2022 Training Log

Viewing 5 posts - 16 through 20 (of 28 total)
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  • #11673
    Fraser_9to5
    Keymaster

    28 Aug

    Thigh measurement: Left 56cm, Right 56cm
    Countermovement Jump: 54cm
    Around The Square – 3 x 4
    CMJ – 5
    A1 Back Squat – 5 x 75,80,85,90,95kg
    A2 Tuck Jumps – 5 x 5
    Hex RDL – 3 x 6 x 70kg

    Slightly down on my CMJ, thighs a bit bigger already though. I added complex training in the form of back squats and tuck jumps, reading Verkhoshansky’s work has reminded me to put it in.

    31 Aug

    A1 Back Squat – 5 x 80,85,90,95,100kg
    A2 Tuck Jumps – 5 x 5
    B1 DB RLESS – 3 x 8 x 15kg
    B2 Split Jumps – 3 x 3 per leg

    That second superset was tough on the legs. After this week I’m going to be attempting a full winter of sprint training but I need a week or two to break me in and make sure if fits my schedule.

    #11674
    Fraser_9to5
    Keymaster

    Sprint Training – Winter

    5 Sept

    Drills (8) – 2 x 20m
    Build Ups – 2 x 40m
    MB Throws – 4 x 5 x 5kg
    Tempo Runs – 2 x 6 x 100m [50 jog/50 walk] avg 16.2, 16.2 secs

    The drills are your standard running drills like A Skip, B Skip. Medicine ball throws were overhead backwards, between legs forward, hip toss and a chest pass. Tempo runs on grass, quite firm ground and I would have maybe liked 16 flat.

    6 Sept

    Box Jumps – 3 x 5
    Hills – 2 x 5 x 15m [walk back recovery]
    DB RLESS – 3 x 8 x 15kg
    SL Swiss Ball Curl – 3 x 8
    RDL – 2 x 8 x 70kg
    BB Hip Thrust – 3 x 8 x 70kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    I need to measure the workbench I jump onto but probably ~90cm. The hills were good, I did this at 7am before work and it’s very peaceful. Never done a single leg swiss ball curl before, the top of my left calf wasn’t enjoying it. I had to cut the RDL short as my right hamstring didn’t like that.

    7 Sept

    Hip Mobility (AH)
    Drills (8) – 2 x 20m
    Build Ups – 2 x 40m
    Tempo Runs – 2 x 5 x 100m [50 jog/50 walk] avg 16.2, 16.0 secs

    AH stands for Adonis Harrison, an Instagram coach I follow. He posted a hip mobility and ankle strength series which I copied down and went through.

    8 Sept

    BB Rows – 3 x 8 x 20kg
    BB OHP – 3 x 8 x 20kg
    Plate Raises – 3 x 8 x 5kg

    While I could have done the intended hill runs today, there’s a harder session on the Saturday that I wanted to be fresh for. As I’m still wrapping up a pull up program I kept the weights extremely light, effectively only practicing the bar path.

    10 Sept

    Plyometrics – 3 x 20m
    3 Point Starts – 2 x 5 x 10m [45 secs]
    Tempo Runs – 4x100m, 3x100m, 4x100m [30 secs / 2.5 mins] avg 16.0
    Bench Press – 3 x 8 x 40kg
    Back Squats – 3 x 8 x 80kg
    Rotator Cuff (2 directions) – 3 x 8
    Rev Hyper Extension (Swiss ball) – 3 x 8

    Great session, very fresh. I was on an athletics track so the tempo runs were a touch faster, nice to do some 3 point starts already. Again upper body weights kept light, squats close to max effort with 60 secs rest. Doing reverse hyper extensions with a swiss ball is a game changer, I can’t believe I didn’t think of that. I put the ball on an exercise bench and hold onto my squat rack.

    Overall a great first week, I’ll need to trim some of the exercises to squeeze it in during lunch breaks or before work but I’d love to do that more consistently.

    #11700
    Fraser_9to5
    Keymaster

    12 Sept

    Drills (8) – 2 x 20m
    Build Ups – 2 x 40m
    MB Throws – 3 x 6 x 5kg
    Tempo Runs – 2 x 8 x 100m [50 jog/50 walk] avg 16.0, 16.0 secs

    I ditched one of the throws and added a rep to each set. The tempo runs were faster and if I’m honest I wasn’t trying that hard.

    13 Sept

    Box Jumps – 3 x 5
    Hills – 2 x 5 x 15m [walk back recovery]
    DB RLESS – 3 x 8 x 17.5kg
    SL Swiss Ball Curl – 3 x 8
    RDL – 3 x 8 x 70kg
    BB Hip Thrust – 3 x 8 x 80kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    Bumping the numbers in a few exercises but not going all out (yet!).

    14 Sept

    Missed session

    I usually do this in my lunch break but I had to pick up my girls from nursery so missed the session. I should have done the hip mobility and in future I will try to squeeze in parts of the session even if I can’t do the whole thing.

    15 Sept

    Thighs measured 56cm
    Around The Square – 3 x 4
    CMJ – 5, best of 54cm
    Broad Jumps – 5, best of 217cm
    Hill Runs – 2 x 10 x 10m
    BB Rows – 3 x 8 x 30kg
    BB OHP – 3 x 8 x 30kg
    Plate Raises – 3 x 8 x 5kg

    Last week I missed the hills but I managed to do them here. I want to track certain metrics which I feel should trend upwards if I am in fact getting faster, and two of those are countermovement jumps (CMJ) and broad jumps (let’s not talk about their acronym). Broad jumps were 85-90%, I’m also well within myself for the upper body as it’s the final week of my pull up program.

    17 Sept

    Plyometrics – 3 x 20m
    3 Point Starts – 2 x 5 x 10m [60 secs]
    Tempo Runs – 3 x 4 x 100m [30 secs / 2.5 mins] avg 15.5, 16.0, 16.0
    Bench Press – 3 x 8 x 50kg
    Back Squats – 3 x 8 x 82.5kg
    Rotator Cuff (2 directions) – 3 x 8
    Rev Hyper Extension (Swiss ball) – 3 x 8

    I went off too fast in the tempo, though I really need to stop considering 16 flat acceptable when I know I can get into the 15’s without much trouble. Again really fresh for this session and I’m getting the track work done in 60 mins and the weights in 20 mins, which is manageable most weeks.

    Next week I’m away with work for a few days but I’ll fit in some of the exercises

    #11751
    Fraser_9to5
    Keymaster

    19 Sept

    Drills (8) – 2 x 20m
    Build Ups – 2 x 40m
    MB Throws – 3 x 6 x 5kg
    Tempo Runs – 2 x 9 x 100m [50 jog/50 walk] avg 16.0, 15.9 secs

    20 Sept

    Box Jumps – 3 x 5
    Hills – 2 x 5 x 20m [walk back recovery]
    DB RLESS – 3 x 8 x 17.5kg
    SL Swiss Ball Curl – 3 x 8
    RDL – 3 x 8 x 75kg
    BB Hip Thrust – 3 x 8 x 85kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    22 Sept

    DB Bent Over Row – 3 x 8 x 15kg
    DB OHP – 3 x 8 x 15kg
    Plate Raise – 3 x 8 x 5kg
    DB Incline Press – 3 x 8 x 20kg

    This was in a hotel gym and not going full out, though incline press was tough.

    23 Sept

    Climbed Snowdon – 3 hours

    This was for a work offsite and while I wasn’t that sore over the weekend I was busy so couldn’t squeeze in a session.

    #11752
    Fraser_9to5
    Keymaster

    GPP Week 1 of 3

    26 Sept

    Exercise Bike Tempo – 2 x 9 x 45 on/15off, 100rpm, 120W

    This is less challenging than grass runs but a really good option when the weather is poor, which it will be for a lot of autumn & winter.

    27 Sept

    Box Jumps – 3 x 5
    Hills – 2 x 5 x 20m [walk back recovery]
    DB RLESS – 3 x 8 x 20kg
    SL Swiss Ball Curl – 3 x 8
    RDL – 3 x 8 x 80kg
    BB Hip Thrust – 3 x 8 x 90kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    Bumping all three lower body weights was a mistake and this was quite tough.

    28 Sept

    Hip Mobility (AH)
    Exercise Bike Tempo – 2 x 5 x 45 on/15 off 100rpm, 120W (level 4 of 32)
    General Strength Circuit – 15 reps

    I tried level 5 and my thighs said no so it seems like my first choice was spot on. This is probably the session I’ll do on the bike going forward as it’s the easier of the two and otherwise I’m using up every spare moment of free time to gym.

    1 Oct

    BB Rows – 3 x 8 x 45kg
    BB OHP – 8,8,7 x 40kg
    DB Incline Press – 8,8,6 x 20kg
    Plate Raises – 3 x 8 x 7.5kg

    This was right after a maximum pullup attempt (25 reps) and my upper body was toast. I didn’t do hill reps as I have a session the next day but I wanted to do upper body with a more respectable weight.

    2 Oct

    Plyometrics – 3 x 20m
    3 Point Starts – 2 x 5 x 10m [60 secs]
    Tempo Runs – 5,4 x 100m, 250m [30 secs / 2.5 mins] avg 15.5, 15.2, 250m in 38.2
    DB RLESS – 3 x 8 x 20kg
    SL Swiss Ball Curl – 3 x 8
    SLRDL – 3 x 8 x 40kg
    BB Hip Thrust – 3 x 8 x 90kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    I was much happier with my tempo runs and not even as out of breath as usual. I was aiming for 40 seconds in the 250m which is 16 secs per 100m but I held my speed really well. RDL tires my back so I switched to single leg with a barbell.

    I’m shifting my sessions as of next week because I have a compulsory office day which will fall on Thursdays.

Viewing 5 posts - 16 through 20 (of 28 total)
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