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Scott Kustes
08-09-2008, 10:13 AM
First day back after a three-week post-meet layoff to let the shin splints and hamstring heal.

Light Tempo
8 x 400m, 1:30 target (~65% intensity), 3:00 rest
Actual times: 1:26, 1:24, 1:23, 1:29, 1:28, 1:29, 1:25, 1:29

Set an easy pace of 1:30 for the day, just something to get the legs moving again. The hardest part was not going out and blowing away the target.

Derek Simonds
08-09-2008, 12:28 PM
Very Nice. Glad you are back.

Scott Kustes
08-18-2008, 02:39 PM
Boy, I can tell I'm going to have to work to keep this updated.

Friday, August 15
Short speed-endurance
6 x Cross-Drill (http://www.sport-fitness-advisor.com/speedendurance.html) (see last entry)
Times: 37, 41, 43, 44, 47, 45 seconds

Verdict: Cajun for lunch was a bad idea

Scott Kustes
08-18-2008, 02:40 PM
Short tempo session:
5 x 200 @ 32 second pace
Times: 27, 30, 30, 31, 32

Verdict: Shin splints still there a bit, but not too bad. I need new shoes.

Derek Simonds
08-18-2008, 08:10 PM
I told everyone at my work that I know someone who is 83% as fast as Bolt. Very good statistic. :D

Scott Kustes
08-19-2008, 07:02 AM
Haha...nice! Oh, and that was a 3 minute rest between reps.

Scott Kustes
08-22-2008, 11:23 AM
Speed-Endurance:
4 x 50m Pyramids (http://www.sport-fitness-advisor.com/speedendurance.html) (2nd entry), 90 seconds rest, on grass.

Verdict: Yep, still in need of new shoes. Only 5 hours of vodka/club soda-laden sleep is not conducive to being on top of your game either. Felt pretty explosive though and am learning to stay down for about 20m to accelerate more smoothly.

Scott Kustes
10-01-2008, 03:33 PM
Lost motivation for awhile after 1.5 shoulder dislocations and such. Getting motivation back, bought new shoes yesterday, and hit the track today. Also joined a new gym since my affiliate left town. So here goes:

Tempo
6 x 400m @ 22 secs per 100m (1:28 target)
Times: 1:25, 1:25, 1:22, 1:26, 1:23, 1:26

Kept it a bit slower, had to work to keep from outpacing the clock by too much. Just wanted to get the legs back. Probably spend a week in ramp-up mode.

George Mounce
10-01-2008, 03:51 PM
I tried to run a 400 today at a 1:35 pace (I had no reason to go faster for my fitness test), and it ended up being a 1:04, then 0:58, then 1:40-2:00 every time for my 1.5 mile run. Do you have any hints on how to slow down your pace.? It is the thing I really, really suck at. I was trying to pace for a 9:30, 1.5 and I ended up running a 9:35 but I used it all up at the beginning.

Methodology other than "run a 1:35 and get used to it" would be appreciated. :D

Scott Kustes
10-02-2008, 06:35 PM
It is kinda tough. I set my watch on a countdown timer for 100m splits. So for a 1:28 tempo, I'll set it at 22 seconds so I can get a read of where I am at each 100m. If I'm way ahead, I'll pull back a little. If I'm behind, I can speed up.

As for methodology, it's really just focusing on "staying back" and not striding through as hard. I can almost feel myself putting on the brakes, keeping the torso more upright rather than forward. I don't bring the feet all the way through to my butt, though that's less a conscious thing and more a result of pushing off with less force. It's obviously not the form I would typically use, but I'm just making sure my legs are up to the task. I'll probably do one more tempo session at a similar pace, maybe a 1:24, then start cranking it back up.

Scott Kustes
10-03-2008, 09:22 AM
Squats
3x3 @ 245lbs - focused on sitting back and getting deep

Deadlift
3x3 @ 355lbs

Bench Press
5x3 @ 95lbs - trying to get the shoulder back in shape

500m Row
Finished off the workout with a 500m row...only hit 1:36.3, way off my best mark.

Verdict: Legs are pretty well like rubber right now. Which is sad considering those weights aren't that high compared to 2 months ago.

Scott Kustes
10-04-2008, 12:16 PM
2 mile moderate hike today. Legs are pretty sore from yesterday. Head is in a fog from last night...celebrated the finalization of the divorce a bit hard, though luckily not TOO hard. :)

Scott Kustes
10-08-2008, 01:18 PM
Squats
250x3
255x3x2

Was going to do 3 sets at 250, but the first set went up so easily that I upped the weight a touch for the last two sets. Good news is that 245 was tough last week. 255 was pretty easy this week. It's coming back quickly.

Added in some hang power cleans, pullups, Turkish getups, and general shoulder work. It needs lots of work.

Mike ODonnell
10-08-2008, 03:44 PM
try some ring pushups.....that helped me alot...and I have had plenty of shoulder injuries (and continue to as I still crash into hockey boards). My motto, start from the little muscles out.....as you are only as strong (or stable) as your weakest muscle.

Scott Kustes
10-09-2008, 04:16 PM
Will give that a shot. TGUs are excellent shoulder work.

Speed-Endurance
6 x 30m Pyramid (cone every 5 meters, run it like a suicide), 90 seconds rest
Times: 0:52, 0:58, 1:02, 1:04, 1:12, 1:08

Verdict: Deteriorated quickly. Legs drained from squats yesterday.

Jacob Rowell
10-09-2008, 06:18 PM
Bold move squatting and deadlifting heavy in the same workout. What are your 1RMs?

Good luck getting those numbers back up. Sure it won't be too long.

Scott Kustes
10-10-2008, 08:00 AM
No clue what my 1RM is right now. Last time I tested, I was at 315 squat and 455 deadlift. I don't typically do both in the same workout.

Scott Kustes
10-10-2008, 11:04 AM
Light workout today...general shoulder work, Turkish Getups, double unders, Hang Power Cleans.

Scott Kustes
10-13-2008, 10:06 AM
Sunday, Oct 12th, 2008
Set out for a 2ish hour trail ride. Made it halfway before dislocating my....pedal. Now the bike needs some work and perhaps a bit of Loc-Tite or JB Weld before being rode again.

Today
10x3 Back Squat
First five sets (build up): 225, 235, 245, 265, 285 (form sucked)
Last five sets (back off): 265, 245, 225, 225, 225

Meant to drop to 245 from 285 (~85%), but Meathead Math failed me. I thought "Damn that 245 is heavier than I expected it to be...oh." Then 245 was too much, so I finished out at 225 and will probably spend the rest of today and tomorrow whining, crying, and generally complaining.

Scott Kustes
10-17-2008, 06:56 AM
Speed-Endurance
5 x Hollow Sprint

- Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone.
- Turn around and repeat always alternating jogging and sprinting. Work for 2 minutes and then rest for 2 minutes.

The change from 70 degree mornings to 45-50 degree mornings, virtually overnight, sucks. Polished off the workout with 3 cups of high-quality coffee, 6 eggs with thyme, and some leftover sweet potato with coconut cream & oil, cinnamon, and nutmeg.

Scott Kustes
10-21-2008, 05:31 AM
Last Night

Tempo
400m @ 1:20 (20 sec. per 100m) - 1:19
300m @ 0:54 (18 sec. per 100m) - 0:51
400m @ 1:20 (20 sec. per 100m) - 1:17
300m @ 0:54 (18 sec. per 100m) - 0:55
400m @ 1:20 (20 sec. per 100m) - 1:24

Scott Kustes
10-23-2008, 09:22 AM
Yesterday
10x3 Back Squat
First five sets (build up): 245, 255, 265, 265, 265
Last five sets (back off): 245 across

Plenty sore today. Couldn't make the jump to higher weights like I did last week, though more total weight lifted. Think I'm going to try to get to 265 across before trying to increase the weight again.

Scott Kustes
10-24-2008, 12:22 PM
Deadlift
Worked up to a fairly heavy single - 385lbs. Not max, but an effort nonetheless.

Did Good Mornings at 95x10, TGUs at 35x3. Tossed in some pistols and other shoulder work. Decently hard day, but not a blaster.

Scott Kustes
10-28-2008, 05:11 PM
Sunday
4.5 hours on a mountain bike riding trails. I was beat that night and all day yesterday too.

Scott Kustes
11-05-2008, 12:17 PM
Slackin on the updates....
Thursday Oct. 30th
6 x 50m Pyramids

Scott Kustes
11-09-2008, 05:13 AM
Thursday
Short tempo workout
400m @ 1:20 (20 sec. per 100m) - 1:18
400m @ 1:20 (20 sec. per 100m) - 1:20
400m @ 1:20 (20 sec. per 100m) - 1:22
300m @ 1:00 (20 sec. per 100m) - 0:59
300m @ 1:00 (20 sec. per 100m) - 0:59

Legs felt like doo-doo, so I shortened the last two runs. Gotta get out and run more often than I have been lately.

Friday
10x3 Back Squat: 245 lbs for all sets

Changed up the strategy on these to do 10 sets at the same weight instead of fluctuating. Going to go up next session as this was hard, but not exceptionally so.

Scott Kustes
11-10-2008, 03:09 PM
Short blocks/acceleration session
5 x 30m from blocks

Just enough to get the legs moving and used to firing at maximal intensity again. Previously strained hamstring feels great....finally.

Scott Kustes
11-11-2008, 05:54 AM
10x3 Back Squat
255 lbs for all 10 sets. This was much easier than 245 lbs last week. Ready to bump it up again next session. Got weird looks from the guys doing 17 different kinds of bicep and tricep exercises.

Scott Kustes
11-14-2008, 06:17 AM
Last Night
Tempo work

400m @ 1:20 (20 sec. per 100m) - 1:18
400m @ 1:20 (20 sec. per 100m) - 1:17
400m @ 1:20 (20 sec. per 100m) - 1:21
300m @ 0:57 (19 sec. per 100m) - 0:53
300m @ 0:57 (19 sec. per 100m) - 0:55
300m @ 0:57 (19 sec. per 100m) - 0:55

Final 100m of the 400 seems to be getting me as sustaining a faster pace over 300m was no problem. Time to start working 500s for a few weeks.

This Morning
10 x 3 Back Squat: 265 for all 10 sets.

A touch more difficult than the 255 earlier this week. Last rep of the last 4 or 5 sets was a push, though not major struggle.

Scott Kustes
11-16-2008, 12:49 PM
Forgot to add these supplementals:
Last Tuesday - 11/11/08 - Bench press: 95x5, 115x5x2

Friday - 11/14/08 - Overhead press: 85x5x3. First time in months my shoulder hasn't felt like falling onto the floor when doing OHP. Prolotherapy is working.

Today - Speed-Endurance
3 x Cruise and Sprint (Accelerate over 60m to top speed, hold for 40m, decelerate, turn, repeat for two minutes).

Planned to do more, but the lungs were not prepared for sub-40 degree temps. All in all, crappy workout.

Scott Kustes
11-18-2008, 06:42 AM
10x3 Back Squat
275 for all 10 sets.

This stuff really works. I'm not getting exceptionally sore after the workouts, but I'm obviously getting stronger. The 275 was no harder than the previous two sessions at 255 or 265.

Scott Kustes
11-19-2008, 10:13 AM
General shoulder work today. Also did a 115x3x5 on Bench Press, followed by a 1:34.6 500m row....died in the last 150m.

Scott Kustes
11-21-2008, 09:20 AM
10x3 Back Squat
285 lbs for all 10 sets. Going to go up again for Tuesdays session, then take a week off for Thanksgiving. That's an increase of 40 lbs in 2 weeks. Nice!

Scott Kustes
11-26-2008, 07:02 AM
10x3 Back Squat - yet again
290 for all 10 sets. Gonna take a week off (from lifting) and then jump back in next week. 45 lb increase in 2 weeks isn't bad. I'm thinking my previous max of 315 has probably jumped.

5x3 Bench Press
125 lbs.

General shoulder work.

Scott Kustes
11-30-2008, 11:00 AM
Thursday - Acceleration/Speed Work
2 each of 10m, 20m, 30m, 40m, 50m @ 100% from 4-point stance (i.e., like blocks but with no blocks). Full recovery between reps.

Felt strong off the line, top speed felt good.

Scott Kustes
12-04-2008, 10:14 AM
Wednesday
Came back from a one week layoff to hit another 10x3 back squat session. 300 lbs for all sets. Last set was really rough.

This stuff is awesome and I'm sure my previous max of 315 has gone up. Goal is double bodyweight squat (about 370-375). Mega sore today.

Garrett Smith
12-04-2008, 10:35 AM
Scott,
What type of back squats are you doing...
High or low bar?
CFT depth or ATG?
Rest periods?

I'd definitely say your old 315# max has jumped up. I'm highly considering adding a 10x3 day of squats to my routine.

Kevin Perry
12-04-2008, 10:45 AM
10x3 seems to be a winning formula. Those are some strong squats and i'll bet your max has gone way up as well.

Scott Kustes
12-05-2008, 12:00 PM
G, I'm doing as low bar as I can with my shoulder, which is probably more like high bar height.

Depth is CFT, not ATG...I lack the hamstring flexibility to maintain lordosis that deep, but do get my hips below parallel on every rep. Focus on sitting back nicely so I hit the hamstrings and stay off my toes.

Rest periods of 2-3 minutes, typically more towards 3 as I near the final sets.

Garrett Smith
12-05-2008, 12:31 PM
Nice, thanks. I think I'm going to start some 10x3 OHS today, pulling from Dan John's advice in "From the Ground Up!", I think that will be the best way to get my snatches up to where they should be (according to the Spider Chart).

Scott Kustes
12-06-2008, 12:02 PM
I wish I could OHS safely. I do a light bar in warmups, sometimes up to a 45lb bar. Just don't feel good putting myself in a position where bailing backwards is going to take my arm out again. So it goes.

Garrett Smith
12-07-2008, 08:29 AM
No need for any more shoulder issues, I agree with you on your situation.

Scott Kustes
12-09-2008, 05:57 AM
Yeah, so I'll just stick to my 45lb bar for OHS in warmups. People still look at me like I'm weird in between sets of curls.

Yesterday - Speed Endurance
Two reps, 255m at 54 second 400m pace (34 second goal):
First rep: 39 seconds - wasn't sure of how fast a 34 second pace is....figured it out really quick!
Second rep: 35 seconds - Realized that 34 seconds is a sustained <14 second 100m.

The lack of running lately is apparent.

Today - 10x3 Back Squats
305 lbs for ten sets. Not moving up 3-5% every time I do them, but moving up about 10lbs per week. Last couple sets were the suck. Going to be uber-sore tomorrow.

Scott Kustes
12-15-2008, 07:11 AM
10x3 Back Squat
I met my match today. Bumped the weight up 10 lbs to 315 (my previous PR) and got through 7 sets, then failed on the 8th, rep 3. I think it was partly mental as the 2nd rep was very ROUGH and that got me thinking about failing. Unracked to 225 for the last two sets. Legs are destroyed.

On the other hand, my PR 6 months ago was 315. Today I did 23 reps with 315. Seems like progress to me.

Allen Yeh
12-15-2008, 07:40 AM
That is awesome

Scott Kustes
12-19-2008, 06:24 AM
Only 5.5 hours of sleep last night. Didn't feel like busting it on squats and wasn't going to half-ass it.

Deadlift
Ran up to a single set of 3 at 385. Grip is my limiting factor now due to lack of deadlifting. Wanted to see how the squats have translated. The weights flew off the floor, but was reaching the extent of what I could hold.

Light Hang C&J
Ran up to a set of 95x3. Wanted to see what the shoulder could handle. Handled it nicely.

Plenty of shoulder work in warmups, plus a set of 6 pistols per leg. Amazing how much easier those are in my lifting shoes vs sneakers.

Scott Kustes
12-20-2008, 12:14 PM
Cold Day At The Track - Speed-Endurance
Two reps, 255m at 54 second 400m pace (33.8 second goal):
First rep: 34.2 seconds
Second rep: 34.8 seconds

Bout 15-20 minute full recovery between reps.

Felt much better than the first time I did this.

Scott Kustes
12-23-2008, 06:36 AM
Crappy Day of 10x3 Back Squats
4 sets at 315, failed on rep three of set 5
Dropped to 305, failed on rep two
Finished out the 10 sets with 4 x 3 at 275

Just wasn't feeling it today. Was having trouble staying back. Mentally wans't prepared. Think I'm going to check my max before New Year's, then drop back to 300ish and start building again.

Garrett Smith
12-23-2008, 08:10 AM
On the other hand, my PR 6 months ago was 315. Today I did 23 reps with 315. Seems like progress to me.
Nice work! :cool:

Scott Kustes
12-28-2008, 02:11 PM
Yesterday - Speed-Endurance
Two reps, 255m at 54 second 400m pace (33.8 second goal):
First rep: 35.5 seconds
Second rep: 35.0 seconds

20 minute full recovery between reps. 30 mph wind gusts make sprinting difficult.

Today - CrossFit Total
Squat - 345 (Previous PR: 315)
Press - 135 (PR: 145) - Much better than expected given wonky shoulder
Deadlift - 415 (PR: 455) - About as expected since I haven't been DLing much
Total - 895 (PR: 915)

Squat PR hugely improved and possibly could've gone to 350 or 355.

Scott Kustes
12-30-2008, 06:23 AM
After a successful CFT Sunday (well, everything except that deadlift), I'm determined to get my shoulder back in shape and set a new PR in the press. The strength is there, but flexibility and stability seems to be lacking.

Today
Warmed up with 30 pullups (not in one set) and general scapular stability work.

5x3 Overhead Press @ 95 lbs - Pretty easy, going to bump up next week to 105
3x3 Hang Power Clean @ 135 lbs - Simple enough, just trying to get my groove back

2 x 250m row - Sub-50 second target, 2:00 rest
46.6
48.2

Scott Kustes
01-03-2009, 09:07 AM
Friday, January 2, 2009 - 10x3 Back Squat
Time to get back to 10x3 squatting. The double bodyweight squat is in range...another 6 week round of 10x3 oughta get me there.

295x10x3 yesterday. Backed off the weight a touch to complete all ten sets with the intention of building back up. After the holidays, the legs were shocked! Wasn't easy, but wasn't horrible either.

Scott Kustes
01-03-2009, 10:51 AM
Acceleration
2x10m
2x20m
2x30m
2x40m
All from 4-point start (i.e., from blocks but with no blocks)

40m reps sucked, but others felt strong and powerful. Wasn't resting enough between reps...just wanted to get done.

Scott Kustes
01-06-2009, 07:13 AM
10x3 Back Squat
305x10x3 - Felt good, struggled on a few reps, but mostly went up well.

Bench Press
135x5x3 - Not hard, but not easy. Just trying to keep the shoulder strong.

Did a set of 10 straight pistols per leg in warmups with only a couple balance checks.

Scott Kustes
01-07-2009, 06:32 AM
Warmed up with shoulder rehab and double unders

Overhead Press
Was going to do 5x3 at 105, but after yesterday's bench press, shoulder was feeling a bit tired. Stopped at 3x3 at 105.

500m row - 1:35.1 - slow.

Allen Yeh
01-13-2009, 07:09 AM
http://www.straighttothebar.com/2009/01/the_investments_part_v_impervi.html

Have you tried the RKC Arm bar? I was thinking of throwing it in today.

Scott Kustes
01-16-2009, 09:40 AM
I haven't yet, but will be the next time I'm in the gym. I don't have access to kbs unfortunately, but a db should work sufficiently.

Scott Kustes
01-22-2009, 07:03 AM
Jan 8-14: 5 days of skiing in Whistler, BC.

Jan 21
Just trying to wake the body up to weights again after a short layoff.
OH Press - 105x5x3
Light rowing

Today
Was going to do 10x3 squats, but didn't feel good getting down in the hole and couldn't stay back well. Been dealing with some personal stress, not eating enough, dropped below 185lbs for the first time in years, etc.

Just did a 305x2x3 and 295x3x3 and called it a warmup. Stressor is removed, back to eating more...should be back to normal next week.

Allen, tried that exercise. Need to lower the weight from what I did today. Shoulder feels weird. I think I woke up a muscle that isn't used to being used. Going to try the exercise again next week and see how it feels.

Scott Kustes
01-30-2009, 10:25 AM
Ice storm...little exercise, but some snow shoveling.

Today
10x3 Back Squat - 305x4 (failed on 3rd rep), 275x6
Still not feeling real strong in the squat. Legs are already freakin' sore.

Scott Kustes
02-04-2009, 03:53 PM
Yesterday
500m row - let off at 350m...something in inner thigh wasn't feeling right, so pulled off.
OH Press - 105x3x3
Hang Power Clean - 135x3x3

Today
Back Squat - 305x10x3. Failed on rep 3 of set 8. Refused to drop the weight for the last two sets. Didn't even do rep 3 of set 10 as I nearly failed on rep 2. It's coming back though.

RKC Armbar with 10lbs. Shoulder feeling much better after this now that I'm not getting too crazy with the weight right off.

Timothy Holmes
07-27-2009, 02:05 PM
Final track meet of the season...4 events, 4 PRs.
Long jump - 16'2" (only 3rd time LJing...need technique work)
100m - ~11.1
200m - ~22.9
400m - ~52.5


Kick ass results, Scott. They are big improvements. Was your training focus on the 400?

Scott Kustes
07-28-2009, 07:57 AM
Thanks! Predominantly focused on the 400m. My training this season was MUCH better than last season and after attending a USATF cert, I learned more that I'll be applying next year. Focus now shifts back to strength and speed, then around January, I'll start adding in 200m and 400m work.

Goals for next year are:
100m - < 11.0
200m - < 22.5
400m - < 51.5

Those are the All American standards for the 30-34 age group.