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Post by gymrat on Nov 27, 2012 21:48:26 GMT -5
So, seeing as this is the first thread in the training logs section, if you are here and considering starting your own thread, welcome!
This is a place to post whatever you have done today/ yesterday/ last week with regards to training/ diet/ sleep/ generally being awesome.
I'm not going to really keep track of my diet here because... I don't keep track of my diet. I will try to keep my workouts up to date. Comments are welcome if anyone is interested enough to read and watch my progress.
So yeah. I think these logs are great tools to show yourself how far you have come/ will go when you being to lose motivation.
Without further ado, here's my workout for today! You might not recognize the locations, because they are near my school and stuff, that's not a problem.
WARM UP: 2 laps around the soccer field 2X high knees 2X A-skips 2X B-skips 2X straight leg bounding 1X carioca 1X toy soldiers w/ strider 1X lunges w/ strider 15X leg swings 10X ankle twirls
Jogged to Fort Reno for some hill sprints. Guh. They weren't actually that bad, but the ground was soft and my shoes slipped at least twice every time I went up the hill.
1X bottom of the hill @ 50% 5X bottom of the hill @ 80% 3X 3-point stance accelerations (slipped again!) 5X bottom of the hill @ 85% 1X full hill (bottom @ 80%, flat @ 90%, second hill @ 100%)
Conditioning back at school. I don't remember it all. Some pushups, some crunches, some planks. Not too bad.
Stretched after practice. Hammies feel pretty sore.
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Post by gymrat on Nov 28, 2012 20:21:22 GMT -5
Pretty alright, light day.
Warm up: basic sprinting warm-up
Hurdle drills: straight leg hop overs (5X each side) high knee hop overs (5X each side) High knee walk overs (5X total)
ladder drills
field sprints (75%-80%) in laps: 3/4 jog, 1/4 sprint, 1/2 jog, 1/2 sprint, 1/4 jog, 3/4 sprint, 1 lap jog 1 lap sprint These were really glorified striders, not too intense.
3X 50 m 2-point stance acceleration (95%-100%)
Stretch
Overall, a fairly light day. Hammies were very sore, but not that tight actually. I'm hoping that the intensity picks up soon.
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Post by gymrat on Nov 29, 2012 19:30:29 GMT -5
Weight room day - this was broken up into a morning workout during my free period, and an afternoon workout during practice
Morning:
Squat: 5 X 98 5 X 123 3 X 148 5 X 183 3 X 208 1+ X 233 --> 4 X 233 on my last set of my main lifts (squats, deadlift, bench and overhead press) I go all out. I only ha to do one rep to complete the workout, but in the end I got 4. Almost back to where I was before the flu got me.
Bench: 5 X 68 5 X 83 3 X 98 5 X 123 3 X 138 1+ X 158 --> 2 X 158
Dumbbell rows, supersetted with each bench set, all with 50 lbs 3/4/5/10/10/10
Afternoon:
Sprinting warm-up
DB Bench supersetted with DB rows (40 lbs for bench, 50 for rows) 5 X 10
Step ups 5 X 10 X 98 lbs
Hanging leg raises 10/8/7/5/4
Wall extensions 2X15
Stretch
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Post by gymrat on Nov 30, 2012 19:04:54 GMT -5
Basic sprinting warm up
acceleration drills (wall, fall forward, hops, fall into 3 point stance)
stairs 5 X 2 stories (running 2 staris at a time, lunges 3 stairs at a time, hops three stairs at a time)
3 sets of 50 reps of ab work (crunches, jackknifes, planks, ect.) 3 sets of 30 pushups 3 sets of 50 second superman holds
Stretch
Light day. Itching for more. Right ankle is a bit achy, right knee a bit tight on the outside. Will ice tonight.
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Post by skwiziks on Dec 2, 2012 0:55:34 GMT -5
Sometimes I think my goals involve being comfortably able to do once what you do on a daily basis.
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Post by rainpony on Dec 2, 2012 7:16:40 GMT -5
Sometimes I think my goals involve being comfortably able to do once what you do on a daily basis. Indeed, that's pretty awesome, seeing your training is quite a motivation gymrat !
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Post by gymrat on Dec 3, 2012 9:14:38 GMT -5
Well, I feel better about myself now. But honestly, it is entirely possible to do just about everything that I do if you really push yourself. I don't really have much natural talent athletically. It really just comes from putting in the hours.
Unfortunately, my training is on hold for another day or two because food poisoning. blarg.
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Post by gymrat on Dec 5, 2012 19:04:33 GMT -5
Light day getting back into it.
Standard warm-up
Accelerations/ sprint pyramid on the field 18 yd 30 yd 50 m 100 m 50 m 30 yd 18 yd 50 m
More drills A-Skips B-Skips C-Skips (I hate these) Triple Jump Bounding "Olympic" Hopping/ Cycle Hopping Split Jumps
Light core work/ pushups
Stretch
*Note to myself: Terrible starts/ acceleration. Get it together. Knees need to get higher. Need to stay lower. Standing up at the 18 yd box is way way way too short of a drive phase.
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Post by gymrat on Dec 6, 2012 19:44:10 GMT -5
Crappy day was crappy.
Morning lifting:
Deadlift: Worked up to a set of 5X263# (goal of 5). I tried to eek out another one, but got stopped at mid shin. Form was questionable, but not snap city. Felt it in my quads, so I might have squatted the weight up a bit. Bar stayed on my legs, which was both surprising and good.
OH press: Worked up to a set of 3X108# (goal of 5) blargh. I should have known to back down in weight after illness. Instead I increase weight and end up disappointed. I shouldn't be because I didn't lose much strength despite illness, which is good.
Pullups Decided that for my heavy sets I will start doing weighted pullups 3 sets of 5 pullups with 25# added. Pretty good. Lets see if that can get back to my all time high of 5 reps with 45# added.
Afternoon running/ lifting
Standard warm-up
10X40m sprints - relay style Had fun here. My accelerations were bad, but not horrible. Sore from deadlifts.
Weight room: RDLs - 5 sets of 10 with 124# not too bad nice stretch/ strengthening for hammies and glutes.
DB OH Press - bad once again. tried to use too much weight and didn't get 10 reps for all 5 sets. blargh.
Pullups - unweighted. these went fine. pyramid down from 10 in accordance with OH press
Stair sprints 3X 4 flights for the following exercises Running Lunges 1 leg hopping (alternate flights) Jumping Galloping
Light core work
Stretching
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Post by gymrat on Dec 7, 2012 19:16:10 GMT -5
Coaches said yesterday that it would be an easy day. NOPE.avi
I made up Monday's workout that I missed with one other runner. This was not a fun workout.
Run to AU track (1.25 mile) Warm-up
3 X 500m (100m @ 90%, 300m @75%, 100m @95%) 1 X 300m all out 400 splits: 72, 75, 80 Final 300: 48 blarg those were slow. Sprints after deadlift day equals very slow
Long stretch
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Post by gymrat on Dec 10, 2012 20:39:06 GMT -5
Morning gym
Squats: I could have pushed harder, but I have a meet tomorrow. Got just enough for a rep PR. Estimated max of 261. 103# X 5 128# X 5 158# X 3 168# X 5 193# X 5 218# X 6
Bench: Finally my bench is recovering after my recent bouts of illness. Estimated max of 176. 68# X 5 83# X 5 103# X 3 108# X 5 128# X 5 143# X 7
Rows: Super -setted with the bench, 55# dumbbells 3/4/5/10/10/10
Afternoon practice:
Standard warm up.
High knee holds/striking the ground drill (sprinting form practice). Made my hip flexors sore. Accelerations: Finally felt decent. Not great, but pretty good.
Shotput for a few minutes. Form was horrid. At least my hips were firing somewhat and my elbow stayed up. But I was off balance, wasn't effectively transferring my weight forward, and my release angle was low. But it is better than the same time last year!
3 sets of 20 full ROM pushups, focusing on serratus anterior activation at the top. Assorted core work.
On another note, our sprinting coach is back. He was taking a bit of a hiatus this winter to spend time with his family, but he decided to help out again. Great man, former Olympian from the Ivory Coast, he has some great stories/ sayings to share. Here's today's quote: "You want to think that you are running on glass: your foot goes down and you go AAAHHHH (makes face in pain) and pick up your knee up and dorsiflex your toe. I want you to imagine that kind of pain when you sprint so that you get your feet up."
Typing that out isn't as funny as I remember, but whatever. It is still great.
First "meet" of the season tomorrow. It is more like a scrimmage than a real meet. But they time us, so I guess it counts. Getting excited.
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Post by DarthAvarous on Dec 10, 2012 21:12:49 GMT -5
Good luck at the meet!
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Post by gymrat on Dec 11, 2012 19:03:35 GMT -5
Alright meet/ practice/ event.
Warm up
200 m: 26.3 seconds. Not a good race, but it is about where I expected to be at the start of the season.
Shotput: 25'1" Man this was bad. I did better last season. But oh well. It isn't a big deal. technique was way off, but it will get better.
Stretched.
I would have liked to run more, but that was the only race that I could run without losing shotput throws. And I needed the practice.
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Post by gymrat on Dec 13, 2012 19:20:59 GMT -5
Well, I missed yesterday because life got in the way. It's okay now but... jeez. I need some stress relief and sleep. Onto the lifting of heavy things.
Right before practice (my schedule is still messed up)
Deadlift: worked up to 3 reps of 279. Once again, I almost got the fourth one. My form was also questionable. Back wasn't rounded, buy it wasn't a perfect arch either. Kept the weight on the legs though. Estimated max of 305.
OH Press: worked up to a set of 98 for 7. Felt alright. Elbows flared out after 5 reps, but my shoulders felt good.
Pullups: sets of 10 with neutral grip just to mix it up. Felt hard after the deadlifts, but not that bad.
Track practice:
warm-up
3 sets of 4 half laps (150 meters) of the "choo-choo train" workout around the field. I feel that this workout merits explanation. You set five groups up at the corners of the field, with one corner having two groups. The first group goes off, and as they approach the next corner the next group starts and tags along like a choo-choo train. this repeats around the field, with every groups stopping after a certain distance, in this case a half lap. The final group resets the process by setting off the first group again, allowing the train to keep running. We did 4 half lap pickups followed by a break. I did not name the workout the choo-choo train workout, that goes to my coach.
After that, we went to the weight room and I did 5 sets of 10 Romanian deadlifts with 124 lbs. and 3 sets of 8 slightly-bent leg hanging leg raises. I am not flexible enough to do straight-leg ones.
Stretch to conclude the workout, and did the Mobility WOD's anterior hip stretching program at home. My ankle flexibility needs the most work though...
Anyways, I'm on winter break after tomorrow. Gonna be fun.
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Post by gymrat on Dec 16, 2012 19:49:28 GMT -5
Interesting couple of days. I'm on winter break, so it took me a while to get into the gym today. It is also that time when us seniors here back from early action colleges about where we got in. So I'm on pins and needles right now. On to workout!
Squat: worked up to a set of 235 for... 1. I was very disappointed. I was targeting 3 reps and got 1. I feel like a accidentally put 245 on the bar, but I was too mad to check after the set. I just took the weight off and went on to other stuff. I just don't know what went wrong.
Bench press: worked up to a set of 155 for 3. This was good. My bench has been lagging as of late, but it is back on track. Hopefully in a few months I'll be up to 200!
Rows. Supersetted these with bench. only used 50 lbs, but really focused on squeezing the shoulder blades at the top. All sets after the warm ups were sets of 10.
Step ups: 5 sets of 10 reps with 90 lbs onto a knee high box. Not too bad.
Dumbbell bench press: 5 sets of 10 with 50 lb dumbbells. Felt pretty good. Had never done this much weight before for 5 sets. I also did rows during these sets.
Hanging leg raises: 10 reps/ 8 reps/ 6 reps
Planks with alternate arm and leg raise: very tricky to do good form on these. 3 sets of 15 on each side. Probably got sloppy.
3 odd sprinting circuits. Here they are.
A: 50 meter sprint at 70% 30 single leg jack-knives 50 m straight leg bounding 50 m high knees 50 m carioca (high knee grapevine) each side 50 m running backwards 50 m sprint at 70% 20 push-ups 50 m A-skips
B: 50 m high knees 30 seconds of mountain climbers (I did 30 each side) 50 m sprint at 70% 30 crunches 50 m B-skips 20 push-ups 50 m skipping for height and distance, like a long/ triple jumper 50 m running backwards 50 m high knee alternating between quick steps and exaggerated form every 10 steps 50 m shuffle with an arms swing, each side
C: 20 lunges, jog the rest of the 50 m 30 crunches 50 m A-skips 50 m running backwards 30 "supermans" (think a back hyperextention on the ground so you look like you are flying like superman) 50 m sprint 30 sit-ups 150 m sprint 20 push-ups
All in all, a little bit disappointed with today. Not bad overall, but the squat really bummed me out.
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