DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs
I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate! 
Ha, I thought maybe someone would ask that. Dumbbell in both hands (so for 40kgs 2x20kgs), I do them with a step to get full ROM, and to balance I put a small size swiss ball between me and the wall facing me. It was awkward as shit, the calf raise machine was out of order but didn't want to do them unilat because of my left knee, so I improvised.
we can continue on your journal, 
.
so to my question:
sorry adarq last time, unless they reply then i have to .... erm .. reply back.
So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm
my routine is the following:
day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work
any way i can combine the training meets with my hypertrophy workout so i don't over train.
thanks
I don't think you have to worry too much about overtraining. I think a lot of people don't even really know what it is to be overtrained (I've never felt like I was overtrained, even when doing 4-5x sessions a week).
I've said this before somewhere but I really think you fall into the "overanalyser" category. It's great to be well-read and thinking about the technical side of sprinting but in practice you just need to start simple, and move onto different training exercises and intensities as you develop.
By trying to do too much too soon, you'll be missing out on those easy beginner gains. Also, you probably won't get anything out of the advanced stuff anyway because you won't be ready for it both physically and mentally (this is what I've been told by Australian national level sprint coaches when I was a junior).
For instance, when I started properly training for sprints, the first thing my coach got me to do was to warm up, then do 3x100m, aiming to try and get a faster time in each one. Then he told me to cool down, stretch, and go home! What I'm saying is, he didn't make me do weighted sled drags, depth jumps from 30'' and top it off with a few Olympic lifts. He just let me try and figure out for myself how to make my body move faster without overcomplicating things.
Contacting the local track club is probably the smartest thing you've done since starting training (assuming it's a quality club with decent coaches). You should really benefit from good coaching. Again, I wouldn't worry too much about overtraining, but I'd just cut down your weights days and plan around the track club meets. They should be the priority for you over any hypertrophy work for the short-term (2-3 months). Then when you start competing for awhile and getting reliable times, you can evaluate where you need to improve.
