Fraser_9to5

[Fraser_9to5]

GPP/SPP Transition Week 1 of 2

17 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 10 reps (3 mins 30)

18 Oct

Box Jumps – 3 x 5
Accels – 3 x 3 x 20m in ~3.3 secs
DB RLESS – 3 x 7 x 22.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 7 x 80kg
BB Hip Thrust – 3 x 7 x 105kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

First Tuesday track session of the year and I loved it. I had trouble with my watch on about half the 20m runs but I was getting roughly 3.3 seconds each time. That doesn’t really tell me much, I need at least 30m to be able to tell what form I’m in.

20 Oct

A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 6 x 5kg
Bike Tempo – 111,212,121,111 (level 5, 100rpm, 140W)

I now do standing drills so it isn’t really 20 metres, it’s the equivalent number of ground contacts. I realised I could put my gym tile out in the garden and have a non-slip surface to do my med ball throws. Since I have a “slam ball” which is non-bounce it didn’t dent my lawn too much, and I did the other throws at the garage wall.

21 Oct

Around The Square – 3 x 4
CMJ – 5, best of 56cm
Broad Jumps – 5, best of 228cm
Hill Runs – 2 x 10 x 10m (90 secs / 3 mins)
BB Rows – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 22.5kg
Skull Crushers – 3 x 8 x 28.5kg
A1 BB OHP – 3 x 8 x 40kg
A2 Pull ups – 3 x 8 x 10kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

Glad to finally jump higher, I didn’t feel great today so there’s certainly much more to come in that and the broad jump. I ditched plate raises because front delts typically get worked enough in other exercises and I put in pull ups because I spent a long time improving them so don’t want to squander my gains.

23 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 2 x 4 x 100m, 300m, 200m [30 secs / 3 mins] avg 14.8, 14.9, 300m in 46.1, 200m in 30.8
Back Squats – 8 x 80, 85, 87.5kg
Bench Press – 3 x 8 x 70kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 V-Sit ups – 3 x 15
B2 Ab Wheel – 3 x 10
B3 Seated Twists – 3 x 20

The long tempo is horrible but I have good strength under fatigue. I had no idea where to pick up on back squats and probably went too light, even the final set I was cranking them out. Bench press was a struggle and 70kg was spot on.

I’m really becoming invested in this training now and I work extra hours early in the morning to create a long lunch in which to go to the local track. I’m eyeing up 60m fixtures and the first one nearby is 18th December which is 8 weeks away. My last hills session is next week and then it’s a 3rd track session with some low intensity 60m runs. That’s when I’ll know what shape I’m in. I would be perfectly happy running anything sub 7.70 (PB is 7.43) and I wouldn’t want to go and compete if I’m going to be anywhere near 8 flat.

[Fraser_9to5]

GPP Week 3 of 3

10 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 2 x 7 x 45 on/15 off (105rpm, 130W)
General Strength Circuit – 15 reps (5 mins 50)

I did the drills in my garden. I really can’t spare the time to go and do proper tempo runs in my lunch break so the bike tempo is here to stay.

11 Oct

Box Jumps – 3 x 5
Hills – 3 x 3 x 20m
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 10
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

Hip thrust was borderline on the RoM, also bumped the other exercises by a rep where possible.

12 Oct

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)

I only had time to do this session on the bike. The notation is meant to be 1 = 100m, 2 = 200m etc. with 50m jog 50m walk between reps but I did multiples of 45 seconds on/15 off, so for the “2” I did 1 min 30 cycling and 30 seconds rest. My fitness is good so this is more of an active recovery session now, though I might add in circuits or find a way to do my med ball throws.

14 Oct

Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 229cm
Hill Runs – 2 x 10 x 10m

I had a late meal and a late night prior to this so I was feeling awful. I moved the weights to the next day.

15 Oct

BB Rows – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 20kg
Skull Crushers – 3 x 8 x 28.5kg
BB OHP – 8,8,6 x 40kg
Plate Raises – 3 x 8 x 10kg
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Bear Dog with Shoulder Taps – 3 x 10
A3 Leg Lowers – 3 x 15

Starting to approach the weights I consider a challenge in all exercises, rows were previously very light for me. I did abs out of habit but really shouldn’t as it means it’s better to skip them tomorrow.

16 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 2 x 4 x 100m, 300m [25 secs / 3 mins] avg 15.2, 14.9, 300m in 46.3
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 10
SLRDL – 1 x 8 x 40kg
RDL – 2 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

Very happy with the track session, I feel fast. Particularly happy with how I held my form for the 300m and easily hit the target time. SLRDL is a bit scrappy so I went back to the double leg version. Next week this session goes back to squats (hooray!) and the rep ranges change in midweek.

The next two weeks are a GPP/SPP transition, which means the Tuesday session moves from hills to the track (yesssss!!!). I’m hoping my broad jumps and CMJ trend upwards from here as they should be a rough indication of my speed.

[Fraser_9to5]

GPP Week 2 of 3

3 Oct

Hip Mobility (AH)
Bike Tempo – 2 x 5 x 45 on/15 off (105rpm, 130W)
General Strength Circuit – 15 reps (5 mins 50)

I pushed it a little more on the exercise bike as my heart rate wasn’t getting that high from this session.

4 Oct

Box Jumps – 3 x 5
Hills – 2 x 5 x 20m
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
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

I forgot to integrate ab work last week. Good session, no issues.

5 Oct

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
Tempo Runs – 2 x 10 x 100m [50 jog/50 walk] avg 15.3, 15.3 secs

Very wet weather and blustery too. I set up so it was a tailwind which meant cruising to faster times. No med ball as it really was a miserable day to go out and exercise.

7 Oct

Thighs measured 56cm
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 230cm
Hill Runs – 2 x 10 x 10m
BB Rows – 3 x 8 x 50kg
DB Incline Presss – 3 x 8 x 20kg
Skull Crushers – 3 x 8 x 26kg
BB OHP – 8,8,5 x 40kg
Plate Raises – 3 x 8 x 10kg

Good to get further in broad jump, a little surprised I’m not able to jump higher but it’s technically only week 2 proper.

9 Oct

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 2 x 5 x 100m, 250m [30 secs / 4 mins] avg 15.2, 15.2, 250m in 39.2
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 9
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 95kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

Good session and good training week. I ate some more so hoping to get back above 70kg soon. I added a rep here or there in the gym and also 5kg to the hip thrusts. I’d like to fill out my legs a bit, measuring them each week to see if that happens.

I’ve started labelling the training weeks so next week is the last one of GPP and then it’s a transition to SPP and more track, less hills. By then I’ll have some hand timed runs I can use to gauge my progress.

[Fraser_9to5]

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.

[Fraser_9to5]

Disrupted Week

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.

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