So yesterday 12/30 was my last practice of 2008. I ran at the track and lifted afterward as usual.
At the track I ran 2 of my fastest times in practice, and am right on pace to meet my goals for this indoor season. After the usual hurdle practice, i ran 2 flys, and 3 block starts to 18m. I was feeling pretty good so i asked if i could run one more to 30 meters in which i did and ran 3.85 which i supposed is decent after a full workout.
In the weight room i was still feeling good and was able to match my previous max on the Power Clean at 264.5 pounds (120KG) I then squatted 3x6 at 250 and got some pretty good depth on all reps.
I feel i could power clean 130 were i to come in fresh, but that will never be the case so ill jsut have to work up to getting it after a full practice.
Here are the goals i set for myself in October when i started training.
1. gain 15 pounds- this would have been 193. Instead i weighed 190 yesterday and so i was off by 3 pounds. Still pretty good i believe.
2. power clean 300 pounds. This was a goal that was a bit much. Gaining that much on my power clean would have been nearly impossible, the goal maybe should have been 286.6 (130kg) and if that were the case i feel i would have accomplished it. I instead power cleaned 264, which was my previous max, and cleaned 250+ on 4 occasions.
3. Bench 315 pounds. I havent done this, but will attempt my max on Saturday Jan 3rd after my track meet. My current best on the year is 295 which i posted some weeks back
4. Vetical jump 40" - I never got a real opportunity to do this, but after practice on a random day we had a Vertec machine at the facility i was at and i jumped 38". We will test this in Jan. BEFORE a workout to get the proper results.
So i feel things went pretty well this fall. Most importantly i broke my previous 60 hurdle record 2 times during my second meet, and my practice times show that im ready to break my records again.
The weight room work is only their to compliment my track work. So long as i am running faster on the track, the weight room doesnt matter.
here is a video of my 264 power clean attempted last night.
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2 comments:
Hey Hector...what is your rationale for adding 15 pounds? Will it give you extra strength over the hurdles? And how do you structure your eating around that?
Gaining 15 pounds was what coach wanted. Across the board when you look at elite hurdlers that are my heigh and build they usually weigh more. there are no 6'3" hurdlers that weigh 175 and compete at this level. When i actualize the weight ill also gain more strength and power from the added mass.
Structuring the eating around this isnt hard. I ate on average 3500 cals a day, when i included my post workout protein and other misc. gatorades and such throughout the day i was averaging 4200-4400 cals a day.
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