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Thread: Chris6878's journal.

  1. #1
    Member Chris6878's Avatar
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    Chris6878's journal.

    Guess i need to start one. I usually just remember what i did in my head , but i guess it is good to see progression written down.

    Mon 7/28/03
    warm up
    2 x 50 meter strides
    2 x 30 meter relaxed starts
    2 X 30 meter runs for time no blocks. 3.94 and 3.95
    2 x 30 meter blocks ( had no one to time me)
    1 X 40 meters. wanted to also do a 50 but the blocks kept moving.
    1 X 120 in 12.75 felt good but i think i could use more knee lift

    Plyo's 2 sets of broad jumps into sand pit. 3 jumps per set.
    8 40 inch box jumps

    weight room
    dead lift= 5X 225, 4X275, 3X315, 2X365, 1X405 ( should not have done last set)
    Push press=8X95, 6X115, 4X135
    Stiff leg deads 6X95, 5x135, 4X155
    Arnold press 3sets of 6 reps with 55 pounds
    reverse leg press 3 sets of 190 X6 on each leg
    sit ups cool down and stretch.

    Tuesday 7/29 rest

    wed 7/30
    warm up
    2X 50 strides
    3x 30 relaxed starts
    4 x 30 blocks in 3.88, 4.03, 3.87, 3.86
    1st 30 i stumbled out of blocks, 2nd 30 took only 2 mins rest ( bad move) 3rd felt good, 4th felt better
    2 X 150 meter 15.8 and 16.4. I think i could have ran faster than that but the burger king i had started to get me.
    wanted to do plyos and go to weight room but i was tired as hell. cooled down did situps and went home.

  2. #2
    Member Chris6878's Avatar
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    7/31/03
    did nothing still sore from previous workout. will make it up this sat.

  3. #3
    Nice workouts!

    Do you perform tempo work?

    Cheers,
    Chris

  4. #4
    Member Chris6878's Avatar
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    yes i usually do my tempo on thur and sat, and tues but i have been sore as hell . I will make it up this sat and sunday

  5. #5
    Member Chris6878's Avatar
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    8/1
    Today i felt good but ran ok. Right hammie was kinda tight.
    warm up
    2X50 strides
    2X30 relaxed starts
    3 X 20 meter flys with 30 meter run up, in 2.04, 2.10, 1.98 timed from cone to cone of the 20 meters
    2 X 30 from blocks. not nearly as fast as wed. ran 4.6 (very slow) first one then 4.02 second. (Need to have sex)
    2X 60 ran good times can run faster. 6.58 and 6.60.
    plyos= sand pit broad jumps and hurdle hops.
    WEight room
    squat=185x6 225x5 275x4 315x2
    hang clean= 115x4 135x3 135x3
    Snatch= 95x3 115x3 135x2
    p clean= 155x3, 155x3 was tired in the weight room.

  6. #6
    Member Chris6878's Avatar
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    8/4/03
    today's workout was wacked out.
    Warmed up
    2x 50 strides
    1x 20 out of blocks for fun. ran 1.43
    after that the workout got crazy.
    I ran 2X30 out of blocks. the first one was 4.01 horrible
    the next one was a PB 3.68. Dont know were that came from. I got a OUTRAGEOUS START!!!!
    Then i went to @X60 out of blocks. Bot of these were bad. I ran 7.1 and 7.01 bad. My PB this season is 6.58. dont know waht was going on.
    Did plyo's

    Weight room
    Not a good time in weight room either.
    Deadlift = 6X225, 5X275, 3X315, 2X365. struggled on last set. I usually throw this up with relative ease
    Push Press= 8X95, 6x115, 4X135
    Stiff leg dead= 8X95, 6x135 ,4x150
    tried to do arnold presses with 60 pounds but i was too weak. after that i new it was time to go. did situps and le

  7. #7
    Member Chris6878's Avatar
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    8/6
    Man i think i need to chill for a few days. i did nothing on tuesday cause i was tired and sore as hell.
    Today i idid
    warmup 2x50 meter strides 3x30 meter strides
    My hamy was sore as hell but i didnt stop i ran anyways.
    Ran 2 sets of 20 meter flys with 30 run up. 2.1 and 2.0.
    then did my 30 meters out of blocks. x 2. bad times first one was 4.03, then the next one was 3.98. bad. didnt feel loose neck hurt, shoulders were tight and ham was tight. i called it quits.
    gonna take a few days off and chill with my girl be back next week.

  8. #8
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    I don't understand why you wouldn't do tempo, keeping the focus on really light, if your sore. It should help.
    What's your 100 PB? You sound pretty damn fast.

  9. #9
    Member Chris6878's Avatar
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    My pb is 10.43. I ran that about 2 summers ago. im trying to get back down to it. I do do tempo work i have just been tied up with work and other appointments. I admit i have neglected my tempo work the last 2 weeks. I will defintly make sure i get some in this week. thx for the feedback.

  10. #10
    How do you space your workouts typically? Do you get 2 good speed/weight sessions in a week? I am trying to fine tune my volume and frequency of workouts. That is by far the hardest thing for me to nail down. Could you show me your typical weekly plan?
    ie:
    speed/weights
    tempo
    SE
    tempo
    Speed
    tempo
    rest

    thanks man!
    Chris

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