Reply To: 2019 Training Log

#10061
Fraser_9to5
Keymaster

24 June

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 8 x 102.5kg
Good Morning (3 sec ISO) – 8 x 20kg, 2 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
Hip Flexor Hold (5 sec ISO) – 2 x 5
Hollow Rock – 3 x 30 secs
Prone Hyper Ext – 3 x 8

25 June

Bench Press – 6,6,6,5 x 90kg
BB Rows – 4 x 8 x 70kg
A1 Chin Ups – 10,9,8
A2 Skull Crushers – 3 x 8 x 36kg

Grass Run – 6.4km in 36 mins
Pace per km = 5:17, 5:30, 5:23, 5:37, 6:01, 5:57, 5:35

The plan is to extend this out to around 10km to build up my ability to do slow and steady running. Took a lot of effort to not walk as my breathing really goes nuts whatever the pace is.

26 June

Cycling – 2 x 4 miles

Commute on a Boris Bike.

27 June

Vert Test – 55cm
Power Clean – 5 x 1 x 80kg
Back Squat – 4 x 6 x 105kg
Hip Thrust – 6,7,8,6 x 110kg
Good Morning (3 sec ISO) – 3 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg

28 June

Incline Bench Press – 3 x 6 x 75kg
DB Rows – 4 x 8 x 40kg
Rear Delt Raise – 3 x 12 x 3kg
A1 Close Grip Bench – 8,7,7 x 80kg
A2 Concentration Curls – 3 x 6 x 20kg
Burpees – 30 on 60 off x 4 (40 total)

Better conditioning, I read someone’s program which stated 100 burpees in 5 minutes is a great conditioning goal and to train it you should always work at “race pace” of 1 burpee every 3 seconds. I did 10 in 30 seconds and will build on that.

29 June

Grass Shuttle Runs
Levels 6-7 as a warm up
Starting from level 8.1, 6 runs: 10.1, 9.8, 9.9, 9.7, 9.8, 9.7 (3 mins rest)

Again using the bleep test audio, there’s something about the pace of level 9 that gets me. It’s a little too fast for my “plodding along” pace but my next gear is too tiring to maintain. I was pleased to go further than last week, a less tiring warm up helped. Each run was around 1 min 50 secs which is a good duration, if I could complete levels 8 & 9 for 6 reps and bring the rest down to 2:30 that would be amazing.