This definitely wasn't the worst workout of all time, it was short but in a good way. We started off with speed, the same as any Tuesday but because of torrential rain the volume of work was kept to a minimum. I felt fairly quick today relative to usual, possible because I took yesterday almost completely off, rare for a Monday.
   Weights went as well as they could have, I went up to 305.5lb's on the squat for five reps.

TODAY'S WORKOUT

Warm-up
1x10m
2x20m
3x30m
Weights--
Squats 2x5@300lb's, 1x5@305.5lb's
Leg curls 3x5@153lb's
Pull-ups 3x5@body weight+10lb's
Incline dumbbell press 3x5@50lb's

Sunday May 8 2011

This has been one of the worst jumping workouts of the season. I guess training two days in a row combined with spending so much time on my feet for my job took more energy out of me than I thought. Also the ULTIMATE binge diet on Saturday probably didn't help either but I'll get to that in a second.
The first sign that it wasn't going to be a good day was during my warm-up I noticed that my mobility seemed tighter than usual, especially around my hips, just a general stiffness. Then at the end of my warm-up I did three or four standing triple jumps and they were all about 60-70cm less than my pb.
When it came time to actually jump the five steppers over mini hurdles didn't feel too bad and they were even in the mid eleven range of the 9m board. The eight step jumps were terrible, my body was just shutting down and each one became progressively less technically proficient. Two bad workouts in one week, hopefully it's not a tell about how I'll jump this weekend!
So I had a couple cheat days that I didn't use so I pretty much put them all together on one day. I didn't count calories that I day but if I had to guess it would be in the 8000+ range... I haven't broke 2900 since then but I think that I have a feasible policy for cheat days for now on using a credit allowance system.

TODAY'S WORKOUT

Warm-up
3 Standing triple jumps
5 Five step triple jumps (over 4 inch hurdles) (~11.40m)
8 Seven step triple jump's (over 4 inch hurdles)
Cool-down
Weights--
Deadlifts 1x5@248lb's, 1x5@270lb's, 2x5@280lb's

Monday May 9 2011

Today was just a quick ab circuit, later I'll probably do some hip mobility. Overall a very light day.

267m jog
Ab circuit 3x6x10
Ab pull downs 3x15@170lb's

After taking yesterday off I decided to spend today going to my old track club and training there. I ended up doing some light accelerations and a little bit on long jumping. My ankle is sore but it's not my take off foot so it shouldn't matter too much when I open the season in Moncton next Saturday.
I feel like I'm so much stronger and faster then I was last summer that a personal best is almost inedible but my ankle worries me and so does my runway. The last thing I want to do is fault six!

Today's Runway

1200m jog
Med-ball circuit (~50 throws)
5x50m@70%
3xStanding long jump
3xThree step long jump
3xFive step long jump (from boxes)

This workout was probably in my worst five of all time. When I arrived at the track it was starting to drain, but mostly a deep fog. The weather held up for my warm-up but when I went to start the plyo workout it poured. Like monsoon type of poured. I don't think I have ever been so wet and I was doing standing triple and pop-up's into the sand and got covered. If that wasn't bad enough I had to wait 20 minutes for the bus covered in sand and water. THEN I head to sit down freezing cold for 45 minutes until I got to the gym.
When I started doing cleans the straps that were in my bag were wet and I couldn't get a grip. I started at 195lb's, the usual, and couldn't get a single rep finished. It took three tries at 185lb before I got in a full set of five--even then they were probably the most technically inefficient set of my life. Eventually I got four sets finished...
Just one of those workouts that needs to be shook off, I guess the fact that I had six hours of sleep and worked for eight hours this morning didn't help either. Oh well.

TODAY'S WORKOUT

Warm-up
Two foot ankle hops 2x25m
Ankle hops 2x25 (each side)
Depth jumps 3x8
Bounds 4x5 (into pit)
Standing triple jump 5x5 (~8.40, felt terrible and raining hard)
5 Seven step pop-up's
3 Seven step pop-up's+landing
5 nine step pop-up's
1 nine step pop-up+landing
Weights--
Hang Cleans 4x5@185lb's (worst they have ever felt)
¤Straight-legged deadlifts 4x5+162.5lb's

¤I switched the days of the week I do straight-legged deadlifts and regular deadlifts for more efficient recovery.

Today went fairly well, the time trials were slow, as I knew they were going to be. It's impossible to expect to have back to back jump workouts and then come back and set a 30m pb the next day. Hopefully next week will bring about some decent times. The fact that it was seven degrees Celsius (45 Fahrenheit) and raining didn't help either.
Weights today went better then expected, the weight lifting shoes I ordered from Rogue Fitness arrived, finally no more lifting in running shoes! I was amazed at how easily I was able to get down without rotating forward. I put on 300.5lb's for the last two sets at five reps, which is half a pound over my personal best at that number of reps. I definitely could have gone higher, maybe even three plates (but I'm sure if I did my technique would have gone by the waste side).
A happy accident was there was a bench behind the squat rack that, on my last set, I noticed I was grazing which was a good motivated, it showed me that I was getting full depth.

TODAY'S WORKOUT

Warm-up
3x10m (1.70s HT)
3x20m (2.98s HT)
3x30m (4.16s HT)
Flying 3x30m (3.66s HT)
Weights--
Squats 2x5@295lb's, 2x5@300.5lb's
Hamstring curls 4x5@156lb's
¤Pull-up's 4x5@body weight+15lb's
»Incline dumbbell press 4x5@50lb's

¤Last set: 3 reps+2 reps@body weight

»Last set: failed after three reps

I know I shouldn't be jumping two days in a row but it was too tempting. I'm kind of glad I did and kind of sorry too. I pb'd in standing tj, a pretty big pb too (9.07m) and I had another jump that looked to be about 9.00m but the measuring tape was pulled up 10cm and I didn't notice until after. I also jumped in for a couple five and eight step jumps but I must have been starting to get tired by that point because my technique really started to break down, my foot was way too far in front of my center of mass off the step and I had no third phase.

TODAY'S WORKOUT

Warm-up
5 Standing triple jump (9.07m)
5 five step triple jump's (~11.80m)
3 eight step triple jump's (11.90m, terrible form, had nothing left)

Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Friday April 29 2011

Today was pretty relaxed, just a quick core circuit and some upper body work that I was supposed to finish on Thursday. My ankle is really sore so hopefully having today and tomorrow off my feet will help it.

TODAY'S WORKOUT

4x6x10 Ab circuit
Dumbbell bench press 4x5@50lb's
Chin up's 4x5@body weight+15lb's (~183lb's)

Saturday April 30 2011

My chest is surprisingly sore from the bench press yesterday, I guess because it has been so long since I have done it. My abs are a little sore too, but in a good way--just enough to remind me that I did do a circuit yesterday. My ankle is also very sore.

TODAY'S WORKOUT
Off day

Sunday May 1 2011

Unfortunately the first day of May did not bring warm weather, it was about ten degrees Celsius and felt even colder. The wind didn't help either, especially considering I had to jump DIRECTLY INTO IT. After warming up I did a set of six runways and I had to move my mark up almost three meters, the wind was so strong. Needless to say they didn't feel overly quick. Nevertheless when I moved up to short approach jumps (eight steps) I managed to jump 12.50m, which I was happy with considering that the wind was probably ~-3.00m/s and I didn't feel overly energetic.

TODAY'S WORKOUT

Warm-up
Runways 2x3 (with a hop on second set)
5 Eight-step triple jumps (farthest ~12.50m)
Weights--
8x2 Jump squats@155lb's
3x5 Straight-legged deadlifts