2011 Training Log

Viewing 22 reply threads
  • Author
    Posts
    • #10378
      Fraser_9to5Fraser_9to5
      Keymaster

      Copied in full with comments from at the time.

      Jan 1

      Seated Jumps – 3 x 5
      Rebound Jumps – 3 x 5
      Front Squat – 5 x 81kg, 3 x 92kg, 9 x 102.5kg
      Hip Thrusts – 3 x 10 x 80kg
      Sliding HS Curl – 3 x 10 x 15kg
      Ab Crunches – 5 x 60
      Side Bridge, 80 secs

      Don’t know what’s happened to my front squat but I seem to have jumped in strength and i’m finding it weird to rep 102kg easily. Hip thrusts and HS curl were both quite intense.

      Jan 3

      DB Rows – 3 x 10 x 30kg
      Plate Toss – 3 x 12 x 10kg
      A1 Alternate DB Bench – 2 x 20 x 31kg
      A2 Explosive Pushups – 2 x 7
      Front Bridge 90 secs
      Side Bridge 60 secs

      Jan 4

      Power Cleans – 3 x 1 x 78.5kg, 3 x 1 x 83.5kg
      Good Mornings – 2 x 9 x 60kg
      Ab Circuit, 4 mins

      Jan 5

      Running Arms – 2 x 80, 4 x 50
      A1 Bench Press – 5 x 42.5kg, 5 x 52.5kg, 5 x 62.5kg
      A2 Explosive Pushups – 3 x 7
      Dips – 3 x 15

      Jan 6

      Back Squats – 5 x 60kg, 5 x 75kg, 5 x 90kg
      Stiff Legged Deadlift – 2 x 8 x 88.5kg
      Bird Dogs – 2 x 20
      Reverse Crunch Hold – 3 x 30 secs

      Jan 8

      Seated Jumps – 2 x 5 x 100cm
      Rebound Jumps – 3 x 5 x 40cm->100cm
      Double Leg Standing Jump – 6 for 14.50m, 6 for 15.25m, 6 for 15.55m
      SL Box Jumps – 3 x 10 x 15cm
      Muscle Ups – 6 in total
      Dips – 3 x 15
      Front Squats – 5 x 42.5kg, 5 x 55kg, 5 x 65kg
      Sliding HS Curl – 3 x 8 x 10kg
      Hip Thrusts – 2 x 8 x 60kg
      Ab Crunches – 4 x 50
      Side Bridge, 60 secs

      I know it’s an easy week so I shouldn’t be ADDING stuff, but I have a few new exercises. The double leg jumps are so I get better at projecting my power forward rather than up, the mini box jumps are plyometric and should help with ankle stiffness and the muscle ups are an explosive equivalent to regular pullups.

      I really enjoyed the new plyos, if you divide my standing jump distance by six you get an average of 2.59m, I know 3m standing long jump is quite big time so maybe ~2.80m would be a good target. I butchered myself head to toe with a massage stick yesterday and I’m feeling super-fresh today.

      Jan 10

      DB Rows – 3 x 8 x 40kg
      DB Front Raises – 1 x 8 x 5kg, 2 x 8 x 7kg
      A1 Alternate DB Bench – 2 x 14 x 39kg
      A2 Explosive Pushups – 2 x 8
      Front Bridge 120 secs
      Side Bridge 80 secs

      Some of the other sprinters are already down to 5,4,3 reps for exercises so I’m lowering reps from 8-10 to 6-8 or 6-8 to 4-6. I think upper body is more conditioning than pure strength so that will be higher, but hip thrusts, stiff legged deadlifts etc. will be 6 reps. I’ve shifted a few things about so no hamstring work on saturdays with the new plyos.

      I was comfortable with 39kg in each hand for alternate bench and it didn’t feel like much of a jump in weight. Front raises replace plate toss due to a well argued point in favour of the former. 7kg was enough to feel it working but allow perfect form.

      Jan 11

      Power Cleans – 3 x 1 x 88.5kg, 1 x 93kg, 1 x 96.5kg, 1 x 100kg !!!
      Stiff Legged Deadlift – 2 x 6 x 126kg
      Res. Band Hip Flexor Pull Throughs – 3 x 8
      Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 (Soleus)
      Ab Circuit, 6 mins

      First things first, 100kg power clean 😀 Got rather aggressive, could’ve done 101kg but I wanted to secure the milestone of triple figures (@ 72kg BW). Resistance band work and calf lowering are recommendations from a physio who saw me run, will see how those pan out. I have another thing where I have to write the alphabet with my big toe, strengthens ankle I think. Oh and GC, Soleus is just straight leg/bent leg, up on two legs, down with one.

      Note to any sprinters: he said most people think they need strong plantarflexion to ‘push off’ when your foot is behind you, when in actual fact there is very little force there and a strong dorsiflexion is more important because when your foot hits the track at top speed you want to limit/control your ankle movement there and not collapse under the forces.

      Jan 12

      Running Arms – 2 x 80, 4 x 50
      A1 Bench Press – 5 x 68.5kg, 5 x 78.5kg, 8 x 90kg
      A2 Explosive Pushups – 3 x 8
      Dips – 3 x 22

      Jan 13

      Back Squats – 5 x 101kg, 5 x 116kg, 8 x 131kg
      SL Eccentric Ham Curls – 2 x 8 x 25kg
      Bird Dogs – 2 x 20
      Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 x 10kg (Soleus)
      Reverse Crunch Hold – 4 x 30 secs

      I got hamstring cramp after the first set of HS curls, only had it once about 7 years ago and for a few seconds I thought I’d pulled it, very relieved it was cramp. My lower abs ached and I didn’t feel stable in squats, the 8th rep was a bit dodgy so left it there. I’m happy to pick up ham curls at 25kg as I think I only got to 32.5kg for 6 in late 2010, would’ve upped the 2nd set if it wasn’t for cramp. Those power cleans have trashed my body so I look forward to tomorrow’s stretching and resting.

      Jan 15

      Seated Jumps – 2 x 4 x 105cm
      Rebound Jumps – 3 x 5 x 40cm->100cm
      Double Leg Standing Jump – 6 for 15.75m, 6 for 15.85m (average 2.64m), 6 for 15.75m
      SL Box Jumps – 3 x 10 x 15cm
      Muscle Ups – 1,1,3,3,5
      Dips – 3 x 20
      Front Squats – 5 x 72.5kg, 5 x 83.5kg, 9 x 95kg
      Hip Thrusts – 1 x 7 x 90kg, 2 x 6 x 95kg
      Ab Crunches – 4 x 75
      Side Bridge, 2 x 80 secs

      Looser from stretching, if not that much fresher after a rest day. I am tweaking my weekly layout as my energy isn’t high enough for both speed sessions. Next week is leading up to a race but in future I think Tuesday front squat, Thursday back squat, power cleans alternate Saturdays. My muscle ups were much better and I managed five in the final set. I wasn’t taking front squat seriously and the bar slipped off my shoulders as I descended for tenth rep, that’ll teach me to focus in future.

    • #10379
      Fraser_9to5Fraser_9to5
      Keymaster

      Jan 17

      DB Rows – 3 x 8 x 42.5kg
      DB Front Raises – 3 x 8 x 8.5kg
      A1 DB Alternate Bench – 14 x 39kg, 13 x 39kg
      A2 Explosive Pushups – 2 x 8
      Front Bridge 2 x 90 secs
      Side Bridge 2 x 60 secs

      Biceps were hurting from the weekend. I like these front raises, can really feel my muscle working. I’ve got my calories to a stage where my weight is stable, now looking to refine my diet and remove some of the processed junk I’ve been sneaking in. Race on Saturday, still a week or two from peak shape but should be able to produce a decent run.

      Jan 18

      Back Squats – 3 x 108.5kg, 3 x 125kg, 4 x 140kg
      SL Eccentric Ham Curls – 2 x 8 x 27.5kg
      Bird Dogs – 2 x 20
      Eccentric Calf Lower – 2 x 20 x 10kg (Gastroc), 2 x 20 x 10kg (Soleus)
      Reverse Crunch Hold – 3 x 45 secs

      I’m repeating this week of 5/3/1 next week, so was going to do the bare minimum but I thought 4 reps would be good for my confidence at the higher weights. Calf exercise was better with two sets for each muscle, as three seemed a little laboured and drawn out. I’m splitting up the three hours of track work and the weights on Tuesdays and Thursdays, so this session was done in the evening having regained some energy since this morning.

      Jan 19

      Running Arms – 2 x 80, 4 x 50
      A1 Bench Press – 3 x 73.5kg, 3 x 83.5kg, 5 x 95kg
      Explosive Pushups – 3 x 8
      Dips – 3 x 22

      As above, I felt I could do 6 reps of bench so stopped at 5. I had a quality speed session yesterday and if I can replicate that tomorrow then I will be much more confident about the weekend. I need to stop thinking about p.b’s and focus on beating whoever’s lining up next to me.

      Jan 22

      60m Race – 7.59

      My hamstring was bothering me on Thursday and it was still on my mind today, so the whole race was tense and sub-maximal because I worried about pulling it. Didn’t stick around for 2nd race, I know when it isn’t my day.

      Front Squat – 3 x 78.5kg, 3 x 90kg, 8 x 101kg
      Hip Thrusts – 6 x 95kg, 6 x 100kg, 6 x 105kg
      Ab Circuit, 6 mins

      New plan, do weeks 3 and 4 of 5/3/1 then just do some heavy triples the next few weeks so I don’t have to think about fitting it in with my races, think I need more time under a 140kg+ bar anyway. Pleased with front squats, could’ve done a few more reps.

      Jan 24

      DB Rows – 3 x 8 x 42.5kg
      Front Raises – 3 x 8 x 9kg
      A1 Alternate DB Bench – 1 x 12 x 39kg, 1 x 9 x 39kg
      A2 Explosive Pushups – 2 x 8
      Front Bridge 90 secs
      Side Bridge 60 secs

      Got the recovery wrong and paid for it in the second set of alternate bench. I have a new workout template that should keep weights workouts where they are but exercises will be moved around. Alternate bench will go as I have tough circuits to do, volume of plyos will be less with longer runs afterwards and Tuesday will be just weights.

      Monday – Short Speed & UB Weights
      Tuesday – LB Weights
      Wednesday – Circuits & UB Weights
      Thursday – Speed Endurance & LB Weights
      Friday – Technical Work
      Saturday – Plyometrics, Long Speed & Full Body Weights
      Sunday – Recovery Stretching & Foam Rolling

      Jan 25

      Front Squats – 5 x 83.5kg, 3 x 95kg, 8 x 106kg
      Stiff Legged Deadlift – 2 x 5 x 131kg
      Bird Dogs – 2 x 20
      Reverse Crunch Hold – 3 x 45 secs

      Rest periods have increased which should help me maintain intensity a bit better. Pleased with front squats, could’ve done more but will save something for Thursday.

      Jan 26

      Bench Press (power matrix) – 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
      Dips – 3 x 20
      Running Arms – 2 x 80, 4 x 50

      I was going to do the power matrix next week but realised it incorporated everything I was going to lift for 5/3/1, so figured i’d do it today. Tried to rush the 1RM so the first two stalled in the middle, last one was smooth. Did running arms last so that I finish the session with a coordinated movement pattern.

      Jan 27

      Back Squat
      5 x 120kg
      3 x 135kg
      2 x 150kg P.B. @ 73kg
      3 x 140kg

      Hip Thrusts
      2 x 5 x 110kg

      Abs, 6 mins

      Felt excellent in squats, upped everything by a few kgs as I saw the opportunity for a PB, did a nice double and didn’t push my luck by trying a third. Focus is on track work for the next four weeks, i’ll be damned if i’m running another 7.5* in Feb.

      Jan 29

      SL Box Jumps
      3 x 10 x 15cm

      Muscle Ups
      5,4,1

      SL Eccentric Ham Curls
      1 x 6 x 27.5kg
      1 x 6 x 30kg

      Crunches
      4 x 90

      Side Bridge, 2 x 80 secs

      Did 2 x 2 x 120m runs at the track so didn’t have the energy for power cleans. Ham curls were good, got the stopwatch out to make sure it’s still a four second eccentric.

      Jan 31

      Bench Press
      8 x 80kg
      5 x 92.5kg
      3 x 97.5kg
      3 x 1 x 110kg = PB
      5 x 92.5kg

      DB Rows
      3 x 8 x 42.5kg

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

      Phew! 110kg was close to the limit, pretty chuffed to do all three attempts. Next power matrix has 115 in it, don’t know about that :s

    • #10380
      Fraser_9to5Fraser_9to5
      Keymaster

      Feb 1

      Front Squats
      5 x 90kg
      3 x 100kg
      4 x 110kg PB

      Stiff Legged Deadlift
      2 x 5 x 131kg

      Bird Dogs
      2 x 20

      Ab Wheel, 10 in total

      Relatively untroubled by front squat, could’ve done another few reps. Can’t say the same for RDLs, I think that was the hardest I’ve tensed my glutes in forever. I thought I was going to seize up, didn’t go as low as normal for the last few reps as I was ready to implode. Was out of caffeine drink so maybe need that to maintain the intensity in that particular exercise.

      Oh and my left adductor was bugging me in blocks yesterday, doing a little strengthening using resistance bands to clear that up and I haven’t noticed it this afternoon.

      Feb 2

      Dips

      3 x 25

      Front Raises

      3 x 8 x 9kg

      Running Arms

      2 x 80
      4 x 50

      No issues.

      Feb 3

      Back Squats
      5 x 125kg
      3 x 135kg
      3 x 145kg

      Hip Thrusts
      2 x 5 x 110kg

      Ab Circuit, 6 mins

      Again, no issues. Would be happy repeating this for the next two week as maintenance then tapering for the final race.

      Feb 5

      Track Work
      2 x 2 x 120m MASSIVE tailwind, falling start. Times: 13.62, 13.50, 13.63, 13.57.

      SL Eccentric Ham Curls
      1 x 6 x 27.5kg
      1 x 6 x 30kg

      Turkish Get Ups
      1 x 4 x 9kg
      2 x 4 x 11.5kg

      Prone Jackknife
      3 x 12

      Insane winds today, must have been 8 m/s. Kind of works as overspeed training and was pleased that my form didn’t suffer. Read the article the other day condemning crunches so put in jackknives, always wanted to do Turkish get ups but have a low ceiling in my basement so brought the weight into the lounge to try them – wow. I was quite out of breath, sweating and my shoulders felt the hardest worked muscle group. Back is pretty tight so didn’t do muscle ups.

      Feb 7

      Track Work
      Blocks, 5 x 30m
      3 x 50m, 3 point start. Times: 6.41, 6.40mon, 6.34

      (mon = Mondo, we have one lane of the 2012 track surface, it’s a lot faster to run on – yes I’m aware my best time wasn’t on it)

      Bench Press
      8 x 82.5kg
      5 x 95kg
      3 x 100kg
      3 x 0 x 115kg
      5 x 95kg

      DB Rows
      3 x 8 x 42.5kg

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

      110kg crept up last week so didn’t expect to get 115kg today, the second rep was closest but I started to lift my bum off the bench so housemate took it off me before I tweaked something. Can do the abbreviated 8,5,3,5 next week as a rest. Also managed to land a 120cm (47in) box jump before track, have been wanting that for an absolute age and cleared it by a few cm.

      Feb 8

      Front Squats
      5 x 90kg
      3 x 100kg
      4 x 115kg

      Stiff Legged Deadlift
      2 x 5 x 131kg

      Bird Dogs
      2 x 20

      Ab Wheel, 11 reps

      Close to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.

      This weekly layout seems to have a really good balance and it feels like i’m peaking for every important workout.

      Feb 10

      Track Work
      2 x 70m falling start, 8.53, 8.50.

      Back Squats
      5 x 125kg
      3 x 135kg
      3 x 147.5kg

      Power Cleans
      1 x 88.5kg
      1 x 93.5kg
      1 x 98kg

      Ridiculously tight VM on my right leg, thought it was a tendon/ligament problem at first so after two average runs I stopped my session and went home. Rolled it for 5-10 mins and it’s a lot better. I was happy to do squats with it but not hip thrusts, so did a few power cleans. I have around 60 mins of stretching on Sundays and missed it last weekend so it’s entirely my own fault and a lesson to not be lazy in future.

      Feb 12

      Track Work
      2 x 2 x 120m, falling start. 13.81, 13.56, 13.63, 13.72.

      Muscle Ups, 3,2,1
      Dips, 2 x 25

      SL Eccentric Ham Curls
      1 x 6 x 27.5kg
      1 x 6 x 30kg

      Turkish Get Ups
      3 x 4 x 11.5kg

      Prone Jackknife
      3 x 15

      Really caught the middle two runs and got some great acceleration off the bend, felt fast today. Was lying on the track for 15 mins after the last run and didn’t have much left for muscle ups. Turkish get ups are good fun.

      Feb 14

      Track Work
      Blocks 2 x 30m, 2 x 40m, 2 x 60m

      Bench Press
      8 x 82.5kg
      5 x 95kg
      3 x 100kg
      5 x 95kg

      DB Rows
      3 x 8 x 42.5kg

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

      Easing up on the weights during the week and speed sessions will be 95% on Thursday and Saturday, race is the 26th.

      Feb 15

      Front Squat
      5 x 77.5kg
      5 x 82.5kg
      5 x 87.5kg

      Stiff Legged Deadlift
      2 x 5 x 103.5kg

      Bird Dogs
      2 x 15

      Ab Wheel, 12 reps total

      Everything around 75% today, felt like a warm up.

    • #10381
      Fraser_9to5Fraser_9to5
      Keymaster

      Feb 16

      Front Raises
      3 x 8 x 9kg

      Feb 17

      Track Work
      2 x 80m, falling start. 9.39mon, 9.47

      Back Squats
      5 x 100kg
      5 x 105kg
      5 x 110kg

      Hip Thrusts
      2 x 5 x 85kg

      Ab Circuit, 5 mins

      Messed up my stopwatch times in track, first one I pressed it too late and the second too soon. Added a tenth on the first one (9.29 to 9.39) to compensate, seems about right and a lot better than last week. No issues in the gym, cruised it.

      Feb 21

      Track Work
      Blocks, 20, 2 x 30m
      50, 60, 70, 80m, falling start. (6.22, 7.31, 8.40, 9.43)

      Bench Press
      5 x 70kg
      5 x 80kg
      8 x 91kg

      DB Rows
      3 x 8 x 42.5kg

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

      Would’ve liked a few hundredths off each of my runs, was happy out of blocks though which is more important. Back for more 5/3/1, bench this week and front/back squats start up next week. The 4-6 rep range is going well, where possible I will go to 3-5 depending on the exercise.

      Feb 22

      Front Squats
      5 x 80kg
      5 x 90kg
      3 x 105kg

      Stiff Legged Deadlift
      2 x 5 x 126kg

      Bird Dogs
      2 x 20

      Ab Wheel, 2 x 7

      Felt great today, everything was at 95% but I could tell I was in P.B. shape.

      Feb 23

      Front Raises
      3 x 8 x 9kg

      KB Swings
      15 x 6kg
      15 x 8.5kg
      15 x 11kg
      15 x 13.5kg

      Wanted to put in kettlebell swings on Saturday so did a quick practice to find a good starting weight. Sets of 15 or less will do me. Picked up the movement pretty quickly as my med ball throws have already taught me to hip snap.

      Feb 26

      Race – Sh*t. Moving on… (7.57)

      KB Swings
      1 x 15 x 13.5kg
      2 x 15 x 16kg
      1 x 15 x 18.5kg

      SL Eccentric Ham Curls
      1 x 6 x 27.5kg
      1 x 6 x 30kg

      DB Reverse Lunges
      1 x 12 x 21kg
      1 x 12 x 31kg
      1 x 12 x 33.5kg

      Dips
      4 x 20

      Jack Knives
      5 x 20

      Eccentric SL Calf Lowers
      4 x 20 x 18kg

      F**king useless legs.

    • #10382
      Fraser_9to5Fraser_9to5
      Keymaster

      Mar 1

      Track Work
      4 x (Blocks 2 x 20m, 25m 3 point)
      3 x 50m falling start. (6.28mon, 6.18mon PB, 6.23mon)

      Bench Press
      3 x 75kg
      3 x 86kg
      5 x 97.5kg

      DB Rows
      3 x 8 x 42.5kg

      Side Bridge, 2 x 60 secs
      Front Bridge, 2 x 90 secs

      No spotter in bench, a sixth rep was a possibility. I’m having trouble replicating my transition to upright running when coming out the blocks, need to do more runs starting from blocks and maybe include some longer runs with a controlled first 10m.

      Mar 2

      Front Squats
      5 x 77.5kg
      5 x 90kg
      9 x 102.5kg

      A1 Reverse Lunges
      3 x 12 x 33.5kg

      A2 KB Swings
      3 x 15 x 18.5kg

      Adductor Resistance Band
      3 x 12

      Ab Wheel, 2 x 7

      Reverse lunge & KB swing combo kicked my ass, I threw up after the 2nd set and took a while to get off the floor after the last. Adductor strengthening as it’s a neglected muscle and there’s only one exercise in one of my circuits that hits it directly.

      Was 72kg/158lbs at New Year, now up to 74.5kg/164lbs and although my focus is purely on strength/power gains it’d be nice to get to a lean 170lbs.

      Mar 3

      KB Swings
      3 x 4 x 13.5kg

      Upped the weight, manageable.

      Mar 4

      Track Work
      80m (90 secs rest) 80m, falling start, 9.44, 9.53.

      Back Squats
      5 x 105kg
      5 x 120kg
      7 x 136kg

      Hip Thrusts
      2 x 6 x 115kg

      Ab Circuit, 6 mins

      Wanted 6 reps in squats, 7 were easy but knee wobbled a touch so racked it as a precaution.

      Mar 6

      Track Work
      2 x 120m, falling start. 14.43, 14.28.
      150m, 17.84. There was a headwind, but bottom line is I wasn’t fast enough.

      Muscle Ups
      3 x 4

      Deadlift
      5 x 78.5kg
      5 x 91kg
      14 x 101kg

      Stiff Legged Deadlift
      2 x 3 x 131kg

      Bird Dogs
      2 x 20

      My back had nothing to give in RDL’s, three reps was pushing it but i’m going to keep the weight the same and not worry about how many reps I do each week. Relatively pleased with deadlift, once I find my groove I can smash the reps out and i’ve started at a low 90% 1RM (120kg) for 5/3/1 to give me time to find that groove.

      Mar 8

      Track Work
      3 x (2 x 30m Blocks, 30m 3 point)
      50m, 60m, 70m, falling start. 6.12 PB, 7.22 PB, 8.44

      Bench Press
      5 x 80kg
      3 x 91kg
      4 x 102.5kg

      DB Rows
      3 x 8 x 42.5kg

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

      Very springy today, good PB’s and I messed up the last acceleration which is why the 70m is comparatively slower. Never repped over 100kg in bench before so it was nice to get four reps out. Love my diet, swapped my PWO milkshake for jacket potato, tuna and veg and my ratio to 25-50-25 and it feels right.

      Mar 9

      Front Squats
      3 x 85kg
      3 x 95kg
      9 x 107.5kg PB

      A1 DB Reverse Lunges
      3 x 12 x 33.5kg

      A2 KB Swings
      3 x 15 x 18.5kg

      Adductor Band Work
      3 x 12

      Ab Wheel
      2 x 8

      Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once i’d racked it. Lunges & swings are hideous, love it.

      Mar 11

      Track Work
      80m, 90m. falling start. 9.31mon PB, 10.50mon.

      Back Squats
      3 x 112.5kg
      3 x 127.5kg
      5 x 143.5kg

      Hip Thrusts
      6 x 115kg
      6 x 120kg

      Ab Circuit, 6 mins

      Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my Saturday track session will be Monday morning.

      Mar 14

      Track Work
      2 x 120m, falling start. 14.44, 14.31 (headwind)
      150m, falling start. 17.62

      Deadlift
      3 x 83.5kg
      3 x 96kg
      15 x 108.5kg

      Bird Dogs
      2 x 20

      Jackknives
      4 x 20

      Abbbbbssssoooluuuttelllyyy WRECKED from deadlift. My back started spasming and I was on the floor for 10 mins convulsing, felt bizarre. Scraped through the rest of the session and god help me for tomorrow’s DOMS.

    • #10383
      Fraser_9to5Fraser_9to5
      Keymaster

      Mar 16

      Track Work
      Blocks 2 x 20, 2 x 30, 2 x 40m
      50, 60, 70m falling start. stopwatch broke.

      Bench Press
      5 x 52.5kg
      5 x 65kg
      5 x 75kg

      DB Rows
      3 x 8 x 42.5kg

      Side Bridge 2 x 70 secs
      Front Bridge 2 x 100 secs

      I know one of the main rules of 5/3/1 is don’t tamper with it, but I’ve increased my rest week from 40,50,60% to 50,60,70%.

      Mar 17

      Front Squats
      5 x 90kg
      3 x 102.5kg
      6 x 115kg

      A1 DB Reverse Lunges
      2 x 12 x 33.5kg

      A2 KB Swings
      2 x 15 x 18.5kg

      Adductor Band
      2 x 12

      Ab Wheel
      2 x 8

      No Issues, cut the third set of a few of these as last week I was too sore to do circuits.

      Mar 18

      Turkish Get Ups

      3 x 4 x 13.5kg

      Running Arms

      2 x 80
      4 x 50

      Mar 19

      Track Work
      80m, 90m falling start. 9.41, 10.37mon PB

      Back Squats
      5 x 120kg
      3 x 136kg
      2 x 152.5kg

      Hip Thrusts
      6 x 120kg
      8 x 120kg

      Ab Circuit, 6 mins

      Very fluid 90m on mondo, couldn’t have pieced a much better run together. Wasn’t that motivated for back squats so happy to get a double out.

      Mar 21

      OH Shot Put (5kg)
      15.30m PB

      Track Work
      100, 120, 120, 150, falling start. 11.50, ?, 13.53 PB, 17.20 PB

      Deadlift
      5 x 91kg
      3 x 101kg
      11 x 113.5kg

      Bird Dogs
      2 x 20

      Jackknives
      3 x 25

      Wasn’t meant to do OH Shot but my friend wanted some competition, ended up throwing half a metre more than I’ve ever done. Nice series of runs, tied up in the last 20 metres of the 150 but the others were smooth. Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.

      Mar 22

      Bench Press
      5 x 71kg
      5 x 82.5kg
      6 x 93.5kg

      DB Rows
      2 x 8 x 42.5kg

      Side Bridge, 75 secs
      Front Bridge, 120 secs

      My right palm was hurting during the last set of bench, shouldn’t be an issue again but stopped a rep early. Feel like shit today, can’t walk properly.

      Mar 24

      Track Work
      80, 90m falling. 9.30mon PB, 10.36mon PB

      Back Squat
      5 x 80kg
      5 x 95kg
      5 x 112.5kg

      Hip Thrusts
      2 x 8 x 80kg

      Ab Circuit, 5 mins

      Only a hundredth quicker in both runs but i’ll take that.

      Mar 26

      Track Work
      100, 150, 150m falling. 12.11, 18.13, 18.11. slight headwind, no excuse.

      Deadlift
      5 x 58.5kg
      5 x 73.5kg
      5 x 83.5kg

      Bird Dogs
      2 x 20

      Jack knives
      4 x 20

      Have been working a lot this week, still shouldn’t be running 12. and 18. under any circumstances. If this is how fast I run when I take weights easy on the Thursday then it’s no wonder my races are so poor.

      Mar 28

      Track Work
      50, 60m falling. 6.22mon, 7.23mon

      Bench Press
      3 x 77.5kg
      3 x 87.5kg
      5 x 100kg

      DB Rows
      3 x 8 x 42.5kg

      Side Bridge 2 x 80 secs
      Front Bridge 2 x 100 secs

      Mar 29

      Front Squat
      5 x 80kg
      5 x 92.5kg
      7 x 105kg

      Reverse Lunges
      2 x 12 x 33.5kg

      Hang Power Cleans
      2 x 4 x 78.5kg

      Ab Wheel, 3 x 7

      Sleep deprived and not in the mood, scrambled through the workout and will be getting an early night.

      Mar 31

      Track Work
      2 x 3 x 80m, 30m intensity limit (stop accelerating), falling start. 9.34, 9.31, 9.40 – 9.31, 9.26 PB, 9.26 =PB.

      Back Squats
      5 x 107.5kg
      5 x 122.5kg
      5 x 140kg

      KB Swings
      2 x 15 x 18.5kg

      New warm-up that’s really getting me fresh for track, short recovery runs so to p.b. with an intensity limit too was a good step forward. Was tired for squats so did bare minimum, and no abs as they still hurt from circuits yesterday.

    • #10384
      Fraser_9to5Fraser_9to5
      Keymaster

      Apr 2

      Track Work
      3 x 50E100F (50 build up 100 fast), flying 100 times: 10.82, 10.82, 10.80.

      Muscle Ups
      3 x 5

      Dips
      2 x 20

      Deadlift
      5 x 83.5kg
      5 x 98.5kg
      11 x 111kg

      Bird Dogs
      2 x 20

      My lower back was in a new position for my flying runs and it felt like I couldn’t give 100%, there was a slight tailwind but if I can run those times now then it’s looking good for May and June. Deadlift was good, had to readjust grip after eight reps, might go alternate grip at heavier weights. Looking back that’s a really solid week of training and i’d like three more just like it before I open up on the 23rd with a 100m and maybe a 200m.

      Apr 4

      Track Work
      2 x 60m, falling. 7.20mon PB, 7.28mon

      Bench Press
      5 x 82.5kg
      3 x 93.5kg
      4 x 105kg

      DB Rows
      3 x 8 x 42.5kg

      Ab Wheel, 3 x 7

      Was in great form doing blocks and flying runs even if my right hip flexor was a little tight, the 2nd 60m was a little forced and tense but the first was spot on. Did not expect four reps in bench and was beyond my sticking point and so close to a 5th rep. Switched to ab wheel as bridges have been tiring my abs for tomorrow’s weights.

      Apr 5

      Front Squat
      3 x 87.5kg
      3 x 100kg
      6 x 112.5kg

      Hang Power Cleans
      1 x 4 x 78.5kg
      1 x 4 x 83.5kg

      Adductor Res. Band
      2 x 12

      Ab Circuit, 3 x 3 mins w 30 sec rest

      Not that comfortable with front squat today, my back has been funny the last few sessions but not in a weak way. Cleans were explosive, ab circuit will be regretted tomorrow morning.

      Apr 7

      Track Work
      2 x 3 x 80m, 32.5m IL, falling. All in 9.40-9.50 outside with swirling wind.

      Back Squat
      3 x 115kg
      3 x 132.5kg
      3 x 147.5kg

      Almost didn’t do this as I was short on time, but I downed an energy drink and smashed my way through it. Might not try next week as I don’t have any safety measures to catch the bar if I fail. Will probably miss out Thursday weights altogether as the speed session takes enough out of me.

      Apr 9

      Track Work
      100m, falling. 100m bend, falling. 11.85, 12.14.
      150m, falling. headwind. 18.48

      Deadlift
      3 x 91kg
      3 x 103.5kg
      14 x 117.5kg

      Bird Dogs
      2 x 20

      Wasn’t feeling it today at the track, reflected by my times. Used my wrist straps for deadlift and surprised myself with the reps I got out. Had a 50 hour work week so my times should bounce back next week now that I’m off for Easter.

      Apr 11

      Bench Press
      5 x 55kg
      5 x 65kg
      5 x 77.5kg

      DB Rows
      2 x 8 x 42.5kg

      Ab Wheel
      3 x 7

      Have a sore throat and general flu symptoms so giving it an extra day before I do track. Going to keep bench & deadlift on 5/3/1, for front & back squat i’m going to do week 1 every week and do an extra rep when I can.

      Apr 12

      Front Squat
      5 x 80kg
      5 x 92.5kg
      7 x 107.5kg

      Hang Power Cleans
      2 x 4 x 83.5kg

      Adductor Res. Band
      2 x 12

      Ab Circuit, 3 x 3 mins w 30 sec rest

      Not recovered from illness yet, did weights today as a substitute. Upped the front squat as I felt fresh, 2nd set of cleans were good once I got my hips involved properly. Abs were much easier than last week.

      Apr 16

      Deadlift
      5 x 98.5kg
      3 x 111kg
      10 x 123.5kg

      Bird Dogs
      2 x 20

      Ab Circuit, 3 x 3 mins w 30 sec rest

      Very happy with the deadlift as my back straightness wasn’t an issue and I didn’t need to think twice about being in the right position for each rep.

    • #10385
      Fraser_9to5Fraser_9to5
      Keymaster

      Apr 18

      Track Work
      80, 100, 120m falling. 9.59, 11.73, 13.88 slight headwind.

      KB Swings
      2 x 15 x 18.5kg

      Back Squat
      5 x 110kg
      5 x 125kg
      5 x 140kg

      Ab Circuit, 11 mins (!!!)

      My rec fem is getting fatigued halfway through warm up and is noticeable during my runs, think I need to reduce the volume somewhere so was going to switch front squat for split squat but don’t know if that will make much difference (feel free to tell me if you know). My times have been down for a week and it’s winding me up because I was hitting form. Pleased to match my numbers in back squat and took the rest out of abs and then did an additional 2 mins, solid workout.

      Edit: rectus femoris is suffering from excessive drills (new warm up includes 400m+ of drills) so I’m reducing the volume in my warm up and eliminating my day of drills to be replaced with a morning jog and myofascial stretching.

      Apr 19

      Bench Press
      5 x 72.5kg
      5 x 85kg
      6 x 95kg

      DB Rows
      3 x 8 x 45kg

      No spotter so didn’t risk bench.

      Apr 22

      Hang Power Cleans
      2 x 4 x 83.5kg

      Split Squats
      2 x 6 x 80kg
      1 x 6 x 85kg

      Ab Circuit, 9 mins

      Quite poor balance in split squats, had to focus on the path my front leg was taking to get it right. Have anterior pelvic tilt issues from overly tight hip flexors, doing a standard lunge exercise in the mornings to correct this. I’m leaning up a little but if my strength drops i’m going back to a bigger diet. Spoke to the guy who owns a supplement store in town and he has me back on ZMA and attempting to eat salmon once a week.

      Apr 24

      Track Work
      3 x 200m, 2 x 200m. 28.7, 28.0, 28.0 – 27.8, 26.8
      recovery (2.5 mins between reps, 10 mins between sets)

      Deadlift
      5 x 68.5kg
      5 x 78.5kg
      5 x 91kg

      Bird Dogs
      2 x 20

      Ab Circuit, 6 mins

      200m runs at 80% effort, but because of the short recovery they end up being full effort to maintain the target times. Feel I could do them all in 27.5 so will try that next week.

      Apr 25

      Bench Press
      3 x 77.5kg
      3 x 90kg
      5 x 101kg

      DB Rows
      3 x 8 x 45kg

      All good, happy to rep at 100kg or more.

      Apr 27

      Deadlift
      5 x 91kg
      5 x 106kg
      17 x 118.5kg

      (10 minutes on the floor)

      Bird Dogs
      2 x 20

      Ab Wheel, 3 x 7

      Probably pushed it a bit too much in deadlift considering I have a speed session in two days, this will be the last time I do over a dozen reps. The first ten flew up then it slowed and the last rep was dubious. All good now, off for a hot/cold shower.

      Apr 29

      Track Work
      4 x 120m Easy-Fast-Easy.

      SLRDL
      2 x 6 x 118.5kg

    • #10386
      Fraser_9to5Fraser_9to5
      Keymaster

      May 1

      KB Swings
      2 x 15 x 18.5kg

      Back Squat
      5 x 110kg
      5 x 125kg
      5 x 140kg

      Ab Circuit, 9 mins

      Worked on trying to move the bar as fast as possible from the bottom of the squat. That was the easiest 5 @ 140 has felt. Should’ve been the 200 session today but there was a track meet on.

      May 2

      Track Work
      3 x 200m, 2 x 200m. 26.9, 26.8, 26.7 – 26.3, 26.7
      (2.5 mins/10 mins)

      Tailwind probably gave me up to half a second advantage but either way I’m happy with the consistency and that I didn’t ease up on any of the reps.

      May 3

      Bench Press
      5 x 85kg
      3 x 95kg
      1 x 107.5kg
      0 x 112.5kg
      1 x 107.5kg

      DB Rows
      3 x 8 x 45kg

      Had absolutely no intensity today, none. I had that feeling when you come back from a few weeks off where you know you’re capable of lifting the weight but your body struggles to co-ordinate it. Tried 112.5kg as I did the bare minimum to complete 5/3/1 and I got beyond my sticking point when my right arm collapsed a bit.

      May 4

      Track Work

      60m falling, 7.29.

      May 5

      Deadlift
      3 x 98.5kg
      3 x 113.5kg
      8 x 128.5kg

      Bird Dogs
      2 x 20

      Ab Wheel, 3 x 7

      I half assed the deadlift as I didn’t have time to let breakfast settle or really wake up fully. Form was good for the 8 reps and I’m pleased with that.

      May 7

      Track Work
      4 x 120m Easy-Fast-Easy.

      SLRDL
      2 x 5 x 123.5kg

      Ab Circuit, 9 minutes

      Pretty tired from track work so took a break before weights. Hamstrings had doms the next day and have a little tightness in them this morning.

      May 9

      Track Work
      3 x 200m, 2 x 200m. 26.9, 27.4, 27.0 – 27.4, 27.0
      (2.5 mins/10 mins)

      Took this session easy as i’m racing on Wednesday (100 and 200m), plus my hamstrings were feeling tight even after a warm up. Didn’t work the bend in the 2nd and 4th reps and ended up going through 100 in 14 secs.

      May 11

      100m – 11.79 +0.5

      Got out well but by 60m the wheels were coming off and it felt scrappy. Always happens in the first race so I’m not fussed and it was faster than anything I ran last year, good to blow the cobwebs out.

      200m – 23.84 +1.5 PB

      Booooom. Great reaction, solid bend, mate said I was leaning back too much as I hit the straight so work to be done there but I didn’t fade much. That 200 session is paying dividends as I’ve only done two full ones and my fitness is good as is lactic tolerance. Old PB was 23.9 hand timed and 24 something electronic but was expecting to open with 24.5.

      Bench Press
      5 x 55kg
      5 x 67.5kg
      5 x 77.5kg

      DB Rows
      2 x 8 x 45kg

      May 12

      Deadlift
      5 x 106kg
      3 x 121kg
      7 x 136kg

      Bird Dogs
      2 x 20

      Ab Wheel, 3 x 7

      Only got up to a very poor 2 x 140kg last time I deadlifted so this is new ground for me. I’m keeping on top of my stretching and can see myself progressing well over the next 6-8 weeks.

      May 14

      Track Work
      3 x 50m
      3 x 100m EFE

      SLRDL
      2 x 5 x 128.5kg

      Ab Circuit, 9 mins

      Quads were sore from the accelerations so I missed out a final run.

    • #10387
      Fraser_9to5Fraser_9to5
      Keymaster

      May 16

      Track Work
      3 x 200m, 2 x 200m – 26.6, 26.6, 25.9 26.3, 25.8

      Landed a 125cm box jump today! Felt incredibly reactive and smashed 120cm so put up 125cm (49 inches) and got it on the second attempt. Pleased with my 200m times as well, took the first two a little easy and am confident I can get down to 26 flat in the next month or so.

      May 17

      Kettlebell Swings
      2 x 15 x 18.5kg

      Back Squat
      5 x 110kg
      5 x 125kg
      5 x 140kg

      Ab Circuit, 9 mins

      Legs felt kind of hungover today, they were perfectly fine for the squats but about an hour later I could barely get off the sofa and felt drained.

      May 18

      Bench Press
      5 x 75kg
      5 x 85kg
      4 x 97.5kg

      DB Rows
      3 x 8 x 45kg

      May 19

      Deadlift
      5 x 68.5kg
      5 x 83.5kg
      5 x 98.5kg

      Bird Dogs
      2 x 20

      Ab Wheel, 3 x 7

      May 21

      Track Work
      4 x 90m, 30 build up, 60 fast.

      SLRDL
      2 x 5 x 128.5kg

      Ab Bridges, 9 mins

      May 23

      Track Work
      3 x 200m, 2 x 200m – 26.4, 27.6, 27.1 26.8, 27.0

      Easy session with a race coming up on Wednesday. The wind was gusting strongly and made it very difficult to run consistent times, so those were consistent effort levels.

      May 25

      100m – 11.8 +0.7 (Hand Timed – Electronic timing failed :S)

      Got out pretty well and maybe came up too soon, was coming back on people but the last 20m felt like the last 40m of the first race and my legs were a mess.

      200m – 23.88 +2.1 (races either side of this were +0.4 and this was the only illegal wind of the meet)

      Was in lane 1 of race C but asked to be upgraded to the empty lane 7 of race B so I was near enough asking to come last. I conserved energy on the bend and hit the straight well, perhaps leaning back a little but I got through the line without fading and nearly got another PB. Pleased with the consistency as those conditions weren’t as good as my first race.

      Bench Press
      5 x 75kg
      5 x 85kg
      5 x 97.5kg

      DB Rows
      3 x 8 x 45kg

      May 26

      Deadlift
      5 x 98.5kg
      5 x 111kg
      10 x 126kg

      Bird Dogs
      2 x 20

      Abs, Various weighted, 170 reps

      Ten reps is my new limit and even if I can go on I will stop, which was the case today. I felt really fresh and didn’t want to use up all that energy deadlifting a mediocre weight for lots of reps.

      I’m away tomorrow on a road trip until Tuesday, I will do some sort of cardio to keep my fitness up but it’ll be a nice rest and recovery for my body.

    • #10388
      Fraser_9to5Fraser_9to5
      Keymaster

      June 3

      Rest and recovery my arse, I was in a van following my friend as he cycled the length of the United Kingdom (874 miles) non-stop, and I ended up having to be a support rider for the night stages and the last bit, 170 miles in all. Got the worst quad doms of my life and it took me two days before I could get up or down stairs unassisted. He did it by the way, took 78.5 hours and raised loads for a children’s charity, f**king impressive mental strength.

      Bench Press
      5 x 75kg
      5 x 85kg
      4 x 97.5kg

      DB Rows
      3 x 8 x 45kg

      Not bad, my triceps were tired from the cycle and I was expecting two reps at 97.5kg.

      June 4

      KB Swings
      2 x 15 x 18.5kg

      Back Squat (can’t climb stairs but I’ll be damned if I can’t squat)
      5 x 110kg
      5 x 120kg
      4 x 130kg

      Ab Circuit, 3 x 3 mins

      Good session. I’m sick of my doms so wanted to give my legs something they’re used to recovering from, was cautious on the final set of squats and didn’t force a 5th rep. Not too optimistic about my return to track but I’ve pencilled in monday afternoon for the 5 x 200m session.

      June 6

      3 x 200, 2 x 200m – 28.1, 27.4, 26.3 26.1, 25.7

      Legs were not their most coordinated to begin with and I over-estimated how fast I was running the first two reps. The last rep felt almost like a sprint so I think another week is needed before i’m back to full fitness.

      June 7

      Deadlift
      3 x 103.5kg
      3 x 118.5kg
      7 x 133.5kg

      Bird Dogs
      2 x 20

      Ab Circuit, 3 x 3 mins

      Solid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.

      June 8

      Bench Press
      5 x 75kg
      5 x 85kg
      3 x 97.5kg
      1 x 105kg

      DB Rows
      3 x 8 x 45kg

      June 9

      SLRDL
      2 x 5 x 128.5kg

      Ab Bridges, 3 x 3 mins

      June 11

      KB Swings
      2 x 15 x 18.5kg

      Back Squat
      5 x 110kg
      5 x 120kg
      4 x 135kg

      Ab Circuit, 3 x 3 mins

      Did acceleration runs today and my right quad was aching quite a bit so I didn’t attempt a 5th rep. I’m still a few days from being back to normal, can’t wait to get back into my routine.

      June 13

      Track Work
      3 x 200, 2 x 200m – 25.1, 26.0, 26.2 25.6, 26.7

      After last week I didn’t want to run a slow first rep so I hit the bend and held strong to the line. Was not expecting 25.1!! My endurance held up so well, on another day I could easily have run 27’s for the rest of them after a time like that. I hit the 4th rep with the intention of scraping a 26 low on the last rep but my technique went and I shuffled through the line.

      Next target is all sub 26 which I could’ve done today with a bit of consistency.

      June 14

      Deadlift
      5 x 111kg
      3 x 126kg
      5 x 141kg

      Bird Dogs
      2 x 20

      Weighted Ab Circuit

      Didn’t push it, they were five very comfortable reps and my lower back was nice and straight.

      June 15

      A1 Alternate Bench Press
      3 x 12 x 36kg

      A2 Explosive Pushups
      3 x 8

      Dumbbell Rows
      3 x 8 x 45kg

    • #10389
      Fraser_9to5Fraser_9to5
      Keymaster

      June 17

      KB Swings
      2 x 15 x 18.5kg

      Back Squat
      5 x 115kg
      5 x 125kg
      5 x 140kg

      Ab Bridges
      3 x 3 mins

      Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

      June 19

      Track Work
      80, 100, 120m falling. 9.48, 11.51, 13.94.

      SLRDL
      2 x 5 x 118.5kg

      Ab Bridges
      3 x 3 mins

      Really hit and miss technique with the flat out runs, with the middle one being almost spot on. Lowered the weight in SLRDL and went through full RoM and felt very strong.

      June 21

      Track Work
      3 x 200m, 2 x 200m – 25.8, 26.1, 26.6 25.4, 25.6

      Had really heavy legs in the thrid rep and could barely make the line. Much stronger on the final two reps and pushed the last one so hard I threw up a bit at the side of the track. Haven’t pushed it that much in over a year.

      June 22

      Deadlift
      5 x 76kg
      5 x 88.5kg
      5 x 103.5kg

      Bird Dogs
      2 x 20

      Abs, 3 sets

      June 23

      A1 Alternate Bench Press
      3 x 14 x 36kg

      A2 Explosive Pushups
      3 x 8

      Dumbbell Rows
      3 x 8 x 45kg

      June 24

      Track Work
      3 x 120m. Last 80m times – 8.60, 8.55, 8.64

      It was 40m build up and 80m fast so I timed the flying runs and was pretty pleased with those, as always i’ll look to lower that time over the next month or so.

      June 25

      KB Swings
      2 x 15 x 18.5kg

      Back Squat
      5 x 120kg
      5 x 130kg
      5 x 140kg

      Ab Circuit, 2 x 3 mins

      This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

      June 27

      Track Work
      80, 100, 120m falling start. 9.26 =PB, 11.44 PB, 13.72

      SLRDL
      2 x 5 x 118.5kg

      Ab Bridges, 3 x 3 mins

      Nice set of times today, everything was smooth from start to finish and the only improvement would be if I was fresher.

      June 29

      Track Work
      3 x 200m, 2 x 200m – 26.0, 26.3, 26.1 26.2, 25.5

      June 30

      Deadlift
      5 x 101kg
      5 x 116kg
      10 x 131kg PB

      Bird Dogs
      2 x 20

      Weighted Abs, 3 sets

      Alt DB Bench
      3 x 14 x 36kg

      Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 45kg

    • #10390
      Fraser_9to5Fraser_9to5
      Keymaster

      July 2

      KB Swings
      2 x 15 x 18.5kg

      Power Cleans
      1 x 81kg
      1 x 86kg
      1 x 88.5kg
      1 x 91kg
      1 x 93.5kg
      1 x 96kg

      Couldn’t get to the track today as it shut early so did power cleans.

      July 4

      Track Work
      80, 100, 120m falling. 9.36, 11.47, 13.86

      Bench Press
      8 x 75kg
      5 x 85kg
      3 x 90kg
      3 x 1 x 102.5kg
      5 x 87.5kg

      Third run was really tense and a mess. Power matrix in bench.

      July 6

      Track Work
      250m (90 secs) 150m 33.4, 19.9 total 53.3 secs
      300m (90 secs) 100m 39.6, 12.9 total 52.5 secs

      Pacing was hard and I could’ve hit 52 flat as I intended to do. This replaces my 5x200m session and recovery will be cut followed by distance and then intensity upped.

      July 7

      Deadlift
      3 x 108.5kg
      3 x 123.5kg
      7 x 138.5kg

      Bird Dogs
      2 x 20

      Weighted Ab circuit, 295 reps & bridges

      July 8

      Alternate DB Bench
      2 x 16 x 36kg
      1 x 12 x 36kg

      Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 45kg

      Race on the 13th so not many weights before then

      July 11

      3 x 200m, 2 x 200m all in around 27 flat.

      July 12

      SL Calf Raises
      1 x 12 x 10kg
      1 x 12 x 20kg

      Plantar Flexor Res. Band pull
      2 x 12

      I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.

      July 13

      100m – 12.04 (-2.4)

      Quite a strong headwind. Had the best first 40m of my life and was over a metre ahead and thought it was wrapped up but I hadn’t done a top speed session in a while and it showed when I was a little short of the pace and I ended up getting pipped by a few hundredths.

      200m – 24.28 (-0.8)

      This was almost 10pm at night as there were loads of 1500m races that dragged on. Again my acceleration was excellent and other than easing up a little at about 80m I ran how I wanted to, with good form on the straight but again a little lacking in top speed.

      Times are meh but the last races have been a really nice tailwind so can’t make a direct comparison.

      July 14

      Deadlift
      5 x 116kg
      3 x 131kg
      1 x 146kg PB
      1 x 156kg PB

      Hyper Extensions
      2 x 20

      SL Calf Raises
      3 x 12 x 21kg

      Plantar Flexor Res. Band pull
      2 x 12

      Weighted Ab circuit, 295 reps & bridges

      This was my last bit of deadlit for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.

    • #10391
      Fraser_9to5Fraser_9to5
      Keymaster

      July 15

      A1 Weighted Dips
      1 x 12 x 10kg
      2 x 12 x 12.5kg

      A2 Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 41kg

      July 16

      Track Work
      2 x Flying 80m – 8.40, 8.50

      Damn I felt good today, I think the hip flexor stretching i’ve done recently has improved my glute activation as it feels like i’m using them more at top speed. Only did two runs as i’m still recovering from the races on wednesday.

      Hyper Extensions
      2 x 20

      Ab Bridges, 2 x 4 mins

      July 18

      Track Work
      150, 120m falling. 17.42, 13.91.

      The runs felt good enough, maybe expected a little faster in the 120, looking to approach 16.7 and 13.4 for those runs by the end of the year although right now that sounds optimistic.

      Muscle Ups
      6, 6, 10

      Dips
      20, 20, 15

      Was 5kg heavier when I last did muscle ups and wow can I notice the difference. I was cautious for the first two sets and could’ve done more than ten in the last but had dips straight afterwards

      July 19

      KB Swings
      3 x 15 x 16.5kg

      A1 Full Squat
      8 x 21kg (5cm off)
      8 x 26.5kg (2-3cm off)
      7 x 34kg (1-2cm off) + 1 x 34kg full depth (woo!)
      8 x 40kg to box

      A2 Squat to Stand Drill
      3 x 6

      SL Calf Raises
      3 x 12 x 21kg

      Plantar Flexor Res. Band pull
      2 x 12

      Ab Bridges, 4 mins

      July 21

      Track Work

      250m (60 secs) 150m in 31.1 PB, 19.4 total 50.5 secs PB
      (25 mins)
      300m (60 secs) 100m in 39.3 PB, 12.4 total 51.7 secs

      Surprised is not the word. I can’t attribute it all to the extra mobility as I did push harder this week, but I finished the 250m feeling great and didn’t lose form in any of the runs.

      July 22

      Single Leg Skipping (change legs every 5 hops)
      4 x 60

      A1 Squat to Stand Drill
      4 x 6

      A2 Full Squats
      8 x 41kg
      8 x 51kg
      8 x 54.5kg
      8 x 56.5kg

      Glute-Ham Raise
      3 x 6

      Weighted Ab Circuit, 310 reps & bridges (80 sec side, 140 sec front)

      July 23

      A1 Weighted Dips
      2 x 12 x 14kg
      1 x 12 x 15kg

      A2 Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 41kg

      July 24

      Track Work
      2 x 40 build up 80 flying, 80m – 8.60, 8.68.

      Times weren’t as fast as last week but I didn’t feel great this morning and the box jumps before it were laboured. Think part of the reason has been that i’ve performed better than expected the last few days and it has caught up with me.

      July 25

      KB Swings
      3 x 15 x 16.5kg

      A1 Squat to Stand
      4 x 6

      A2 Full Squats
      8 x 44.5kg
      8 x 61.5kg
      8 x 66.5kg
      8 x 69.5kg

      SL Calf Raises
      2 x 18 x 21kg

      Plantar Flex. Res. Band
      2 x 15

      Ab Bridges, 2 x 4 mins 30

      Squatting 61kg felt easy which is a nice sign of progress, and I managed to get up to BW to full depth on the final set. There’s a muscle near my hip which is a notable weak point and if I can continually target that then i’ll creep the weight up while maintaining very strict form. Good burn in the calves from raises.

      July 27

      Track Work (SPEED)
      Blocks 5 x 30m
      2 x 2 x Flying 25m

      Glute-Ham Raises
      2 x 6
      1 x 8

      A1 Squat to Stand
      4 x 6

      A2 Full Squats
      6 x 68.5kg
      6 x 76.5kg
      6 x 78.5kg
      6 x 81kg (form compromised on last two reps)

      July 29

      Blocks 2 x 30m, 2 x 40m
      80, 100, 120m falling. 9.73, 11.94, 14.10 (steady headwind)

      First run I was too relaxed, next two were good but times aren’t reflective due to winds.

      Muscle Ups
      3 x 7

      Dips
      20, 20, 17

      July 30

      KB Swings
      2 x 15 x 16.5kg

      A1 Full Squats
      8 x 68.5kg
      5 x 76.5kg
      4 x 81kg
      4 x 81kg

      A2 Drop Jumps
      3 x 5

      Weighted Ab Work

    • #10392
      Fraser_9to5Fraser_9to5
      Keymaster

      Aug 1

      Track Work
      200m, 150m falling. 23.50 PB, 17.28

      DAMN! I nailed that 200m, got a really smooth bend and worked on rhythmical arm drive in the last 50m without fading at all. Almost a pb in the 150m and there wasn’t even a tailwind.

      A1 Weighted Dips
      1 x 12 x 15kg
      1 x 12 x 17.5kg
      1 x 12 x 20kg

      A2 Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 41kg

      Ab Circuit, 2 x 4 mins

      Aug 3

      Track Work
      Blocks 2×20, 2×30, 2x40m
      2 x 2 x Flying 25m

      Glute-Ham Raises
      3 x 8

      A1 Squat to Stand
      2 x 6

      A2 Full Squats
      8 x 71kg
      6 x 78.5kg
      5 x 81kg
      4 x 83.5kg

      Ab Bridges, 9 mins

      Aug 5

      Track Work
      Blocks 2 x 30, 2 x 40m
      80, 100, 120m falling. 9.20 PB, 11.48, 13.71.

      Did NOT expect that in the first run, I mean if felt good but not pb shape. only 0.04 off my 100m training pb so that backed up the form.

      Muscle Ups
      7, 4

      Dips
      20, 20

      Aug 6

      KB Swings
      2 x 15 x 16.5kg

      Full Squats
      8 x 73.5kg
      5 x 83.5kg
      4 x 86kg
      4 x 88.5kg

      Drop Jumps
      3 x 5

      Weighted Ab Circuit, 310 reps & 3 mins bridges

      Aug 8

      Track Work
      3 x 200, 2 x 200m – 26.1, 26.3, 27.7 26.0, 27.1

      Always like doing these two days before my races. The runs were submax but rather than doing them relaxed I had to actively slow on the straight on two of the reps to stop me hitting my normal target times (before a race I try to do these runs in 27 flat). Finishing with a warm down then some long static stretching tonight, quick soft tissue work tomorrow morning then rest up for race day.

      Aug 10

      Race Day

      I felt about 7/10 today, perhaps doing a little too much deep tissue massage the night before but in all honesty I have one eye on the race at the end of the month and whatever I do today I hope to improve on by then.

      100m – 11.70 SB +1.7

      Very nice wind which I feel I didn’t take advantage of. My start was way too tense and I powered it to 25m before relaxing and finishing nicely. It’s a season’s best and the 2nd fastest electronic time i’ve run.

      200m – 23.83 PB +2.1

      Slightly illegal wind and a mere hundredth off my pb. My only problem with that run from start to finish was perhaps my reaction time and block clearance, other than that I was really pleased with my finishing strength. I’m finishing so well that I might think about putting more into the bend and seeing if I can hold on at the end.

      I ran 11.4 and 23.5 in training and this backs up my general calculation of +0.3 secs to get what i’d run in a race. At the start of the season I wrote down target times of 11.2 and 23.0 for training so if I can get nearer to those in the next few weeks it would give me a lot of confidence for the final race of the season.

      Aug 11

      A1 Weighted Dips
      12 x 20kg
      12 x 21.25kg
      12 x 22.5kg

      A2 Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 41kg

      Aug 12

      KB Swings
      2 x 15 x 16.5kg

      Full Squats
      8 x 76kg
      5 x 86kg
      4 x 91kg
      4 x 96kg

      Drop Jumps
      3 x 5

      Bird Dogs
      2 x 20

      Weighted Ab Circuit, 310 reps, 3 mins bridges

      Aug 14

      Track Work

      200m, 150m falling. 23.57, 17.11 PB

      So pleased to repeat a similar time in the 200m and then to go and take a tenth of a second off my 150m training pb. I set out harder in the 200 and could feel myself fading with 50m to go, and I prefer being strong at the end so i’ll stick with my conservative bend running.

      A1 Weighted Dips
      3 x 12 x 22.5kg

      A2 Explosive Pushups
      3 x 8

      DB Rows
      3 x 8 x 41kg

      Ab Circuit, 6 mins

    • #10393
      Fraser_9to5Fraser_9to5
      Keymaster

      Aug 16

      Track Work
      2 x 2 x 25m Flying.
      Blocks 2 x (20, 30, 40m)

      Flying runs first so I was super-fresh for them, then blocks when i’m a little tired to stop me purely muscling it.

      Glute-Ham Raise
      3 x 5

      Full Squats (box 1 1/2 inch higher)
      8 x 78.5kg
      5 x 91kg
      5 x 101kg
      5 x 109kg

      Hard Ab Bridges, 2:15

      Did circuits yesterday and got a nervy pain on the inside of my right thigh doing backwards lunges. It surfaced again during squats and at the bottom of the lift it was causing internal tightness on the outside of my right calf. Quite worrying but hoping it’ll sort itself out.

      Aug 18

      Track Work
      70, 90, 110m falling – 8.29, 10.49, ??
      Blocks 2 x 30, 2 x 40m

      Muscle Ups
      3 x 6

      Dips
      3 x 20

      Edit: Had a nap and woke up feeling fired up, so…

      Hang Power Cleans
      4 x 73.5kg
      4 x 78.5kg
      4 x 83.5kg
      4 x 88.5kg PB

      Aug 19

      Full Squats

      8 x 108.5kg
      2 x 5 x 116kg
      6 x 113.5kg

      KB Swings

      3 x 10 x 16.5kg

      Weighted Ab Circuit, 310 reps & 3 mins bridges

      Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

      Aug 21

      Track Work
      150m, 90m (2 mins) 90m, falling. 17.11 =PB, 10.51, 10.50

      There was a track meet on so I couldn’t do a 400 with everyone there, managed a sneaky 150 though.

      A1 DB Rows
      3 x 8 x 41kg

      A2 Explosive Pushups
      3 x 8

      Dips
      25, 20, 20

      Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.

      Aug 24

      Track Work

      2 x 25m Flying runs

      PULLED HAMSTRING. It’s not serious at all as I could feel it starting to go during the build up to the third run, but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.

      Think it’s a mild strain/grade 1. I can’t walk without limping and i’m resigned to the fact my season is over.

      Aug 25

      Done as a circuit with 1 min between each exercise and 2 mins at the end of each set

      Shoulder Press
      4 x 9 x 16kg

      Dips
      4 x 15

      Bicep Curl
      4 x 9 x 38kg

      Lat/Front Raises
      4 x 10 x 5kg

      Press Ups
      4 x 15

      Ab Twists, 3 x 30 x 10kg
      Ab Marching, 3 x 30 x 10kg
      Press up hand walks, 3 x 10

      Aug 27

      Hang Clean
      4 x 81kg
      6 x 81kg

      SLDL
      4 x 10 x 16kg

      Barbell Reverse Lunges
      8 x 28.5kg
      8 x 44.5kg
      8 x 49.5kg
      8 x 54.5kg

      Lunge Jumps
      4 x 8

      SL Hops w DB in hand
      20 x 5kg
      20 x 11kg
      2 x 20 x 16kg

      Didn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.

      Aug 28

      Shoulder Press
      4 x 10 x 17kg

      Dips
      4 x 18

      Bicep Curl
      4 x 10 x 39kg

      Lat/Front Raises
      4 x 10 x 5kg/7.5kg

      Press Ups
      4 x 18

      Ab Twists, 3 x 30 x 10kg
      Ab Marching, 3 x 40 x 10kg

      Aug 29

      Hang Clean
      4 x 83.5kg
      6 x 83.5kg
      1 x 91.5kg

      SLDL
      1 x 10 x 17kg
      3 x 10 x 18.5kg

      Barbell Reverse Lunges
      8 x 58.5kg

      Lunge Jumps
      4 x 8

      SL Hops w DB in hand
      4 x 20 x 17kg

      Ab Wheel Kneeling
      3 x 15

      Aug 30

      Shoulder Press
      4 x 9 x 18.5kg

      Dips
      4 x 20

      Bicep Curl
      4 x 9 x 41.5kg

      Lat/Front Raises
      4 x 10 x 5kg/7.5kg

      Press Ups
      4 x 20

      Marching
      3 x 40 x 10kg

      Twists
      3 x 30 x 10kg

    • #10394
      Fraser_9to5Fraser_9to5
      Keymaster

      Sept 7

      Reallly wasn’t meant to gym today, but I did. I’m doing a lifeguard course mid-october and I figured what better time to practice swimming than when i’m not doing weights. My friend joined me for swimming but had to wait an hour in the fitness centre so I popped in the gym and did a real pick n mix session to kill time.

      Morning Session (Pool)

      40 lengths (1000m), lots of breaks, mostly breast stroke

      PM Session (Gym)

      Pullups
      11,11

      Squats
      5 x 70kg

      Hang Power Clean
      4 x 60kg
      2 x 4 x 75kg

      SL Hop
      2 x 20 x 16kg

      DB Rows
      8 x 40kg

      Bench Press
      8 x 70kg
      6 x 80kg
      5 x 85kg

      Hanging Leg Raise
      2 x 10

      Captain’s Chair (?) ab crunch thing
      12 x 35kg

      Like I said… a mix.

      Pool Session

      About 20 lengths, isolation work and breathing, not using legs etc., all front crawl.

      Deltoids are killing me, and my upper back was horrendous this morning. Just put four eggs and 250g of beef in a frying pan and my mum gave me a weird look, love being home.

      Sept 11

      A1 Pull ups
      3 x 10

      A2 DB Z Press
      3 x 9 x 18.5kg

      B1 DB Rows
      3 x 8 x 41kg

      B2 BB Shrugs
      3 x 8 x 58.5kg

      Rotator Cuff, two movements
      2 x 8 x 5kg

      Abs:

      Hanging Leg Raise 3 x 10
      Toe Touchers 3 x 12
      Toes to Sky 3 x 12
      Wipers 3 x 10
      Sitting Tucks 3 x 15
      Ab Wheel 10

      Sept 13

      Javelin Throws
      ~50 throws, best of 33.18m (~109ft)

      Shoulder Press
      3 x 9 x 18.5kg

      Dips
      3 x 20

      Bicep Curls
      3 x 9 x 43.5kg

      Res. Band Pullovers
      3 x 12

      Press Ups
      3 x 20

      Abs:

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

      Had a crack at javelin, was quite fun. I had 5 training sessions dedicated to it a few years ago where I ended with 29.40m as my best (which I almost surpassed from standing today) so will work on technique not brute force.

      Sept 15

      A1 Pull ups
      3 x 10

      A2 DB Z Press
      3 x 8 x 20kg

      B1 Dips
      3 x 20

      B2 BB Shrugs
      3 x 8 x 58.5kg

      Rotator Cuff, two movements
      2 x 8 x 5kg

      Abs:

      Hanging Leg Raise 3 x 10
      Toe Touchers 3 x 12
      Toes to Sky 3 x 12
      Wipers 3 x 10
      Sitting Tucks 3 x 15
      Ab Wheel 10

    • #10395
      Fraser_9to5Fraser_9to5
      Keymaster

      Sept 17

      Back Squats
      20 x 71kg

      SL Hops
      2 x 20 x 17kg

      Ab Bridges, 2 mins

      Sept 18

      Javelin Throws
      ~40 throws, best of 36.41m (~119ft)

      DB Shoulder Press
      3 x 9 x 20kg

      Dips
      3 x 20

      DB Bicep Curls
      3 x 8 x 19kg

      Res. Band Pullovers
      3 x 12

      Press Ups
      3 x 22

      Abs:

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

      Sept 20

      Javelin Throws
      ~40 throws, best of 38.00m (~125ft)

      Shoulder Press
      3 x 8 x 22kg

      Dips
      3 x 20

      DB Curls
      3 x 8 x 18kg

      Weighted Pullovers
      2 x 10 x 18kg
      1 x 10 x 20kg

      Press Ups
      3 x 22

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

      Sept 21

      Back Squats
      3 x 6 x 108.5kg
      5 x 108.5kg
      20 x 78.5kg

      SL Hops
      20 x 17kg
      3 x 25 x 17kg

      Side Bridge 2 x 45 secs
      Front Bridge 2 x 60 secs

      Sept 23

      Javelin Ball Throws (1kg)
      25,15,10,20,20

      A1 Shoulder Press
      3 x 9 x 21.5kg

      A2 Pull ups
      3 x 10

      B1 BB Shrugs
      3 x 8 x 63.5kg

      B2 Dips
      3 x 20

      Rotator Cuff, 2 lots
      2 x 8 x 5kg

      Abs:

      Hanging Leg Raise 3 x 12
      Toe Touchers 3 x 15
      Toes to Sky 3 x 12
      Wipers 3 x 12
      Sitting Tucks 3 x 20
      Ab Wheel 10

      Sept 25

      Javelin Throws
      40 throws, best of 27.40m (ohhhh dear)

      Track Work
      3 x 4 x 100m (30 secs/2.5 mins) falling start,
      in 14.0, 14.7, 14.5, 14.3 – 13.7, 13.8, 14.1, 14.1 – 14.1, 14.3, 14.2, 14.4

      Wow. Blitzed this. I’m not claiming that I wasn’t collapsed on the floor afterwards but I was running within myself. NEVER done all sub 15 before let alone these times, which has given me something to think about with a new season approaching.

      Sept 27

      Shoulder Press
      2 x 9 x 21.5kg
      1 x 5 x 21.5kg

      Dips
      3 x 22

      DB Curls
      3 x 8 x 19kg

      Res. Band Pullovers
      3 x 12

      Press Ups
      3 x 25

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

      Sept 30

      Back Squats
      8 x 108.5kg
      4 x 116.5kg
      2 x 124.5kg
      1 x 124.5kg
      3 x 116.5kg
      5 x 108.5kg
      20 x 83.5kg

      SL Hops
      3 x 25 x 17kg

      Side Bridge 2 x 45 secs
      Front Bridge 2 x 60 secs

      Completely trashed my legs, they felt sickly. I crawled through the stretching routine and made some bodged dinner (it’s 1am btw, long day but I was intent on doing weights). I am really enjoying 20 rep squats in a quite sick way.

    • #10396
      Fraser_9to5Fraser_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.

    • #10397
      Fraser_9to5Fraser_9to5
      Keymaster

      Oct 17

      Shoulder Press
      3 x 8 x 24kg

      Dips
      3 x 25

      Bicep Curls
      3 x 8 x 19kg

      Res. Band Pullovers
      3 x 12

      Explosive Push Ups
      3 x 15

      Abs:

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

      Oct 18

      Rugby Training

      Oct 20

      Rugby Training

      Hang Power Cleans
      4 x 88.5kg
      5 x 88.5kg (easy!)

      A1 Reverse Lunges
      3 x 8 x 61kg

      A2 SLRDL
      3 x 10 x 24kg

      A3 Lunge Jumps
      3 x 8

      SL Hops
      3 x 25 x 19kg

      Everyone looked knackered after rugby and I’ve done warm-ups that were more taxing so I felt comfortable enough to do lower body weights straight after. Hang cleans were well within myself which led me to double and triple check the weights on the bar. Not sure what was wrong with me knee but it’s incredibly tight over the top of the knee cap and hurts when I slow down more than when accelerating. It’s manageable and I’ve said I’m available to play at the weekend for the 4th team if they want me.

      Oct 22

      Rugby Match

      Dunlop 3rd XV v Loughborough 4th XV (Won 25-5)

      Played for the 4ths but was only on for the last 10 mins, had to play centre and only got the ball once but made the most of it and just pushed through a few players to score a try.

      Oct 23

      Track Work
      3 x 200, 2 x 200m – 26.4, 27.5, 28.6 26.9, 28.9

      Ohhh dear. Legs aren’t 100% but there was no co-ordination within my muscles and I felt very unreactive off the track. I should get back into track work to at least get the new season gains sorted and then I can maintain through the winter.

      Oct 24

      DB Floor Press
      4 x 10 x 26.5kg (most I can make)

      Decline Pushups
      15, 17, 14

      BB Curls
      3 x 6 x 45kg

      Diamond Pushups
      10 x 5kg
      12 x 2.5kg
      14

      Guillotine Floor Press
      3 x 8 x 48.5kg

      Rotator Cuff
      3 x 10 x 5kg

      Oct 26

      3 x 200m, 2 x 200m 26.8, 27.4, 26.9 – 26.9, 27.5

      Wrecked. I didn’t feel too tired after the runs but my coach makes us curl up in a ball after the last run to trap the lactic in your legs to help with tolerance and I held a very painful 5 minutes in the position. Was lying on the floor for close to half an hour before I felt I could get up without immediately puking. I. Love. Sprints.

      Oct 27

      Back Squats
      8 x 108.5kg
      6 x 116.5kg
      2 x 4 x 124.5kg
      6 x 116.5kg
      8 x 108.5kg

      SL Hops
      3 x 25 x 19kg

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

      Oct 28

      Shoulder Press
      4 x 8 x 24kg

      DB Upright Row
      3 x 8 x 19kg

      DB Rows
      3 x 8 x 41kg

      Pullups
      3 x 12

      Hanging Leg Raise 3 x 15
      Sitting Tucks 3 x 30

      Oct 30

      3 x 60m (2 mins) (20m intensity limit)
      3 x 60m (3 mins)
      3 x 60m (4 mins)

      Shuttle runs, 2 x 180m (37.26, 36.06)

      Had a go at flat out sprinting and was pleased with my acceleration and top speed. Legs were a little fresh at the end so did a mini-suicide using a few track lines which were taxing.

      Oct 31

      DB Floor Press
      1 x 10 x 29kg
      3 x 10 x 31.5kg

      Decline Pushups
      18, 18, 17

      BB Curls
      3 x 7 x 45kg

      Guillotine Floor Press
      3 x 8 x 58.5kg

      Diamond Pushups
      16 x 5kg
      14 x 2.5kg
      14

      Rotator Cuff
      3 x 10 x 5kg

    • #10398
      Fraser_9to5Fraser_9to5
      Keymaster

      Nov 4

      DB Shoulder Press
      4 x 8 x 24kg

      DB Upright Row
      3 x 8 x 21.5kg

      Pullups
      3 x 12

      DB Rows
      3 x 8 x 45kg

      Abs
      Leg Raise 3 x 15
      Toe Touchers 3 x 15
      Toes to Sky 1 x 15
      Wipers 3 x 16
      Sitting Tucks 3 x 30

      Abs were quite tough and i’d finish the last two sets but I know I need the stability when I do weights tomorrow. Weight is up to 160lbs and I think for rugby I could see myself getting to 165 without much trouble although I don’t want to get there quicker if it just means putting on fat. Diet is in check and i’m going to write up a more concrete weekly routine.

      Nov 5

      Hang Power Cleans
      4 x 91kg
      5 x 91kg

      Reverse Lunges
      3 x 8 x 63.5kg

      SLRDL
      3 x 8 x 26kg

      Lunge Jumps
      3 x 8

      Nov 8

      DB Floor Press
      4 x 10 x 31.5kg

      Decline Pushups
      21, 19, 19

      BB Curls
      3 x 7 x 47.5kg

      Guillotine Floor Press
      3 x 8 x 63.5kg

      Diamond Pushups
      15 x 5kg
      16 x 2.5kg
      16

      Rotator Cuff
      3 x 10 x 5kg

      Nov 10

      Back Squats
      8 x 111kg
      6 x 119kg
      2 x 4 x 127kg
      6 x 119kg
      8 x 111kg

      Nov 11

      Tricep Kickbacks
      8 x 5kg
      3 x 8 x 6kg

      Pullups
      3 x 12 x 2.5kg

      DB Upright Row
      3 x 7 x 24kg

      Barbell Shrugs
      3 x 10 x 73.5kg

      DB Rows
      3 x 8 x 45kg

      Ab Wheel Rollout
      4 x 12

      Nov 13

      Track Work
      3 x 3 x 60m, 22.5m IL, 3 mins rest

      Suicides (670m) 3:39, 3:07

      Bit sloppy on acceleration of the final few runs but rugby is about slogging it out even when you haven’t recovered. Took the first suicide too easy because I thought i’d die at halfway.

      Nov 14

      Bench Press
      8 x 83.5kg
      2 x 8 x 88.5kg
      2 x 101kg

      Decline Pushups
      23,23,21

      BB Curls
      3 x 7 x 47.5kg (poor)

      Guillotine Floor Press
      2 x 8 x 68.5kg
      1 x 7 x 68.5kg

      Diamond Pushups
      12 x 10kg
      11 x 5kg
      14

      Renegade Rows
      3 x 8 x 5kg

      Rotator Cuff
      3 x 10 x 5kg

    • #10399
      Fraser_9to5Fraser_9to5
      Keymaster

      Nov 17

      Back Squats
      8 x 113.5kg
      6 x 121.5kg
      2 x 4 x 129.5kg
      6 x 121.5kg
      8 x 113.5kg

      Ab Wheel Rollouts
      4 x 12

      Nov 18

      Tricep Kickbacks
      4 x 8 x 7kg

      Pullups
      3 x 10 x 5kg

      DB Upright Row
      3 x 7 x 24kg

      BB Shrugs
      3 x 10 x 78.5kg

      Nov 22

      Bench Press
      2 x 8 x 88.5kg
      1 x 7 x 88.5kg
      1 x 5 x 88.5kg

      Decline Pushups
      25,19,17

      BB Curls
      3 x 7 x 47.5kg

      Guillotine Press
      2 x 8 x 68.5kg
      1 x 7 x 68.5kg

      Diamond Pushups
      8 x 10kg
      10 x 5kg
      9

      Renegade Rows
      3 x 8 x 6kg

      Rotator Cuff
      3 x 10 x 5kg

      Nov 24

      Rugby Training

      Included sprints and some upper body work.

      Back Squats
      8 x 116kg
      6 x 124kg
      2 x 4 x 132kg
      6 x 124kg
      8 x 116kg

      This was more of a struggle in the higher rep ranges. I guess as the weight increases but it remains 8kg jumps it’ll be the 8 reps that are comparatively harder on me.

      Nov 25

      Tricep Kickbacks
      4 x 8 x 7kg

      Pullups
      3 x 10 x 7.5kg

      DB Upright Row
      3 x 7 x 24kg

      DB Rows
      3 x 8 x 45kg

      BB Shrugs
      3 x 8 x 83.5kg

      Nov 26

      Rugby Match

      Loughborough 4th XV v Melton Nomads (Won 54-10)

      Had a weekend off work and was able to play for the 4th team again. The captain started me this time and I scored the first two tries and made a number of good runs. I scored my third try in the 2nd half and came off after 10 mins. The backs are decent and it was their quick-thinking and good handling that created the space for me to score.

      Nov 28

      Bench Press
      2 x 8 x 88.5kg
      1 x 5 x 88.5kg
      1 x 5 x 83.5kg

      Decline Pushups
      26,23,20

      BB Curls
      3 x 7 x 47.5kg

      Guillotine Press
      2 x 8 x 68.5kg
      1 x 6 x 68.5kg

      Diamond Pushups
      12 x 10kg
      12 x 5kg
      14

      Renegade Rows
      3 x 10 x 5kg

      One of those days in bench, probably underestimated how much 50 minutes of rugby takes out of me. I had sore wrists that didn’t help matters but the strength was not there. Pleased with renegade rows and the ease of curls this week.

    • #10400
      Fraser_9to5Fraser_9to5
      Keymaster

      Dec 1

      Back Squats
      8 x 118.5kg
      6 x 126.5kg
      2 x 3 x 134.5kg
      4 x 126.5kg
      7 x 118.5kg

      Ab Wheel Rollout
      4 x 12

      Dec 2

      Tricep Kickbacks
      4 x 8 x 8.5kg

      Pullups
      3 x 10 x 7.5kg

      DB Upright Row
      3 x 7 x 24kg

      DB Rows
      3 x 8 x 45kg

      BB Shrugs
      3 x 8 x 83.5kg

      Renegade Rows
      3 x 10 x 5kg

      Dec 8

      Hang Power Cleans
      1 x 86kg
      1 x 88.5kg
      1 x 91kg
      1 x 93.5kg
      1 x 98.5kg PB
      1 x 101kg PB
      1 x 103.5kg PB
      1 x 106kg PB

      Ab Wheel Rollout
      4 x 12

      Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.

      Dec 12

      Bench Press
      2 x 8 x 88.5kg
      2 x 6 x 88.5kg

      Decline Pushups
      23,21,21

      BB Curls
      3 x 7 x 47.5kg

      Guillotine Press
      2 x 8 x 68.5kg
      1 x 6 x 68.5kg

      Diamond Pushups
      10 x 10kg
      12 x 5kg
      10

      Renegade Rows
      3 x 10 x 5kg

      Dec 23

      Circuits inc. 70+ press ups

      Dec 26

      Tempo
      2 x 8 x 100m

      Very unfit, hope to get back some sort of base running fitness.

      Dec 28

      Punch Bag

      10 x 3 mins, 2-3 mins rest

      Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.

      Dec 30

      Tempo
      4×100, 100+100, 2 x 100
      4 x 200, 2 x 100 with 30m burst

      Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.

Viewing 22 reply threads
  • You must be logged in to reply to this topic.