Good session, was feeling strong...475 on deadlifts...275 on incline benching. Probably going to take a few weeks of going heavy on it before returning to another cycle of higher rep sets. Carrying on with hanging leg raises...I really enjoy them even if they go against my tradition of core work being more anti-flexion/anti-rotational.
Did 3 400s again...really getting used to it now. Just relaxing my traps/shoulders, especially between the 150m-300m mark has made such a huge difference. I think the next key will be making sure to keep my arms chopping fast enough...I actually want to focus on that in the 100m as well, I think that's been a weak link for the past year now.
I think I may raise the weight on pin squats, as crazy as that sounds...Also, doing triples at 315 here for full squatting, taking advantage of how light it feels after the 1/4 squats. Maybe move up the weight in 10 lbs. increments. Starting to peter out on the higher rep stuff for guillotine pressing as well, probably going to up the weight next week.
Got 3 400s this time.....was much more bundled up though. Still, considering I didn't even really do 2 in a session last summer (may have done it once or twice, I don't remember), I'm pretty happy with these results. I made two changes last week before I got the 4 in, and I think that has made the difference. First, I had more caffeine at work, I had 4 cups of tea evenly spaced throughout the day, with the last one around 4PM, about 90 minutes before the session. Second, I finally forced myself to relax my shoulders when running. I have a really bad habit of tensing up my traps/ shoulders/ rhomboids and by about 200 meters it's excruciating and interferes with my breathing. One of the keys to running well is to relax; it sounds counter-intuitive, but you actually can run faster. Here's a quick article on why.
Was somewhat fatigued from yesterday....still hit 405 on squats, haven't done that in ages. Felt good. I think it's about time to go heavy again on benching and end this cycle of higher rep stuff for both incline and guillotine pressing...maybe 4 weeks of heavy stuff and then back to higher reps. Added in hanging leg raises for my core, used wrist wraps to securely hang from a chin-up bar and did the exercise.