Today was an absolutely beautiful day, 26 degrees and sunny! I have the burns to prove it. I still felt a bit flat and the times weren't great but I did tie my fly 10m pb and set a season best at 1.10s (9.1m/s). Although in a perfect world I would like to be over 9.5m/s it's all about baby steps. I'm getting there.
   Overall I felt a tad unreactive but still pretty good. I had a lot of energy and I was fairly focused although not fresh. I have tomorrow off before hopefully having a much better technical session than the last few have been.

The Good

• Beautiful day
• Tied fly 10m pb
• Injuries weren't an issue

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Flying 10m x4 (1.16s, 1.10s, 1.16s, 1.12s)
Flying 40m x2 (4.61s, 4.56s)
400m jog
Evening--
Warm-up
Hops from seated position 3x3@10lb's (Each side)
Hang snatch 8x3@145lb's
Jerks 8x2@155lb's
Explosive bench press 8x3@115lb's
Mobility

Video of fly 10m 3-4 and last 10m of flying 40m

To be honest my legs were still absolutely fried from Tuesday... Those jump squats did an absolute number on me. I guess it's because I hadn't done them since before my injury, probably back in July but wow I'm still destroyed. Non of my numbers today were at all comparable to where I am at the moment or what I've been doing so far. I thought that I was going to be really fresh today since I didn't squat heavy... I THOUGHT, not the case.
   It still felt good to jump even thought I felt terrible--I'm starting to feel like the puzzle pieces are coming together... Slowly.

The Good

• Really liked the feel of the LLLR complexes, probably the only thing that felt decent today!

Wow, I was more sore today than I was after maxing out my squat, after doing a max eccentric set and even more sore than when I failed multiple sets of 3! It was the jump squats that did it, I really feel them in the vastus medialis. Hopefully I'm good to go tomorrow, I'm looking forward to getting my first semi-fresh jump workout in. I may be a little flat still from yesterday but hopefully not too bad. I'm still feeling quite energetic if not a little stiff.

The Good

• Low back and knee felt good

TODAY'S WORKOUT
800m jog
Dynamic mobility
Standing plate twists 3x10@33lb's
Decline leg raises 3x10
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Abdominal pull-downs 5x10@200lb's
Good-mornings 2x8@115lb's, 1x8@125lb's
Podium snatch grip deadlifts 3x5@205lb's
Plank 2:35
Single-legged glute bridge 3x10
Side plank circuit x3
Evening--
45 minutes of mobility

Tomorrow

• Bounding/short jumps

Today was... not bad, I'll definitely take it. I was pretty lazy this morning and it took a while to drag myself to the track. Once I got there, it was overrun by about 300 little kids for some summer camp so I had to go to the Dalplex. I did a lot of volume today, especially speed-wise. I hit 1.11s and 2.80s for fly 10m and fly 25m. These times aren't where they need to be but I'll take them for now considering I'm just coming out of a max strength block. I would like to go sub 1.06s and sub 2.74s but the Dalplex is always a little slower anyway.
   Weights went well, definitely shocked my body--could barely walk home because my legs were shaking and felt rubbery, it felt like I just maxed my squat out!

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 10m x3 (1.12s, 1.11s, 1.12s)
Flying 25m x4 (2.83s, 2.80s, 2.86s, 2.91) (clearly dropped off near the end)
Bounds 4x5 (Five step)
Evening--
Depth jumps 3x8@24 inch
Jump squats 3x10@135lb's
Back squats 3x3@315lb's
Romanian deadlifts 3x5@245lb's
Mobility

Today was a rest day, but I spent some time looking back at old workouts to wee what I did before meets that I set a pb at and before meets where I didn't compete well at. It seems that I often over-estimate the amount of work that I can do leading into a competition and the effect it will have. One thing is for sure, I really need to switch gears fast and get into TJ mode. I wish I had another 2-3 works to play with but unfortunately that's not the case. Time to make the most of things and regain belief in myself.

TODAY'S WORKOUT
20 minute bike ride
1 hour of mobility

Today was... Evidence that I'm not competition ready and my CNS needs a rest. This was really supposed to be a deload week and I really got carried away and did way to much high intensity work. I'm not going to say what I jumped today but let's just say that it was so bad that I could only laugh because I know that today was not a true reflection of where I'm at. I really only took 3 jumps, two run throughs that felt god-awful and then passed my last jump. I'm going to take tomorrow off and then come back on Tuesday revitalized and ready to go. It's time to move away from being a general conditioned athlete and become a triple jumper. My #1 focus right now to be honest is to get my standing five bounds over 16m. If I can do that I know that I'll be putting myself in a position to succeed. There's no need to dwell on the past, as I usually do, it's time to move forward and look at all the good I've done so far (:

Why things have been going well:

• Stronger than ever--Squatted 405lb's for the first time pretty easily which means I have strength to spare!
• Powerful--big snatch and clean pb's already this season. 
• Speed--Still need to work on it but I hit 9.17m/s on the runway while I haven't really focused on speed at all yet. 
• Reactive strength--Jump numbers are respectable and slowly coming along but aren't where they need to be yet. But I'm confident that they will be now that I'm switching training gears. Just give me three weeks!
• Knee is coming along and for all intensive purposes is now a "non-issue"

I am feeling pretty drained still but today is another recovery day and I will be competing tomorrow in Dartmouth. My expectations are extremely low considering I have maxed out my squat and power clean in the past five days. I'm 100% sure this will be the worst competition of the season distance-wise so if I can put up anything better than embarrassing it will be a positive! 14.00m will put me in great shape for the rest of the season!
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.