I'm just too good to be true

RandyMann

Dumbbell Bench Press

10 * 20kg
8 * 25kg
6 * 30kg
6 * 32.5kg
2 * 37.5kg

Squats
6 * 60kg
6 * 80kg
5 * 100kg
4 * 120kg

Maxed out with 15 chin ups
Didnt have enough time to do full session as track opened late. Plan to go to local gym later to do my 4k run and do some more weights.

RandyMann

2km jog on treadmill, had to cut it short as I was feeling my shins again.

120 stomach crunches on swiss ball, 4 * 30
leg raises etc for lower abs plus plank

3 sets of 8 Hang Cleans - 40kgs, tried 50kg but only managed 2 reps

Dead lift
5 * 60kg
5 * 90kg
4 * 120kg
1 * 140kg (PB)

RandyMann

Warmup, stretching, drills, hurdle drills

Time trials were on tonight so I jumped into a 200m for fun and ran roughly high 25/low26. Did this to get some fitness back. Lost energy coming out of the bend and legs felt heavy after the weights I did last week.
No more weights this week as I plan to give the 60m a go in the Leinsters next Sunday.
I will be also tapering down my weights and will be lifting 40%-60% of 1RM for maintenance coming into outdoor competition

RandyMann

Usual warm up, drills plus plyos

150m, 100m, 80m walk back recovery
Gave it everything in the 150m then had not much left for the 100m & 80m

Meant to be an 8 min rest and then do the set agian but I called it a night as I am racing on Sunday.
Cool down lap after.

dna_leri

Good luck Sunday.

RandyMann

3rd in 60m in the Leinsters today but left before I got a time so don't know whether to be happy or not.
Had a bad start but made up some ground to get 3rd. Hope I ran faster than 7.99 but I'm not very confident of that.

RandyMann

Got the times today and found out that I ran 7.84sec so I'm happy with that pb

RandyMann

Warmup, drills but had to leave out the interval session due to painful shins. Hopefully a rest from runnning till Thursday will sort it out.
Gym planned for tomorrow.

dna_leri

Nice PB. What are your targets for summer?

RandyMann

dna_leri wrote: »

Nice PB. What are your targets for summer?

Thanks.
Targets are to go sub 12sec for 100m in April in the Dublin Graded and low 24sec for 200m in May also in the Dublin Graded.
After that there is the Leinster Masters in June I think. Ideally I would like to break 24sec in a 200m this year but its all unknown territory as to how I stay injury free and healthy. I was in high 24sec 200m shape before xmas in training but then I got sick. Its a fine line between pushing myself too hard and breaking down, so time will tell.

RandyMann

Dumbbell Bench Press 22.5kg
3 sets of 10 reps

Squats 60kg
3 sets of 10 reps and past 90 degrees

Dead Lifts
3 sets of 10 reps

Hang Cleans 40kg
3 sets of 8 reps

All reps were done as fast as possible.

Overhead Squats with barbell
Just started these and found them difficult.

RandyMann

Usual warm up, hurdle drills, sprint drills etc.
6 * 60m strides

6 * 30m block starts at 100% effort

Short session tonight as there is racing on Sunday for some of the group.

RandyMann

This morning session was a 3k jog followed by a core workout. Mixed it up with a medicine ball routine.
Finished with 17 straight chinups.

RandyMann

Gym this afternoon

Barbell Bench Press
10 * 50kg (3 sets)

Squats
10 * 70kg (3 sets)

Dead Lifts

10 * 70kg ( 3 sets)

All done fast as possible with 90 sec rest between sets

RandyMann

Skipped the track last night to give my shins a chance to heal. They are giving me a lot of problems lately.

Bench Press with Dumbbells
10 * 22.5 kg, 3 sets

Bench Press with Barbell
5 * 75kg

Squats
10 * 60kg, 3 sets

Dead Lift
5 * 110kg
5 * 130kg
1 * 140kg
1 * 150kg (PB)
Probably shouldnt have done this as it goes against my plan. My legs will be heavy on next track session.

Rest tomorrow

RandyMann

3 * 200m intervals

26.2, 27.4, 28.5, walk rest in between

RandyMann

Warm up with the usual drills and hurdle mobility drills, strides etc.

Interval Session-
60m,60m 80m,80m, 100m,100m with a walk rest of 10m in between each rep
Rest 2 mins and repeat above again.
Very tough session and I was on my knees at the end.

RandyMann

2 laps of track, warm up

Small bit of core work

3 sets/10 reps 40kg Hangcleans.

Practised overhead squats with barbell.

Called it a night as I am more concerned with recovering from last nights session so I have enough for Thursdays track sesssion.

RandyMann

Intervals with a walk/jog of remainder distance between for rest, except for 80m where I had a walk/rest of 100m.
250m, 200m, 150m, 100m, 80m

Rough times - 37sec, 28sec, 20sec, 13sec 10sec

RandyMann

3k jog

Bench Press-Dumbells
10 * 20kg warmup
3 sets/5 reps 30kg

Dead Lift
10 * 70kg warmup
3 sets/5 reps 120kg

Full squats past 90 degrees
3 sets/5 reps 70kg

Hangcleans
3 sets/10 reps 40kg

Overhead Squats
5 reps with barbell (Still learning this one)

RandyMann

Gym session with strength coach this morning. I chose to go for help with this as it has been mainly guesswork so far.
Very tough session but enjoyable as I am learning a new approach to strength training.
Will be following a programme for upper and lower body strength, specific for sprinting.

RandyMann

Usual warmup, drill, hurdle drills, warm up strides.

Speed Endurance Interval Session
1 set=60m60m 80m,80m 100m,100m with a walk rest of 10m in between.
Rest 2 mins between sets and repeat 3 times (did 2 sets last Monday)

Very tough session again but feel my fitness is improving. Felt my movement was much better in the warmup strides as my knees seemed to coming up higher and faster than I have noticed before. Maybe due to the work the physio/coach did with me this morning as he also loosened out my hips and hamstrings.

RandyMann

Lower Body work out which consisted of romanian deadlifts, step ups, split legged squats, back extensions, calf raises and gar hammers.

First training session since Monday, needed a rest as I was feeling a bit burnt out from the track sessions.

RandyMann

Gym this morning, upper body workout. First day back training this week as I got a touch of food poisoning which came on Monday night/Tuesday morning. Not a good experience.

RandyMann

Most of the sprint group were not here tonight as they are abroad.
Usual warmup with some drills.
Did 2 fast 200s at near 100% with a 6 minute recovery. Rough times were mid 24 to high 24.

dna_leri

RandyMann wrote: »

Most of the sprint group were not here tonight as they are abroad.
Usual warmup with some drills.
Did 2 fast 200s at near 100% with a 6 minute recovery. Rough times were mid 24 to high 24.

Mid to high 24's is good going for this time of year.
When do you expect to start racing?

oh, and how did your mate get on with his kosmin test?

RandyMann

dna_leri wrote: »

Mid to high 24's is good going for this time of year.
When do you expect to start racing?

oh, and how did your mate get on with his kosmin test?

Thanks, I expect to race on April 25th, 100m so I hope I am not peaking too soon.

As regards the kosmin test, he didnt do it as he is repeating week 3 and he will do it next week. He is finding it tough going. He did his 3X1200s yesterday. His 800m race is on April 25th in the Dublin Graded series also so he can afford to repeat a few weeks in the 8 week program. I will keep you updated as it may help in your program

RandyMann

Lower body workout

RandyMann

Usual warm up and drills

It was an "easy" session tonight as the sprint group are just back from a training week abroad.

5 laps of track with striding the straights and jogging the bends.

RandyMann

Upper body workout. Took 40 mins to finish. May do gym session in the morning also as I feel I may have enough energy after the not so hard session on Monday.