Today was a testing day, the first one in six weeks. I was pleased to see that all of my numbers were up since October, I didn't feel overly great so I was happy with that. I pb'd in three out of four events and was only 1cm of my long jump pb (on a gym floor). My legs felt pretty rubbery through the whole workout and especially in the weight room, I didn't have much left. I think for the next two weeks I'm going to stick at 315lb's for squats and if I fail I fail. I cheated at the bottom on my second and third sets some instead of trying to put on more weight I'm going to stay here and just try to get deeper.

TODAY'S WORKOUT

16lb shot-put overhead throw (11.52, 9.50m, 11.55m*#)
Standing vertical jump (33.3"*#, 32.7", 33.2")
Standing long jump (3.07m#, 3.07m, 3.05m)
Standing three jumps (8.99m, 9.35m*#, 8.70m)
Weights--
Squats 3x5@315lb's
Glute-hamstring raises 3x5

* Personal best
# Season best

I mixed things up slightly today but it still wasn't too far from the usual. My ankle was kind of sore so I shortened hurdles. I'm definitely feeling better than last week but still not great.

TODAY'S WORKOUT

25 minutes hurdle mobility
135 degree pike 4x10
Leg raises 4x10@20lb's
Oblique crunch 4x10@60lb's
Incline twists 4x10@22lb's
Abdominal pull-downs 4x10@170lb's, 4x10@180lb's

Wow I can't believe this month is almost over, it seems like the school year has just begun and it's already pretty much December. I felt better today than I have over the past week which is probably do to taking yesterday off. Things didn't go quite as well as I hoped though but at least I can take a few positives from what happened.
   I started off with runways, the first one was way off and hurt my hamstring a little but they got better. I tried driving through 10 strides instead of 8 and I felt like I had a lot more speed at the board, I had to move my first mark back to 32.70m which is the farthest it has ever been (At the beginning of last summer it was 30.50m!), I feel like I will have more momentum in Moncton it's just going to be a matter of controlling it.
   Actually jumping today felt terrible, I just felt incredibly tired I had absolutely no "pop". I spent time just working on the landing of the hop to little avail, maybe my time would be better spent trying to get my foot under me after the step phase.
   The weightroom went alright, I think I'm finally starting to get a feel for Hang snatch, I went up to 135lb's and it felt really easy. I definitely could have went up even more. Bench press however was a train wreck, it's by far my least favorite exercise in the gym, I tied my pb at 165lb's, failed at 170lb's and ended up going down to 155lb's.

TODAY'S WORKOUT

Warm-up
Runways x5 (32.70m)
Five step bounds 3x3
Five step triple x2
Eight step triple jump x2
Ten step triple jump x2
Weights--
Hang snatch 3x3@120lb's, 1x3@125lb's, 1x3@130lb's, 1x3@135lb's
Bench press 1x5@165lb's, 1x5@170lb's*, 1x5@160lb's*, 2x5@155lb's

*failed


 

I took today off completely but now I'm feeling heavy and flat. I'm hoping to have a lot of energy for tomorrow's practice but for now I'm not feeling the best. My ankles are bothering me for some reason, I'm not entirely sure why. My lower back on the left side also hurts a tad.

Trying to get a decent workout in today was a bit of a struggle, the field house is torn up so I was confined to the track and a pretty small weight-room that doesn't have much for core. I ended up doing kind of a weird variety of exercises, I think I'll have to supplement today's workout with a little extra volume on Sunday

TODAY'S WORKOUT

Warm-up
Hanging leg raises 4x10@20lb's
Hanging straight leg raises 3x10@10lb's
Standing twists 3x10@33lb's
Cable twists 2x10

This is overwhelmingly frustrating, I just can't get back to 100%. Today was another waste of a workout, I just had nothing. Everything felt flat, from warming-up to weights. I am going to aim for 10 hours of sleep tonight and hopefully two light days in a row will be enough to regroup and refocus for Sunday. I failed 225lb's hang cleaning tonight, I haven't failed that little weight all season. I dropped 50lb's doing for jerks too...

TODAY'S WORKOUT

Warm-up
5x5 Bounds
3x5 Hops (Each side)
Standing stair jumps x5
Running stair jumps x5
Triple stair jumps x2
Depth jumps 3x5
Hurdle jumps 5x5
Weights--
Hang cleans 6x3@225lb's (fail on the last)
Jerks 3x3@135lb's

Things haven't got any better, I still feel terrible. I don't know if I have ever felt this bad for so long. I feel like I have wasted this whole week. I could barely move, mentally I feel cloudy. I haven't been sleeping overly well either which may be contributing. I just want to get back to 100% so I can start training for real again

TODAY'S WORKOUT

Warm-up
2x250m
2x200m
2x150m
Pool cool-down