Dec 3
Staircase Sprint
3 x 3 sets
Staircase Bounds
3 x 2 x double steps
Sumo Deadlift
3 x 3 x 118.5kg
GHR
2 x 5
Sliding Leg Curl
2 x 8
Dec 4
Bench Press
3 x 94.5kg
3 x 96kg
3 x 97kg
followed by Explosive pushups x 5
Alternate DB Curls
2 x 9 x 19kg
Ab Ripper X
Complete – 350 reps
Dec 6
Back Squats
8 x 108.5kg
8 x 118.5kg
RLESS
2 x 8 x 68.5kg
SLRDL
2 x 8 x 28kg
Dec 8
Overhead Press
5 x 52kg
5 x 60kg
6 x 68kg
Alternate T-Bar Press
3 x 8 x 35kg
Weighted Pullups
3 x 8 x 7.5kg
Weighted Dips
3 x 18 x 7.5kg
Dec 9
Staircase Sprint
3 x 3 sets
Staircase Bound
3 x doubles
Sumo Deadlift
5 x 101kg
5 x 116kg
7 x 132kg
GHR
3 x 5
Sliding Leg Curl
3 x 8
Dec 10
Bench Press
5 x 72kg
5 x 83kg
7 x 94kg
Alternate DB Curls
3 x 7 x 20kg
Close Grip Bench Press
3 x 8 x 78.5kg
Rotator Cuff
2 x 3 x 10
Ab Ripper X to follow later this evening.
Dec 11
Back Squats
8 x 108.5kg
8 x 118.5kg
3 x 126kg
SLRDL
3 x 8 x 28kg
Pause Squat (5 sec ISO)
5 x 58.5kg
Dec 13
Track Work (Real track, not shitty gravel track in my home town)
6 x 400m (~8 mins rest) 5 in 72 secs, last one in 64.8 secs
Ironman Weights (First Series 30-60 secs rest, 2 sec concentric 4 sec eccentric)
Lat Pulldown 2 x 12 x 35kg
Split Squat 2 x 12 x 10kg
Press ups 2 x 8
Hip Thrust 2 x 12
DB Pullover 2 x 12 x 13.5kg
Decline Pushups 2 x 12
DB Bicep Curl 2 x 12 x 9kg
Tricep Kickback 2 x 12 x 1.5kg
Bird Dogs 2 x 12
Side Bridge 2 x 40 secs
Front Bridge 2 x 60 secs
DB Side Bends 2 x 15 x 9kg
Press up Hand Walks 2 x 20
First things first, track. My friend is training for Ironman and was doing 10 x 400m with 4-5 mins rest, and I did reps 1,3,5,7,8 and we raced the final rep. Having done that there was NO chance of me doing RLESS when I came home so instead I joined him for his weights session, which we ended up going through twice. Some of the exercises like split squat, hip thrust and bicep curls were really tough in the 2X4 (or 4X2) tempo format and as long as they don’t blunt my max. strength noticeably i’m happy to include that session every week as it’s a little something different and had me way out my comfort zone.
Dec 14
Overhead Press
3 x 56kg
3 x 64kg
2 x 72kg
3 x 8 x 48.5kg
Chin Ups
3 x 11
Dips
3 x 25
Dec 16
Staircase Sprint
3 x 3 sets
Pause Squats (5 sec ISO)
5 x 63.5kg
5 x 68.5kg
Sumo Deadlift
3 x 108.5kg
3 x 124kg
3 x 140kg
GHR
3 x 5
Sliding Leg Curl
3 x 8
Dec 17
Bench Press
3 x 77kg
3 x 88kg
6 x 100kg
Alternate DB Curls
3 x 7 x 20kg
Close Grip Bench Press
3 x 6 x 83.5kg
Rotator Cuff
2 x 2 x 10
Ab Ripper X
Dec 20
Pause Squats
5 x 68.5kg
5 x 73.5kg
5 x 78.5kg
RLESS
3 x 8 x 68.5kg
SLRDL
3 x 8 x 28kg
Calf Lowers
2 x 25
Dec 21
Overhead Press
3 x 8 x 53.5kg
Dips
3 x 25
Chin Ups
3 x 12
Half-Kneeling Cable Lift
3 x 10 x 5kg
Ab Wheel
2 x 15
RKC Plank
45 secs
Dec 23
Sumo Deadlift
5 x 116kg
3 x 132kg
1 x 148kg
GHR 3 x 5
Sliding Leg Curl
3 x 9
Dec 24
Bench Press
5 x 83kg
3 x 94kg
2 x 106kg
Alternate DB Curls
3 x 8 x 20kg
Close Grip Bench Press
3 x 6 x 83.5kg
Rotateor Cuff
2 x 2 x 10
Ab Ripper X
Dec 25
20km Bike
It was very muddy where we went and although a few km were on road the majority of it was rough terrain and annoyingly was so bad in places my tyres were slipping and I had to walk the bike. Between us my mate and I fell over about 40 times and gaining any fitness out of it wasn’t really possible. Good fun though.
Dec 27
Pause Squats
5 x 78.5kg
5 x 83.5kg
5 x 88.5kg
RLESS
3 x 8 x 68.5kg
SLRDL
3 x 8 x 29kg
Single Leg Calf Lowers
2 x 25
Bare Foot Treadmill Walk
37 mins, 3 degree incline, 5.8kph
Dec 28
Overhead Press
3 x 8 x 53.5kg
Dips
3 x 25
Chin Ups
3 x 12
Half-Kneeling Cable Lift
3 x 10
Ab Wheel Standing
3 x 5
Dec 30
Sumo Deadlift
5 x 104kg
5 x 120kg
7 x 136kg
GHR
3 x 5
Sliding Leg Curl
3 x 9
Dec 31
Bench Press
5 x 73kg
5 x 84kg
7 x 96kg
DB Curls
3 x 8 x 20kg
Close Grip Bench Press
3 x 6 x 83.5kg
Note: This year started off in Loughborough, where I took on a full time position in a bar around March. That lasted until early July, I then did ~ 3 weeks of bar work during the Olympics before living with my parents in Crowborough for the rest of the year. I had given up competitive sprinting and was only playing rugby as something to do, so most of the year was a bit aimless.