8/2/11
Warm up;
Jog
Static and dynamic stretch
Drills
Strides
2×80, 2×90 95% with 5 minutes recovery
Felt pretty good and my friends dad (only see my coach once a week) commented that i looked fluent. Adductor was tight after 4 so left it
9/2/11
Weights. This was my first lifting session since MAY 31st!!!! So numbers were very low as I am not the strongest anyway;
Bicep curls; 8x10kg (each arm) 8x10kg 6x10kg
Deadlifts; 2x (3x60kg) bodyweight – 62kg
Bench press; 6x50kg, 5x50kg, 4x50kg
Parallel back squats; 2x (6x60kg)
Yes the numbers are very poor but look how long i’ve been out. I ran 10.88 when i was 17 in my first full season with no weight training ever so I’m not too bothered about my low numbers as I know i have plenty to improve. With the exception of bench where I was at my limit (really weak upper body) I could’ve lifted more but did not want to cripple mnyself as I have a tempo session tomorrow.
My weight room PB’s are 9when 65kg);
Deadlift; 3RM – 95kg
Bench press; 4RM – 65kg
Back squat; 3RM – 110kg, 6RM – 95kg
Hang Clean; 4RM – 50kg
Not great, but I onyl did weights between November 09 and May 2010