Imma gonna be an Emo

immigant

Your spoiler stealth is too much for my low-mid tech phone to handle windtalker.

Is that a different running club from the one you've been with the last few months?

token

Thursday 14th March

Track Session

They split into two groups tonight. Main group did a few 300's then into 60's and harness pulls I think they called them. Someone holding a guy back with harness while they tried to accelerate away..

I got down a bit late and they were about to kick off with the 300's so I went in with the other group who weren't starting for another 10 minutes so I had time to do a bit of a warmup.

Sprints
8x150m w/ 3:00 rest

Similar idea to the other night. Accelerate to max speed then coast. More coasting than Tuesday because longer distance, more reps, less rest. The idea is to maintain form, stride length etc on the straight. I don't have much in the way of form to maintain yet.

There was lots of fatigue in the legs from training so far this week. I started to stiffen up from 4 on wards. Legs were almost falling from under me the last 50m on the last rep.

I was beside a guy on the first one for 21 seconds and I'm sure I started to drop off some on the later reps. I need to invest in a stopwatch so I can time myself. Also a pair of spikes. I'm getting hit with an attack of consumerism already.

token

immigant wrote: »

Your spoiler stealth is too much for my low-mid tech phone to handle windtalker.

Is that a different running club from the one you've been with the last few months?

Haha windtalker. I like.

It's still Irishtown Stadium and it's at the same time I was already going but with a different group. I joined in with the Trinity sprint group. They are all college age and fast. The vast majority of them race competitively. I didn't tell the I'm ancient yet.

I was the slowest in the group of four tonight but not by any stupid amount so it's all good. Should hopefully be able to get somewhere around the mid pack after I regain the strength I've lost the past few months, learn some technique and get a pair of spikes.

immigant

And a gas mask...a Reebok gas mask.

That sprinting lark sounds alright, maybe after rugby is finished I'll go try some plus size sprinting

token

Beats doing Fran that's for sure

token

Gym was closed Friday evening but I wasn't going to train anyway. CNS done fried brah. Sprinting training is more taxing than I thought it would be.

Saturday 16th March

S/S
3 sets
6 Bulgarian Squats @ 2 pooodz
10 Single Leg RDLs @ 1 poooodz

S/S
4x10
Pushups @ 25kg
Rows @ 1.5 poooodz

Plank
1 min @ 25kg

I was still bollixed but figured I better do something before the weekend sadness started and no more training till Tuesday.

Sunday update:
Sadness with more to come if I can drag myself out of bed

token

Weekly Bike Commute
40km

token

Tuesday 19th March

Track Session

Plyos with Hurdles plus Drills

Sprints
4x120m
4x60m
All 5 min rest. So good recovery.

Pretty bollixed after the weekend with sleeping patterns all over the gaff. Surviving on lots of coffee but felt pretty good all the same with the low volume of training the past few days.

The coach is still out sick so I'm still winging it but I spent the recovery parts of the bank holiday weekend watching sprint related videos online as well as a load of athletics in general. So my starts and drive were a bit better this week following some tips I picked up through that. Well they were better on the 60's. There must be additional technique for bends because I was getting left a lot more in the dust there than the 60 straights.

The gym is closed until Friday this week because of renovations. I could go over to Irishtown because they have some weights there but I can't be bothered. I'll do some mobility and research spikes to buy.

I'm sure I'll start that program I've been threatening to do the past few weeks sometime.

token

Cycled 34km last week

Monday 25th March

Powersnatch
2x3@40kg
2x3@50kg
2x2@55kg
2x1@60kg

Power Cleans
3@60kg
2x2@70kg
2x1@80kg

Back Squat
5@60kg
5@70kg
3x5@80kg

S/S
6 DB Press @ 18kg
10 DB Row @ 26kg
x3

Fell into accidental retirement there last week. With the gym closed, the weather ****e and a bit of aul socialising I didn't do much.

This week won't be great either but good to get a bit done tonight. I've de-trained a bit which usually makes me pretty emo but I wasn't overly so tonight. I'm still not serious with the lifting at the minute. That might change once training for Nationals kicks in.

token

Tuesday 26th March

Split Snatch
2x3@40kg
2x3@50kg
2x2@60kg
2x1@65kg failed first one

Front Squat
5@50kg
5@60kg
5x3@70kg

RDL
3x8@60kg

hmm I seem to have gotten terribly weak. Durnit.

token

Friday 29th March

Ugh.

Hanging with a cold but once I finally managed to drag myself out of bed I felt energetic despite high temperature.

Decided to go to the gym even though I knew I shouldn't. More to get out of the apartment for a bit cos I wasn't doing anything else.

Snatch
5x3@40kg

Decided to do regular snatches at 40kg. First set was atrocious cos I hadn't done them in forever. Second set on was savage. It's a pity I have no legs or flexibility because my technique and speed on them is really good. Anyway I had to sit down after that I started feeling faint. Good idea, bad idea. That was a bad idea.

token

Monday April 8th

Snatch
3x3@40kg
3x3@45kg
3x3@50kg

Powercleans & Jerks
2x3@60kg
2x3@70kg
2x2@75kg
2x1@80kg

Back Squat
5@50kg
5@60kg
5@70kg
3x5@80kg

Walking Lunges
6 steps forward, 6 steps back
3@40kg

Yeah I got the full on flu there not the usual man flu that you can train through so haven't done a tap until today.

I'll be missing a few sessions this week also so the plan is just to get a bit done this week and then get crackin' properly next week. I'm running out of time to lift anything decent at nationals in June currently.

token

Tuesday April 9th

Track

Warmup
Dynamic stretching lot of hip hurdle type movements along with squats and lunges. Then some striding not sure I'm doing it right yet but I'll get there.

Plyos
Two legged & Single legged hops over low hurdles.

Main Session
4x100 metres with about 6 cones evenly spaced out. Fast, relax, Fast, relax etc... between the cones.

then

5x120m
90-95% w/ 5min rest

Some of the lads were telling me about graded track meets starting in May so I'll probably give those a go. Need to suss them out a bit more before saying I'll do them for definite but I say I will. Hmm I better order those spikes!

token

Friday 12th April

Split Snatch
2x3@40kg
2x3@50kg
6x3@60kg

Split Clean & Jerk
3@60kg
3@70kg
3@75kg
3@80g
2@85kg
1@90kg

Front Squat
3@50kg
3@60kg
3@70kg
5x3@75kg

Aussie BBQ for recovery before attempting double session tomorrow to make up for missing Wednesday & Thursday.

token

Saturday 13th April

Sesh 1

Sprints
10 x 15m aka working on starts

Powersnatch
2x3@40kg
6x3@50kg

Powercleans
3@50kg
3@60kg
6x3@70kg

Back Squat
3@60kg
3@70kg
3@80kg
6x3@90kg

Sesh 2 (90 minutes later)

Sprints
2xwarmup
5xMax
1 Band Resisted Sprint x 10 seconds (too slippy to keep doing these)
1.75xMax
All @ 70m

I was going to bail on the second session hence the sprint start work in the first session but I got nagged into doing the sprints afterwards also.

Concentrated on pumping the arms to what seems like excessively while coming out of the start after hearing the tip last week. Made a big difference felt more acceleration but my timing needs a bit of work. I haven't had someone look at my starts yet so I'm probably f*cking up a lot of things right now.

Lifting session was fairly miserable after training last night but has to be done only 8 weeks to get into decent form.

Second session was with the Inspector and Frogdog. Pricks*. Weather was miserable this time but sure bit of craic all the same. I felt the hamstring acting up on the last sprint so eased up. I know lifting then sprinting is a bad idea but sometimes you have to get first hand experience of these things yourself before you learn some cop on.

*:pac:

token

Cycled 36km this week

token

Monday 15th April

Did a bunch of box jumps up until I got the fear while waiting for a free bar

Split Snatch
2x3@40kg
2x3@50kg
2x2@60kg
2x2@65kg

Split Clean & Jerk
2 cleans + 1 jerk
2x3@70kg
6x2@80kg

Front Squat
3@50kg
3@60kg
3@70kg
6x2@80kg

token

The new masterplan for the next 8 weeks

Target: 3 lifting + 2 sprint sessions per week
*optional

Monday
split snatch
powerclean & jerk 6x2
back squat 5x5 to 5x3 to max
*light bulgarians (extra set on left leg)
*mobility 10-15mins

Tuesday
sprint @ track

Wednesday
powersnatch 6x2
split clean & jerk
snatch pulls 3x3
clean pulls 3x3
*mobility 10-15mins

Thursday
*sprint @ track

Friday
Split Snatch
Split Clean & Jerk
Lunges 5x5
hyper 3x8
*mobility 10-15mins

Saturday
*casual sprints + any lifting catch up

Sunday
Off

Summer Competitions

Weightlifting:
Nationals June 8th
Leinsters July 13th

Track:
100m May 1st
400m May 29th
200m June 26th
100m July 24th

There are another 4 track meets I could do but they are in Morton stadium on Wednesday evenings and I don't fancy making my way through traffic for that plus it would interrupt lifting too much if I tried to do them all.

There'll be 60km cycling commute per week in there too.

token

Tuesday April 17th

Track

Fairly intensive session off the track. After warming up lots of drills, hurdle overs/unders, plyo circuits and few runs between cones like last week. Lasted about an hour. I was pretty useless at some of the hurdler type drills.

On track

Sprint ladder
50m-100m-150m-200m-150*-100m-50m

Fairly tired already by the time I got on the track. Went well though I got a pair of spikes and they make a big difference I'm starting to hold my own a good bit more now and If I can improve technique and consistency on the starts I'll be doing alright.

I sat out the second 150m as was feeling rough after the 200. It was a tough session one lad was getting sick and another 1 or 2 looked on the verge. If I hadn't of skipped the 150m I would have been the same.

Anyway spikes



They are a bit of a general spike going from 100m-800m. The plate at the front is fairly flexible where as a out and out 100m pair of spikes will be a lot more rigid to transfer more power. I'll save those for next years season!

Edwardius

you need to get a set of gold rapper teeth to go with them, E-Dizzle

token

Wednesday 17th April

Powersnatch
2x3@40kg
2x3@50kg
6x2@55kg

Split Clean & Jerk
3@60kg
3@70kg
2x3@80kg
2@85kg
1@90kg
2x3@80kg

Snatch Pulls
3x3@80kg

Clean Pulls
3x3@100kg

Hard going after the track session. I had planned 60kg on the powersnatches but there was no power there and I was also meant to go 85/105 on pulls. I'm gonna keep going full bore at it anyway and demand myself to adapt.

token

Thursday 18th April

Track

Short session. No plyos or drills. After bit of a warmup did..

4x120m
w/ 5 minute rest

Starts & Drive were poor with goosed legs. I wasn't staying as low and driving as hard as I should because I was worried I'd face plant into the track.

Shattered this morning so lifting later should be the craic.

token

Friday 19th April

Split Snatch
2x3@40kg
2x3@50kg
3@60kg
2x3@64kg
2@68kg
1@72kg
3x2@64kg

Split Clean & Jerk
3@60kg
3@70kg
2x3@80kg
2@85kg
1@90kg

Walking Lunges
6 steps forward, 6 steps back
3@40kg

I thought it was going to be a rubbish session because of how tired I felt but surprisingly on the warmups I was really firing and hitting snatchs with the most speed I have this year. Fatigue did take over though once it got heavier and I had a few misses or knee touches.

I was a bit short on time so skipped reverse hypers. I tried doing empty bar good mornings but my hamstrings were too tight to do them properly so I skipped that too.

token

Saturday 20th April

Track

3-4x60m block starts
3-4x60m 3 point starts

Comps are starting soon so there was a lot of technical work done on the block starts. It was my first time using them and currently I say I'm faster 3 point starting right now. Lots of things to remember first with setting up the blocks correctly because everyone will have different setups depending on body type. Then getting correct angles n stuff'' when "set" is called. There is a pair of blocks in the gym so I'll be able to get those out for extra practice.

Session itself was much the same as Thursday with not much in the legs so poor starts and drive again. There were harness pulls at the end but I skipped them given the drained legs.

Solid week of training there. I did half an hour of foam rolling when I got home to help reset myself for next week.

Weekly Cycling
60km

Frogdog

Some man for the blocks!

token

Monday 22nd April

Split Snatch
2x3@40kg
2x3@50kg
3@60kg
2x3@64kg
2@68kg
3x1@72kg

Powerclean & PowerJerk
3@50kg
3@60kg
3@70kg
6x2@80kg cleans only

Back Squat
5@50kg
5@60kg
3@70kg
2@80kg
5x5@90kg

Twas fairly miserable. Flat from last weeks training.

token

Tuesday 23rd April

Track

Mostly a technique session on starts with lots of drills to improve it. Distances were nearly all 20m with 40's at the end. I was a bit dopey today and wasn't too much in the mood for learning new things. It's a bit overwhelming currently with everything you need to remember to do. I was trying to learn these A and B skips at the start also and felt like the Tin Man moving around.

token

Wednesday 24th April

Powersnatch
2x3@40kg
2x3@50kg
2@55kg
2@58kg
4x2@60kg

Split Clean & Jerk
3@60kg
3@70kg
2x3@80kg
2@85kg
1@90kg
1@95kg

Snatch Pulls
3x3@85kg

Clean Pulls
3x3@105kg

Happy with that 95kg C&J considering how heavy 40kg felt to me warming up. Maybe things are starting to move in the right direction. I was meant to do another two singles but the first one was hard enough so left it there.

I'll be missing training tomorrow and Friday and I'll unlikely want to train Saturday so I say it'll be a double session on Sunday then to make up.

token

Sunday 28th April

Session 1

Sprint Starts
8 x 10 metres

Split Snatch
2x3@40kg
2x3@50kg
3@60kg
2x3@64kg failed one
2@68kg
1@72kg
1xf@76kg clark Mod note: You big dirty sinner!

Split Clean & Jerk
3@50kg
3@60kg
3@70kg
2x3@80kg
2@85kg
1@90kg
1xf@95kg failed jerk, rushed it

Walking Lunges
5 steps forward, 5 steps back
5@50kg

Good Mornings
Well attempt at empty bar good mornings but I'm too inflexible to do full rom.

Session 2

Hill Sprints
8x50'ish meters I guess. Steep incline.

Post shenanigans training. Muchos sadness. Training alone also which I'm not a fan of. I flake'd out on the leather couch in ECB* between sets looking at pictures of cats on the t'internet so it wasn't all bad.

Hill sprints with Frogdog. I didn't feel too bad here just tired from earlier session. Hill was pretty steep must dig out my old GAA football boots if I'm to do them again.

*the greatest singular improvement there has ever been in ECB.

token

Cycled 36km last week. I think I found a new sport calling.. the beer mile. http://www.boards.ie/vbulletin/showpost.php?p=84366401&postcount=54