Knuck's Strength & Speed Odyssey: Lifting Heavy, Sprinting Fast and Jumping Far

[NurseKnuckles]

Fellow f13ians!!!,

I'm excited to be back logging here!
Welcome to Knuck's Strength & Speed Odyssey" because that's exactly what it's going to be – a journey towards greater strength and faster sprints.

Training Focus:

1. Strength: I'll be focusing on heavy compound lifts but I'll sprinkle it with some unilateral work I've come to love/hate.
   
   
2. Sprinting: Alongside my strength training, I'm dedicated to improving my sprinting speed. I'll be logging my progress here.
   

Why return here to log?
I've always believed in this community. The f13's community support has been instrumental in making me a better person. By sharing my journey with all of you, I hope to inspire, motivate, and learn from each other. I'm no expert, but I've got a passion for training, and I'm always hungry for knowledge.

What to Expect (HOPEFULLY)

• Regular updates on my workouts, including sets, reps, and weights lifted.
• Sprinting sessions and track workouts.
• Nutritional insights and meal ideas that fuel my training.
• My thoughts on recovery, injury prevention, and staying motivated.

I welcome any and all advice, questions, or just friendly or unfriendly banter. Let's turn this log into a thriving hub of knowledge and motivation for me. Join me on this epic journey of strength and speed, and let's crush our goals together!

If you have any tips, words of encouragement, or if you just want to share your own experiences, please feel free to drop them in this thread. Let's make this training log a place where we all grow stronger and faster!

Stay tuned for my first workout update. Let's get this Odyssey started!

 

[NurseKnuckles]

Sept 7, 2023

On the track

Dynamic warm-up with sprint drills
Hip flexor work - banded high knee, etc...
3x40m accels
Ankle strength - one footed hops/multi directional
Small hurdle drill - 2 footed hops, single leg hops, etc...

My goal is to always get through these track workouts injury free.

Hang Power Clean
90x10
105x10
125x10

BSS
65x10
75x10
90x10

I skipped out on bench press tonight. I was working with some of the new kids on the track so my time was very limited.

 

[MilkManUK]

Welcome back Nurse, glad to see you logging again and I will be following along with interest!

 

[Fahcough]

Can get behind this, Lifting and jumping! These colors don't run, specially no sprinting.
Power + speed is most addictive training.

 

[NurseKnuckles]

Power + speed is most addictive training.

This right here.
I did a bunch last winter. I competed in the Masters 40+ division and won shot put and 2nd in long jump.

I've been pretty much doing nothing but coaching since then. Decided its about time to get back on the track and in the gym.

 

[NurseKnuckles]

Sept 21, 2023

BW-190lbs

Box Squat 20"
210x3
235x3
265x8
275x6
235x3
210x12

CGBP (tempo + pause)
105x8
125x8
140x6

Pendlay Row
105x8
125x8
140x6

 

[NurseKnuckles]

I haven't been eating much lately. I have had a few stressful events occur in the last week. Maybe 1 meal a day these days.

 

[NurseKnuckles]

Sept 24, 2023

Hang Power Cleans
105x8
125x8
140x6

Press
95x3
110x3
115x8
120x6
110x8
95x8

Bulgarian Split Squat - Barbell
70x8 ea. leg
85x8 ea. leg
95x6 ea. leg

Called it a day. Did this on my lunch break.

 

[MilkManUK]

I haven't been eating much lately. I have had a few stressful events occur in the last week. Maybe 1 meal a day these days.

What's been up NK?

 

[NurseKnuckles]

What's been up NK?

I'm not dying, and no one I know is dying. So its not all that bad. Its just shit I'm dealing with. Life, family, priorities, etc...
I'm sure I will be stronger and a better person for having gone through it.

 

[NurseKnuckles]

Sept 26, 2023

Box Squat Jumps (20" box)
105x8
125x8
140x6

SLDL
210x8
245x8
280x6

Bench Press
135x3
155x3
175x6
185x3
155x8
135x10

 

[NurseKnuckles]

Sept 29, 2023

Front Squat (20" Box)
150x3
170x3
190x8
200x6
170x10
150x12

Press
75x8
90x8
100x6

DB Row
45x8 ea. arm
50x8 ea. arm
60x6 ea. arm

 

[Aleks Sytsevich]

Fuck yes King

 

[NurseKnuckles]

Fuck yes King

Feels good to be somewhat consistent.
I changed jobs, I'm on a better schedule that allows me to get to the gym whenever I want instead of trying to plan around things.

 

[NurseKnuckles]

I've also changed a lot of how I approach training. I'm no longer chasing numbers. I'm doing full body ever session. Doing movements that are for more athletic goals.

 

[Fahcough]

I've also changed a lot of how I approach training. I'm no longer chasing numbers. I'm doing full body ever session. Doing movements that are for more athletic goals.

 

[Aleks Sytsevich]

I've also changed a lot of how I approach training. I'm no longer chasing numbers. I'm doing full body ever session. Doing movements that are for more athletic goals.

This speaks to me. But I’m having difficulty letting go.

 

[NurseKnuckles]

This speaks to me. But I’m having difficulty letting go.

I just use 531 with pyramid for my main lifts which allows me some AMRAP for volume, and I add some push and pull work using the simplest strength template. So I'm not necessarily avoiding strength, just using smarter movements.

 

[NurseKnuckles]

Oct 1, 2023

Squat
225x5
250x3
280x8
295x6
250x10
225x12

Bench
115x5
145x5
165x7

Pendlay
105x5
130x5
150x8

 

[Lug's Spear]

Nice work, I’ve been doing some rowing lately as well.