High School Sprinter Log

[Dnuu]

Last day of the phase.

Bench
1x3 at 155 lbs
1x4 at 160 lbs
1x2 at 165 lbs

Dumbbell Row
3x6 at 60 lbs

Lateral Raises
3x6 at 20 lbs

Lat Pulldown
3x6 at 110 lbs

Bicep Curl
3x10 at 25 lbs

Next phase is just max testing up to 4 reps, pretty certain I can hit all 4 lifts for 4 reps easily next week. When I do, I'm projected to increase my total by 40 lbs, which is pretty good, 30 lbs of them being from the legs.

Set my mind today about what I'm gonna do after I'm done with the program. I'm going to do Candito's Linear Program Strength/Control to at least maintain my strength, but hopefully squeeze out 5-10 lbs more on my leg lifts. Gonna try to incorporate some oly lifting stuff as well, but nothing too heavy, just the bar to get technique right. I'll do that for about 4 or 5 weeks until indoor track starts. That's when I'll have to think about in-season training to maintain strength, which I hopefully will.

[Dnuu]

Good squat day today.

Deadlift ()
1x5 at 135 lbs
1x5 at 185 lbs
1x3 at 225 lbs

Squat
1x3 at 45 lbs
1x3 at 135 lbs
1x3 at 185 lbs
1x1 at 225 lbs
1x5 at 235 lbs (1-4x range)
1x1 at 250 lbs
1x1 at 265 lbs (all-time pr)

Box Squat
1x4 at 175 lbs
1x4 at 180 lbs
1x3 at 185 lbs

Pretty happy with my squat numbers today. The last time I did this day the last cycle I did 1x8 at 225 lbs, low bar and with a belt. Today I did it at 1x5 at 235 lbs, high bar and no belt. My back felt strong throughout too, even after deadlifting to warm up since the squat racks were taken. Maybe I can squeeze out a 2x body weight squat next month. This was the last squatting day of the cycle. Tomorrow I will bench and the day after that I will box squat.

[Dnuu]

Last bench day.

Bench
1x3 at 45 lbs
1x3 at 95 lbs
1x3 at 135 lbs
1x3 at 155 lbs
1x4 at 170 lbs

Dumbbell Row
3x6 at 60 lbs

Lateral Raises
3x6 at 20 lbs

Lat Pulldown
3x6 at 110 lbs

Ab Circuit
3x10 Decline Sit-ups with 12 lbs ball
3x10 Dip Station Leg Raises

Going fo' fo' fo' like Mose Malone on my max lifts. I feel it. Tomorrow is the last day of the phase with easy box squat. Gonna run something more leg dominant after, the search starts now.

[Dnuu]

Program is over. 2spooky4me

Box Squat
1x4 at 45 lbs
1x4 at 135 lbs
1x4 at 225 lbs
1x4 at 250 lbs (working set)
1x4 at 275 lbs
1x4 at 295 lbs
1x1 at 315 lbs

Romanian Deadlift
3x6 at 185 lbs

Leg Press
3x6 at 385 lbs

Machine Ab Crunch
3x10 at 105 lbs

Smashed box squat today. Overview in next post.

[Dnuu]

Second run through of Candito's Six Week Program still yielded the same great results, maybe better, as the first run through and I will run it again since I have the time. I only run the first five "weeks", which is actually more like four weeks, which is more than enough time, and if it's not, it'll only interfere with the start of track for like, two days.

Here is my progression from projected maxes (actual maxes done on box squat and squat were done tired)

Squat
280 lbs belt and low bar (beltless was 245 lbs) -> 270 lbs no belt and high bar (decrease here but its really a gain) +25 lb gain
Bench
170 lbs -> 185 lbs +15 lb gain
Box Squat
270 lbs -> 320 lbs +50 lb gain

Too lazy to look back but I think this progress was better than the first one surprisingly. I say that because the best results usually come from the first run through of any program.

Some changes I made to the program this time around is that I changed around some accessories. I'm not sure if I changed all of them but I'm pretty sure I did. I also changed my squat stance to be a bit narrower, along with changing to high bar. Left the belt at home too. I did this because there's no point in squatting low bar or wearing a belt unless you actually train for lifting. Traded out deadlift for box squat too, because for one, I suck at deadlifting, and two, I feel box squat transfers more to sprinting than a deadlift does.

Though it appears I got weaker in my squat, I actually got stronger. My squats feel very quick, faster than what I was able to do with a belt and low bar. Quads and hammies are definitely stronger, and they look more defined as well. Bench went up well too, I feel more confident in it now as it was one of my more weaker lifts before. Not that it really matters to track though, but it's my belief you treat the body like a machine and take care of all the parts. Box squat was the new addition, and it went up the most out of all the lifts. I feel this exercise benefited me the most. It made me feel stronger out of the hole on regular squat, and it definitely increased my explosiveness.

As I said before, I think I can squeeze one more cycle in before the track season starts, and I feel that it would be beneficial to me to feel my strongest going into this indoor season. I hope to get that 2x bodyweight squat and 2.5x bodyweight box squat this cycle, and I will. After that, it's all maintenance and indoor track. Good things are gonna happen this year. I feel it.

[Dnuu]

This man harvests Asiatic clams in 14 degree water AND HE NEVER GIVES UP. NEVER GIVE UP!



All jokes aside hard work pays off. First day of the third run through of this program, the weights are starting to look scary.

Squat
4x6 at 210 lbs

Box Squat
2x6 at 250 lbs

Romanian Deadlift
3x8 at 155 lbs

Single Leg Romanian Deadlift
3x8 at 60 lbs

Weighted Ab Crunch
3x10 at 105 lbs

All weights went up surprisingly fast. I'm surprised because I barely gave myself rest between this cycle and the last. I'm gonna have to do 210 lbs for 10 next week and I can already tell I'll be able to do that next week.

[Dnuu]

Bench.

Bench
1x10 at 95 lbs
1x10 at 125 lbs
1x8 at 140 lbs
1x6 at 145 lbs

Dumbbell Row
2x10 at 55 lbs
1x8 at 60 lbs
1x6 at 65 lbs

Seated Dumbbell Shoulder Press
2x12 at 25 lbs
1x10 at 30 lbs
1x8 at 35 lbs

Lat Pulldown
2x12 at 80 lbs
1x10 at 95 lbs
1x8 at 110 lbs

Bicep Curls
3x12 at 15 lbs

Relatively easy stuff. No struggle.

[Dnuu]

Had to make up a workout I missed on Monday, did less exercises though cause too much volume to do twice in a row.

Bench
1x10 at 95 lbs
1x10 at 125 lbs
1x8 at 140 lbs
1x6 at 145 lbs

Dumbbell Row
2x10 at 55 lbs
1x8 at 60 lbs
1x6 at 65 lbs

[Dnuu]

Legs were a bit sore today so I skipped out on accessories.

Squat
4x8 at 185 lbs

Box Squat
2x8 at 225 lbs

Machine Ab Crunch
3x10 at 105 lbs

Easy ****.

[Dnuu]

Last day of the phase.

Bench
1x11 at 150 lbs (AMRAP)

Dumbbell Row
2x10 at 55 lbs
1x8 at 60 lbs
1x6 at 65 lbs

Seated Dumbbell Shoulder Press
2x12 at 25 lbs
1x10 at 30 lbs
1x8 at 35 lbs

Lat Pulldown
2x12 at 85 lbs
1x10 at 100 lbs
1x8 at 115 lbs

Bicep Curls
3x12 at 20 lbs

Didn't realize it but bumped up weight on some accessories. Almost died benching but my spotter came in the clutch and saved me from death by stupidly pressing over the head on a grinder. On Sunday I gotta squat 210 for atleast 10 reps and I plan to get 10.

[Dnuu]

Today was hell, but atleast I ain't doing Smolov!

Squat
1x10 at 210 lbs (AMRAP up to 10)
5x3 at 215 lbs

Box Squat
3x8 at 245 lbs

Romanian Deadlift
3x8 at 160 lbs

Machine Ab Crunch
3x10 at 110 lbs

A lot of volume and a lot of heavy. Luckily I got three days of rest on legs until I have yet another day like this, except with 215 lbs. The lifts today though felt great even though I felt tired. The good thing is that my form stayed solid even when tired, so my lower back does not hurt at all. Tomorrow is a bench day, looks easy.

[Dnuu]

More bench.

Bench
1x10 at 135 lbs
1x8 at 145 lbs
1x8 at 155 lbs

Dumbbell Row
2x10 at 55 lbs
1x8 at 60 lbs
1x6 at 65 lbs

Dumbbell Shoulder Press
2x10 at 35 lbs
1x8 at 40 lbs
1x6 at 45 lbs

Lat Pulldown
1x10 at 95 lbs
1x8 at 110 lbs
1x6 at 130 lbs

This was pretty easy, the set of 8 at 155 lbs on bench has a minimum of 6 and a maximum of 8, so 8 is good. Tomorrow is rest, Wednesday is an AMRAP up to 10 of squat.

[Dnuu]

Possibly the last hardest squat day ever of the program, or at least it felt like it.

Squat
1x10 at 215 lbs (AMRAP up to 10)
10x3 at 205 lbs

Romanian Deadlift
3x8 at 160 lbs

Machine Ab Crunch
3x10 at 110 lbs

Last high volume high intensity squat day, finally. These days never felt so bad the last two cycles.... Luckily its back to sets under or at 6 reps the remaining weeks. Maybe the rest of the program will feel easy now!

[Dnuu]

Even more bench.

Bench
1x12 at 145 lbs (AMRAP)

Dumbbell Row
2x10 at 55 lbs
1x8 at 60 lbs
1x6 at 65 lbs

Dumbbell Shoulder Press
2x10 at 35 lbs
1x8 at 40 lbs
1x6 at 45 lbs

Lat Pulldown
1x10 at 100 lbs
1x8 at 105 lbs
1x6 at 110 lbs

Expected to get more on the AMRAP but the chest wasn't feeling it today.

[Dnuu]

I was wrong when I said the hardest squat day was done.....

Squat
3x6 at 230 lbs

Box Squat
2x6 at 275 lbs

This was rough. Had to grind out the last 1-2 reps on regular squat on the 2nd and 3rd set. Regardless, form stayed solid and my lower back was not stressed at all in the lift. Box squat went well though.

[Dnuu]

Bench again.

Bench
3x6 at 155 lbs

Cable Row
3x10 at 90 lbs

Rear Delt Cable Fly
3x10 at 10 lbs

Did some accessories with the homies. Also realized how weak my delts are. Bench went up well, nothing too rough. Rest tomorrow, and last squat day of the phase on Thursday.

[Dnuu]

Combined two days to catch up on schedule.

Squat
1x6 at 235 lbs (max set up to 6)

Box Squat
1x8 at 245

Bench Press
2x4 at 160 lbs
1x6 at 160 lbs

This was a heavy day that actually felt good. 235 went up easier than 230 on squat. Also was the last day of the phase. About two more weeks to go.

Found out that my season starts on December 4th with a "tryout". Don't really actually think it's a tryout, unless we get like, 12939 people on the team. Our last year's team was not that stacked, but I guess some more people are joining in. All I know is that I can say I was the OG on guy's indoor along with one of my boys. B) That being said, this date is perfect because December 3rd is the last workout on this program, and it's only a set of box squat for the 4RM test week. I'll be recovered during that week and more than ready for indoor.

I'm not sure how I'll lift in season to maintain the strength gains from the cycles of Candito's program I completed. I have a rough idea of what I'll do, knowing that I will work out once every two days, full body, focusing on only major lifts. Probably squat, Romanian deadlift, bench, and power cleans. Not gonna work heavy either, working less than 90% of my maxes. Instead, I'll lift with a focus on speed. I'll research more about in season training to get an idea, but I'm hyped and can't wait until track starts again.

[Dnuu]

I am also a lifter with a year of experience, so here are my lifts aswell. I don't do maxes at the fear of being an idiot and getting injured.

Squat - 205 lbs x 5
Deadlift - 225 lbs x 5 (have not done in a while)
Bench - 150 lbs x 3

Looked back at this and laughed because of the leaps and bounds I've made in the past 4-5 months.

First day of the fourth phase.

Squat
1x3 at 235 lbs
1x3 at 240 lbs
1x3 at 245 lbs

Box Squat
2x6 at 275 lbs

Romanian Deadlift
3x6 at 165 lbs

OG Ab Circuit
5x10 Decline Sit-ups
5x10 Dip Station Leg Raises

Weights moved fast today, and it felt light. All that squatting like hell the last two weeks are probably why. Bench tomorrow.

[Dnuu]

Bench.

Bench
1x3 at 155 lbs
1x3 at 160 lbs
1x3 at 165 lbs
(skipped warm-up)

Dumbbell Row
3x6 at 65 lbs

Dumbbell Shoulder Press
3x6 at 45 lbs

Bicep Curls
3x10 at 20 lbs

EZ $$$.

[Dnuu]

Skwat

Squat
1x3 at 245 lbs
1x2 at 250 lbs

Box Squat
1x3 at 290 lbs
1x2 at 300 lbs

Romanian Deadlift
3x8 at 170 lbs

OG Ab Circuit
5x10 Decline Sit-ups
5x10 Dip Station Leg Raises

All lifts moved fast.

[Dnuu]

Second to last day of the cycle!

Squat
1x3 at 260 lbs

Bench
1x2 at 180 lbs

Cool-down
1 mile at 10:00 pace

Daily reminder that the work you put in = the results. Since I missed some bench days and offset the days as well, I was not able to progress as well as I wanted to on bit. However, since I almost died squatting hard every workout, I was able to do three reps with five below my previous max.

I have one more day of lifting left in the cycle, and first day of practice is on Saturday. Gonna start running a mile after every workout just to get in the feel of it again, probably gonna work it down to about 6:30 pretty easily. Probably said this before, but I'm really hyped for the season.

[Dnuu]

Gonna start running a mile after every workout just to get in the feel of it again, probably gonna work it down to about 6:30 pretty easily.

LOL, that didn't work out, but however.... other times got pretty good, team just tested them today

55m
7.69 -> 6.92 (handtimed, anywhere from 7.2-6.7) (3rd on team)

200m
26.59 -> 26.7 (this is good, will explain) (2nd on team, which is somewhat disappointing)

1600m
6:40 in Sperry's during freshman year -> 8:05.5 in running shoes (okay this is bad, but I ain't long distance!)

As we can see I completely beat my goal of the season already, and I thank the weight training for that. I was also able to keep within my 200m time without any track work since around the end of June to beginning of July. I know this will be fixed once I get the gears un-rusted. I feel 24.5 will be in my reach during this season.

I expected this because the first few meters rely on the weight room and the power of the legs, something I focused on a lot the past six months. This improved my 55m greatly, even if it's only the upper time of hand-timing inaccuracy. I will be able to run all the short-distance events on the team because I was top four among the events, so that's also great. I won't log my sprinting workouts here, but I will post meet reports. From now on this is Phase 2 of this log. To recap on weight room numbers.

Body weight
132 lbs -> 135 lbs

Squat
231 lbs (projected) -> 275 lbs (projected)

Box Squat
285 lbs -> 320 lbs (projected)

Bench
159 lbs (projected) -> 190 lbs

[SprinterChick]

That's awesome that you're on the team for short sprints... well done!

And you're not alone - I started running with 5k's and hated it then switched to 400/800m and now it's short sprints and hurdles. And I found out that my mile just keeeeeps getting worse (whoops, I don't care) but my 60m and 100m have been helped out a LOT by doing heavy compound lifts as you have. Keep doing what you're doing and best of luck!!!

[Dnuu]

That's awesome that you're on the team for short sprints... well done!

And you're not alone - I started running with 5k's and hated it then switched to 400/800m and now it's short sprints and hurdles. And I found out that my mile just keeeeeps getting worse (whoops, I don't care) but my 60m and 100m have been helped out a LOT by doing heavy compound lifts as you have. Keep doing what you're doing and best of luck!!!

Thanks! The heavy compound lifts did indeed help me improve all of my indoor times, and I only hope for the best for outdoor now!

[Dnuu]

Indoor season has ended, I just did my last meet. I guess logging my in-season workouts failed since I barely went into the weight room and did any meaningful work, but regardless I'm pretty sure the leg strength is there still, but the upper body strength which I don't care too much about has fallen. To be honest with myself, I am relatively OK of how this indoor season went. Here are my improvements from my last year's freshman personal best to this year's sophomore season.

55m - 7.69 -> 7.54 (2% growth)
300m - 46.53 -> 43.67 (6.5% growth)
200m - 26.59 -> 25.15 (split) (6% growth)

Overall, I had the third fastest 300m time, 55m time, and the best 200m split on the team. I ran the 200m four times, the 55m three, and the 300m only once. Our 4x200m relay was off of states by 1.66 seconds, which is a big bummer. We are all sophomores though so there is still room for growth. I am happy that I improved, but I feel like there was much more that could have happened. I thought I was doing everything right in the summer, but in the middle of the season I realized what I did was wrong.

Fast times are made mostly on the track, and supplemented in the weight room. Looking back on my summer training, I can see that I thought that fast times were made on the weight room, and that the track was supplementary. I'm going to be sure to keep note of this the next six month off season I have during the summer and emphasis work on the track and weight room work that directly benefits sprinting, such as power cleans and hip exercises.

Another thing that I learned this season is that I absolutely love the longer sprints now. Yeah, I'm still down with the 55m in indoor, but I would definitely love to be a 200/400m runner in outdoor. I'm a strong finisher, and I have no doubt in my mind I can excel if I only focus on those events during outdoor.

Now, onto outdoor season in a month, here are my goals.

200m - 25
400m - 58

Indoor season has definitely prepared me to hit these times, and I think it's possible. To prep during the one month off season, I will continue to do some sprint work, and go back to the weight room and hopefully get my numbers back. The strength is there no doubt, it just needs to be pulled out of me after solely running daily with, like, one weight room day every two weeks.

[Dnuu]

Today I tested maxes to get a baseline of where my strength was after two months.

Squat
1x10 at 45 lbs
1x8 at 135 lbs
1x5 at 185 lbs
1x5 at 205 lbs
1x3 at 225 lbs
1x1 at 245 lbs (grind grind grind)

Bench
1x10 at 45 lbs
1x10 at 95 lbs
1x8 at 115 lbs
1x1 at 135 lbs
1x1 at 170 lbs (moderately surprised)

Romanian Deadlift
1x1 at 135 lbs
1x1 at 225 lbs (surprising light in a sea of darkness)

Power Clean
1x1 at 95 lbs
1x1 at 115 lbs
1x1 at 125 lbs (ew)

I kept 90% of my strength in all my lifts, taking into account that I maxed everything in a period of an hour, so I'm OK with this. My body actually feels pretty decent right now too, not too sore. I'm going to spend the rest of this week getting my body used to lifting again, and then I'll be back to it on a program on the 15th. I'll have a month of prep before outdoor starts, which is on the 16th of March. I'm going to run a variant of 5/3/1, as its going to be the only program that will fit into the month I have. I'll also be using the track once it melts down, which should be soon.

[SprinterChick]

Thanks! The heavy compound lifts did indeed help me improve all of my indoor times, and I only hope for the best for outdoor now!

Yup, something most people don't get is that in sprinter-land isolation moves are useless unless you need them to improve a compound lift. They definitely help and it's awesome your indoor times have improved. Best of luck with outdoor season!

[Dnuu]

Today I benched.

Bench
1x20 at 45 lbs
1x6 at 95 lbs
2x6 at 135 lbs
1x6 at 145 lbs
1x2 at 155 lbs

Bent Over Barbell row
1x10 at 45 lbs
1x10 at 90 lbs
1x10 at 85 lbs
1x10 at 75 lbs
1x10 at 70 lbs
1x10 at 60 lbs
1x10 at 50 lbs

Dumbbell Curls
3x10 at 15 lbs

Just getting some feeling into my bench back, nothing too special.

[Dnuu]

Legs.

Power Clean
1x5 at 70 lbs
1x5 at 90 lbs
1x7 at 100 lbs

Romanian Deadlift
1x5 at 135 lbs
1x5 at 155 lbs
1x10 at 175 lbs

Paused Romanian Deadlift (below knee)
1x10 at 120 lbs
1x10 at 105 lbs
1x10 at 100 lbs
1x10 at 90 lbs
1x10 at 80 lbs

Barbell Lunges
3x10 at 65 lbs

Single Leg Calf Raise
3x10 at 90 lbs

Single Leg Curls
3x10 at 10 lbs

Plank
3x1:00 minutes

Single leg game is weak.

[Dnuu]

Yesterday was my heavy upper and light leg day.

Bench
1x20 at 45 lbs
1x5 at 105 lbs
1x5 at 120 lbs
1x10 at 135 lbs (yay)

Pause Bench
1x10 at 90 lbs
1x10 at 85 lbs
1x10 at 75 lbs
1x10 at 70 lbs
1x10 at 60 lbs

Squat (focusing on exploding up)
1x5 at 45 lbs
1x5 at 90 lbs
1x5 at 115 lbs
1x5 at 135 lbs

Front Squat
1x10 at 100 lbs
1x10 at 90 lbs
1x10 at 80 lbs
1x10 at 75 lbs
1x10 at 60 lbs

Barbell Rows
1x10 at 90 lbs
1x10 at 85 lbs
1x10 at 75 lbs
1x10 at 70 lbs
1x10 at 60 lbs

Dumbbell Curls
5x10 at 15 lbs

Plank
3x1:00

Bench strength is feeling strong. I think it's almost back. Legs don't feel sore today as well, so that's also good. I like this day because I get proper volume for my upper body since I only do it once a week, then I get to get blood flowing in my legs without making them sore, ready for the heavy squat day.