yet.

Other notes: I never really updated my creatine experiment. I stopped taking it over winter and just reloaded again over last week. This time I did the 20g over 5 days then drop to 3-4g, rather than 5g consistently. Will see if there's any noticeable change in squats or times.