Hi, i’m Steven McNamara, i plan to use this as a place i can moniter my own progress and hopefully get some valuable advice form other members.
Height: 5ft 11
Deadlift- 180 kg
Bench- 120 kg
At the moment , i am part way through the uk athletics season, so i maybe a bit late to start a journal, but hey…
I have a major competition coming up on the 21st June where i will be racing the 100m. I plan to be beat my PR. Beyond this, i have various races beyond this obviously and hope to carry on improving throughout the season.
My training mainly at the moment looks like this;
Deadlift- 4 sets of 2 reps at 90% of my 1RM with 5 minutes rest between sets
Plyometrics- bounding, drop jumps, single leg bounding
Speed work- 7-8 flying 40m sprints at max vel. with 5 minutes rest between each run
Deadlift, bench, plyos same as monday
6-60m sprints from blocks at max vel.
1x100m at 95%
Same as monday
Sat/sun – race/competetion
I also sometimes have races during the week on a wednesday night.