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  1. #61
    Registered User RaZay's Avatar
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    RaZay is offline
    4 June 2015
    Warm up –stretches drills

    Clean 3x6 @70kgs (155lbs)

    Bench 3x10 @60kgs (135lbs)

    Squat 3x6 @100kgs (220lbs)

    Box jumps 4x10

    Step ups 4x10


    Warm down and stretches

    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  2. #62
    Registered User RaZay's Avatar
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    RaZay is offline
    7 june 2015

    Warm up –stretches drills

    Bench 3x10@ 60kgs

    Pull ups 3x10

    Dumbbell shoulder press 3x12@ 20kgs

    Deadlifts 3x7@120kgs

    Seated Tricep dips 3x12@20kgs

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  3. #63
    Registered User RaZay's Avatar
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    RaZay is offline
    8 June 2015

    Warm up –stretches drills

    Jumps over high (4)hurdles run 30m x4

    High knees with ankle wts 50m then 50m without ankle wts x2

    40m turn around recovery 40m

    (4 sets of the 40m runs)

    Power snatches
    1x10 @40kgs (90lbs)
    2x10 @50kgs (110lbs)

    Warm down and stretches
    my YouTube channel

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  4. #64
    Registered User RaZay's Avatar
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    RaZay is offline
    9 June 2015

    Warm down and stretches

    Bound over (7)hurdles then run to 50m x3

    Split jumps 20m then rum 30m x3

    (With wt vest) Straight leg bound for 30m run 30m then 60m without wt vest

    30m then 50m (turn around recovery)
    Do 4 sets of this run

    120m tempo run

    Warm up –stretches drills

    my YouTube channel

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  5. #65
    Registered User RaZay's Avatar
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    RaZay is offline
    Been busy with Uni at the moment so I have not been able to get to the track and train or get to the gym. I will most likely be getting back to the track and the gym next week, when I have more time I will be putting up more blogs and more videos to keep up to date with all my training.

    Really have to reorganize my time so that I can get to the gym more often as well as the track.
    my YouTube channel

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  6. #66
    Registered User RaZay's Avatar
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    RaZay is offline
    5 August 2015

    warm up and stretches

    (hops over small hurdles then bound for 50m, tempo for 50m) x3

    bounds for 50m tempo for 50m

    back-kick high knees 50m tempo 50m

    2x50m

    6mins rest

    3X40m

    6 mins rest

    120m

    warm down and stretches

    just got back into the swing of things so really tried to keep things simple, seems like am putting on a lot more weight since I haven't trained in a few weeks. I think I will cut some weight just before the season and see how I do. Am really looking forward to this season especially because I've really focused on looking after myself.
    my YouTube channel

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  7. #67
    Registered User RaZay's Avatar
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    RaZay is offline
    8 august 2015

    Warm up and stretches

    Bench 3x10 @60kgs (135 lbs)

    Deadlift 4x 8@ 80kgs (175lbs)

    Practice jerks @40kgs

    Warm down and stretches

    I am able to go to the gym more so I am going to be getting more Saturday sessions in, really working on my jerk portions of my Olympic movements. I'll be probably doing another gym session this coming week which will focus more on upper body and in particular overhead press to get my jerk higher.
    my YouTube channel

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  8. #68
    Registered User RaZay's Avatar
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    RaZay is offline
    12 august 2015

    Warm up and stretches

    Back-kick high knees 50m bound 50m, Tempo 100m

    March 50m, bound 50m, tempo run 100m

    50mx2 turn around recoveries

    6mins rest

    40mx2 turn around recoveries

    Bench 3x10 @60kgs(135lbs)

    Pull ups 3x10

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  9. #69
    Registered User RaZay's Avatar
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    RaZay is offline
    15 August 2015

    Warm up and stretches

    squats 3x6@90kgs

    clean and jerk 3x6@60kgs

    rotational stability
    using the cable machine
    3 x10 @ 20kgs cable twist hips facing machine

    3 x10 @ 20kgs cable twist back facing machine

    medball throws to the wall 3x10

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  10. #70
    Registered User RaZay's Avatar
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    RaZay is offline
    18 august 2015

    Warm up and stretches

    Dumbbell press 3x10 @26kgs

    Hammer curls 3x10 @16kgs

    Preacher curls 3x10 @30kgs

    Seated Chest press 3x10 @60kgs

    Pull ups 3x10

    Dips 3x10

    Warm down and stretches

    Last edited by RaZay; 08-21-2015 at 05:39 AM.
    my YouTube channel

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  11. #71
    Registered User RaZay's Avatar
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    RaZay is offline
    22 august 2015

    Warm up and stretches

    Squats 3x6@ 120kgs

    Leg press 3x8@180kgs

    Good mornings 3x10@60kgs

    Leg extensions 3x10@60kgs

    Standing calf raises 3x20@100kgs

    Pull ups 4x10

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  12. #72
    Registered User RaZay's Avatar
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    RaZay is offline
    26 August 2015

    Warm up and stretches

    Stretches for hips and legs in general mostly focused on this as my hips were feeling tighter than usual and my legs were very sore from the leg work out that I did on the Saturday. Also did some foam rolling work on my legs as well.

    Bench 4x5@90kgs

    Pull ups 3x10

    Warm down and more stretches.

    P.S
    focusing more on strength so will be doing lower reps at a higher weight for all my lifts, as will be doing a moderate amount of sets as well approx 3-4 set for the exercises depending on the exercise and how I feel at the time.
    my YouTube channel

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  13. #73
    Registered User RaZay's Avatar
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    RaZay is offline
    29 august 2015

    Warm up and stretches

    60m
    5 mins rest

    50m x2

    5 mins rest

    40m x3

    Warm down and more stretches.


    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  14. #74
    Registered User RaZay's Avatar
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    RaZay is offline
    4 September 2015

    Warm up and stretches

    Overhead press 3x4@60kgs (135lbs)

    Bench press 3x3@90kgs (200lbs)

    Shoulder press 3x6@20kgs (45lbs)

    Dumbbell curls 3x15@16kgs (35lbs)

    Easy bar curls 3x8@30kgs (75lbs)

    Seated chest press 3x5@80kgs (180lbs)

    Lat pull down 3x8@80kgs (180lbs)

    Pull ups 3x10

    Dips 3 x10

    Warm down and stretches

    p.s. also dis a session on the 5th but it wasn't really a full session because there were some junior runners that were at the track so there wasn't much space to train at all. But it was mainly just Olympics lifts and some squats to get some practice in.

    my YouTube channel

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  15. #75
    Registered User RaZay's Avatar
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    RaZay is offline
    17/09/2015

    Warm up and stretches

    (Wt. bag on shoulders, march tall 20m,
    drop bag and back kick high knees 30m
    then tempo run 40m) x2

    (Sled tow for 30m then take-off weight run 30m) x2

    (Back kick high knees 10m then fast tempo for 10m then sprint 40m)
    Walk back recovery x2
    Repeat for 2 more sets.

    Warm down and stretches

    Last edited by RaZay; 09-18-2015 at 08:01 AM.
    my YouTube channel

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  16. #76
    Registered User RaZay's Avatar
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    RaZay is offline
    29 September 2015

    Warm up and stretches

    March with wt on shoulders 20m, drop bag and bound for 30m
    Tempo run 50m

    Hop on left for 2 hops on right for 2 up to 30m, tempo to 60m

    (Tempo runs with wt. vest for 50m
    Turn and run 40m) X4

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  17. #77
    Registered User RaZay's Avatar
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    RaZay is offline
    30 September 2015

    Warm up and stretches

    (Tow sled with wt. for 30m, remove wt. tempo run 40m) X4
    Reduce wt. used for the next few set.

    Warm down and stretches


    p.s had a real short session today but still got in some good runs in.
    my YouTube channel

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  18. #78
    Registered User RaZay's Avatar
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    RaZay is offline
    1 October 2015

    Warm down and stretches

    (Straight leg bound with wt. vest for 40m tempo run without wt. vest for 50m) x2

    (Tow sled with wt. for 30m, remove wt. tempo run 40m) X2

    Deadlifts 3x3@180kgs

    Cleans 3x3@90kgs

    Pull ups 3x10

    Warm up and stretches


    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  19. #79
    Registered User RaZay's Avatar
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    RaZay is offline
    5 October 2015

    Warm up and stretches

    (Tow sled with wt. for 30m, remove wt. tempo run 40m) X3

    Change wt each time from light to heavy then back to light. Repeat for 3 sets of 3.

    Warm up and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  20. #80
    Registered User RaZay's Avatar
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    RaZay is offline
    10 October 2015

    Warm up and stretches

    Squats 4x8@60kgs

    Cleans 4x6@75kgs

    Should press 3x8@40

    Wt swings 3x8@15kgs

    Bench 4x8@80kgs

    Pull ups 3x10

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

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  21. #81
    Registered User RaZay's Avatar
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    17 October 2015

    Warm up and stretches

    Squats 3x3@140kgs (300lbs)

    Leg press 6 plates each side

    Single leg press 3 pates each side

    Good mornings 40 kg (90lbs) dumbell

    Leg extensions 50kgs (110lbs)

    Seated calf raises 30kgs (70lbs)

    Warm down and stretches

    p.s havn't had much time getting to the track. but will do soon as I am going on uni break soon.
    I have been finding more time to go to the gym so getting in more workouts. I'll probly try to get some more explosive exercises in so
    I can keep my fast twitch muscles.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  22. #82
    Registered User RaZay's Avatar
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    RaZay is offline
    Been real busy these days but I am getting in almost 3 good sessions in a day so its a good point. I can get to the track though so its not all that beneficial at all, since the season is on at the moment. I'll be still competing but most likely in the middle of the season. I am hoping to do good this season because I have fixed up alot of the injuries that I had in the past, even though some are a little present they are not as bothersome and I can train to a greater extent than I previously could.

    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  23. #83
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    RaZay is offline
    30 October 2015

    Warm up and stretches

    Squats 3x3@140kgs (300lbs)

    Leg extension 3x10@54kgs (110lbs)

    Box jumps 45”

    Standing calf raises 100kgs (220lbs)

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

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  24. #84
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    6 November 2015
    Warm up and stretches

    Incline Dumbbell press 3x6@32kgs (65lbs)

    Bench press 3x6@80kgs (175lbs)

    Overhead press 3x5@50kgs (100lbs)

    Box jumps 45” for10

    Pull ups 4x10

    Warm down and stretches

    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

    https://twitter.com/RaZay_Sprints

    Snapchat
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  25. #85
    Registered User RaZay's Avatar
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    10 November 2015

    Warm up and stretches

    60m
    4mins rest
    50m
    4mins rest
    40m
    4mis rest
    30m

    Snatches
    3x6@ 40kgs

    Warm down and stretches


    11 November 2015

    Warm up and stretches

    Bench 5 @ 100kgs (220lbs)
    4reps @ 100kgs
    3reps @ 100kgs

    Clean 3x6@75kgs (180lbs)

    Box jumps 45”

    Warm down and stretches


    P.S. First time I was able to hit 100 kgs for 5, got to 4 on the next attempt but failed. this says to me that some of the benching I've been doing is paying off because my form was really clean when I did it at the time. Also could have been me playing around with my technique especially my lift off but looking to try again in the future if that's the case. looking to get to a 120kgs max bench or close to 130kgs in the future. not a real big deal for me but just a small target to reach in the near future.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  26. #86
    Registered User RaZay's Avatar
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    RaZay is offline
    12November 2015
    Warm up and stretches

    Bench
    3@90kgs (200lbs)
    1@105kgs (230lbs)
    1@110kgs (240lbs) PB

    Deadlifts 3x3@140kgs (300lbs)

    Pull ups 3x10

    Practice starts

    Warm down and stretches

    24 November 2015

    Warm up and stretches

    Clam shells with band 20 each side

    Back-kick high knees 100m then tempo run 100m
    X2 repeat

    Back-kick high knees with ankle wts 20m take off wts, tempo 30, sprint 40
    X3

    Cleans
    6@60 kgs
    6@70kgs
    5@80kgs
    3@90kgs
    3@100kgs
    Warm down and stretches

    p.s had to take a week off due to some uni work but really going to get back into more training now since I got more time. might not be going for the next two weeks but sure will after the that. looking to run in comp soon as the season has started.

    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

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  27. #87
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    RaZay is offline
    26 November 2015

    Warm up and stretches

    Clam shells with band 20 each side

    Back-kick high knees 50 tempo run 50m
    X 2 repeat

    Tow with sled 5kgs then 10kgs for 20m
    Release tow then sprint 40m
    X 4 repeats

    3x30m block starts

    Warm down and stretches


    28 November 2015

    Warm up and stretches

    Squats 3x8@75kgs

    Single leg squats 3x6@75kgs

    Deadlifts
    3x6@90kgs
    3resps @ 140kgs
    Single @ 160kgs
    Single @190kgs

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

    https://twitter.com/RaZay_Sprints

    Snapchat
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  28. #88
    Registered User RaZay's Avatar
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    14 December 2015

    Warm up and stretches

    Clam shells 20 each side

    Side steps with band 10 going left 10 right

    March with sled 20m straight leg bound 30m tempo 30
    X2

    80m
    4min rest
    60m
    4mins rest
    40m

    Warm down and stretches


    15 December 2015


    Warm up and stretches

    Bench
    3x6@80kgs (175lbs)

    Pull ups 3x10

    Cleans
    5x3@60 (135lbs)

    Snatches
    3x3@70 (160lbs)

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

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  29. #89
    Registered User RaZay's Avatar
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    RaZay is offline
    17 December 2015

    Warm up and stretches

    Cleans 3x6@60kgs (135lbs) warm up

    6@70kgs (165lbs)
    6@80kgs (185lbs)
    3@90kgs (200lbs)
    3@100 kgs (220lbs)

    Competition was on at the track so was not much room to train. I was also watching some of the other guys competing.

    Warm down and stretches


    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

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  30. #90
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    RaZay is offline
    21 December 2015

    Warm up and stretches

    Mostly a stretching session, work on my back and hip flexors as they were a little tight. Weather was not good as well

    Bench 3x10@60kgs (135lbs)

    Good Mornings 3x10@20kgs (45lbs)

    Pull ups 3X10

    Warm down and stretches


    22 December 2015

    Warm up and stretches

    Squats 3x5@100kgs (220lbs)

    Hops up stadium stairs with both legs x3
    Hops up stadium stairs with both legs with weight vest x3

    Hops up stadium stairs with both legs x3

    Clean pulls 10@50kgs

    Hops up stadium stairs single leg x3

    Kettle belt swings 16kgs (38lbs) kettle bell

    3x50m sprints walk back recoveries

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

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