Adarq.org

Tuesday 1/4/2011:

-Warmup
  -3 laps (indoor is now assumed until I mention otherwise. 1 lap is about 120m. I know for sure 13 1/2 is one mile)
  -Dynamic stretches (Leg swings)
  -Sprint drills
  -Static stretching
  -Hurdle drills. (walk-overs)

-400m training
  -Expected: sub 64 second on ~2 3/4 laps. (Roughly 350m if my calculations are right...)
  -1st run: 59 sec
  -Rest ~ 5 min.
  -2nd run: 58 sec
  -Rest
  -3rd run: 59 sec

-Core (30 second holds each)
  -Planks
  -6 inch leg raise x 3
  -Super mans x 3
  -15 pikes

-Stretch and PWO shake.



Indoor track is a real killer. Corners are way too sharp. Apparently it used to be banked but the weak people who weren't actually running on it were hurting their ankles... that's a shame because now the real dedicated people like the indoor track team (actually more of a wannabe club... not even an official club) have to slide on every turn. Oh well. Good workout overall. Aside from one thing... threw up again after the sprints. My stomach is so weak....

Yeah, I'm feeling it too. I just don't like the indoor track. The corners slow me down too much. I should be at about 50 sec on a 350m for workouts. That's okay though.

OH. I forgot to mention. During my Monday squats I felt most of the pain on my quads. GHR kinda moved it over mostly to hamstrings, but I still didn't feel too much on my glutes. Yesterday, as soon as I started running, my quads felt fine, but it was my hamstrings and glutes that felt like they had taken a real beating the day before. Kind of interesting how that happens...

I just realized all my other posts said 12/x/2010.... LOL. fixing that now.

Thursday 1/6/2011:

-Track Warmup

-400m accelerations (~120-130m laps)
  -1 lap jog
  -1 lap run
  -1 lap sprint. (400 pace)
  -1 lap walk
  -Rest until next group is finished (~3 min)
  -Repeat 2x more.

-Stairs (x3)
  -Right leg bound up (ea. step)
  -Squat each step on the way down
  -Left leg bound (ea. step)
  -Walk down
  -Double leg bounds (every other step)
  -Squat down
  -High knee/runner up (ea. step)
  -Walk down

-Core
  -Follow the leader BW squats
  -25 crunches
  -Planks. (added elbow variation... 15 sec hold each)
  -Follow the leader hell sits (time varies)
  -15 pikes

-Stretch + PWO shake.


Notes: Actually a pretty hard day on the quad, but I'm still feeling the runs bring out the soreness in my posterior chain more than ever. I feel like my sprints are actually implementing the back more now. (<--- super useful for hurdles) Hurdle technique day tomorrow. Runs are really easy so I might add some weightlifting and take the whole weekend off. Excited for next Saturday.

Notes #2: This is a long way off, but I think this summer (or after a small deload phase after track season) I want to focus on strength. I don't mean just get to the weightroom and do near max rep stuff... I want that to be part of it too, but I really want it to focus on the craziest stuff possible. Single leg squats (weighted) and one arm pushups included. Possibly attempt to build up to a single arm pullup. I just want to do something to get absurdly strong. Not really going to worry about the weight. At my current size some will pack on from increased diet and muscle strengthening. Turn me into the little engine that could haha

Thursday 1/7/2011:

-Track Warmup

-Hurdle run throughs/starts
  -About 15 runs over just 2 hurdles

-Squats: 210x2x2, 215x2x2   (easy)
-DL: Worked up to 255x3
-Dips/pullups: 2x5

-Stretch + PWO shake.


Squats were fun. Especially since the PR felt easier than usual. Maybe I worked up to the weight too fast, but I think I just don't like the form I'm using. I kinda liked the sumo style I was using last week. Still not sure what I should do for weightlifting next week leading up to my meet. Just go lighter? Slightly different routine? Taper?

Tuesday 1/11/2011:

-Track Warmup

-Sprints: 400m intervals
  -Sprints straights, jog curves for 3 laps. (on indoor of course)
  -Rest ~4-5 min.
  -Repeat 3x more.

-Core (with trivia game. Hold until question is answered)
  -BW squats. (quads burned like hell)
  -Planks
  -6 inch + hold
  -10 pikes

-Stretch + PWO shake.

Runs felt amazing. Pushed my body more than usual. Towards my last one I felt really tired, but I didn't feel like I slowed down at all. Heart murmur felt like it was acting up though... kind of a stingy pain below my left pec and a little towards the side of my body. Definitely not a side ache... wasn't very pleasant, but at the same time it didn't really affect my running and I didn't feel like puking. Plus I still performed very well. I plan on doing full body tomorrow for weights. Couldn't get in yesterday, but I was helping a family friend with construction on his house. (I felt like my toes were going to get frost bite... not fun)

Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( , sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
  
  -DB bench press: 60lbx4x5 (post injury  ) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
  
  -GHR S1: 3x8   (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.

great post, great job on PR's, great session.. ya man you look way bigger than your initial pics on this forum.

going deeper on squat is going to hit the glutes/hams harder, not really the hip flexors.. for hip flexor stuff you really need direct isolation work.. 4-way hip, bands, BSS can hit them.

 

Quote from: Zetz on January 13, 2011, 12:25:38 am

Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( , sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
 
  -DB bench press: 60lbx4x5 (post injury  ) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
 
  -GHR S1: 3x8  (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.

great post, great job on PR's, great session.. ya man you look way bigger than your initial pics on this forum.

going deeper on squat is going to hit the glutes/hams harder, not really the hip flexors.. for hip flexor stuff you really need direct isolation work.. 4-way hip, bands, BSS can hit them.

 

I could use more glutes and hams... Yeah, actually some of the sprint mechanics stuff we've done (high knees, etc...) has been increased slightly this year. Hip flexors get a little tired just after that part of the warm up lately. I feel like dropping the weight and doing full squats. Check how it works maybe for the next couple months and decide then whether or not I wanna keep doing them.

How's weight gain going?

Strangely enough (at least from what the crappy gym scale is telling me), weight gain ISN'T going. I haven't really gained much weight at all, but my strength has increased a lot. That may change since I'll be eating a lot more often now that my more work intense classes are over. With meets starting and more time to actually prepare meals and snacks throughout the day, I'll be eating a lot more than before. Who knows. I'll try to buy my own scale within the next week so I can track it daily at home without having to worry about idiot high schoolers breaking the scales at the rec. (yeah, I know I'm there too, but I swear some of the kids at the gym are half retarded...)

Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

-60M Dash
  -7.78
  - (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR  (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.


Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.