I knew going into it, that it would be fast based on my PR this past week of 480 for 1 on paused hack squats at 6'0 and 225.
Didn't expect to run that fast though. Came away with an all time personal record in the 20 yard dash of 2.06.
And backed that time up with two 2.07s and 2.13 and 2.15.
Usually I don't count a time if I don't run any other times close to it but this was a legit time.
Well legit by the way that I hand time myself. I'm consistent in the way that I hand time myself. I know when I start the clock early or stop early or whatever and don't count those times.
I haven't even been to the track in a few months because of the cold but the fact that i've never been at this power to weight ratio in the hack squat made me get a personal record anyways in the 20. The cold didn't even matter.
Don't get too excited though. These are only hand times. I have to add in around a full .75 of a second to all of my hand times to get an accurate FAT time.
So it might be slow compared to what other people are doing but i've been doing these runs consistently for a long time and when you run thousands and thousands of these and come nowhere close to 2.06 and are consistently running 2.35 or 2.28 or 2.20 or 2.45 then yeah I would say that to run 2.06 is exciting. But only for me I guess.
I'm still slow as hell due to slow twitch muscle fibers and tendons from cross country running and 400 meter dash training from 1993 till 2015.
I'm slowly starting to build some fast twitch muscle fibers back up. I'm slowly starting to build what should have been there in college but wasn't due to the constant lactic acid state that I was in from distance running and 400s.
The lactic acid never allowed my body to fully develop or grow. It prevented it from growing out. I have basically no arms, no back, no lats, and no shoulders because of it. I have no clue how it didn't burn away my chest because my chest is the only thing that's decent.
The warm up of 10 yard dashes were up there with the fastest 10 yard dashes I have ever run.
Here was the full workout.
Stretches. Leg kicks.
10- 1.20
3mins
10- 1.07
3mins
10- 1.03
4mins
10- .97
3mins
10- .94
2mins
10- .88
Stopped at .88 because it was getting dark out and I wanted to focus on the 20 today.
My record in the 10 yard dash is .78 hand timed.
I think that the way today was going if I would have had more time I could have really cranked it up a notch and got down into the upper .60 range and broke 2.00.
After the .88 I went into 20 yard dashes.
20- 2.15
2mins
20- 2.13
3mins
20- 2.07
3mins
20- 2.07
4mins rest
20- 2.06 *PR
3mins
20- 2.13
Then did broad jumps and just worked up to 8 foot 2 inches. Could have jumped a bit further if I would have taken off my shirt and got down to my spandex and had more time to warm up and everything. But it was getting too cold and so I just did a few of them.
My record on broad jump is still 9 feet 1 inch from this past July 4th 2019.
So now my goal is to work on abs like crazy this week. I have to get the fat off of my lower back and obliques and lower abs if I want to sprint faster.
I need to get my hack squat higher. I just need to increase everything. I need to become stronger in all areas. I need to increase my power to weight ratio.
Need to really go all out at the gym this week and focus in and try to increase my power to weight ratio. It's always going to be a 1 to 1 ratio of whatever I lift in the gym makes me run faster.
I'm so slow twitch that it's the only way to go. The only way i'll ever sprint faster is if I lift more weight.
I'm going to get a 40 yard dash time trial in and a 60 meter dash time trial in sometime over the next month to see where i'm at in that.
But I need to get my hack squat up to 485 for 1 next week for another PR. And I need to get my 2s up to 460 for 2.
Not happy with my overall results. They are nowhere near what even NFL players do let alone track sprinters. I wouldn't be surprised if I was still at 5.0 speed in the 40 yard dash. My fastest hand time ever in the 40 was like 4.35 but you have to add in .75 of a second to that to get a regular time. So my best 40 is only like 5.0 at best. Big deal.
Just not strong enough yet. Need to continue to go crazy at the gym and get more PRs. It's funny because I push myself so hard yet I've realized that it doesn't matter how hard I push myself. If my muscles don't ever want to develop then i'm never going to get stronger.
I'm really beginning to realize that I have extremely low testosterone levels naturally. It's the reason why i'm going bald probably. And it's one of the reasons but not the main reason of why my muscles just won't ever develop or grow. I've been eating alot of garlic to lower the estrogen levels in my body. So i'm trying to combat it with the right things.
I might have to really go all out on the garlic though. Might need to go to Sams club this week and buy this big thing of garlic and just eat it out of the jar. Might need to actually buy two of those big jars of garlic per week.
Brb need to go do some stretching and a mini speed band workout to try to get more explosive.