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A few weeks of messing around in the off-season with the real program starting Monday 21st September.
W/C 31st August 2026
31 August
Deadlift (from 25cm platform) – 140 total reps of 70kg
This was mainly sets of 11 and I couldn’t quite believe how easy it was. I will reserve judgement until I see what it does to my lower back in the next 48 hours but I feel like I got through this unscathed.
1 September
AM
DB Bent Over Row – 2 x 8 x 35kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 26kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Bike Tempo – 111,111,111 (160W)
Abs – 2 minsPM
Burpees – 5 x 20
BW Squats – 100 reps
Push Ups – 20,20,15,15,15,15 x 5kgThe morning session was probably a bit tougher than I intended as the plan was 5-6 reps in reserve. The bike tempo was very relaxed and only 2 minutes of abs to finish.
I had to re-record some YouTube exercises after I made a mistake the first time round, so I did a burst of cardio-style exercises in the afternoon. I feel pretty run-down today and have a bit of a headache too.
2 September
Calf Raises – 15 x 15 x 40kg
More unnecessary off-season volume for the sake of YouTube 🙂 This was so easy I couldn’t quite believe it. I gave myself 2-3 minutes rest and only really felt the burn in the last rep or two of each set, with no real cumulative fatigue. I had awful sleep and still feel run-down so I’m hoping for a better sleep tonight.
3 September
DB Incline Press – 6 x 12 x 20kg
DB Row – 5 x 11 x 30kg
Skull Crushers – 2 x 8 x 28.5kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 2 mins
Bike Tempo – 111,111,111 (160W)
DB Lunge – 10 x 10 x 20kg (5 per leg)
BB ¼ Squat – 20 x 12 x 100kg, 10 x 100kgA bit of a packed morning, 3 hours in the gym. Everything up to the bike tempo was generally my planned workout, then I felt fresh so did some lunges for YouTube content. If anything that was even more of a warm up so I thought I’d hit one of my biggest ticket items, the high volume quarter squats. I had to put a lifting belt on and just got in the groove and banged out the sets with 2 minutes rest. I was aiming for a specific target and then needed one more set to finish it off.
My lower back might be a wreck tomorrow so I’m very wary of being overly inactive for the rest of today.
4 September
Calf Raises – 880 reps
Broke this up into sets of 40 across the morning, yes it’s another YouTube project and no I don’t have many more to go.
My back is struggling and I can’t get off the floor or put my shoes on without a great deal of difficulty. I know the difference between concerning pain and DOMS that’ll resolve itself and thankfully this is the latter, so I expect I’ll continue to be stiff over the weekend and probably fine by Monday. Not sure I can say the same for my calves, I iced them directly afterwards but they are hinting they’ll be incredibly tender tomorrow. How fun.
5 September
Rest
The massive plus is that my calves are absolutely fine. The downside is I’m really struggling with my back and I’m really hoping tomorrow is better.
6 September
Rest
Only a very minor improvement to the lower back, putting on shoes or any real flexion gives me sharp pains. It’s either side of the spine so just some very sore spinal erectors. I’ve already shuffled my workouts as I won’t be able to do much tomorrow.
W/C 7th September 2026
7 September
Rest
More resting, I tried some light stretching but it really doesn’t like me bending over so I can’t handle anything in the gym.
8 September
DB Incline Press – 2 x 8 x 25kg
DB Row – 2 x 8 x 35kg
Skull Crushers – 2 x 8 x 31kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 2 mins
Bike Tempo – 111,111,111 (160W)Finally some respite from the lower back soreness. As I warmed up everything got progressively easier and I wasn’t really troubled by it even during the overhead press. Tomorrow is high volume bodyweight lunges and I’m ready to go.
9 September
BW Lunges – 22 x 26 (13 per leg) w 2 mins rest
Penultimate YouTube exercise and this is the one I’m quietly worried about resulting in 6-8 day DOMS. I was feeling it in the final 3-4 sets and my left knee was playing up a bit too.
The final exercise is a RFESS so I can’t really go into that carrying a lot of DOMS, and I want to wrap up filming this week.
10 September
Rest
Surprisingly not that much soreness.
11 September
Tempo Runs – 8 x 100m (19 secs)
Very chilled tempo on the track, I felt quite fresh and had to consciously slow down to hit 19 second reps.
12 September
RLESS – 12 x 10 x 30kg
OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Standing Calf Raise – 3 x 15 x 55kg (3030 tempo)
Suitcase DB Hold – 2 x 35 secs x 25kgThe final exercise for my YouTube video is now done! I expect some soreness in the next 72 hours then I can crack on with the winter season. It was actually most demanding on my breathing and I still felt gassed afterwards, so had to skip a few exercises. Pleased to have done heavy calf raises and the suitcase DB hold.
13 September
Rest
Glutes and quads are tender, might be even worse tomorrow.
W/C 14th September 2026
14 September
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 55kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 80kg (3030 tempo)
Stir The Pot – 2 x 30 secsBack at it! Glutes are fine, quads are very sore from the RFESS. I set up in the rack for seated calf raise and placed a plank of wood across my knees before manoeuvring the barbell in place. I thought it worked really well so I’m excited to progress in weight. Stir the pot was very easy, though my Swiss ball needs inflating.
15 September
Bike Tempo – 111,111,111 (160W)
DB Row – 2 x 8 x 35kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 31kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 3 minsAlmost back to normal, a very simple session so I will look to start progressing these from now on, with real training starting on the 21st.
16 September
Rest
Quite excited for tomorrow!
17 September
Warm Up 1
MB Throws – 5 x 3
CMJ Series – 2 x 3
Build Ups – 3 x 30m (to 70%)
Back Squat – 2 x 8 x 85kg
Hip Thrust – 2 x 8 x 90kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Suitcase DB Hold – 2 x 45 secs x 25kgAn enjoyable first session 🙂 I thought it was a bit dramatic to attempt such a measly build up series but I could feel my legs aching for what was a lower intensity than I usually start my tempo runs with. The gym was tough but manageable, hip thrusts were definitely easier than back squats so maybe 100kg. Really pleased with the seated calf raise, I switched to a wider, flatter piece of wood with a gym mat on top and rested that on my knees under the bar. Suitcase holds aren’t challenging, I will need to either increase the weight or continue on to 55-60 secs.
18 September
Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111,111,111 in avg 17.9 secs
Unilateral wall sit – 15 secs
Lunge ISO – 15 secs
Hip Flexor ISO – 10 secs x 3kg
Pillar – 10 reps (4:51)19 September
Rest
20 September
Rest
I feel in a good place heading into the main season and excited to start ramping up the volume and intensity.
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