So Junior Nationals are in three days, I'm feeling pretty loose right now, hopefully I'll set a new long jump and triple jump pb.  My throat has been a little sore over the last two days which I'm hoping doesn't amount to anything but besides that I'm healthy.
     Best case scenario I'll jump 6.50m in long jump and 13.70m in triple jump, I would be ecstatic with both of those numbers.  My expectations for long jump are very low, I just want to set a new pb and finish in the top 12.  I want to finish top 8 for triple jump and definitely set a new pb.  Right now the farthest I've ever jumped is 13.12m but on that day there was a negative wind, I missed the board completely and I feel back on the landing.  If I can recapture the feeling I had that day and stay focused I think I should do alright.  
  Tomorrow morning I'm going to do my last set of squats before the meet and work on some short approach triple jumps as well as fixing my mark in the evening.
  I'm going to try squatting 250lb's 5x5 and see how my technique holds up.

Today's workout:

Squat ladder 5x5 (start 205, go up by 5's)
Ab circuit (500 movements)

205 lb's- Not great, weak not activating posterior chain

210 lb's- Even worst, no energy/leaning foward/ hips rising too early

215 lb's- Feeling incredibly weak/struggling to get weight up.

220 lb's unfocoused/barely get weight up/only went 3/4 way down on last one.

225 lb's worst set yet/only went 3/4 way down so I didn't collapse.


Some pain starting to develop in the right hamstring/day to day.

Lactic acid all through abs.  

Today's work out was an easy one, which was probably a good thing because I don't think my shins could have taken much.  I didn't have shin splints as bad as I thought I would which is good, and if anything they felt a little bit better then they have in the past.  My hamstrings were also a little bit sore from yesterday's straight-leg deadlifts which confirms my theory that my hamstrings are under developed compared to my quads.  I think I will definably keep those deadlifts in my weekly routine.

Today's workout:

400m jog
3x100m tempo
stretching
3x100m tempo
1x120m 80%
1x130m 80%
1x150m 80%
1x200m 80%
3x80m sled runs
5x100m 70%



I may or may not be headed up to Bridgewater next week for a small meet at the new fieldhouse.  It will depend on how many other people will be competing, if there are only 3 or 4 people I don't think their would be much point to the trip.

So today was a half day at school, I was pretty pumped because their was a lot of work I had to get done today.  I used today as an oppurtunity to get a feel for a couple new exercises I wanted to try out. 

2km run (easy)

Lunges 100lbx10x2

Reverse single-legged deadlifts 70lbx10x2

Straight-legged deadlifts 120x1  130x1 140x1

2km run (easy)

That all felt pretty good but I when I went back to workout tonight I wasn't quite feeling it.  I had to cut my upper-body short, I had absolutely no energy.

What I got done was:

Bench press 123lbx1 120lbx2

Military press 70lbx6x2

Tomorrow I have practice in Sackville again so hopefully I'm feeling re-amped and re-energized!

Yesterday was a good day.  At the gym I got through a pain free session of lower body work:

180lb x8 x6 squats

100lb x8 x6 Hang cleans

I had no pain when performing the exercises but today I was a little bit sore and was suffering from shin splints (not as bad as they have been).  Today's workout included:

30m x4 x2

300mx3

5 hurdle starts

Various core work.

I still haven't got the hang of running over hurdles.  I can't seem to keep my trail leg up or land without leaning forward and losing momentum.

Tomorrow is going to be a fairly light day.  I plan on doing some upper body lifting and then, depending on how I am feeling, I may go for a light run.

Tomorrow's workout

Benchpress 110lb x8 x3

Shoulder press 65lb x8 x3

Skull Crushers 50lb x8 x3

Upright row 25lb x10x3

Practice was canceled this morning because of the rain so I did so light work at Beazly Field.  The plan was to do 6x300m but due to  pain along my inner left Tibia I stopped after 2.  This evening I did some lower body work and felt little pain.  

6x8x143lb squats.

3x8x150lb deadlifts

3x8x100lb clean

My clean technique is still very rough but I am starting to get a better feel for it.  I am going to spend a couple of workouts trying to perfect the racking position.  

I was a little sore from yesterday's hurdle workout, espically in my upper quads.

140x5 squats
143x1squat

150x4deadlift
160x2deadlift

Felt good, besides minimal pain in my quads and a general soreness