Mccabe’s 2013 Training Log

    Posted In: Training Journals

        • Participant
          Mccabe on September 14, 2012 at 6:54 pm #18537

          Name: Callam Mccabe
          Height: 175cm
          Weight: 69kg
          Age: 21
          Event: 200
          Personal bests: 11.78, 51.74, 23.47 (indoors)
          Seasons best: 11.78 and 23.92

          https://elitetrack.com/forums/viewthread/7700/ (2009)
          https://elitetrack.com/forums/viewthread/9127/ (2010)
          https://elitetrack.com/forums/viewthread/9455/ (2011 indoor)
          https://elitetrack.com/forums/viewthread/9853/ (2011 outdoor)
          https://elitetrack.com/forums/viewthread/10189/ (2012)

          Weight rooms numbers: at 69kg

          Benchpress: 90kg
          Clean: 82.5kg
          Squat: 110kg

          Another year another log, injury plagued for the most of last year. I feel that is behind me now and I am ready to train. Fresh and raring to go! Focus this year will be more on the 100/200 but I haven’t fully given up on the 400 yet.

          Baseline goals for indoors this year are:

          60m in 7.30
          200m in 23.50
          400m in 52.0

        • Participant
          Mccabe on September 14, 2012 at 7:46 pm #117919

          Been training on and off recently but I have moved back to college so my training will be a bit structured.

          09/09/12

          Cleans 3×6 @50kg
          Benchpress 3×10 @52.5kg
          Squats 3×10 @60kg
          RDL’s 3×10 @60kg
          Shoulder press 2×10 and 1×8 with 15kg dumbells
          Core

          11/09/12

          3x3x31 second efforts on grass 1′ and 4′

          12/09/12

          Cleans 3×6 @55kg
          Benchpress 2×10 and 1×9 @55kg
          Squats 3×10 @70kg
          Shoulderpress 3×10 with 15kg dumbells
          core

          13/09/12

          4×300 4′ average of 46.5
          wind conditions not the greatest

        • Participant
          COV-GOD on September 14, 2012 at 9:57 pm #117922

          never ever ever ever give up on 400 lol

          Good luck though mate

        • Participant
          Mccabe on September 14, 2012 at 11:53 pm #117923

          May be an assault on the 400 indoors, will see how training goes.

          14/09/12

          Cleans 3×6 @60kg
          Benchpress 10x60kg, 9x60kg and 5x60kg
          Squats 8x80kg, 2×10 @75kg
          Push jerk 10x40kg
          Shoulderpress 2×10 @30kg
          Upright rows 3×10 @30kg
          Core

        • Participant
          Mccabe on September 16, 2012 at 9:26 pm #117934

          15/09/12

          Hills

          3×3 runs to lamp-post 5. 2′ and 5′

          32, 33, 34
          32, 34, 35
          35, 37, 39

          was a stretch to get back to the start in 2 minutes. First time on the hill and I got a good amount of work in so not displeased with this session.

        • Participant
          Mccabe on September 19, 2012 at 6:42 pm #117967

          18/09/12

          5×300 4′ average of 47.0
          Track was pretty much flooded but happy to get 5 in off 4 minutes recovery!

        • Participant
          Mccabe on September 20, 2012 at 9:43 pm #117973

          19/09/12

          Cleans 3×6 @62.5 kg
          Bench press 3×8 @60 kg
          Squats 3×8 @80 kg
          Shoulder press 2×8 and 1×6 with 20 kg dumbells
          Pull ups supersetted with upright rows (3×10 @30kg) 10,8,6

        • Participant
          Mccabe on September 21, 2012 at 7:34 am #117978

          20/09/12

          2x3x150 in 20’s
          Ran into a strong wind (no markings at the other side)
          Quite sore after lifting yesterday but I got some work in.

        • Participant
          Mccabe on September 22, 2012 at 6:19 am #117990

          21/09/12

          Cleans 6/5/3 @65 kg
          Bench press 65×8, 65×5 and 60×8
          Squats 3×8 @82.5
          Shoulder press 3×10 with 15kg dumbells
          Upright rows super setted with inverted rows 6x40kg and 6 and 2×10 @30kg and 8

        • Participant
          Mccabe on September 22, 2012 at 10:23 pm #117993

          22/09/12

          3x20m accels 2′
          2x3x60m 2.5′ and 5′

          First time in sprint spikes in quite a time

        • Participant
          Mccabe on September 26, 2012 at 2:27 am #118015

          25/09/12

          2x3x150 with 2′ and 6′ (average of 20.2)
          3×100 off 2′ in 13.5

          Ran these indoors, a lot left in the tank but 2 minutes hurts me a lot.

        • Participant
          Mccabe on September 28, 2012 at 2:11 am #118036

          26/09/12

          Circuit consisting of press ups (30), 4 core exercises (30 or 30 each side) and running on the spot for 60 contacts.

          Repeated this 5 time and took 2′ between sets.

        • Participant
          Mccabe on September 28, 2012 at 2:12 am #118037

          27/09/12

          8×200 off 2′ average of 29.3

          Ran this indoors lane 1 but shared the work with a training buddy. Went out last night and felt bad but I think in reality it didn’t affect the session much.

        • Participant
          Mccabe on September 29, 2012 at 8:02 am #118041

          28/09/12

          Cleans 4×60 4×65 4×67.5
          Benchpress 5×5 @65kg
          Squats 5×5 @90kg
          Shouldepress 3×6 with 20kg each arm

          A bit pressed for time today hence the short(ish) session.

        • Participant
          Mccabe on September 30, 2012 at 7:07 pm #118067

          29/09/12

          2x30m accels
          2x3x60m 2.5′ and 6′

        • Participant
          Mccabe on September 30, 2012 at 8:25 pm #118068

          Here is most of the training for September in a format that is a bit easier to view.

          Ignore the typo in the file name!

        • Participant
          Mccabe on October 3, 2012 at 7:15 am #118090

          02/10/12

          2x3x150 with 2′ and 7′ average of 19.2

        • Participant
          Mccabe on October 3, 2012 at 11:49 pm #118095

          03/10/12

          Cleans 65×4 67.5×4 and 70×4
          Bench press 4×5 @70 kg and 65×5
          Squats 80×5 90×5 and 95×5
          Shoulder press 22.5kg per arm x 6 and 2×8 with 20kg per arm
          Upright row (3okg) supersetted with lat pull down 3×10
          Core

        • Participant
          Mccabe on October 4, 2012 at 2:09 am #118096

          According to the downloads of the file I put up, 16 people are reading this. Anyone have any inputs at this early stage? I’m self coached again now.

        • Participant
          COV-GOD on October 4, 2012 at 7:32 am #118098

          Ooooh a download lol

          Seriously though I it had chance to have look for you, bu I will do at weekend and defo get back to you to!

          Why you self coached again? Still aiming for 400?

        • Participant
          Mccabe on October 4, 2012 at 7:37 am #118099

          The main reason is so I can train when I want, I have 6.5 hours of lectures on a Monday which leaves me drained so I start my training week on Tuesday. Training to be a 200/400 guy as opposed to a 400/200 if that makes sense.

        • Participant
          Mccabe on October 5, 2012 at 5:16 am #118107

          04/10/12

          8 x 200 with 2′ average of 29.8

          Struggled today. Gym session yesterday had its effect but happy I battled through it.

        • Participant
          Jason Stayanchi on October 5, 2012 at 10:15 am #118109

          Without specific goals and a timetable in which to achieve them, it is difficult to critique your plan. You say you want to be a 200/400 guy (I think you definitely are) but when is your first meet? When are you looking to peak? Your strengths are your endurance and repeatability at short rest and you are spending 2/3 of your running on that. Your weaknesses are you strength to weight ratio and absolute speed. You seem to be addressing these appropriately with time but you really need to get those weight training numbers up. This is the time in the season to do that.

          You seem to be able to sustain endurance over periods of inactivity so maybe more focus on power. You also had hamstring tendonitis last year so be aware of that when you start training indoors and the curves become tighter. You also never list any technique practice. This is also the time to really work on that IMO. These are just my observations from your last journal into this one but last year you could see that the intensity of what looked like an overload of specific/special endurance training (particularly on an indoor surface) was setting you up for some kind of injury. I seem to remember you want to break 50 in the 4 so in order to do that you need to run at least 11.2 or lower in the hundred. Without that speed reserve you cannot have the capacity to get there.

        • Participant
          Mccabe on October 5, 2012 at 7:03 pm #118111

          I agree with what you are saying. I plan to race indoors this year with goals of 7.30, 23.50 and 52.0 then I will reassess for outdoors after the indoor season is done. There will be a shift in my training to bring more speed work in, was cautious with my prior injury which is why it has been only one session a week so far. I will post my longer term plan after I have edited it a bit, four weeks into training and it has changed a bit.

          Agree with the strength comments, still leaning the clean so technique is holding me back and I have just began to full squat instead of half squat. Getting the numbers higher is part of the plan though.

        • Participant
          Mccabe on October 6, 2012 at 7:23 pm #118117

          05/10/12

          Cleans 4×67.5kg 4x70kg and 3×72.5kg
          Bench press 5×72.5kg 3x5x70kg and 8x60kg
          Squats 5x90kg and 4x5x100kg
          Shoulderpress 5×22.5kg each arm and 2×6 with 20kg each arm
          Pull ups supersetted with 3x10x30kg upright row 6 overhand, 7 neutral and 6 underhand

          Not feeling great today

        • Participant
          Mccabe on October 7, 2012 at 1:28 am #118119

          06/10/12

          3x20m technical blocks
          4x40m from standing off 2′
          4x30m from three point start off 3′

          Timed a 40 and a 30 in 5.0 and 4.2, generous timing but may not have been the quickest of all the reps. Take the times with a pinch of salt but I know I’m on course.

        • Participant
          Mccabe on October 11, 2012 at 7:44 am #118154

          09/10/12

          5×250 off 4 minutes in 37’s

          Really easy session, went through 200 in 27/28 relaxed and relaxed even more into the wind and puddles etc.

          *update- wasn’t actually going through in 27/28 I was checking my watch at the wrong place!

        • Participant
          Mccabe on October 11, 2012 at 8:37 am #118155

          10/10/12

          Cleans 4x60kg 3x70kg and 1x75kg
          Bench press 5×70 4×72.5 3×76 2×77.5 and 1×85
          Squats 3×8 with 70kg (to the floor)
          Shoulder press with 20kg each arm 8/8/7
          Pullups (8+8) supersetted with 2x8x35kg upright rows

          Wasn’t feeling cleans today but quite happy with the bench.

        • Participant
          Mccabe on October 12, 2012 at 6:47 pm #118165

          11/10/12

          2x4x200 average of 28.5 2′ and 6′

          Indoors lane 1

          First set was done in mid 27’s the second set had a couple of high 29’s in there.
          Found out that indoors if you go through in 14 and coast you will put 14 on top rather than a 13 if you did it outdoors.

        • Participant
          Mccabe on October 17, 2012 at 6:58 pm #118194

          12/10/12

          Circuit consisting of press ups (4×30, 4×15 and 1×20, bent leg situps (20), scissor raises (60), toe taps (60) and V sits (15)

          9 sets off 2 minutes

        • Participant
          Mccabe on October 17, 2012 at 6:59 pm #118195

          14/10/12

          5x10m technical blocks
          5x flying 20m (10m build)

        • Participant
          Mccabe on October 17, 2012 at 6:59 pm #118196

          *double post

        • Participant
          Mccabe on October 17, 2012 at 7:01 pm #118197

          16/10/12

          5×250 off 4′
          Average of 35.6

          pretty happy with these, consistency is good. Unsure as of yet what would happen if I went for it a bit. Happy to be getting semi decent volume in at 28 seconds, its what I have been lacking.

        • Participant
          Mccabe on October 24, 2012 at 7:09 pm #118236

          17/10/12

          Cleans 3x3x70kg and 2×70
          Bench press 4x5x70kg and 4x 70kg
          Squats 3x8x80kg
          Military press 6x40kg
          Behind neck press 2x6x30kg
          Upright row 3x10x30kg

          Gym was busy and had to use some bar that didn’t rotate properly and also know benches for doing shoulder press.

        • Participant
          Mccabe on October 24, 2012 at 7:11 pm #118237

          18/10/12

          2×300/200/100
          Off 4′ and 6′
          41.5 26.8 12.9
          42.7 27.7 13.7

          Fairly happy, not aiming to hit times just get some solid running in off lowish recoveries. Times will come when I lace up the sprint spikes and go for it hopefully.

        • Participant
          Mccabe on October 24, 2012 at 7:11 pm #118238

          19/10/12

          Hang cleans 3×6 @50kg
          Bench press 2×4 @75kg and 2×4@70kg
          Squats 4×8 @85kg
          Shoulder press 3×6 with 22.5kgs
          Tricep dips 3×10
          Pullups 7,7,5
          Supersetted with upright rows 2×10 @35kg and 6x35kg
          Core

        • Participant
          Mccabe on October 24, 2012 at 7:13 pm #118239

          21/10/12

          6x20m technical blocks
          4 x flying 30m (20m build)

          Possibly the first time I’ve been watched out of blocks by someone who knows how to start, previously I had been running out of the blocks rather than driving. We changed some things and the start was looking a lot better. Long way to go but at least I have something to work on.

        • Participant
          Mccabe on November 7, 2012 at 9:23 pm #118339

          23/10/12

          4 x 250 off 4′ Average of 35.8
          6′
          3×150 off 3′ in 20.5

          24/10/12

          Cleans 3×4 @70kg
          Bench press 2×8 and 5 x 70kg
          Squats 8 x 70kg and 2×8 with 80kg
          Shoulder press 2×8 with 22.5kg and 5 with 20kg
          RDL’s 3×8 with 60kg
          Pullups 8/7/5 supersetted with upright rows 8/7/5 x 35kg
          Core

          25/10/12

          2x3x150 off 2′ and 4′ average of 19.5

          Outdoors

        • Participant
          Mccabe on November 7, 2012 at 9:25 pm #118340

          26/10/12

          Cleans 2×72.5kg
          Hang cleans 3×8@50kg
          Incline bench press3x8 @50kg
          Squats (2 second pause) 3×8@70kg
          RDL’s 3×8
          Pullups 5×5
          Upright rows 3×10@30kg

          30/10/12

          4×200 off 5′ average of 25.8

          31/10/12

          Cleans 2x70kg
          Hang clean 3×70@60kg
          CMJ 3×3
          Squats 8×70/80/85
          Bench press 4×4 @75
          Shoulder press with 22.5kg 8/6/5
          Pull ups 8/7/5 super setted with upright rows 3×8 @30kg

          1/11/12

          10×100 off 30 seconds
          Average of 14.5

        • Participant
          Mccabe on November 7, 2012 at 9:29 pm #118341

          2/11/12

          Cleans 4×60 and 2×4@65
          Benchpress 5/4/3/2 70/75/80/85 and close failure at 92.5
          Squats 3×8 @80kg
          Shoulder press 2×8 and 7x20kg

          4/11/12

          Cleans 1×60 1×70 1×80
          Pullups 3×10
          Shoulder press
          3×8 @20kg

          There was a combined events comp at the track (we have a gym at the indoor track) so there was no way I would have been able to run.

          6/11/12

          4×200 off 5′
          Average of 25.7

        • Participant
          Mccabe on November 16, 2012 at 7:06 am #118440

          07/11/12

          5.2k run, just to shake out

          08/11/12

          2x3x150
          2′ and 8′
          Average of 19.3

          Indoors lane 2

          09/11/12

          Biomechanics data collection, me doing starts over 20m should get some decent data from it

          11/11/12

          3x30m accel
          1x30m and 3x40m from blocks on the bend

          Cleans 1×60 3x1x70kg and 3x1x75kg
          Bench press 3×8 @ 70kg
          Shoulderpress 20kg each arm 8/6/6
          Pull ups 8/6/6
          Lat pull downs 3×10 30kg/40kg/35kg

        • Participant
          COV-GOD on November 16, 2012 at 9:43 am #118443

          You training in flats or spikes this time of year?

        • Participant
          Mccabe on November 16, 2012 at 10:59 am #118445

          Last couple of weeks have been in spikes.

        • Participant
          Mccabe on November 16, 2012 at 11:42 am #118446

          14/11/12

          4x20m accel
          4×30 from blocks

          Cleans 2×60, 2×70, 1×80 and 2 x70
          Squats 3×6 & 90kg
          Benchpress 2×6 & 75kg and 3×75

          15/11/12

          2x3x200
          Average of 28.8

          1′ and 6′

          Indoors lane 2

        • Participant
          COV-GOD on November 17, 2012 at 12:58 am #118451

          thanks

          split 6s thats hard going, your doing a good amount of accel work, will you be addressing your top end specifcially?

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