Sept 17
Back Squats
20 x 71kg
SL Hops
2 x 20 x 17kg
Ab Bridges, 2 mins
Sept 18
Javelin Throws
~40 throws, best of 36.41m (~119ft)
DB Shoulder Press
3 x 9 x 20kg
Dips
3 x 20
DB Bicep Curls
3 x 8 x 19kg
Res. Band Pullovers
3 x 12
Press Ups
3 x 22
Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg
Sept 20
Javelin Throws
~40 throws, best of 38.00m (~125ft)
Shoulder Press
3 x 8 x 22kg
Dips
3 x 20
DB Curls
3 x 8 x 18kg
Weighted Pullovers
2 x 10 x 18kg
1 x 10 x 20kg
Press Ups
3 x 22
Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg
Sept 21
Back Squats
3 x 6 x 108.5kg
5 x 108.5kg
20 x 78.5kg
SL Hops
20 x 17kg
3 x 25 x 17kg
Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs
Sept 23
Javelin Ball Throws (1kg)
25,15,10,20,20
A1 Shoulder Press
3 x 9 x 21.5kg
A2 Pull ups
3 x 10
B1 BB Shrugs
3 x 8 x 63.5kg
B2 Dips
3 x 20
Rotator Cuff, 2 lots
2 x 8 x 5kg
Abs:
Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tucks 3 x 20
Ab Wheel 10
Sept 25
Javelin Throws
40 throws, best of 27.40m (ohhhh dear)
Track Work
3 x 4 x 100m (30 secs/2.5 mins) falling start,
in 14.0, 14.7, 14.5, 14.3 – 13.7, 13.8, 14.1, 14.1 – 14.1, 14.3, 14.2, 14.4
Wow. Blitzed this. I’m not claiming that I wasn’t collapsed on the floor afterwards but I was running within myself. NEVER done all sub 15 before let alone these times, which has given me something to think about with a new season approaching.
Sept 27
Shoulder Press
2 x 9 x 21.5kg
1 x 5 x 21.5kg
Dips
3 x 22
DB Curls
3 x 8 x 19kg
Res. Band Pullovers
3 x 12
Press Ups
3 x 25
Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg
Sept 30
Back Squats
8 x 108.5kg
4 x 116.5kg
2 x 124.5kg
1 x 124.5kg
3 x 116.5kg
5 x 108.5kg
20 x 83.5kg
SL Hops
3 x 25 x 17kg
Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs
Completely trashed my legs, they felt sickly. I crawled through the stretching routine and made some bodged dinner (it’s 1am btw, long day but I was intent on doing weights). I am really enjoying 20 rep squats in a quite sick way.