Pound for pound strength and speed progression

Thanks alot lads, yeh i do seem to do quite alot per session these days lol, i dont do many sessions a week though,2 main ones and a slightly easier one.

G4G- thanks mate, i don't really know what my pb is as i used to compete equipped in a fair few ply a few years back when i powerlifted in 82's, i don't do normal squats at moment (havent done them in long time) only box squats. Feel like if came back properly now though i would be stronger than i was.

I did my own speed sprint session last night and this coach gave me pointer on my technique and i started running far better, gonna try start concentrating on gettin it right.

Getting lighter all time- weight seems to hover between 70.1-70.7 in morning at moment.

Box squat (15inch)
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
160 x 3
165 x 3 pb by default but still happy as wasnt feeling strong tonight

Dips
bw x 8
15 x 5
25 x 5
35 x 5
50 x 8
50 x 8

Sprinter split squats havent done these since last year, think pb is 100 x 3
each leg
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5 comfotable but left it there today as first time back

Chins
bw x 5
10 x 5
20 x 5
warmup..

One arm chins (resistence machine)
right arm-
-10kg x 5
-10kg x 5
-10kg x 4
left arm-
-10kg x 4
-10kg x 4
-10kg x 3

Fletchy flags (lol)) dont have name for these
1 set to around failure

Full hanging leg raise to hand
1 set to around failure

Crucifix db rollouts
5kg+ oly DBs
x 8
x 6
x 6

hill sprints tommoro morning

Good session never tryed box squats,plus should emagine you could tot up a total at basically 11 stone flat.

hill sprints went very well this weekend, hopefully itl transfer if i can learn to run properly.

Went on proper mental chocolate/cake binge this weekend and put on some kilos lol. Might compete at the manchester indoor open this weekend in 60m. Will be my first competition and tbh its just gonna be about experience and putting down a time i can start trying to beat in next comps etc.. Have feeling it might be more scary than powerlfiting comps

Cheeky workout this morning

Kneeling squats
high bar as normal
60 x 8
80 x 8
100 x 5
130 x 5
150 x 5
170 x 5
190 x 5

Glute/ham raise with resistance band
x 5
x 5
x 8

Airbike (left right and centre)
5lb ankle weights on each leg
2 sets f**king hard!

Windshield wipers
5lb ankle weights on each leg
2 sets hard!

Might try out first session with pushin sled tonight

going to go VERY light on friday session as comp on sunday. Couldnt do deadlifts tonight as my hands were seriously seriously f**ked, normally doesnt bother me but properly killed me to tonight when i tried doing some so left it. Had proper hard sprinting session last night so probs just as well..

Push press
40 x 8
50 x 8
60 x 8
65 x 10

Chins
bw x 8
10 x 8
20 x 8
30 x 8
35 x 8

Single legged leg press Thought id put em in tonight
125 x 10
150 x 10
175 x 10
200 x 10

Glute/ham raise with resistance band
x 8
x 8

Airbike (left right centre)
1 set

Windshield wipers
1 set

Fletchy flags
1 set

Knee raises
bw x 8
14 x 8
16 x 8
20 x 8
20 x 8

Gonna do soem flexilbity stuff in bit, sick of my flexibility making me sprint as like only 70 percent of what i could do.

had first comp yesterday, went pretty well. Came out of it pretty much knowing what i did when came in though, that i have pretty sweet acceleration in drive phase but i literally can't get the technique right for running fast top speeds.

Time in 60m was 7.63 (they recorded me as 7.77 and put me below someone else i know i beat.. o well), for the first 30-40 m i got a very nice lead on everyone then obv same old story and get overtaken by 3 people, guy who won my heat got 7.21 i think..
the guy who won my race has a vid and you will see what i mean if i can get hold of it

Did a 400m just for a laugh (wasnt a laugh when i f**king ran it!) and got 55.51 which wasnt bad considering thats a marathon for me lol and only really been back training for liek 5 weeks or so. Makes me wonder what i can do when i can sort this technique out though.

So all in all not bad performance, but atleast i know i have potential to do something pretty good, just gotta work on my unbeleivably poor flexibility and technique so i can learn how to run a proper top speed technique, i'm certain i have the relative strength and limb speed.

Did a session today as i have a uni comp on wednesday, it doesnt really mean anything and it will be hand timed so didnt bother holding back toooooo much tonight on things. Had to train on my own though for most part which sucked a bit..

Push press
40 x 8
50 x 8
60 x 8
70 x 8

Conv deadlift
60 x 5
80 x 5
100 x 5
130 x 5
160 x 3
180 x 3
Obv was easy but wasnt as fast as normal, didnt feel great and for some reason my hands still feel f**ked even thoguh doesnt look like much is wrong with them :?
Off blocks-
190 x 5
210 x 5

Chins
bw x 8
15 x 8
30 x 8
37.5 x 8

Glute ham raise
with resistance band-
x 8
x8
negatives without band-
x 3
x 5

Airbike
1 set

Windshield wipers
1 set

Fletchy flags
1 set

Knee raises
16 x 8
18 x 8
20 x 8
22 x 8

I used to fricking love athletics, however when I tried the 400 I was a transfer from the cross country distance, so painful for me in a very different respect!!! At my best I did 56 seconds for 400m and 2:07ish for 800m, that was when I was 16 and I seemed to get worse from there!!

I have a theory that if you want to be a 400m runnner you need to scrap everything else (except maybe the 200m) because it's just so unique.

Looking strong mate, all the best with your sprinting!!

Mike

Great 60m time mate

thanks alot lads, luckily mike i'm not planning on being a 400m runner! lol. The times arn't great yet as my my maximum speed isnt very good and its my technique and flexibility, just bloody hate the idea of flexiblity work it f**king kills me!!!!!!
I wish i can get hold of that damn video again so i can have another look at it and see what i'm not doing right. Come out with real fast acceleration but then i have no extra gear to take me to proper fast speed like everyone else seems to have, just stay stuck in the my first phase.
Gonna do a comp tommorow for uni, its hand timed though and been ill since sunday so will have to see how that one goes lol

competed again on wednesday, i had been ill since sunday though so felt rough, not overly bothered though as wasnt an indiviudal competition, the uni team put a good performance in though and only just came behind met, with our lads team coming first i think. My 60m time was 7.6 and came 3rd. didn't get as good start as normal, so should hopefully go under 7.6 when i race on the 7th in manchester again. Heres a poor quality vid of wednesdays run if anyone has facebook. Start no where near as good as last sunday in manc, i was ahead for about 20m i think from people who saw it but camera angle isnt great here and it starts late (looks like i didnt even lead 20 this time from what i can see). http://www.facebook.com/home.php?#!/video/video.php?v=1...

Did 2 sets of 4 reps of 150m sprints last night, each set was done around between 18.25-19 secs.

Box squats
60 x 5
80 x 5
100 x 5
130 x 8
140 x 8
100 x 10

Did 3 sets of 6 on tuck jumps in between last sets, but calfs still arnt ready for it It hurt so didnt do any more complex training. Better improve by the time i want to start encorperating proper speed training for the outdoor season.

Chins
bw x 8
10 x 5
20 x 5
30 x 8
20 x 15

Sprinter split squats
each
40 x 5
50 x 5
60 x 8
70 x 10

Dips
bw x 8
15 x 5
30 x 5
50 x 8
55 x 8

Airbike
1 set

Windshield wipers
1 set

Fletchy flags
1 set

Hill sprints tommorow morning, going to die as normal lol

Awesome squats man!

cheers mate

competed again today.

first 60m in the morning: 7.53 PB came 4th in my heat, 3rd got 7.51 and winner wasnt that much quicker

2nd 60m late afternoon: 7.61 my blocks slipped!!!!!!!!! killed my time, officials noticed so they gave me another attempt but i had to race literally 2 minutes later and i was knackered lol

3rd: 7.47 new PB, won this heat. I was absolutly fekked before i ran this one coz of the mega short rest, so should be capable of a lot more.

Changed my training regime for next week, should be fun.

First session in a while, beem bit inconsistent lately coz of comps etc, feeling tired from yesterday.

Conv Deadlift
60 x 5
80 x 5
100 x 5
130 x 3
160 x 3
190 x 3
210 x 3 not bad first session bk, will lift more each week now for a bit

Vertical jumps on to box
using very fast eccentrics and small knee bend
bw x 5
bw x 5
bw x 5
bw x 5

Sprinter single leg split squats
40 x 8
55 x 8
75 x 10

Airbike with 5lb ankle weights
1 set

Windshield wipers with 5lb weights
1 set

ran out of time so not glute ham raises

Looking good all round, well done on the PBs and heat win!!

Flexibility was an absolute BUGGER for me, but if you work at it, it really works and gets better. At the end of summer I couldn't touch my toes, 2-3 months later I could put my hands flat on the floor. That obviously was just hamstring flexibility, but all the same.

Search for Defrancos Agile 8, its supposed to be a hip flexor mobiliser but you can use it for a sort of stretch/dynamic warm up also

Mike

thanks alot mike, those exercises look really helpful, doing some of them already but theres couple of others on there which look really good. Might eventually sort this problem out! lol


Upper body session as part of new plan

Bench press Havent done these since some point last year, maybe like october time or something lol..
60 x 8
80 x 5
100 x 5
80 x 6
Not bad effort first time back, should increase alot though

Chins
bw x 8
15 x 5
30 x 3
40 x 3
50 x 3

Dips
bw x 8
15 x 8
30 x 8
50 x 8
55 x 7

Rotator cuff work