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[Fraser_9to5]

SPP 3

21 Apr

Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:32
GS Circuit (no pushups) – 2 x 20 in 4:10, 4:27
AH Mobility – 2 sets

22 Apr

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 240cm
Blocks – 2×10,2×20,2x30m
3 x EFE 60m
2 x 60m (30m IL) 30m in 4.37, tailwind +2m/s
Back Squat – 4 x 4 x 115kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Prone Cobra – 3 x 25 secs

23 Apr

Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:35
Mobility, 6 exercises

24 Apr

MB Throws -3 x 5
Accels – 3 x 30m in 4.60, 4.44, 4.52 no wind
4,3 x 60m (30m IL) first 30m in 4.42
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 67.5kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

26 Apr

Plyo Series – 3 x 20m
Broad Jump – 252cm
Accels – 3 x 30m in 4.49,4.53,4.44 headwind -1m/s
4 x 60m (35m IL)
2 x 90m (30m IL), 11.81, 11.67
Back Squat – 4 x 4 x 115kg
Stomach Vacuums – 6 x 10 secs

I’m tired and very pleased that next week is easier.

[Fraser_9to5]

SPP 2

14 Apr

Drills – AABB x 2
Bike Tempo – 111,1212,3121,111 lvl 6, 150W
MB Circuit – 1 x 10 in 3:27
GS Circuit (no pushups) – 2 x 15 in 3:30, 3:18
AH Mobility – 3 sets

15 Apr

Box Jumps – 3 x 5
CMJ 57cm, Broad Jump 239cm
Blocks – 4×10, 4x20m
3 x EFE* 60m
3 x FEF 60m
Back Squat – 5 x 105, 2 x 5 x 110kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs

*E = Easy or submax, F = fast or max, and these are 20m sections. So EFE 60m means 20m submax, 20m max effort and 20m submax again.

I pushed myself a little more in the back squat, I don’t have many weeks where I can genuinely go for it so taking advantage early in SPP.

16 Apr

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 10 in 3:21
Mobility, 6 exercises

17 Apr

MB Throws -3 x 5
Accels – 2 x 30m in 4.44, 4.44 (tailwind)
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 65kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

19 Apr

Plyo Series – 3 x 20m
Broad Jump – 253cm
Accels – 2 x 30m in 4.57,4.54 (tailwind)
2 x 3 x 60m (25m IL)
2 x 90m (25m IL), first run in 11.42
Back Squat – 3 x 5 x 110kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Stomach Vacuums – 6 x 10 secs

For some reason I jump better at the track, 253cm is the most I’ve managed in a while. Thought my accels would be faster given the broad jump. Happy with the 90’s, the extra 5m of acceleration allowed me to get a much faster time than last week. Three more full weeks of training and then a race.

[Fraser_9to5]

WEEK 5

14 Apr

Warm up
Push ups – 21,27,23,23,31+2
Cool down

I did this in the late afternoon and felt really good, 2.5 mins rest between sets and 3.5 mins before the final set.

16 Apr

Warm up
Push ups – 15,15,21,21,15,15,36
Cool down

Another late afternoon session, this time a mixture of outside and on my kitchen floor. I could tell from the sets of 21 that I had more in the tank and I was really pleased to match the desired reps.

18 Apr

Warm up
Push ups – 15,15,22,22,15,15,36+2
Cool down

Almost identical to the previous session and a very similar result. The target was 38 and I thought I had it but I faded after 30. The final sets for next week are 42+, 46+ and 50+. They seem unattainable if you think in terms of adding 4 reps every time, but by percentages it’s really more like doing a set of 10 and asking you to reach 11 next time.

The two things that have really helped this week (in my opinion) are the 2.5 minutes rest and choosing late afternoon. A quick online search confirms that body temperature peaks late afternoon and so I will continue to train pushups at that time.

Here’s a sped up version of my final set on 18th April

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[Fraser_9to5]

SPP 1

7 Apr

Drills – AABB x 2
Bike Tempo – 111,1212,1212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 4:48
GS Circuit (no pushups) – 2 x 15 in 3:28, 3:28
AH Mobility – 3 sets

I’m following a pushup program alongside this and actually the total reps in that were almost perfectly aligned to what I would have done in 2 sets of circuits.

8 Apr

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 243cm
Accels – 2 x (20m pushup, 20m 3 point)
Accels – 2 x 30m in 4.50, 4.48
Sprints – 2 x 2 x EFE 60m
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs

Squats were hard, expect to pick it up again fairly quickly.

9 Apr

Drills – AABB x 2
Bike Tempo – 111,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
AH Mobility – 2 sets

I was tired here so I skipped a middle set of 212 in bike tempo.

10 Apr

MB Throws -3 x 5
Accels – 2 x 30m in 4.57, 4.59
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 7 x 60kg
Swiss Ball Reverse Hyper – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

Miserable weather, no surprise on the 30m times. I loved the step ups, also breezed the RLESS and could have gone heavier but didn’t want to tempt fate with the new-exercise-DOMS.

12 Apr

Plyo Series – 3 x 20m
Accels – 2 x 30m in 4.40, 4.43
2 x 3 x 60m (25m IL)
2 x 90m (20m IL), second run in 11.65
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Stomach Vacuums – 6 x 10 secs

Huge tailwind today. No reference point for the 90m given I’m stopping acceleration after 20 metres but I was curious how far off the pace I was. My fastest in the winter season was an 11.21. Back squats were immediately easier, I don’t want to rush the weight increase as I need to focus on speed of execution.

It’s only in SPP7 that I get to run without an intensity limit which seems a bit silly but I suppose I have all summer to work on top speed. If not already stated earlier, my first race is likely to be the Sussex County Championships on 13th May and depending on what the wind is doing I’m probably looking at a 12.20 for 100m

[Fraser_9to5]

WEEK 4

7 Apr

Warm up
Push ups – 15,19,15,15,24

I tried “palmer cooling” but if anything felt worse. I may have made my hands too cold, and on top of that I had to hold them still for the 90 seconds rest whereas getting the blood flowing and shaking the arms out tends to help recovery between sets.

9 Apr

Warm up
Push ups – 21,23,16,16,22+4

I moved the tempo from 50bpm to 52bpm, though the former was still training time under tension so has still been helpful up to this point. I should note that I was tired before I started. Again palmer cooling and feeling worse than I otherwise would, only able to hit 22 of the required 26 pushups before taking a 15 second rest and finishing the set.

11 Apr

Warm up
Push ups – 23,27,21,21,26+4
Cool down

I pushed my rest out to 2 mins between sets and 3 mins before the final set and scrapped the palmer cooling (for now). I felt better here and in sets 1-4 I could have gone on to 30 reps, but the cumulative fatigue meant I struggled in the final set. I could potentially keep increasing the rest periods but I feel some of the training effect comes from submaximal recovery if the goal is 100 consecutive reps.

The next two weeks includes an extension to 7 sets on some days, but otherwise (excluding the final set) the max reps I’ll be asked to do is 28 so it’s not hugely intimidating. When following the pull up version of this program I found the final set to also be unachievable, as those numbers are ramping up by 2-4 reps every session which would be crazy progress.

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