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trainingslog 2000/2001/2002

Elliott Oti -- 2004.04.13

Voor mijn eigen kijkgemak, zet ik mijn oude trainingslog van mijn laptop hier op de site. Kan ik het eindelijk overal bekijken :)
Niet altijd volledig bijgehouden, weet ik :)

.LOG

Bench Press 1RM progression:
begin-september '99: pass 70 kg, fail (?) 75 kg
mid-november: pass 85 kg, fail 90
end-february: pass 90 kg, fail 95

20-2-00
Dortmund: 60m 7.1 7.18 7.24
          200m: 23.63


8-3-00
80m at 90%: 9.5 9.6 9.6 9.5 x x 

6:35 15-3-00
30m start:   3.98 - 4.13 - x - x ( including start + 2m stagger)
30m flying:  3.2 3.4 2.99 x with 30m runup 

23-3-00
80m: 9.7 9.7 10.25 including 2/3 m stagger
95m  11.25
90m  10.xx ??? 11.3  


4-4-00
6x120m: 14.2 14.4 14.6 14.8 15.5 17.0

6-4-00
10x200m: 34sec 8x30sec 33sec

8-4-00 wedstrijd Apeldoorn
150m: 17.2 
300m: 38.2

11-4-00
600m: 1.31.3
kogel: 10.05 official, 10.72 ex aqueo

13-4-00
4x200m hurdles no times

15-4-00
speed training
10m 1.8 1.8
20m 3.1
30m 4.2
30m run, time 10-30: 2.49 2.47 2.36 2.41

20-4-00
250m  35 36   300m 42.0

24-4-00
40m 5.14 5.19
polshoog 2.55m fail 2.75
400m 52.6

25-4-00
80m: 9.8 9.7 9.7 10.2 10.3 9.7

27-4-00
300m: 48 48 46.9
250m: 38 42
200m 31

30/4/00
triple jump
long jump ~ 6m
injured groin ligament

2/5/00
groin injured
5x30 start, 5x30 flying, 200m (25+)

4/5/00
4x(150-180) 17.8 23.1 17.5 - - 20.x 25.1 -

6-5-00
triple jump
2x300 44.4 44.7

9-5
5x30 start, 5x30 flying no times, hamstrings very tight.

11-5
2x120 14.13 14.11 hamstrings still a little tight.

14-5 competitie
triple-J 10.70  200m 23.0   300m 38

back injury starts, I go off creatine

Open A'dam Phanos
100m 11.54  200m 23.25

Vitesse Overvecht
100m 11.55

Competitie Santpoort
200m 22.8 300m 36+  triple 10.66

27-6-2000
100m 11.7 300m 37.4 discus 22.22 m

29-6-2000
Benchpress: 3x90 kg


15-7-2000 back injury is 95% healed, is not a factor anymore in training

21-7-2000
Vitesse
100m 11.58 200m 23.51

27-7-2000
5x10m 1.75 - 1.90  5x20m 2.99 - 3.1

stopped with weight training, back 100% healed

4-8-2000
Vitesse Overvecht
100m 11.51  400m 52.86


12-8-2000
Ninove Belgium
100m 11.52  200m 23.32


19-8-2000
Vitesse RDM
100m 11.61  200m 23.38
22:51 21-8-00

resumed weight training
24-8-00 back on creatine

started the 5x5 weight training (squat, bench, deadlift)

24-8-00
squat 5x5x80 bench 5x5x60  dead 5x5x75

25-8-00
8x80m 10.25 9.95 9.30 9.46 9.45 9.50 11.0 10.0

18:43 27-8-00
De Spartaan, Lisse
100m 11.46  200m 23.20

28-8-00
squat 5x5x80 bench 5x5x65 dead 5x5x80

23:24 29-8-00
LJ: ~5m
120m: 14.4   150m 17.8  180m 21.8

30-8-00
squat 5x5x100   bench 5x5x70  dead 5x5x100

31-8-00
Really sore from yesterday. Muscles way too tense. Did not run.

4-9-00
squat 5x5x100 bench 5x5x70 dead 5x5x100

22:12 5-9-00
120m: 14.14 14.07 13.78 14.67 -- --


23:26 7-9-00
250m ~33.0 33.0  200m ~26 ~26 150m 18.4

8-9-00
squat 6x5x95 bench 6x5x70 dead 6x5x100

11-9-00
squat 5x5x100  bench 3x5x75 2x4x75 dead 4x5x110 4x110

21:30 12-9-00
150m/120m   17.9 14.4 18.6 16.2 xx 15.4 sore from yesterday but little tenseness

0:55 14-9-00
squat 5x5x100  bench 4x5x75 1x5x70 5x5x18 curls back is too sore to deadlift

22:45 14-9-00
6x200  35 24.7 26.4 27.8 x x opened too fast, sore from yesterday, no tightness

18:15 17-9-00
AV '40 Delft
150m 17.25 (series) 17.41 (finals)  300m 37.69
Left me M-O-O-N that spells "sore". Cold, wet weather. No wind.

19-9-00
Training with RvW. Interval training.

21-9-00
3x (200-100-100) group relay

25-9-00
3x5 40kh OHS 4x5 60kg power clean 2x10+2x8 90kg squat 4x10 60kg bench 2x10 50 kg push press 

23:49 26-9-00
6x150  20.3 11.51(100) 11.50(100) x 12.4(100) x

23:29 27-9-00
Cleaned 100 kg.
CJ: 5x50, 5x60, 5x70  Squat Clean 4x80 2x90 Power Clean 1x100
standing press 2x10x40kg  assist: 2x10 dips 2x10 bent rows 2x10 leg raises

22:47 28-9-00
hurdles
2x250m 37.4 34.5  200m 27.0 150m 19.8

12:24 30-9-00
snatch 4x50 4x60 2x65 2x60   front squat 3x8x70  bench 3x8x70 

0:39 2-10-00
OHS 5x50 5x55 5x60  power clean 5x70 5x80 5x90 5x80  bench 3x8x70  
squat 3x10x95 6x95  push press 3x6x55 assist: leg raises

22:03 3-10-00
4x(150-120)  19.8 14.5 18.8 15.0 19.9 15.4 21.0 16.0


7-10-00/8-10-00
decathlon
11.7-5.23-10.77-1.63-54.00  21.3-25.65-2.20-35-5.47 

16-10-00
Pulled a back muscle badly while training.
Cause: back was sore, no warming up, power clean with heavy weight

23:11 20-10-00
Careful lifting

23:41 23-10-00
Speed bench: warming up, 2x2x60, 2x2x70, 3x2x80
Heavy squat: warming up, 3x65, 3x75, 3x115, 2x120
had to stop because of back twinges from unhealed injury
Assistance: 2x10 leg raises, 2x8 dips, 2x10x18 bent rows, 
3x10x50 calf raises, 2x8x7 front&side shoulder raise superset.




8-11-00
2x(400 300 200) no spikes, no times

9-11-00
deadlift: up to 3x145kg
standing press: up to 60kg
biceps curls

13-11-00
OHS 5x50 3x5x60
Power clean 5x50 5x60 5x70 5x80
squat 3x10x90
bench 3x10x60
front push press 2x6x60

14-11-00
6x150 pause 170dr. no times, no spikes
circuit

15-11-00
snatch 5x50, 5x60, 3x70 (not strict)
bench  3x10x60 pause-and-go, 10x60 touch-and-go
front squat 10x50 10x60 10x70
lat pulls 2x8x60  power 500W


21:52 16-11-00
circuit
4x3x80 p 90" (11.8 10.8 9.9 9.6) (10.0 9.7 10.2 10.2) (10.2 10.5 last 40m in 4.55 -)
unbelievably stiff at first

0:26 18-11-00
Squat clean 5x50 5x70 2x5x80
Deadlift 4x5x120
Bench press 10x50 2x8x70
1 arm Bent row 2x10x26kg

18:30 20-11-00
Bench 3x12x60 10x60
Squat 4x10x73
LegPress 2x15x160
and sundry assistance exercises + plyometrics

21-11-00
7x120 pause dribble back in 16.7 16.7 15.8 16.3 16.9 17.1 17.1
circuit

0:42 23-11-00
10x50 snatch 10x60 snatch 2x3x70 snatch 10x80 powerclean 2x2x90 power clean
bench 10x50 10x60 8x70 2x4x80
front squat 10x50 10x70 9x80

23:31 24-11-00
2x5x70 C&J 4x3x80 C  Dl 3x6x120 4x140  inc bp 10x60 9x60 6x60
2x10 dips plyos

23:46 27-11-00
Bench 3x12x63 10x63
Squat 4x12x82 slow
Legpress 20x100, 19x160
sundry assistance exercises, plyometrics

11:53 28-11-00
7x150 pause dribble back in 23 21 20.8  20.1 20.2 20.8 21.8
circuit

23:07 29-11-00
C&J 5x60 5x70 2x80 C 3x80 
DL 10x100 8x120 5x140 1x150 
bent row 2x10x26

11:01 1-12-00
circuit
3x4x80m (11.3 10.4 9.5 9.6) (11.1 9.6 9.9 9.9) (9.6 9.9 10.4 - )

22:00 4-12-00
Bench 3x12x63 10x63  
Squat 4x12x96 down slow up fast
Leg press 20x140 20x120
sundry assistance exercises, plyometrics

11:38 6-12-00
6x120 p 150 17.1 15.2 16.1 16.1 16.1 15.8
circuit

11:32 7-12-00
C&J 4x60 4x80 Power Clean 4x90
Bench 5x60 5x70 5x80 3x85 3x80
Front squat 5x70 5x90 2x3x100 

11:06 8-12-00
circuit
3x(300-250-200) p 200 dr (55 40 32)(58 45 35)(58 45 33)

0:48 9-12-00
speed bench 2x2x60 2x2x70 2x80 2x85 2x90
heavy squat 3x70 3x100 3x130 3x140 fail on 150kg.
legpress 900W


15:09 10-12-00
3000m cross in 15min.

22:21 11-12-00
half squats 12x90 12x100 12x110 12x120
bench 2x12x64 10x60 15x48
legpress 2x15x160
assorted assistance exercises
Knee sore from yesterday

12-12-00
circuit warmup
8x150m 23 20.2 24.9 20.7 20.6 21.4 21.7 20.6
circuit

22:43 14-12-00
circuit
3x4x80 p 90" (11.8 10.4 9.7 9.7)(9.6 9.9 10.2 stop)(10.8 stop)
raining. didn't go well. running 9.7 took more effort
today than running 9.5 two weeks ago.

18:46 17-12-00
Dortmund
60m 7.46
200m 24.16
No warming up for the 60m, easy 200m

18-12-2000
4x10x70 bp, 3x10x100 deep squat + 6x100, 2x20x140kg leg press,
in max BP test 93 kg.

0:37 20-12-00
circuit
8x120m, 150m p, 21.9 19.8 16.1 15.4 16.0 15.7 16.1 15.0 easy.
circuit

20-12-00
BP fast 2x2x50 2x2x60 2x2x70 2x80 2x85
Squat deep, fast 2x60 2x70 2x90 2x110 3x2x120, concentric failure on last rep
hang cleans 3x6x60kg

21-12-00
5x(250-200) p 200
circuit
no times, no spikes, freezing, (very rough) estimate (47 35)(45 32)(41 30)(40 29)(39 28)

30-12-00
VJ prog week 1: hang clean 5x5x70 bench 6x60, 3x6x80  squat 6x90, 3x6x120
failure on last two reps squat  dips 2x10 + 5kg extra

22:09 2-1-01
frequency circuit
6x30m starts x 4.17 3.93 4.01 3.93 4.07  very stiff, trailing wind

3-1-01 too stiff to train

16:42 4-1-01
frequency circuit
30-40-50-50-40-30  4.75 5.37 6.37 6.34 ?? 4.21 heading wind
very sore from tuesday, ran last 3 with 1m stagger, got progressively looser

9:27 7-1-01
Dortmund 60m  7.0  7.27  (ran second 60m after having had cramp &
back pain in my aborted 200m)

13:53 22-2-2001
30m, no spikes 4.03 4.06

3-03-2001
Dortmund 60m 7.25 7.27 200m 24.1


26-3-2001
deep squat 2x2x123 4x3x110

13:20 27-3-2001
3x150 3x120 80 @ (24 21 18.4) (15.4 14.8 14.3) (9.8)

sick

0:03 7-4-2001
shotput 10.19 lj 5.43 400m 53.7

0:47 11-4-2001
shotput ~10m
5x120 (15.4 13.8 13.9 13.9 15.1)p 300m  300 (42.0)

13-4-2001
400m 53.7

16-4-2001
javelin 34.56
400mH: 1.06
high jump 1.60m

17-4-2001
600m: 1.34

19-4-2001
didnt train 3x200 in ~ 28 sec cold

23-4-2001
press 3x6x50
clean 6x70 6x80 3x90 + 3x4x90 front squat

23:44 24-4-2001
3x4x80m (11.4 10.3 9.5 9.5) (9.6 9.7 x x) (10.3 9.8 9.7 9.6) 

0:38 27-4-2001
300 (43) 250 (33)

21:21 30-4-2001
5x30 (4.0 4.0 3.9 3.9 3.9)  estafette training (3.88 trainings PR ???)
2x(4x60 relay: Rogier-Ed-Siert-Me) (27.9 27.3)
presses 60kg squats ~105 kg jerks ~75
good weather feel the speed comin back ...

22:43 1-5-2001
triple jump training (~10.50)
3x30 flying (3.4 3.3 3.1)
3x100 (11.1 (???) 11.4 11.6)
tight from yesterday

threw up this evening, was pretty damn sick until 5-5-2001

6-5-2001
Phoenix competition: sunny, cool, windy
200m 23.32
4x100 45.11 (Rog-Ed-Siert-me)

8-5-2001

OHS 40kg 
5x5 lunges 40kg 
5x5 jump onto bench 40kg
1x6 60kg 3x6 80kg bench

0:15 9-5-2001
2x4x80m (11.5 10.0 9.5 9.3)(9.4 9.6 9.7 10.3)
somewhat tight from yesterday, but in butt not hams
shotput all around or less than 10m

23:54 10-5-2001
3x120m (13.9 13.8 13.7)
shotput ~ 10.50m warm weather

21:26 13-5-2001
Competitie Zaandam
100m 11.1
400m 54.3
300m (Zw.) ~ 37?

14-5-2001
presses to 60kg
5x5 (each leg) lunges with 55kg
squat jump 40 kg
bench 6x60 4x80


23:36 15-5-2001
4x30 flying, 3x150 (23,23,19) very tight from sunday and monday
300m in 39.7

hurt iliopsoas. Token training.


NSKi: 100m 11.70. withdrew. iliopsoas still hurts.

18:48 4-6-2001
iliopsoas better.
Start complex: squat - 30m with sled - 30m no sled - 30m platform
squat 80-87-95, 30m sled 4.6-4.9 30m no sled 3x4.1  30m platform 4.1
1x100m against Ed's flying 100m: 11.08
standing press 3x10x50, 8x55 bp: 8x75

5-6-2001
2x4x80 (10.7 9.7 9.34 9.39) (9.39 9.69)


6-6-2001
hang cleans, deadlifts, incline bench
max: 2x90kg hang clean

23:54 7-6-2001
2x300m (39.8, 40.7)

Sick. Bad cold.


15:26 17-6-2001
Stll somewhat sick, but recovering. iliopsoas 99% OK.
Competitie: 100m 11.33 electronic 400m: 53.55 Zw. est 2.2.7, with (I think) my fastest
300m leg ever. It was at least a low 36-er.
Note on 400m: I opened the first 200m faster than the winner, who finished in 50.5. Had I
been able to maintain the pace, I would have gone under 50.


22:28 19-6-2001
3x120 13.9 13.7 13.7

22:54 20-6-2001
dl: up to 3x3x130 bench: up to 2x1x85

22-6-2001
Overvecht
100m 11.51  400m 52.78

25-6-2001
5x5x90kg squat, 2x20 box sq.

26-6-2001
30m ~4.0 50m ~6.1

27-6-2001
Hilversum headwind ~3m/s
100m 11.98 400m 53.38

1:35 30-6--2001
Shoulder press to 60 kg
standing reverse hypers to 30kg
Romanian DL 90kg

23:44 3-7-2001
5x60 8.5 8.0 7.5 7.3 7.3
4x120  14.2 14.4 14.5 14.4
Stiff. Poorly warmed up.

12:09 4-7-2001
power clean uo to 2x90kg
front sq. 5x5x80 explosive
standing reverse hypers to 50 kg
hyper 3x8


22:21 5-7-2001
10m   1.78 1.69 1.62 1.62 1.57
30m 4.01 4.08 4.01 3.97 3.82 3.82 (trainings PR)

6-7-2001
standing reverse hypers to 30 kg
leg press 120 140 160 180 (x6)
press to 4x50 kg

22:36 9-7-2001
clean press to 3x60
start complex: starts mixed with explosive front squats (75kg)
10m  1.4 - 1.6
20m  2.8 - 2.9
30m  3.9 3.9
40m  4.97 5.01

22:19 10-7-2001
hamstring sprints (standing start, hams as primary accelerators)
60m: 7.6 7.7 7.6 7.6   7.4 7.4 7.5

0:27 12-7-2001
easy jogging, javelin
VJ is now almost 90cm!!! missed the ceiling of the Fit cantina by a centimeter.

14-7-2001
Swift: rain
100m: 11.52 200m: 23.27

16-7-2001
presses & back squats up to 4x105

10:12 17-7-2001
4x120m 14.0 14.0 14.0 14.1

20-07-2001
Vitesse 100m: 11.59   200m:23.36

22-07-2001
squat 1x6@70 3x6@90

23-07-2001
starts

24-07-2001
80m (10.7 9.6 9.3 9.3) (9.3 9.4) (9.2 10.7)

25-07-2001
press 4x45 4x55 push press 3x6x75 hypers 3x8@20kg

26-07-2001
3x300m 46 45 46  2x120  17 15

28-7-2001
Sittard 100m 11.25 200m 22.90

29-7-2001
bench press & abs

30-07-2001
Basic-1
evening: 20m sprints fastest 2.6

22:42 31-7-2001
stiff & sickly
8x60 (7.8 7.5 7.3 7.3 7.4 7.3 7.4 7.3)
4x120 (14.4 13.5 13.6 14.9)


-------------------------------------------------------------------------------------
06-08-2001
Start complex, squat with 93kg
--------------------------------------------------------------------------------------
07-08-2001
2x4x80 (9.9 9.7 9.7 9.7)(9.7 9.7 9.7 10.1)
Heavy rain
-----------------------------------------------------------------------------------
9-08-2001
Curve running 30m - 60m
------------------------------------------------------------------------------------
10-08-2001
Vitesse Overvecht
100m 11.36  400m 52.42
------------------------------------------------------------------------------------
13-08-2001
Start complex, squat with 95 kg
-------------------------------------------------------------------------------------
14-08-2001
6x40 (5.3 5.2 5.1 5.1 5.1 5.2)
120, 2x150 (13.6 17.1 17.2)
------------------------------------------------------------------------------------
16-08-2001
300-250-200-300-200 (48, 38, 28, 44, 26)
------------------------------------------------------------------------------------
18-08-2001
UNitas Sittard
100m: 11.29   200m: 22.77   wind: -0.9
-----------------------------------------------------------------------------------
19-08-2001
Sparta Den Haag
100m: 11.16   200m: 22.54  wind: +3.4
-----------------------------------------------------------------------------------
20-08-2001
javelin, bench 1x60 3x6x76
-----------------------------------------------------------------------------------
21-08-2001
6x50m, easy
----------------------------------------------------------------------------------
23-08-2001
2x(300,200,120)   (48.7,26.5,14.7)(44.3, 26.5, 14.7)
----------------------------------------------------------------------------------
25-08-2001
morning bench press up to 6x85
afternoon Sprint Meet Breda 
100m: 11.11 +1.0
----------------------------------------------------------------------------------
26-08-2001
OHS up to 6x50kg, press up to 2x3x60kg, hypers
-----------------------------------------------------------------------------------
28-08-2001
5x50m (6.2 6.2 6.1 6.1 6.0) 2x(180,150,120) p 200m  (22.4 17.8 14.7 24.1 18.6 15.4)
-----------------------------------------------------------------------------------
29-08-2001 to 13-09-2001
holiday in gran canaria
lifts there: 
front squat 130kg 1RM
back squat 130kg 1RM
bench 90kg 5RM
incline bench 90kg 1RM
hang clean 90kg 1RM
power clean 100kg 1RM
----------------------------------------------------------------------------------
15-09-2001
300m, 200m: 41.5 27.0
---------------------------------------------------------------------------------
17-09-2001
squat: 3x3x110 back squat
---------------------------------------------------------------------------------
18-09-2001
4x200m (32 26.8 26.8 26.8)
---------------------------------------------------------------------------------
21-09-2001
press: 3x5x57kg
10m (1.61 1.61 1.57) 20m (2.80 2.76 2.84) 30m (3.91 3.93 3.87)
----------------------------------------------------------------------------------
22-09-2001
NK estafette Amstelveen 
4x400 Siert,me,Eddy,Rob series: 3.32.4 finals 3.31.9
----------------------------------------------------------------------------------
28/29-09-2001
Decathlon Roermond
100-11.4 LJ-4.98 SP-10.71 HJ-1.60 400m-55.1
110mH-18.4 discus-24.56 PV-2.60 J-31.~ 1500m-5.37
----------------------------------------------------------------------------------
2-10-2001
hurdle training
20m (2.90) 30m(3.98 4.01 4.06)
-----------------------------------------------------------------------------------
7/8-10-2001
DEcathlon Fit
11.4-5.38-10.99-1.62-54.4 18.0-24.xx-2.60-29.xx-5.41
----------------------------------------------------------------------------------
19-10-2001
sq.: 1x6x80,3x6x102  bp: 1x6x50,2x5x83,2x6x76
----------------------------------------------------------------------------------
29-10-2001
sq: 1x6x85, 3x6x110 bp: 1x6x65, 3x6x80
---------------------------------------------------------------------------------
30-10-2001
cooper test 2800m
---------------------------------------------------------------------------------
1-11-2001
2x4 hourglass runs, 2x120 no spikes, circuit
---------------------------------------------------------------------------------
22-11-2001
3x5x50m dr. back all times b/w 6.2 and 7.0
---------------------------------------------------------------------------------
27-11-2001
10x300m p 200m drb. all times 57-58 s.
---------------------------------------------------------------------------------
29-11-2001
3x4x80m
all times between 9.7 and 10.5
---------------------------------------------------------------------------------
4-12-2001
10x200m R 200m drb: all times b/w 30-34s.

trainingslog elliott 2002

06-01-2002
Dortmund 60m 7.1   200m 24.19
-----------------------------------------------------------------------------------
10-01-2002
power clean 101kg
-----------------------------------------------------------------------------------
13-01-2002
Gent 60m 7.25  200m 23.78
-----------------------------------------------------------------------------------
14-01-2002
weights speed program
notes: 2x10x100 box squats, 4x123 deep squat
-------------------------------------------------------------------------------------
15-01-2002
4x200 (28,30,29,29) 4x150 (19,20,20,20)  p. 200m drb.
-------------------------------------------------------------------------------------
17-01-2002
6x40m (5.8, 5.5, 5.1, 5.2, 5.2, 5.1) 5x60m(7.8, 7.5, 7.3, 7.5, 7.7) p dribble back
-------------------------------------------------------------------------------------
19-01-2002
Zuidbroek 50m/60m 6.27/7.29  200m 23.86 series/23.54 finales
-------------------------------------------------------------------------------------
20-01-2002
weight training (maintenance)
----------------------------------------------------------------------------------
21-01-2002
track training (maintenance)
----------------------------------------------------------------------------------
WEEK REST
-----------------------------------------------------------------------------------
30-01-2002
200-150-120 (26.0 18.6 15.4)
------------------------------------------------------------------------------------
01-02-2002
6x40m weighted vest 5kg ( ~ 5.3) 4x60m( 7.3 - 7.5)
------------------------------------------------------------------------------------
2-02-2002
bostraining
press: 3x5x50kg
-------------------------------------------------------------------------------------
3-02-2002
low box squats: up to 2x97kg
press: 3x5x57kg
------------------------------------------------------------------------------------
4-02-2002
press: 1x66kg
------------------------------------------------------------------------------------
5-02-2002
starts 30m with sleigh, no times, felt good
Can catch Bram with a headstart of 4m
-----------------------------------------------------------------------------------
7-02-2002
indoor circuit
-----------------------------------------------------------------------------------
8-02-2002
Bench: 102kg   Squat: 135kg
-----------------------------------------------------------------------------------
SICK off creatine
----------------------------------------------------------------------------------
15-02-2002
Recovered. Lost 5 kilos. Weight now 85kg in shoes. Rehab lifting.
Can still press 66kg for 1.
----------------------------------------------------------------------------------
16-02-2002
Woods 
--------------------------------------------------------------------------------
17-02-2002
OHS 3x8x40kg
Box squats 10x100kg  6x129kg 2x3x137kg
Partials from pin 4 (5==1): up to 6x160kg Pin 4 == butt about10cm above parallel
Put another way, bar is almost exactly at navel height.
press: up to 2x60kg
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18-02-2002
2x1x79kg OHS in the rack
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19-02-2002
6x30m startblocks:  can catch Bram with headstart of 3m
feels less sharp than 5-02
2x60m ~ 5m advantage over Bram
1x80m ~7m advantage over Bram
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21-02-2002
2x150m 18.0 18.3 sore from Tuesday
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23-02-2002
indoor Gent
60m 7.29  200m  23.41 
weight 83 kg
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25-02-2002
OHS 40kg  deep Box squats 2x10x80kg Par. sq. 2x6x115 kg pin 1
not yet recovered from 23-02-2002 back on creatine
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26-02-2002
4x200m 100m drb pause no times est. (32, 31, 31, 30) easy.
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28-02-2002
5x120m terug drb 16.8 16.1 14.3 14.6 14.6 speed coming back
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1-03-2002
OHS 40kg  deep box squats 2x6x95kg Par sq up to 2x6x125kg pin 2
power cleans & press 3x4x60kg power clean 1x85kg
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2-03-2002
wood training
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03-03-2002
OHS 40kg deep box squats 6x80 6x90 3x100 3x110
par. squat 6x110 6x125 3x129 fail 135 pin 2 PC+press  3x4x62kg weight 85kg
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04-03-2002
Deadlift from racks up to 190kg, from ground up to 130 kg, 3x4x85kg bench
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05-03-2002
6x150m p. 150m no spikes times roughly b/w 19.0 and 20.0
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07-03-2002
2x(100,80,60,40) 1x200 (11.8, 9.6, 7.3, 5.1) (11.8, 9.6, -, 6.4) 26.3 weight 88kg
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08-03-2002
bench 8x70 3x5x80 4x85, ab work, snatches with 40 to 60kg
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10-03-2002
indoor Dortmund
60m: 7.33 series 7.24 semis 7.20 final   200m: 23.2 technically good run.
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12-03-2002
2x300m 44.2 42.2 cold, rain, should have been more but blew myself up
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14-03-2002
2x(80,90,100,120) (13.3, 13.6, 12.9, 15.0)(10.3, 11.3, 13.3, x)
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15-03-2002
box squats up to 2x113kg  par. squat up to 130kg  off creatine
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16-03-2002
woods
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18-03-2002
snatch 3x3x60kg 2x70kg
power clean 2x3x85kg 3x4x80 kg
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19-03-2002
5x200 (27.8 27.6 26.8 26.4 27.8) back sore
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21-03-2002
2x80m (x, 10.0) no spikes no warming up back sore
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22-03-2002
back sore. Ab work and bench press up to 3x3x85kg
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23-03-2002
woods
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24-03-2002
back sore. Ab work, leg press up to 6x200kg, bench up to 3x4x84
hamstrings
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26-03-2002
Cooper test 2400m back pain not acute but troublesome
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28-03-2002
80-100-120 no spikes, run in curve (9.8 11.8 14.5) back still there but ok
these have to be no-spike pr's :-)
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29-03-2002
Back pain less. Ab work, hamstrings, leg press up to 6x180, bench up to 5x85,2x4x85
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30-03-2002
woods
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1-04-2002
Vught 150m: 16.92s  300m 36.89s good weather, headwind, was physically not 100% fit
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2-04-2002
2x300m 1x200m 46.x, 43.x, 28.x   back ok, hayfever
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4-04-2002
hayfever; did not train as precautionary measure
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5-04-2002
maintenance weightlifting 
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8-04-2002
Snatch balance 41kg  deep squat 5x87, 3x5x100  bench 5x70, 3x5x80, hamstrings, abs
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9-04-2002
3x300 2x200 1x100 (46, 43, 44) (27, 29) (12.5)
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11-04-2002
(120 100 80 60)   14.6  12.6  9.6 7.6
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14-04-2002
Zevenbergen 150m 17.00 hayfever
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16-04-2002
2x200m short of breath hayfever. No times, but fast. Possibly 24 - 25 sec.
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18-04-2002
30m flying 3.1 150m-120m  17.9  14.2 hayfever getting better
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19-04-2002
100m Amersfoort 11.61 :(
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22-04-2002
Weighttraining legs: stepups, jumps, squat jump, hang snatch 53kg squat 100kg
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23-04-2002
hurdles; weighttraining arms; sore
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25-04-2002
6x30 flying  3x120 (14.22 13.87 14.10)  80m (9.7) first 13 of the season; stiff & sore
Weighttraining arms: bench (70) push-press 50
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27-04-2002
Weighttraining; 7x4x100sq, 5x4x50 hang snatch, 4x10x35 jump squat
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29-04-2002
Weights 4x10x35 jump sq. 5x4x56 hang sn. 6x5x104 sq
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1-05-2002
Weights 6x5x110 sq. 4x4x60 hang sn. 3x10x35 jump sq.
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2-05-2002
6x30,4x120 (4.4 4.3 4.2 4.2 4.2)(15.6 15.4 16.2 14.9)  stiff, muscles sore
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5-05-2002
jump sq: 4x8x40, hang sn. 2x3x65, 3x4x60,  sq. 5x120,4x120,3x5x115
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6-05-2002
weights upper body push press up to 72kg bench 78kg
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07-05-2002
starts 10m to 25m best times 25m in 3.22, 3.47
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09-05-2002
Ascension Games Gouda: 100m 11.43 200m 23.08
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10-05-2002
weights upper body push press up to 74 kg bench 80 kg
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12-05-2002 Competitie Hilversum
110mH 18.0  hink 11.63  400m in Zw. Est.  52.5 split
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15-05-2002
sq. 4x3x120,2x125,1x130 hang s. 4x3x60, jump sq. 3x8x50
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16-05-2002
6x40m 5.5 5.3 5.2 5.1 5.1 5.2
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17-05-2002
sq. 4x110, 3x4x117 2x120, hang sn. 3x2x60
sprint: 10m ~ 1.8 (split: 1.1-0.7)  20m 3.0/3.1 30m 3.9/4.0
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20-05-2002
Lisse: 100m 11.41 series/11.36 finals 200m:  22.72  4x100m (me,Siert,Julien,Hans) : ??
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21-05-2002
Upper body weights: push press to 76kg triples, bench to 81 kg
Shotput: ~12m
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22-05-2002
Lower body weights: jump sq. 3x8x40, hang sn. 4x3x60, sq. 4x5x110,  hypers: 3x8x25
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24-05-2002
Vitesse shotput 11.10m 200m 23.56s :(
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TAPER-BACK WEEK BEGINS
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28-05-2002
Upper body: pushups + medicine ball
30m 3.88 3.90  80m 9.40
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30-05-2002
200-150-120-80  27.4 17.7 14.2 9.6
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1-06-2002
Phoenix Utrecht: 100m 11.11/11.05  +1.6 200m: 22.46  +0.8. Can you smellll .... !!!!
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TAPER-BACK WEEK ENDS
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3-06-2002
lower body 4x10x50 sq. jmp.  4x5x50 hang sn., 4x7x100 sq. Groove needs greasing.
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4-06-2002
upper body: push-ups, push press 4x5x57, bench 4x6x73 :(
2x3x(150,200)  relaxed. Sore from 3-06.
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6-06-2002
10x10m starts 5x30m 3x40m stiff and sore got whupped by Rog and Bram
later 10m starts timed ... fastest 1.53, several 1.57s
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7-06-2002
lower body: sq. 7x90,3x7x110  hang sn. 4x3x60, 2x3x50  jmp. sq. 4x10x50 hypers 3x8x25
Groove is greasin'.
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successfully fighting off a cold
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11-06-2002
starts
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12-06-2002
Papedal Loopgala 100m; 11.33  (0.9)  200m 22.62 (3.0)  cool  & windy
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13-06-2002
starts 4x10m 3x50m (6.7 6.3 6.3)  high jump
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15-06-2002
incline 6x50 3x6x70   front squat 6x70 3x6x90 
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16-06-2002
Competitie Huizen 110mH 17.3 PR  hink 11.25  Zw. Est. 52 split?
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17-06-2002
OHS to  63 kg, press to 3x63 kg, bench up to 3x92kg 
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18-06-2002
quick SDL to 114 kg 2x3x120 (18.7 17.4 14.5 14.4 14.6 16.6) hams sore
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20-06-2002
starts 6x20m couple of 100m "sprints" hams sore
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21-06-2002
Vitesse Utrecht 100m  11.18 wind +1.0 lane 8, little warming up, Friday, bla bla bla.
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24-06-2002
Hang snatch up to 3x61kg, snatch 2x65kg Hams feeling rested
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25-06-2002
200-150-120-100-80    27.4-18.2-13.9-11.6-9.4 relaxed :)
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27-06-2002
6x10m + 4x60m-120m  8.4 7.5 7.2 7.0  14.0 some stiffness
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29-06-2002
Uden Keienmeeting 100m 11.13 +1.7 :(  only excuse is too little warming up
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2-07-2002
Warming up + starts
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4-07-2002
Warming up + steigerungs+ starts
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6-07-2002
NK Sittard 100m 11.04  +1.6 :( cool weather, but well warmed up.
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08-07-2002
 SQ 6x2x110 SDL 6x2x80
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09-07-2002
3x10 expl.push 4x10 deep push 4x10 ball bench 4x5x57 push press 4x5x80 BP
6x60m  8.57 7.67 7.09 7.07 7.13 7.19
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11-07-2002
Too sore to do upper body prog.
Starts, sprints over 30m
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12-07-2002
SQ 5x3x110kg
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15-07-2002
SQ 5x2x115kg
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16-07-2002
Training PH: 4x(30-in 30-out 30-in)  2x60m (7.09 7.16) 100-120-150-200-150
(only did 100,150 in 12.6 and ??).
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18-07-2002
Training Fit: starts etc
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19-07-2002
100m Vitesse: 11.55 :(
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22-07-2002
weighttraining: squats up to 140 kg
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23-07-2002
PH: starts  2x60m 5x(60-50-40-30)  120
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25-07-2002
PH starts (60-50-40-30)
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27-07-2002
11.09 +0.6 Phillips Games 200m: cramp
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28-07-2002
Weighttraining upper body: bench 4x5x80, push press 4x5x70
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29-07-2002
Weighttraining lower body: PL squats up to 2x150kg;  VJ onto bench
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30-07-2002
PH: 60-80-100-120-150-120-100-80 all hard, no times. Seldom so wiped out.
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1-08-2002
PH: sled runs 3x(20-30) 2x40  120-60-40    (13.65  7.28 5.07)
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3-08-2002
Sparta Games Den Haag 100m: 11.30  200m: 22.67 somewhat tired.
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4-08-2002
PH weights upper body: push press to 2x90, bench to 3x90
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Am tired. Will skip weights monday,  take it easier this week.
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6-08-2002
PH: starts 3x(100-40-60)  (12.86  5.2 7.6) (11.7 5.1 7.3) (11.4 5.0)
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8-08-2002
PH: starts  30-60-40-120   (3.93 6.91 4.91 13.57)
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9-08-2002
Vitesse Utrecht 100m: 11.39   iliopsoas hurts
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11-08-2002
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13-08-2002

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15-08-2002
3x60m 7.60 7.25 7.28 iliopsoas hurt, so I stopped
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25-08-2002
GTM Breda 100m 11.60 iliopsoas hurt
2 weeks off from training
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12-09-2002
20m electronic 3.01 3.00 2.99
30m electronic 4.09
40m  electronic 5.13 5.10
120m 14.4 14.9
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