*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*
May 1
Bench Press
3 x 5 x 90kg
DB Rows
3 x 10 x 35kg
DB Press
3 x 10 x 27.5kg
DB Curl
3 x 10 x 18kg
Spiderman Press-Ups
3 x 12
May 2
Track Work
250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4
Walking Lunges, 2 x 20m
High Knees, 2 x 20m
Ab Wheel
3 x 1 minute
May 3
Warm up – KB Swings 2 x 25 x 15kg
Power Clean
3 x 10 x 60kg
Bench Press
2 x 10 x 80kg
1 x 9 x 80kg
Back Squat
3 x 10 x 110kg
DB Rows
3 x 10 x 35kg
DB Press
3 x 10 x 25kg
DB Curls
3 x 10 x 17.5kg
Landmine
3 x 20 x bar + 5kg
May 5
Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg
Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg
DB Rows
3 x 10 x 35kg
DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg
May 7
KB Swings
4 x 60 x 15kg
High Knees, 2 x 20m
Walking Lunges, 2 x 25m
May 8
Power Clean
3 x 5 x 72.5kg
Bench Press
3 x 5 x 90kg
Back Squat
3 x 5 x 120kg
DB Rows
3 x 10 x 35kg
DB Press
3 x 10 x 25kg
DB Curl
3 x 8 x 20kg
Spiderman Press-Ups
3 x 14
May 9
Track Work
3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs
1 mile
6 mins 40 secs
Walking Lunges, 30m, 20m
High Knees, 30m, 20m
Ab Wheel 3 x 1 minute
May 10
Track Work (again!)
300m – 47.1
200m – 31.6
100m – 15.8
300m – 42.8
200m – 27.7
100m – 12.4
May 12
Hip Mobility
Broad Jumps
Plyo Hops
2 x (2 x 30m hops, 3 x 30m)
Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.
May 14
Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg
Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg
Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg
DB Rows
3 x 10 x 35kg
DB Curl
3 x 10 x 20kg
DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain
DB Windmill
3 x 10 x 12.5kg
May 15
Track Work
250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4
Walking Lunges, 35, 15m
High Knees 35, 15m
Spiderman Press-ups 3 x 16
May 18
Bench Press
80kg x 9, 5, 4
DB Floor Press
3 x 8 x 25kg
Chin Ups/Pullups
2 x 2 x 8
Lat Raise
3 x 12 x 5kg
DB Curl
3 x 8 x 20kg
Landmine
3 x 10 x 30kg
May 19
Track Work
Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)
300m – 44.6
200m – 29.4
100m – 14.1
300m – 41.7
200m – 26.8
100m – 12.3
Ab Wheel, 3 x 1 minute
May 21
Track Work
Plyometric Hops
2 x 30m Hops
3 x 30m
250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0
I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.
Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!
May 22
Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg
DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg
DB rows
4 x 12 x 35kg
Reverse Flyes
2 x 12 x 5kg
DB Windmill
3 x 12 x 12.5kg
May 23
Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg
Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg
Plate Hold
3 x 20kg per hand x 1 minute
May 25
Bench Press
80kg x 10, 6, 5
DB Floor Press
3 x 8 x 25kg
Chin Ups/Pull Ups
2 x 2 x 9
Lat Raise
3 x 12 x 6.25kg
Bicep Curl
3 x 8 x 20kg
Landmine
3 x 10 x bar + 15kg
May 26
Track Work
2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB
Ab Wheel Standing
3 x 5
May 27
Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg
Reverse Lunges
3 x 10 x 65kg
Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg
Plate Hold
3 x 20kg x 65 secs
May 30
Bench Press
5 x 90kg
5 x 92.5kg
DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg
DB Rows
4 x 12 x 35kg
DB Reverse Flyes
2 x 12 x 5kg
DB Windmill
3 x 10 x 15kg