I feel like I have maxed out my body and possibly my mind too, luckily tomorrow is a well needed off day then it's back at it hard for Sunday. I think I'm going to follow the same two week plan I did before Juniors for the next meet (assuming that I compete at all).

TODAY'S WORKOUT

Warm-up
Hurdle mobility (~45 minutes)
Ab circuit (240 movements)--
Leg raises 4x10@15lb's
Leg throwdown's 4x10
Sideways crunch 4x10@33lb's
Ab pulldown's 4x15@160lb's, 1x10@170lb's
Seated twists 2x10@33lb's
Seated crunch 2x10@33lb's
Standing twists 1x10@33lb's
Static stretching

There's not much to say about today's workout, overall it was pretty good but my calves were pretty sore and felt riddled with microtears. My lower back is a little tight right now too I'm guessing because of poor hang clean technique, I believe I was pulling from my thighs instead of knees and probably over-exaggerating the pull.

TODAY'S WORKOUT

Warm-up
3x8 drop jumps
3x8 depth jumps
6x5 bounds (five steps in)
2x5 single legged depth jumps (each side)
1x5 depth jump+bound
Weights--
Hang cleans 2x3@205lb's, 2x3@210lb's
Clean and Jerk 3x3@155lb's
Static stretching

I'm unsettled but I'm not sure why. I think it goes deeper than track--there seem to be many aspects of my life that are "up in the air" right now, uncertainties that have me lying awake at night, worrying. I feel like I want to reconcile my pb and put up a number I know I'm capable of--I don't know if I'll be competing anymore this summer but if I don't I have to wait until ~December and even then I probably won't be competition ready. On the other hand, until I get healthy and learn how to jump without beating myself into the ground competing week after week I'm doing more harm than good...

TODAY'S WORKOUT

Warm-up
2x3x150m@75% (2 minutes, 5 minutes rest)
Cool down

I think these two screen shots clearly outline this year's season. The first one, of the hop, is no doubt the cause of the heel bruise that has been afflicting me almost the whole summer--it is also responsible for the shortening of my step phase. It's definitely the first thing that I'm going to have to work on when my heel... well, heals!

Well today was... Simply a terrible workout. It's one to forget. I did a fairly regular speed workout but cut out the flying 30's since I was a little sore.
Well I guess going a month without doing a heavy set of squats caught up with me, that and the weight I have been losing over the last couple months. I went up to 300lb's on my second set, a number that was a joke a month ago, and I couldn't get it back up on my third set, I ended up dropping it and rolling out--no harm done besides a little bit of embarrassment and a bruised ego. It was a reminder that I needed though, not to go number chasing. Putting another 50lb's on my squat this season isn't going to make me a better triple jumper, trying to hang clean 250lb's isn't either. To become a better triple jumper I need to fix my hop phase and finally learn to get my foot under me. If I don't I'm going to keep getting injured and keep improving only by a few centimeters at a time instead of feet. I have a few good ideas of low impact drills that will help me achieve this, not to give all my secrets away but I think Sunday will be a beach day.
Also it probably wouldn't hurt to work on my eccentric strength, there are some major collapses going on between phases. Again I have a plan for this as well.

TODAY'S WORKOUT

Warm-up
3x10m
3x20m
3x30m
Weights--
Squats 1x3@270lb's, 1x3@300lb's, 2x3@290lb's
Leg curls 1x5@146lb's, 3x5@151lb's
Incline dumbell press 4x5@60lb's
Pull up's 2x5@15lb's, 2x5@20lb's
Static stretching

The cleanse has begun, with a blank slate and a month left of summer I want to start anew. This has been a very disappointing summer riddled with injuries but next season, I feel, is going to be a good one.

TODAY'S WORKOUT

3km jog
Ab circuit--
3x10 leg lifts@15lb's, 1x10@20lb's
Side crunches 4x10@33lb's
Leg throw-downs 4x10
Seated twists 3x10@33lb's
Seated crunch 3x10@33lb's
Standing twists 3x10@33lb's
Ab pull-down's 4x15@160lb's 1x10@170lb's
Back throws 2x5@9kg
Front throws 2x5@9kg

Today was a joke, I can't believe I wasted a day so pristine. The wind was hovering around 2.0 and the sun was shining bright yet my heel did me in. 13.62m, what a joke~probably the most painful competition of my life, after every jump. I limped out of the pit, crippled. I think it threw me off mentally because I think this is the worst my form has been in a long time. Clearly my hop-step transition was off, I was slamming my heel on the ground. The step phase was terrible, especially on the first jump, I felt like I was 16 again. Goddamnit

Jump 1- 13.48m: technically probably the worst jump all season, came down hard off the hop and the step was an after thought. Pain level: 7

Jump 2- 13.57m-felt a little better but was wayyyy behind the board, overall it was probably the best jump and I think the only one that didn't kill my heel. Pain level 4

Jump 3- 13.58m- barely touched the board, forward rotated massively, just a terrible jump all around. Pain level 7

Jump 4-13.62m: I actually hit the board, besides that it was a terrible jump and grabbed my heel in agony after. Pain level 8.5

Jump 5- couldn't get off the ground, veryyyy painful. Pain level 9.9

Jump 6- pass: wasn't happening...

I need to spend the late summer/fall learning how to jump.