College Track Prep- gtslmfao's log

[gtslmfao]

Title says it all. 2 WEEKS LEFT. LETS ****ING GOOOO

Little bit about myself- I've lifted and ran track for 4 years. All-state as a junior and senior in high school. After an injured season last year, I'm ready to run again now as a college sophomore.

Season will begin on Nov 1st!

Indoor events: 60m, long jump, 4x200m relay.
Outdoor events: 100m, 200m, 4x100m relay.

Current PRS
55m dash: 6.63s
60m dash: 7.16s
100m dash: 10.95s
200m dash: 23:00s

Current lifts:
335/455/510 bench/squat/deadlift @ 178 lbs, pre injury. I can confidently hit 315/405/455 post injury @ 169, now.

My current split is as follows, it is very sport specific. I utilize rest pause sets pretty frequently.


A DAY
Squat OR hack squat- 3x5
Glute ham raise- REST PAUSE set
Glute kick back- REST PAUSE set
Leg press- REST PAUSE set
Curl- 3x15
Tricep movement- 3x15
Weighted Ab work

Hill sprints done as a separate workout


B DAY
Deadlift- 3x5 or 3x3 or 3x1
Flat DB press- REST PAUSE set
Lat pulldown- REST PAUSE set
Row variation- REST PAUSE set
Shoulder press- REST PAUSE set
Weighted oblique work
Box jumps

Will be logging "A Day" in a bit.

[gtslmfao]

"A" DAY.

Morning weight: 167.

Warm up: 10 minute incline treadmill walk. Stretched and foam rolled hips, quads, hams, calves.

Hack Squat
4 warm up sets
365 x 5
405 x 5
405 x 5

365 set pretty easy. Last 405 set was a ****ing grinder. Going to start some linear progression here.


Weighted Glute-Ham Raise
1 warm up set
Bodyweight + 45 lbs x10, x5, x2 -15 seconds between sets


Glute Kickback
1 warm up set
100 x 10, x5, x4 -15 seconds between sets

That was the whole stack, probably gonna need a replacement...


Nautilus Leg Press Machine
1 warm up set
400 x 10, x8, x5 -15 seconds between sets

Stack goes to 450. Not much room to progress on this but I figured i'd try it


Ab Crunch Machine
3 sets of 25 with increasing weight


Single Leg Box Jump
5 per side onto 18" box
5 per side onto 24" box

Pretty solid workout. Pain free. Will be logging "B" day Sunday. Stay tuned!

[gtslmfao]

"B" DAY.

Deadlift
4 warm up sets
405x1
455x1
455x1

Decided to just pull a few heavy singles instead of 3x5. Blaming my low energy on my bomb saturday night.


Flat DB Press
2 warm up sets
85's x15, x5, x2 -15 seconds between sets

Not easy. Not hard. Huge pump. Same deal with 90's next time.


Behind the Neck Pulldowns
2 warm up sets
180 x10, x6, x4 -15 seconds between sets.


Barbell Rows
1 warm up set
225 x5. Forgot straps. ****
135 x15
135 x15


Hammer Strength Shoulder Press
1 warm up set
Two 45's per side x10, x4, x3 -15 seconds between sets


Oblique Torso Twist
5 sets of 25 ea side


Hill Sprints
6 sets of 50 meters @ 90% max effort

Solid workout. Brutal ending with hill sprints.

[gtslmfao]

"A" DAY

Warm up: 10 minute jump rope 30 seconds off/30 seconds on. Light stretching

Hack Squat
4 warm up sets
365 x 5
405 x 5
415 x 5 (10 lb pr)

Grinder as usual. Quad pump was insane because I followed up with 225 x 20.

Weighted Glute Ham Raise
1 warm up set
Bodyweight + 50 lbs x10, x5, x4 -15 seconds between sets

Nautulus Leg Press Machine
2 warm up sets
480 (whole stack) x10, x4, x3 -15 seconds between sets

Not very challenging, more or less did it for the extra volume..

Hanging Leg Raises (friend throwing my feet back down)
3 sets of 15-25

Running Box Jumps
36" Box
40" Box
40" Box
42" Box

Easy.

Legs are toast. Hopefully they feel good enough to do my hill sprints two days from now. "B" Day coming up soon

[gtslmfao]

"A" DAY

Speed Deadlifts
3 warm up sets
365x3
405x3

Flat DB Press
2 warm up sets
90's x12, x4, x3 -15 seconds between sets

Pretty easy, I was hoping for more though. 95's next A day.

Chest Supported Rows
1 warm up set
90 x 14, x6, x2 -15 seconds between sets

Pretty smooth. I did these super strict. I don't use much momentum at all until I go over 3 plates, which I will in the near future.

Seated Barbell Press
1 warm up set
135 x 12, x3, x3 -15 seconds between sets

Unusually hard. I've hit this for a set of 20 before. Weird...

Behind the Neck Pulldowns
1 warm up set
190 x7, x3, x3 -15 seconds between sets

Ab/Oblique Work
5 Minute ab circuit that some total babe on my track team wanted to try with me. I can confirm it was in fact hard

Instead of hill sprints, I finished with some cardio. 1 mile eliptical, 2 miles spin bike.

[gtslmfao]

"B" DAY (yesterday)

Took a few days off feeling under the weather. Back at it.

Hack Squat
3 warm up sets
365 x5
405 x5
425 x3 wanted 5. damn. Try again next time

Nautilus Leg Press Machine
400 x 18, x8, x4 -15 seconds between sets

Dumbbell SLDL
1 Warm up set
85's x 8, x4, x3

Decided to switch it up a little day. Was a nice change from glute/ham raises.

Calves
Jump rope intervals

Ab Machine
3 sets of 12 w/ stack

Single Leg Box Jumps
10 each leg onto a 18" box
10 each leg onto a 24" box

The leg pump is real. Will log "A" day tonight. I left out arms yesterday so I could do my heavy pressing and rows tonight.

[gtslmfao]

"A" DAY

Deficit Deadlifts (2")
4 warm up sets
315 x 3
365 x 2
405 x 1

Flat DB bench
2 warm up sets
100's x8, x2, x1 -15 seconds between sets

Pretty disappointed here. Trying 100's again next workout.

Nautilus Pulldown
1 warm up set
240 x8, x4, x2 -15 seconds between sets

Nautilus Seated Row
240 x8, x3, x2 -15 seconds between sets

Skipped shoulder movement because I had a weird ache. Learning to listen to my body... 8)

Hill sprints
6 sets of 90% max effort on ~80m hill