3 May
Power Clean 3 x 6 x 70kg
RDL 3 x 10 x 70kg
Back Squat 3 x 10 x 90kg
Pull-ups 4 x 7
Single Arm Machine Row 4 x 8 x 25kg
Bench Press 4 x 4 x 90kg
Ab Ripper X
4 May
Tempo Runs (grass)
3 x 4 x 100m (1 min btw reps, 3 mins btw sets)
15.6, 13.9, 15.2, 14.3 (avg 14.8)
14.6, 15.0, 14.7, 15.6 (avg 15.0)
14.2, 16.0, 14.6, 14.2 (avg 14.8)
Body-weight of 76.5kg (169lbs), think I was trying to get back in shape.
8 May
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Deadlift 10, 10, 10, 8 x 110kg (2 mins)
20 mins on the floor regretting not putting a leg finisher last
Bench Press 10, 10, 7 x 80kg
Bent Over Row 4 x 10 x 50kg – easy
OHP 1 x 8 x 40kg
Lat Pulldown (neutral grip) 4 x 10 x 50kg
10 May
BW 76.3kg (168lbs)
Tempo Runs (grass)
3 x 4 x 100m (1 min btw reps, 3 mins btw sets)
14.1, 15.6, 14.6, 15.1 (avg 14.9)
13.9, 15.4, 14.7, 15.2 (avg 14.8)
14.3, 15.6, 14.6, 13.9 (avg 14.6)
Brandon Carter Abdominal Assault (one of the versions, with ‘dying roach’)
3 rounds, (with rest, with planks and with mountain climbers)
12 May
Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 75kg
Back Squat 4 x 8 x 95kg
Side Step Squat 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 4 x 95kg
T-Bar Row 3 x 8 x 45kg, 1 x 8 x 50kg
DB OHP 4 x 8 x 20kg
Pullups 4 x 7
15 May
BW 75.9kg (167lbs)
Tempo Runs (grass)
6 x 2 x 100m (30 sec btw reps, 2 mins btw sets)
14.4 & 15.7, 14.6 & 15.2
14.2 & 15.0, 14.4 & 15.3
14.3 & 15.2, 14.3 & 15.5
18 May
Bench Press 4 x 8 x 80kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg – much better power on these
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Bent Over Row 2 x 8 x 60kg, 2 x 8 x 65kg
OHP 3 x 8 x 40kg, 1 x 7 x 40kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 3 x 8 x 105lbs, 8 x 120lbs
Brandon Carter Ab Assault – 3 rounds, 9 x 20 sec exercises, 8 x 20 sec front plank, 8 x 20 sec mountain climber
19 May
Burpees 12 x 10 (1 min rest)
26 May
BW 75.2kg (166 lbs)
Speed session (grass)
31 yard sprint (1 min rest) – 4.0, 4.1, 4.1, 3.9, 3.9
62 yard sprint (2 min rest) – 7.2, 7.2, 7.2, 7.4, 7.3