2011 Training Log

Viewing 5 posts - 16 through 20 (of 23 total)
  • Author
    Posts
  • #10393
    Fraser_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_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_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_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_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

Viewing 5 posts - 16 through 20 (of 23 total)
  • You must be logged in to reply to this topic.