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1 Feb
Front Squats – 3 x 62.5kg, 3 x 70kg, 3 x 80kg
Stiff Leg Deadlifts – 5 x 10 x 50kgContinuing on with 5/3/1 but not pushing the top set.
3 Feb
Stiff Leg Deadlifts – 3 x 50kg, 3 x 57.5kg, 8 x 65kg
Front Squats – 5 x 10 x 62.5kgREHAB
Patrick Step Up – 2 x 10
Horizontal Hop: Left – 1.58m, Right – 1.60m
Vertical Hop: Left – 33cm, Right – 37cm
A-Skips – 2 x 20 secsThese are some of the advanced exercises, it’s my left knee that’s recovering but nice to see it can almost perform as well as my right knee. I wasn’t trying 100% in either hop.
6 Feb
Rowing Machine – 2km in 8:00
Terrible weather so I stayed indoors. I wasn’t sure I could handle 8 flat as I tend to fade, but I could have sprinted at the end and chose not to. I won’t be doing this every week as it still takes a lot of me.
8 Feb
Front Squats – 5 x 65kg, 3 x 75kg, 8 x 82.5kg
Stiff Leg Deadlifts – 5 x 10 x 52.5kg
Around The Square – 3 x 4REHAB
2 foot line hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
The single foot version caused my MCL injury, nice to progress to this.
10 Feb
Stiff Leg Deadlifts – 5 x 55kg, 3 x 62.5kg, 5 x 70kg
Front Squats – 5 x 10 x 65kgTough front squats but I’ve been on 62.5kg for a while and I have room to move up. I’m not entirely sure that I’m doing stiff leg and not just doing RDL, I try my best but my knees like to bend a little.
13 Feb
Running – 4 x 100m (100m walk)
4 x 100m (50m jog, 50m walk)
4 x 100m (100m walk)I was in the mood for something faster today. There was a huge headwind on the home straight which meant I was running 15-15.5 secs on the back straight and then 16.5-17.0 on the home. The reps can progress to 3 x 5 and the recovery can move from 100m walk, to 50m jog 50m walk, to 100m jog, to 30 secs standing. I might throw some 200’s in there too.
22 Feb
Around The Square – 3 x 4
Front Squats – 5 x 60kg, 5 x 70kg, 8 x 77.5kg
Stiff Leg Deadlift – 5 x 10 x 52.5kgBack after a week of rest and a short illness. I skipped ahead in 5/3/1 again, I feel ready to really challenge my legs.
24 Feb
Around the Square – 3 x 4
Stiff Leg Deadlift – 5 x 50kg, 5 x 57.5kg, 8 x 65kg
Front Squats – 5 x 10 x 65kgFront squats were tough, very tired legs after that. In danger of “majoring in the minors” as that’s not really the work set.
27 Feb
Running: 1 mile in 6:47
3 x 400m in 1:45 (2 mins) 400m in 1:24A good session, aiming for 7 minute mile pace and then going for it on the final lap. I then did the same pace for three circuits before the final effort was at the pace I’d like to eventually hold for a mile.
My legs are toast and my Oura ring is saying I haven’t recovered, which I would agree with. I changed my sleep pattern to get less total sleep but not as much night waking, I now have a regular 6am wake up which I’m still getting used to.
3 Mar
Front Squats – 3 x 65kg, 3 x 75kg, 5 x 82.5kg
Stiff Leg Deadlift – 3 x 55kg, 3 x 62.5kg, 8 x 70kg
Around The Square – 3 x 4I had some calf issues from throw in practice on Monday so I skipped the Tuesday, I’m also not sleeping well so didn’t want to gym off 5 hours sleep. I ditched the 5 x 10 and doubled up on 5/3/1 on the Thursday to give my legs a bit of a break.
6 Mar
Running – 5km in 25:31
Again not feeling great today. I did the first lap of the athletics track in 1:56 and figured I’d try and hold a similar pace. It was only after a mile I settled on running 5km and ideally I would have finished in 25 flat as that’s 1 minute per 200m.
8 Mar
Around The Square – 3 x 4
Front Squats – 5 x 70kg, 3 x 77.5kg, 6 x 87.5kg
Stiff Leg Deadlift – 5 x 10 x 55kg10 Mar
Around The Square – 3 x 4
Stiff Leg Deadlift – 5 x 57.5kg, 3 x 65kg, 7 x 72.5kg
Front Squats – 5 x 10 x 65kg13 Mar
Tempo Runs
3 x 100m (50m jog, 50m walk)
4 x 200m (2-3 mins)
3 x 100m (50m jog, 50m walk)I wanted to throws some 2’s in there and was pleased at my speed endurance, though I’ve been doing some longer running. The 100’s were in about 16 secs and the 200’s in 34 secs, but the wind rarely helps at my local track.
This was a good training week, I’m certain I have a lot of cumulative fatigue as my legs are constantly heavy. I could do with an Epsom salt bath but I only have a shower at my house, will try and do something for recovery though.
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