Reply To: 2022 Training Log

#11786
Fraser_9to5
Keymaster

GPP Week 3 of 3

10 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 2 x 7 x 45 on/15 off (105rpm, 130W)
General Strength Circuit – 15 reps (5 mins 50)

I did the drills in my garden. I really can’t spare the time to go and do proper tempo runs in my lunch break so the bike tempo is here to stay.

11 Oct

Box Jumps – 3 x 5
Hills – 3 x 3 x 20m
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 10
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

Hip thrust was borderline on the RoM, also bumped the other exercises by a rep where possible.

12 Oct

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)

I only had time to do this session on the bike. The notation is meant to be 1 = 100m, 2 = 200m etc. with 50m jog 50m walk between reps but I did multiples of 45 seconds on/15 off, so for the “2” I did 1 min 30 cycling and 30 seconds rest. My fitness is good so this is more of an active recovery session now, though I might add in circuits or find a way to do my med ball throws.

14 Oct

Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 229cm
Hill Runs – 2 x 10 x 10m

I had a late meal and a late night prior to this so I was feeling awful. I moved the weights to the next day.

15 Oct

BB Rows – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 20kg
Skull Crushers – 3 x 8 x 28.5kg
BB OHP – 8,8,6 x 40kg
Plate Raises – 3 x 8 x 10kg
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Bear Dog with Shoulder Taps – 3 x 10
A3 Leg Lowers – 3 x 15

Starting to approach the weights I consider a challenge in all exercises, rows were previously very light for me. I did abs out of habit but really shouldn’t as it means it’s better to skip them tomorrow.

16 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 2 x 4 x 100m, 300m [25 secs / 3 mins] avg 15.2, 14.9, 300m in 46.3
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 10
SLRDL – 1 x 8 x 40kg
RDL – 2 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

Very happy with the track session, I feel fast. Particularly happy with how I held my form for the 300m and easily hit the target time. SLRDL is a bit scrappy so I went back to the double leg version. Next week this session goes back to squats (hooray!) and the rep ranges change in midweek.

The next two weeks are a GPP/SPP transition, which means the Tuesday session moves from hills to the track (yesssss!!!). I’m hoping my broad jumps and CMJ trend upwards from here as they should be a rough indication of my speed.