Reply To: 2011 Training Log

#10396
Fraser_9to5
Keymaster

Oct 2

Javelin
40 throws, best of 38.32m (~126ft) PB

Track Work
8 x 10m (2.5 mins)
8 x 12.5m (2 mins)

I almost got to my 7th set of 5 throws before I got over 30m, then I suddenly put metres on each subsequent attempt. Looking to go down Wednesday night for the first real training session and we’ll see if the coach can add some distance.

I’ve missed track!! It’s been five weeks since I’ve sprinted and it was so nice to get back into it. Working on getting the most out of every stride during acceleration (without over-striding), and my 7th stride was dead on 10m each time.

Oct 5

Shoulder Press
3 x 9 x 21.5kg

Dips
3 x 22

DB Curls
3 x 8 x 19kg (poor)

Res. Band Pullover
3 x 12

Press Ups
3 x 25

Abs
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Oct 6

Hang Power Cleans
4 x 86kg
5 x 86kg

Reverse Lunges
4 x 8 x 58.5kg

SLRDL
4 x 10 x 21kg

Lunge Jumps
4 x 8

SL Hops
4 x 25 x 17kg

Oct 9

Javelin Ball
35 throws per arm

Track Work
2 x 8 x 15m (2 mins/5 mins)

Oct 10

Shoulder Press
3 x 8 x 24kg

Pullups
3 x 12

Dips
3 x 22

BB Shrugs
3 x 8 x 68.5kg

Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tuck 3 x 20
Ab Wheel 15

My upper back was supported in shoulder press but it was still vertical so it should be as effective, perhaps taking out a weak point in my torso. Enjoyed that workout, once again fuelled by women problems.

I’m going to rugby training tomorrow evening with a friend, should be interesting to see what I can do.

Oct 12 (rest is 90s instead of 60s)

Shoulder Press
3 x 7 x 24kg

Dips
3 x 25

Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 28

Abs:
Marching 4 x 50 x 10kg
Twists 4 x 30 x 10kg

Oct 13

Back Squats
8 x 108.5kg
6 x 116.5kg
4 x 124.5kg
3 x 124.5kg
5 x 116.5kg
7 x 108.5kg

SL Hops
4 x 25 x 17kg

Abs:
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Better squats again but still a lack of a fully coordinated push. Enjoyed rugby the other day and he wants to give me a run-out in the 5th team this weekend which is a bit of a muck around. Will probably do hard tempo tomorrow as active recovery and get my stretches in.

Oct 15

Rugby Game (friendly)

Other team turned up with 10 men and we had 3 subs so all went on the other team and played 13 vs 15. They called it off 15 mins into the 2nd half when we were 112-12 down (we being the other team). I was left wing, pretty happy with my contribution as I probably stopped a few tries from chasing people down who’d broken through our defensive line. Pretty beat up now, my right knee is swollen and i’m looking to do upper body tomorrow, rugby training Tues and depending on the knocks I pick up from that I want to do sprints Wednesday morning.