Richo's Road to Track & Field

Richo · 05-11-2006, 10:44 AM

Ok, first of, i must apologise to all members for me having 5000000+ journals (the real number is about 2-3, this is my 4th). But sadly i am someone who needs constant change. Thats why i have had a Summer Journal, Bulking Journal, Athletiscm Journal, Football Journal and now a Track & Field Journal.
--------------------------------------------------------------------------

This journal is going to be my life basically. Just all my training and goals and thoughts, and gains in body image, time, lifts and my dreams.

This journal will be my main source of motivation, to make sure this one lasts longer than all my other journals lol

If anyone wants to post anything, feel free. It is a good source of motivation and it helps alot knowing people are supporting. But if you don't have the time or energy, that is fine.

Anyway, lets kick this off like a dead elephant's head...

Richo · 05-11-2006, 11:49 AM

This is bascially my starting physique for my training. I am hoping to gain some size before October.

1/ Front
2/ Back
3/ Quadriceps I
4/ Quadriceps II
5/ Gastrocnemius Side View

Richo · 05-11-2006, 11:50 AM

I just did these couple poses just for fun. And i might pop these out later on as another way to compare...

Richo · 05-12-2006, 08:17 AM

Spikes Tested

I tested out my new Asics Hyper Speed Spikes, which i purchased yesterday, today.

I tell you, i never felt quicker. I didn't take down a stopwatch to time any runs, nor did i do excact measurements of sprints, but i approx did 200m, 100m and a 50m sprint. And i think i might of beaten a personal best with these spikes. But hard to say with no timing or distance measurement. just by heart.

Below is a couple pics of my spikes.

Still Trying to Put Together a Sprint Program

I'm still waiting for some replies at bb.com and cf.com to help put together a sprint program. But sadly no one has replied yet. And i'm trying to look around the website but i can't find anything useful yet.

If anyone is reading this and does know anything about 100m, 200m and Long Jump training, i would be grateful if you post it in this thread or in a new thread i might make. Even if it a link to a website.

A Few Thoughts

* I'm really getting keen to start taking my Track & Field seriously now. Even though i am 3-4 years later than most people, I am still determined to drop my time down.
* I'm going to talk with my dad over the next fortnight and start to get some food in the house to benefit me and help me pack on some size.
* I know there are alot of people thinking i should not worry about training Track & Field yet, and i should focus on gaining some size first. Well i am open up to ideas and views.

Richo · 05-13-2006, 02:56 AM

Still Trying to Put Together a Program

this task is alot more difficult than i first thought. I thought i could just slap a couple of simple weights workouts, a couple days of sprinting and thats it. but it seems harder than that. i have to tAKE into account of explosive strength, plyometrics, sprinting, times to do everything, rest days etc etc.

Eager to Improve

i've been reading articles about sprinting, from mechanics to ways to improve starts, and this has risin my level to train and lower my time.

right now as i am typing, i am dying, i just want to throw my spikes on and just run. but i have to just be patient and make sure i get everything together, as i don't want to rush things and end up ruining some time or something

Fitness Assessment

Right now i am in a middle of a Business Studies Assessment, but during my break i will devise up a fitness assessment for my training. And conduct it over the following two days.

Richo · 05-13-2006, 04:46 AM

Surename:
Given Names:
D.O.B:

Height:
Weight:
BMI:

100m Personal Best:

at:

200m Personal Best:

at:

Long Jump Personal Best:

at:

Free-weight 55kg Squat Rep Max:
Powerclean 1RM:
Deadlift 3RM:
Squat 1RM:

Vertical Leap:
Standing Long Jump:

Benchpress 1RM:
Standing Push-press 1RM:
Barbell Row 1RM:

30m Sprint Time:
50m Sprint Time:
80m Sprint Time:

as of:

A_N_91 · 05-13-2006, 01:18 PM

This better be the last journal :p

Good Luck :nosthumbs

Richo · 05-13-2006, 01:54 PM

Quote:

Originally Posted by A_N_91

This better be the last journal :p

Good Luck :nosthumbs

I am hoping it is. I have a pretty set mind on Track & Field.

Thanks anyway

Richo · 05-13-2006, 02:50 PM

Below is the program i will be using to train for the 100m

Monday - 3x (2x10m [rest 3min], 2x20m, [rest 5min] 2x30m [rest 7min]) Flat out

Tuesday - 10x100m tempo at in 18s with 30s rest

Wednesday - Weights - 5x5reps squat, 5x5reps Bench, 3x12 pull ups, 3x12 rows. Some core work

Thursday - OFF

Friday - 2x30 [rest 7 min between], 4-5x60m flat out [rest 10min between] + Weights same as Wednesday

Saturday - 2x(4x200) tempo in 34s with 200m walk in between runs and 4min rest between the 2 sets.

Sunday - Off

Any comments, feel free to post.

This program was given by a very nice member at CharlieFrancis, and i just wish to thank him again as i had been trying to 2-3 days trying to get something like that, so i am grateful.

Richo · 05-14-2006, 05:30 AM

Surename: Richardson
Given Names: Anthony Victor John
D.O.B: 22/04/88

Height: Unsure, checking tomorrow at School
Weight: 50kg
BMI: -

100m Personal Best: 13.27sec
at: School Athletics Carnival, 2006

200m Personal Best: Not Sure, once again, checking tomorrow
at: -

Long Jump Personal Best: 5.06m
at: School Athletics Carnival, 2006

Free-weight 55kg Squat Rep Max: 10 reps
Powerclean 1RM: 35kg
Deadlift 1RM: 75kg
Squat 1RM: 75kg (approx)

Vertical Leap: 57cm
Standing Long Jump: 2.24m

Benchpress 1RM: 42.25kg
Barbell Row 1RM: 45kg

30m Sprint Time: 5.62sec

as of: May 14th, 2006

Locky · 05-16-2006, 04:38 AM

dude u dont need to put on weight. look at kim collins he doesn't eve lift weights

Richo · 05-16-2006, 08:23 AM

I'm just typing this msg to announce that i am going to stop posting here in this thread as i have found another site that is more benefical towards my goals and training.

Now don't get me wrong, this site has been really good to me. Everyone here has been nice, helpful and supportive towards my BODYBUILDING goals.

My new goals are to improve my sprinting and jumping (long jump). And as i have been told once before, this is a bodybuilding forum. so i have moved to a new forum for track & field where i have been welcomed, helped and encouraged by others.

I will continue to visit this site, maybe post a thing or two, continue with the IMPC and such. so i haven't completely ditched you guys. so anyhoo, hoo roo for now.

p.s if anyone does want a update on my training or anything, just pm me or post it in this thread...

Lift · 05-16-2006, 11:52 AM

Best of luck Richo

Richo · 06-12-2006, 07:11 AM

Everyone here at ironmass has been too nice to me. So i have decided to restart posting my training here, as well as my diet.

So stay tune, i will be starting back up on Thursday

Richo · 06-12-2006, 11:11 AM

I know there are no changes to my body from when i posted in the IMPC but they are here for reference

Richo · 06-15-2006, 07:16 AM

#2 Add to Richo's Reputation
Old 23 Hours Ago
Richo Richo is online now
Member

Join Date: Jan 2006
Location: NSW, Australia
Posts: 109
Rep Power: 19
Richo is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished road
What can i say, except what a day.

When we left corowa at 8:45am, it was -7 degress celuis, which is really cold. when we got to albury, it was still -5, so the cold has a huge factor for motivation and muscular stiffness and such.

my first event was Triple Jump, however our team arrived late, and i missed out on competing in it. The guys were jumping 10m something, and i was a bit cut because i could jump 10m and i did not try it before, but oh well.

after that, i had to wait a couple hours for the 100m sprint to happen, which was shecduled for 11:00am, but was running late. So for the 1hr and a half break, alot was warming up and stretching.

Now the main event so far for my day was the 100m. It was only 1 heat, 8 sprinters. Blocks had to be used, and i had no experience with them but it didn't worry me. First go there was a false start, but not by me.

The actual race was not bad. I felt fairly quick, and i am sure i bet my old pb of 12.97sec, but i do not know for sure as our times will be posted to our school later on. So my times are not known yet.

I came 6th out of the race, so i was fairly happy. I knew i wouldn't be able to beat the other guys, but i didn't worry about that. i was more worried about beating myself and improving.

Next was the call-up for 200m. however, i did not attend it mainly due to preparing for the long jump. but i was not very concerned with it.

Now Long Jump, i was the happiest with. There was 4 jumpers, one was a good mate of mine, and i bet him by 2cm at our school carnival.

My first jump was alright compared to earlier jumps, where i jumped 5.10m. so i bet my old pb of 5.07m or something, so i was happy with that.

this buzz sent me into my next jump. It was a good run-up and take off, which sent me soaring to 5.36m, or 17'8" (or something like that). This jump put me in 2nd place.

My last jump i was very mad at myself seeing as i fouled. I were just going too fast and i couldn't set my feet right, so i just ran through it.

I ended up staying in 2nd place, with my mate coming first with 5.4xm. So we are both happy. and top two make it away

So i am going to Riverina, the next level, in Long Jump.

Next was team relays. i was second in the relay, and overall came 3rd.

All in all, not a bad day. I was extremely happy about long jump, unsure about 100m but i suspect it was better than 12.97s.

RESULTS
100m - ??
200m - N/A
Long Jump - 5.36m
Triple Jump - N/A

Going to the next Level in...

Long Jump (RIVERINA)

Goals Achieved

Long Jump Set - 5.10m
Achieved? YES

100m Set - 12.90sec
Achieved? ??

Make it Away to the Next Level in Any Event
Achieved? YES

So today i achieved two goals out of three, and i will have to wait to see if it is 3/3.

Overall, i am really stoked and happy.

The pe teacher has also let me and my mate use the long jump pit at the school during lunches to practice, so i just might take up that offer.

GOOD DAY FOR ME

Post comments if you desire

Richo · 07-07-2006, 04:32 AM

The program i will be following for a while

Westside For Skinny Bastards

+++++ Max Effort Upper Body (Monday) +++++

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.

Choose one of the following exercises:

*Thick bar or regular barbell bench press
*Barbell floor press
*Incline barbell bench
*Close-grip bench press (index finger on smooth part of bar)

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.

Choose one of the following exercises:

*Flat dumbbell bench press (palms in or palms forward)
*Incline dumbbell bench press

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.

Choose one of the following exercises:

*Bent-over dumbbell or barbell rows

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.

Choose one of the following exercises:

*Seated dumbbell "power cleans"
*Bent-over dumbbell rear delt flyes

E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps.

Choose one of the following exercises:

*Barbell Russian twists
*Barbell or dumbbell side bends

+++++ LOWER BODY - (Wednesday) +++++

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.

Choose one of the following exercises:

*Box squats
*Front squats
*High bar Olympic squats

B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.

Choose one of the following exercises:

*Single leg squats, back leg elevated
*Dumbbell step-ups with knee lift
*Dumbbell reverse lunges
*Dumbbell reverse lunges, front foot elevated
*Dumbbell reverse lunges, front foot elevated (with knee lift)
*Walking lunges

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.

Choose one of the following exercises:

*Leg curls
*Glute-ham raises (various resistance, iso-holds, negatives)
*Reverse hypers

D. GRIP TRAINING - Perform 3 sets of timed sets.

Choose one of the following exercises:

*Thick bar or heavy dumbbell holds
*Plate pinch gripping

++++++ REPETITION UPPER BODY - (Friday) ++++++

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.

Choose one of the following exercises:

*Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
*Regular push-ups
*Dumbbell benches on flat bench or incline bench

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.

Choose one of the following exercises:

*Dumbbell triceps extensions (flat, incline or decline bench)
*Dumbbell floor presses
*Skull crushers (EZ bar or straight bar)
*Weighted Bench Dips

C. VERTICAL

05-11-2006, 10:44 AM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Richo's Road to Track & Field Ok, first of, i must apologise to all members for me having 5000000+ journals (the real number is about 2-3, this is my 4th). But sadly i am someone who needs constant change. Thats why i have had a Summer Journal, Bulking Journal, Athletiscm Journal, Football Journal and now a Track & Field Journal. -------------------------------------------------------------------------- This journal is going to be my life basically. Just all my training and goals and thoughts, and gains in body image, time, lifts and my dreams. This journal will be my main source of motivation, to make sure this one lasts longer than all my other journals lol If anyone wants to post anything, feel free. It is a good source of motivation and it helps alot knowing people are supporting. But if you don't have the time or energy, that is fine. Anyway, lets kick this off like a dead elephant's head... __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-13-2006, 02:56 AM	#5
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	May 13th, 2006 Still Trying to Put Together a Program this task is alot more difficult than i first thought. I thought i could just slap a couple of simple weights workouts, a couple days of sprinting and thats it. but it seems harder than that. i have to tAKE into account of explosive strength, plyometrics, sprinting, times to do everything, rest days etc etc. Eager to Improve i've been reading articles about sprinting, from mechanics to ways to improve starts, and this has risin my level to train and lower my time. right now as i am typing, i am dying, i just want to throw my spikes on and just run. but i have to just be patient and make sure i get everything together, as i don't want to rush things and end up ruining some time or something Fitness Assessment Right now i am in a middle of a Business Studies Assessment, but during my break i will devise up a fitness assessment for my training. And conduct it over the following two days. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-13-2006, 04:46 AM	#6
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Fitness Assessment Plan Surename: Given Names: D.O.B: Height: Weight: BMI: 100m Personal Best: at: 200m Personal Best: at: Long Jump Personal Best: at: Free-weight 55kg Squat Rep Max: Powerclean 1RM: Deadlift 3RM: Squat 1RM: Vertical Leap: Standing Long Jump: Benchpress 1RM: Standing Push-press 1RM: Barbell Row 1RM: 30m Sprint Time: 50m Sprint Time: 80m Sprint Time: as of: __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-13-2006, 02:50 PM	#9
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	The Program Below is the program i will be using to train for the 100m Monday - 3x (2x10m [rest 3min], 2x20m, [rest 5min] 2x30m [rest 7min]) Flat out Tuesday - 10x100m tempo at in 18s with 30s rest Wednesday - Weights - 5x5reps squat, 5x5reps Bench, 3x12 pull ups, 3x12 rows. Some core work Thursday - OFF Friday - 2x30 [rest 7 min between], 4-5x60m flat out [rest 10min between] + Weights same as Wednesday Saturday - 2x(4x200) tempo in 34s with 200m walk in between runs and 4min rest between the 2 sets. Sunday - Off Any comments, feel free to post. This program was given by a very nice member at CharlieFrancis, and i just wish to thank him again as i had been trying to 2-3 days trying to get something like that, so i am grateful. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-14-2006, 05:30 AM	#10
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Fitness Assessment Surename: Richardson Given Names: Anthony Victor John D.O.B: 22/04/88 Height: Unsure, checking tomorrow at School Weight: 50kg BMI: - 100m Personal Best: 13.27sec at: School Athletics Carnival, 2006 200m Personal Best: Not Sure, once again, checking tomorrow at: - Long Jump Personal Best: 5.06m at: School Athletics Carnival, 2006 Free-weight 55kg Squat Rep Max: 10 reps Powerclean 1RM: 35kg Deadlift 1RM: 75kg Squat 1RM: 75kg (approx) Vertical Leap: 57cm Standing Long Jump: 2.24m Benchpress 1RM: 42.25kg Barbell Row 1RM: 45kg 30m Sprint Time: 5.62sec as of: May 14th, 2006 __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-13-2006, 01:18 PM	#7
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	This better be the last journal :p Good Luck :nosthumbs

05-16-2006, 04:38 AM	#11
Locky New Member Join Date: Jan 2006 Posts: 16 Recipes: 0 Rep Power: 0	dude u dont need to put on weight. look at kim collins he doesn't eve lift weights

05-16-2006, 08:23 AM	#12
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	I'm just typing this msg to announce that i am going to stop posting here in this thread as i have found another site that is more benefical towards my goals and training. Now don't get me wrong, this site has been really good to me. Everyone here has been nice, helpful and supportive towards my BODYBUILDING goals. My new goals are to improve my sprinting and jumping (long jump). And as i have been told once before, this is a bodybuilding forum. so i have moved to a new forum for track & field where i have been welcomed, helped and encouraged by others. I will continue to visit this site, maybe post a thing or two, continue with the IMPC and such. so i haven't completely ditched you guys. so anyhoo, hoo roo for now. p.s if anyone does want a update on my training or anything, just pm me or post it in this thread... __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-16-2006, 11:52 AM	#13
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	Best of luck Richo __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

06-12-2006, 07:11 AM	#14
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Everyone here at ironmass has been too nice to me. So i have decided to restart posting my training here, as well as my diet. So stay tune, i will be starting back up on Thursday __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

06-15-2006, 07:16 AM	#16
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Results from Yesterday's Track & Field Meet #2 Add to Richo's Reputation Old 23 Hours Ago Richo Richo is online now Member Join Date: Jan 2006 Location: NSW, Australia Posts: 109 Rep Power: 19 Richo is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished roadRicho is on a distinguished road What can i say, except what a day. When we left corowa at 8:45am, it was -7 degress celuis, which is really cold. when we got to albury, it was still -5, so the cold has a huge factor for motivation and muscular stiffness and such. my first event was Triple Jump, however our team arrived late, and i missed out on competing in it. The guys were jumping 10m something, and i was a bit cut because i could jump 10m and i did not try it before, but oh well. after that, i had to wait a couple hours for the 100m sprint to happen, which was shecduled for 11:00am, but was running late. So for the 1hr and a half break, alot was warming up and stretching. Now the main event so far for my day was the 100m. It was only 1 heat, 8 sprinters. Blocks had to be used, and i had no experience with them but it didn't worry me. First go there was a false start, but not by me. The actual race was not bad. I felt fairly quick, and i am sure i bet my old pb of 12.97sec, but i do not know for sure as our times will be posted to our school later on. So my times are not known yet. I came 6th out of the race, so i was fairly happy. I knew i wouldn't be able to beat the other guys, but i didn't worry about that. i was more worried about beating myself and improving. Next was the call-up for 200m. however, i did not attend it mainly due to preparing for the long jump. but i was not very concerned with it. Now Long Jump, i was the happiest with. There was 4 jumpers, one was a good mate of mine, and i bet him by 2cm at our school carnival. My first jump was alright compared to earlier jumps, where i jumped 5.10m. so i bet my old pb of 5.07m or something, so i was happy with that. this buzz sent me into my next jump. It was a good run-up and take off, which sent me soaring to 5.36m, or 17'8" (or something like that). This jump put me in 2nd place. My last jump i was very mad at myself seeing as i fouled. I were just going too fast and i couldn't set my feet right, so i just ran through it. I ended up staying in 2nd place, with my mate coming first with 5.4xm. So we are both happy. and top two make it away So i am going to Riverina, the next level, in Long Jump. Next was team relays. i was second in the relay, and overall came 3rd. All in all, not a bad day. I was extremely happy about long jump, unsure about 100m but i suspect it was better than 12.97s. RESULTS 100m - ?? 200m - N/A Long Jump - 5.36m Triple Jump - N/A Going to the next Level in... Long Jump (RIVERINA) Goals Achieved Long Jump Set - 5.10m Achieved? YES 100m Set - 12.90sec Achieved? ?? Make it Away to the Next Level in Any Event Achieved? YES So today i achieved two goals out of three, and i will have to wait to see if it is 3/3. Overall, i am really stoked and happy. The pe teacher has also let me and my mate use the long jump pit at the school during lunches to practice, so i just might take up that offer. GOOD DAY FOR ME Post comments if you desire __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------