Tuesday, June 26, 2007
Having priorities in training and in life are obviously a good thing. Training wise I have narrowed down my goals to the following:
1) Maintain stability in lumbar spine and continue to heal from my Disc herniation last year.
2)Continue to sprint at least once per week and run as fast as I can. My goal is to return to running the 100 meters in less than 11 seconds (my PR is a 10.72). I would be very happy getting to a 10.8 again. Two meets ago I ran a 12.2 (worst race of my life) and then followed it up with an 11.7 (still slow, but much better than the 12 second joke). As long as my back tolerates it well I will continue to sprint. If there is pain, I will take a break. I would rather function well and feel great than sprint and live with pain. So far so good.
3)Get damn strong at pull ups and pressing. Pull ups with the BEAST (2 reps) and 2 reps with the BULLDOG on the Press. I'm close to getting one with the BEAST on the pull up (a couple of inches away from my chin.) My press is pathetically far away. Although I was very encouraged by what Kenneth Jay said at the June RKC, in order to Press Heavy you have to press all the time, and not light either. I have my work cut out for me on the press. I am naturally a much better puller than presser. I feel that the heavy pull ups will help my pressing.
4) Be able to do some pistols again. A couple of years ago I could bang out 5 reps on each leg with a 40 pound weight. Now I can do 1 rep with the 24kg on the right and ZERO reps with any weight (even bodyweight ) on my left. Since my back injury I have developed quite a left hip weakness that I am still trying to figure out. The jump stretch bands seem to be a nice help as it allows me to at least get down into the bottom position. My left psoas is tight, rigid and weak, I can feel it.
A-1 Weighted Pull Ups
24kg 5,5,5,5,4 = 24 reps (these felt really good - powerful pull!)
B-1 Clean + Squat + Press
32kg 3/3 x 5 sets