Chris6878's journal.

[Chris6878]

8/25

I did a long warmup and when i started streching my right ham was tight as hell.
I got loose after about a 45 min warmup. But i could still feel it.
Did 4x30 out of blocks in 4.07,4.00,3.97,3.84
stopped practice after that. Didnt want to risk pulling the hammie

8/26 was supposed to get massage but my guy forgot about my appointment. I would have been mad but he is hooking me up for 30 dollars.

[Chris6878]

Thx Rupert.

I ve was out of commission for 3 weeks due to sloght ham pull.
I also have not been posting in my journal so now i begin again.

10/6
warmup
4x30 blocks 4.2,4.1,3.9,4.0 times were slow. I made a adjustment from the 4.1 30 and the3.9. I pumped my arms more out of the blocks and my time dropped amazin.
2x 60 meter flys
6.5 and 6.1 :wow: damn i was rolling. In the first 60 i had no knee lift. the second one ii felt as if i was hopping down the track.

Plyos

weight room
deadlift 6x225 5x275 4x315
stiff leg dead 6x95, 5x115, 4x135
Push press 8x95 6x115 4x135
arnold press 3x5 55
standing leg curls 8x80 6x100 5x110
Back hypers 3x6 with 10 pounds
reverse leg press 2x6 100

[chris30]

Do you perform any squats or just deads?
Are you using a regular grip or wide grip like a snatch grip?

Thanks!

Chris

[Chris6878]

Do you perform any squats or just deads?
Are you using a regular grip or wide grip like a snatch grip?

Thanks!

Chris

I have 2 leg days a week.
Mon-deads,stiff, curls, reverse leg
Fri- Squat, Hang clean, Snatch, Power clean

I do my deads with the the same grip i snatch with

[chris30]

cool good stuff

When do you hit upper body?

do you do both lower and upper after speed/plyos?

I have found that tough lately and hit just lower body after speed/plyos.

thanks!
Chris

[Chris6878]

cool good stuff

When do you hit upper body?

do you do both lower and upper after speed/plyos?

I have found that tough lately and hit just lower body after speed/plyos.

thanks!
Chris

I hit my upper on wed and sat. I do lower after speed days. It is hard but once you get in the weight room it is all good

[chris30]

Cool I am the same way. Day after speed for upper body on one day and two days after for the other. Our setups seem similar.

Cheers,
Chris

[Chris6878]

on tuesday went to this seminar on active isolation stretching
wenesday had a migrain couldnt move all day
Today i did some tempo work
5x100 on grass 15 pushups 30 situps inbetween runs
5x200.

Did chest in the weight room. 185x8 225x5 245x4 225x5 bench
incline 135x10 185x6 205x 3 225x2

[Chris6878]

week of oct 13
Mon had to get car insurance no practice
tues did tempo work, 4x300 and 5 x100 on grass
Wed 300 meter splits, first set 200=24.75, 100=12.05 36 sec 300
I found out later that i had ran 110 meters so i really ran about 11.05
on the second set after 20 min break i ran the 200 in 26.00 i think that i got cold, but i was also still a little tired. 100 was run in 12.6. 38 sec 300 good time im pleased.
weightsroom- bench 185x6, 225x5, 245x4, 250x3
Incline-155x10000, 185x6,205x4, 225x2
tricept press down and close grip bench

[Chris6878]

Oct 27-29
Mon i did 2x30 flys and 2x30 starts. tried to time but it was dark.
2x60 flys and 2x60 starts. felt good.
weight room. Deadlft, stiff dead. push press, leg curl, arnold press, med ball situps.

TUes- rain
Wed 2x 200 12 min break. first 2 was 24.00 and 24.6. decent times.
did stading jumps 2 sets with vest and 2 without vest. I also did 3x30 meters.