Today was not what I was hoping for, it didn't go well in any respect. I was hoping to run at 100% speed to prove that I could compete right now in theory but apparently I wouldn't be able to. I did three runways, and I may have hit 95% on the last one but it was very painful especially when I tried I tried a little pop-up on the end. I guess in retrospect, last Tuesday I couldn't go past 80% so maybe there is hope yet.
Weights didn't go well either, but in all fairness I did five sets today instead of the usual four. It was set number five that was giving me trouble. I had to 3/4 squat my last rep on my fourth set of squats and I only got four reps on my last set. I was not pleases. I have also only gotten 5-6 hours of sleep the last three nights. My body weight is also down... Quite a bit when I think about it, I'm 162.2lb's and for a little while in April I was over 170lb's. Tomorrow I don't work so I'm planning on getting ten. Next week I go back down to 3 sets so hopefully that will be a tell of how my strength really is.

TODAY'S WORKOUT

Long Warm-up
3 runways
Weights--
Squats 3x5@300lb's, 1x5@305.5lb's (cheated last rep), 1x5@300lb's (didn't get last rep)
Leg curls--
Right leg:5x5@157lb's (three reps on last set)
Left leg: 1x5@45lb's, 1x5@67lb's, 3x@182lb's
Pull-up's 5x5@body weight+20lb's (~182lb's, three reps then went to body weight on last set)

Not a great day...

Jump squats and deadlifts without any pain? That can only be a good sign! Last week I couldn't do jump squats at all and I had to drop 50lb's of my deadlifts. When I try to contract my hamstring however, like in a curling motion, I can still feel the strain. I want to do a set of runways tomorrow at full speed to prepare for the June 11 meet.
I decided to take today's core circuit onto Wednesday's workout.

TODAY'S WORKOUT

Warm-up
Jump-squats 5x2@135lb's 5x2@146lb's
Deadlifts 3x5@269lb's, 1x5@180lb's

   Today could have gone worst but it also could have gone better. I didn't get a whole lot of sleep last night, only like six hours but I still jumped fairly well. I jumped 12.47m off of eight steps which is about 3 centimeters off my pb. My hamstring was pretty sore, I noticed during my warm-up that I couldn't come even close to top-speed while doing accelerations. When I was jumping I was only bringing probably 75% speed to the board (of what a my max off of eight strides would have been) to protect my hamstring. If I was completely healthy I think I could have gotten close to 12.80m. I also couldn't pull through during the landing and ended up almost just sinking into the sand.
   Technically I was over hopping and wasn't in control of the whole jump, I felt like my arm patterns are becoming more efficient though.


TODAY'S WORKOUT

Warm-up
3 standing triple jumps
3 Five step triple jumps
6 Eight step triple jumps

Friday May 27 2011

Today was light, I could definitely feel the effect from last nights weights. Every muscle in my body was aching but in a good way. I ended up doing a fairly regular core workout. My hamstrings are both still pretty stiff, I can only imagine how much scar tissue there must be.

Saturday May 28 2011

Like every Saturday, today was an off-day. I physically feel pretty good besides a little fatigue from a lack of sleep. I hope my hamstrings are pretty much healed by tomorrow, I really want to jump and not hold back.
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Today was actually a really good workout. Like every Thursday we started off with light plyos (depth jumps, bounds, hops) then I did a few short approach jumps. I didn't have any pain really, but it's clear my hamstring still isn't 100%. When I move it in a curling motion I still feel a lot of tension. Also I haven't been able to reach top end speed yet or at least maintain it. That's the only thing that is worrying me right now, my speed on the runway. I'm sure it will be healed by the next competition (June 11) but it's still in the back of my mind.
Weights went well today too, I set a hang-clean pb and brought Jerks back for the first time since like February. I had no pain at all doing weights.
I'm also a little worried about my range of motion, I've always been naturally flexible (I can even do the splits) but now that my hamstrings are injured I sense a lot of scar tissue may form.

TODAY'S WORKOUT

Warm-up
Depth jumps 3x8
Bounds 5x5 (five step run-in)
Hops 3x5 (both sides)
Single legged depth jumps 1x5 (both sides)
Single-legged depth jumps+step 1x5 (both sides)
Depth jumps+standing long jump 1x5
3 Standing triple jump
6 Three-step triple jump
2 Five-step triple jump
Weights--
Hang-cleans 2x5@195lb's, 2x5@200lb's
Hang Jerks 4x3@155lb's
Straight-legged deadlifts 4x5@145.5lb's

Today's speed endurance workout got drastically reduced, instead of doing 2x3x200m I did 2x3x100m. My hamstring felt good, I only ran at 75% but I didn't really feel any pain, the pain I did feel was from squats yesterday, I'm surprised how sore they are from going two weeks without doing them. Hopefully I will be able to do a few short approach jumps in practice tomorrow.

TODAY'S WORKOUT

Warm-up
2x3x100m

Well, today went about as well as it could have. I still can't run at 100% but I came fairly close, maybe around 85%? I essentially kept accelerating until the point I felt it even a little bit then shut it down.
I didn't run in spikes--not because I didn't think I could but I didn't want to aggravate any shin splints doing sub-maximal speed work, there wouldn't be any point.
Surprisingly I could squat without any pain, it still felt pretty risky but I went almost up to what I usually do but still held back a little. To be honest 295lb might have been all I could do today anyway even if I was healthy, I hate going two weeks in a row without squating, it's probably a mental thing but the weight always seems to decline.

TODAY'S WORKOUT

Warm-up
3x50m@65%
3x35.@75-85%
Weights--
Squats 4x5@295lb's
*Leg curls 1x5@135lb's, 3x5@157lb's
Incline Dumbbell Press 4x5@60lb's
Pull-up"s 4x5@body weight+20lb's

*Right side only