Fraser Young

[Fraser Young]

SPP – Week 6

29 November

Warm Up 2
Drills C – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 100m, 6 x 300m, 100m in 17.3 secs, 57.0 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – SKIPPED
Abs – 5 mins

I unintentionally skipped the gymnastics as my workout was on a post-it note that got soaked in my pocket and I couldn’t read it. I forgot my stopwatch and fancied a different session given the conditions and a children’s group training on the track. First and fifth rep were more like 54.0 and the last rep was a 58 but otherwise around the 57 mark (19 secs per 100m). The weather was pretty miserable, wind and rain.

30 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
Blocks – 2 x 10m, 2 x 20m, 4 x 30m in 1.92, 3.20, 4.35 secs Freelap
3 x 30E20F in ~2.24 secs
2 x 60m (40m IL) in 7.85 secs (30/40m in 4.38 / 5.52)
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 6 x 87.5kg, 4 x 92.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 45kg
C1 Standing Plate Twist – 3 x 16 x 15kg
C2 DB Hyperextension rows – 3 x 16 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 6 degrees, +4 m/s wind. Great session, there was another sprinter at the track and her coach was happy for me to join in and do block starts together. I felt sharp today, though the wind helped, and acceleration times were pleasing. I brought the wrong spikes but they actually felt nicer to accelerate in so I might stick with them in future.

1 December

Abs – 5 mins
Drills C – 2 x 20m with 20m runout
Tempo 111,2131,2131,111 (20 secs per 1)
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets

Very wet and windy session, split in two as I had to go straight from tempo to a meeting and do the circuits afterwards. Struggling with motivation when the weather’s rubbish, which it undoubtedly will be for the next few months.

2 December

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 5
Block starts – 2 x 10m, 4 x 20m in 2.00, 3.26 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
2 x 4 x 60m (35m IL) in 4.40/5.58 secs to 30/40m, ~8.05 secs to 60m Freelap
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 10 x 8.5kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 9 degrees, no wind. The 30m runs were mostly 4.45’s but some 4.40’s in there. I felt a little flat today but the accelerations were strong. Considering moving the weights to the early evening because 3+ hours of intense exercise is too much. I’m having food after the track and then hopping straight in the gym.

3 December

Rest

4 December

Warm up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
2 x 20m 3pt, 30m falling
4 x 60m (35m IL) in 8.10 secs Freelap (30/40m in 4.40, 5.58 secs)
Hard Tempo – 2 x 3 x 200m in 29.7, 29.6, 29.8, 29.3, 30.4, 30.8 secs (Target = 28.0 secs)
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 6 x 87.5kg, 4 x 92.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 45kg
C1 Standing Plate Twist – 3 x 16 x 15kg
C2 DB Hyperextension rows – 3 x 10 x 8.5kg per hand

Wet track, 7 degrees, -2 m/s wind. It always seems to rain on Thursdays so I never get to do sled work. I felt great today, my first 10m in particular was 1.93 secs instead of the usual 2.00 secs. It hailed at one point and I was pretty cold, my right hamstring felt very slightly strained on the final 60m run so I took a tiny bit of intensity off the 200’s. I had a warm shower before the gym session, not a fan of winter weather!

5 December

Rest

[Fraser Young]

SPP – Week 5

22 November

Warm Up 2
Drills C – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,1212,1212,111 in 17.0 secs, 35.0 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Abs – 5 mins

A bit of a slower pace today, quite cold and not the highest level of enthusiasm.

23 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Blocks – 2 x 10m, 4 x 20m, 4 x 30m in 2.00, 3.28, 4.45 secs Freelap
3 x 30E20F in 2.26-2.32 secs
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 2 x 6 x 142.5kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – SKIPPED
Swiss Ball HS Kicks – SKIPPED
Abs – 4.5 mins

Damp track, 9 degrees, no wind. Full of niggles today, my right foot was playing up a bit, the main issue was my left hamstring near the outside top but it didn’t feel like a regular strain so I was aware of it but it didn’t hinder me. Also a slight sprain of my right wrist doing the med ball throws. Still persistent with my new block set up, but switching to the old way is an immediate 0.08-0.10 secs off the first 10 metres. With the hamstring niggle I thought I’d skip the flying runs but the 30’s were fine so I did a tentative 2.32 secs for 20m then a 2.26 and 2.28. I skipped a few gym exercises so as not to try my luck.

24 November

Warm Up 2
Drills C – 2 x 20m with 20m runout
Tempo 111,2131,2131,111 in 16.8 secs, 36.0, 56.3 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Abs – 5 mins

Nice conditions and I felt relatively good. I decided to aim for a slightly more relaxed 17/18/19 secs per 100m depending on distance given this is my first winter session with 300’s in it. Keeping things ticking over.

25 November

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 5
Block starts – 4 x 10m, 4 x 20m in 1.98, 3.28 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
2 x 4 x 60m (35m IL) in 4.46/5.60 secs to 30/40m, ~8.05 secs to 60m Freelap
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 2 x 6 x 87.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 45kg
C1 Standing Plate Twist – 3 x 14 x 15kg
C2 DB Hyperextension rows – 3 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Dry track, 9 degrees, +6 m/s wind. I felt good today, no niggling injuries. I can tell that my acceleration is a little more fluid following the easy week but given the short rest the runs weren’t overly fast. Good gym session, weights were just right and I handled the front squat better than last time.

26 November

Rest

27 November

Warm up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
2 x 20m 3pt, 30m falling
4 x 60m (35m IL) in 8.20 secs Freelap (30/40m in 4.55, 6.75 secs)
Hard Tempo – 3 x 200m, 2 x 200m in 29.3, 29.5, 30.8, 30.1, 29.6 secs (Target = 28.0 secs)
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 14 x 7kg

Wet track, 11 degrees, -4 m/s wind. Pretty miserable despite not being cold, there was light rain the whole time so I didn’t bring my sled. I was fully expecting 8.2’s so no real surprise, and the wind picked up even more for the 200’s and it was a bit of a joke on some reps. Really pleased with how smoothly 150kg went up in the deadlift, and that my grip wasn’t an issue (I chalked up). Only a few more weeks of heavy training.

28 November

Rest

[Fraser Young]

SPP – Week 4 (Easy)

15 November

Warm up 2
C Drills (Dribble Ankle, Calf, Knee) – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,212,212,111 in 16.5 secs, 34.5 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Abs – 5 mins

Such a nice session, only an hour or so long. Incredibly consistent with my tempo runs, everything was 16.3-16.7 secs and the 200’s were 34.3-34.8 secs.

16 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
Blocks – 4 x 10m, 4 x 20m, 4 x 30m in 2.00 / 3.22 / 4.36 secs Freelap
3 x 30E20F in ~2.22 Freelap
A1 Front Squat – 12 x 55kg, 8 x 60kg, 6 x 65kg
A2 Snatch Pull Jumps – 2 x 6 x 40kg
B1 Narrow Bench – 8 x 55kg, 6 x 60kg, 4 x 65kg
B2 Split Jerk – 3 x 6 x 42.5kg
C1 Standing Plate Twist – 2 x 14 x 15kg
C2 DB Hyperextension rows – 2 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

9 degrees, damp track, +4 m/s wind. I felt so good in the warm up after only one reduced volume session of my deload week. However, the times didn’t fully reflect that, in particular the first 10m which is still a slow point for me. I was really happy with the flying runs as I half expected to be running 1.15’s. Weights were 75% and reduced volume, it was such a relief to not have to push myself so hard.

17 November

Warm Up 2
C Drills (Dribble Ankle, Calf, Knee) – 2 x 20m
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Bike Tempo – 111,212,212,111 (45 secs per 100m) 180/170W
Abs – 5 mins

Another easy session, bordering on relaxing. Not a complaint though, my body needs it!

18 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
3 pt starts – 2 x 10m, 2 x 20m in 1.92, 3.22 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
3 x 3 x 60m (30m IL) in 4.40 secs to 30m, 8.00 secs to 60m Freelap
A1 Hex Bar DL – 12 x 90kg, 8 x 100kg, 6 x 105kg
A2 Squat Jumps – 2 x 6
B1 Weighted Dips – 3 x 6 x 5kg
B2 Bench Press (fast) – 3 x 5 x 50kg
C1 Clean Pulls – 3 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 2 x 14 x 7kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 3 degrees, no wind. First time in thermals and I felt fine. Nice times today, my cue was to do the first two steps quickly and then build the acceleration. Most pleased with holding the speed after 30m, I was running ~1.18 secs from 20 to 30m then 3.57 for the final 30m.

19 November

Rest

20 November

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
2 x 20m 3pt, 30m falling
2 x 3 x 60m (30m IL) in ~8.05 secs Freelap (3.25 secs to 20m, 4.45 secs to 30m)
Hard Tempo – 3 x 200m, 2 x 200m in 27.7, 28.1, 28.5, 27.9, 28.5 secs (Target = 28.0 secs)

Damp track, 1 degree, +4 m/s wind. Started in thermal leggings, track pants, thermal top, t-shirt, hoodie and ended up being too restricted. Halfway through the 60’s I had to put the track pants back on as I felt my muscles straining a fair bit. Pleased overall, mainly that the track wasn’t frozen! A healthy tailwind made it seem like I hit my target times but I felt like my legs couldn’t get going in the cold.

21 November

Rest

Good week! I sometimes underestimate the cumulative fatigue that builds up and the improvements I can see from backing off. Aware that this isn’t the same as a taper and I’m not going to peak, simply recover enough to go hard again for another 3 weeks. Back to it on Saturday.

[Fraser Young]

SPP – Week 3

8 November

Abs – 4.5 mins
2 x Pull ups, Dips, Handstands
Warm Up 2
C Drills (Dribble Ankle, Calf, Knee) – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo – 111,123,123,111 in 16.7, 34.3, 54.1 secs
GS Circuits 2 rounds of 3 x 3 exercises with 100m jog

I had a few things on so I woke up early and did this session at 7am. There were new circuits based on reps rather than time which suited me. Also pleased with my times – 300m is a long slog!

9 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Blocks – 8 x 10m in 1.90-1.92 secs
3 x 60m EFE (easy-fast-easy, 20m each) middle 20m in 2.32-2.36 secs
3 x 60m FEF (fast-easy-fast, 20m each) in 3.20/2.35/2.35 secs
A1 Hex Bar DL – 12 x 117.5kg, 8 x 132.5kg, 2 x 6 x 140kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 8 x 10kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 14 x 7kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

12 degrees, no wind, damp track. There was an intermittent headwind but I managed a few reps with no wind. Top speed wasn’t there today but it was nice to do blocks. Over summer I switched my block settings to right foot forward and I tried a few starts in each position. My original start position still feels so much more natural but there’s only ~0.02-0.04 seconds difference now to 10m. I still have more to give in the hex bar DL but it’s intense enough that I’m definitely stimulating muscle growth.

10 November

Abs – 5 mins
Bike Tempo – 111,123,123,111 (45 secs per 100m) 180/170/160W
Warm Up 2
C Drills (Dribble Ankle, Calf, Knee) – 2 x 20m
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
2 x Handstands

A real mess of a session. My schedule changed multiple times during the day so when I finally carved out a bit of time for this I wasn’t in the mood. It wasn’t long enough to go to the track so instead I did a bike session and then felt better about doing the rest of the workout. I only had time for handstands and I told myself I’ll do pull ups and dips on Wednesday instead. The circuits are too easy, I don’t understand the notation as it has it written in reps but then says 20 seconds, so as a compromise I did 25 seconds of each and should have probably done 30 seconds.

11 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Block starts – 4 x 10m, 4 x 20m in 2.00, 3.30 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
3 x 3 x 60m (30m IL) in 4.50 secs to 30m, ~8.30 secs to 60m Freelap
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 2 x 6 x 87.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 42.5kg
C1 Standing Plate Twist – 3 x 14 x 15kg
C2 DB Hyperextension rows – 3 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs

Damp track, 12 degrees, -4 m/s wind. The wind did a good job of sapping my motivation and was frequently gusting to -6 m/s. It was a very “meh” session, I was at least consistent and my times were almost exactly the same on every run. I liked the longer acceleration and kept telling myself that 9 reps of 60m in week 3 of SPP is not the time to be setting great Freelap times.

Front squats were tough, I felt like I was folding in half and straining my back to squeeze out the last few reps. Everything else was good, another very long session and I had to skip abs which I will do tomorrow alongside the pull ups and dips I skipped on Saturday.

12 November

A1 Pull ups – 12,10
A2 Dips – 20,18
DB Hammer Curl – Left 2 x 12 x 12.5kg, Right 3 x 12 x 12.5kg
DB Decline Skull Crushers – Left 2 x 11 x 12.5kg, Right 3 x 11 x 12.5kg
Abs – 4.5 mins

I tried cutting the rest from 2 mins to 90 secs in the direct arm exercises and it all went horribly wrong. I was struggling on rep six and needing to pause every other rep and wriggle my way through the final reps. Next week is an easy week and I’ll take the opportunity to cut this session out entirely. It was only included to balance my arms out which I feel will happen naturally over time.

13 November

Warm up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
Hills – 6 x 40m
Hard Tempo – 2 x 2 x 200m in 28.4, 28.1, 28.2, 28.1 secs (Target = 28.0 secs)
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6,5 x 142.5kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 8 x 10kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 14 x 7kg
Abs – 5 mins

So relieved to have finished the last difficult session before the deload week. I was attacking the 200’s and going through 100m in ~13.7 secs knowing I’ll be fatigued in the second 100m. My grip gave out in the hex bar DL and the straps were a faff which meant the reps were very stop-start. I ended up failing the final rep, which I don’t mind at all as it shows I’m pushing myself. Tomorrow I shall eat!

14 November

Rest

[Fraser Young]

SPP – Week 2

1 November

Abs – 4.5 mins
2 x Pull ups, Dips, Handstands
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Warm Up 2
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo – 111,1212,1212,111 in 17.0 secs and 34.4 secs

I had to wait before I could go to the track so I flipped the order and did what I could in the garage first. It was nice to be so fresh for circuits but then I could tell I was more fatigued for the tempo runs.

2 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Push up starts – 3 x 10m, 3 x 10m
Accels – 3 x (20m sled, 2 x 30m rolling)
3 x 60m EFE (easy-fast-easy, 20m each) middle 20m in 2.23-2.27 secs
3 x 60m FEF (fast-easy-fast, 20m each) in 3.20/2.30/2.30 secs
A1 Front Squat – 12 x 70kg, 8 x 80kg, 2 x 6 x 85kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 65kg, 6 x 72.5kg, 2 x 4 x 82.5kg
B2 Split Jerk – 3 x 6 x 40kg
C1 Standing Plate Twist – 3 x 18 x 10kg
C2 DB Hyperextension rows – 3 x 16 x 6kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Cross wind, if I’m being conservative I’d call it a +2 m/s wind, 11 degrees, wet track. Huge session, another one over three hours. I felt pretty motivated in the gym as it’s a relatively new set of exercises. I’m lacking core strength for the front squats so the weight was just right, then the bench was far too easy so I ramped it up and the sets of 4 were spot on. Eating loads right now.

3 November

Abs – 4.5 mins
2 x Pull ups, Dips, Handstands
Warm Up 2
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Tempo – 111,1212,1212,111 with 20/40 second runs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog

I quite liked reversing the order a little and starting with abs. Also take the opportunity of running for a set time to ease off a little bit on the intensity. Very heavy legs from yesterday’s session.

4 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Push up starts – 3 x 10m, 3 x 10m
3 x 20m rolling
3 x 4 x 60m (25m IL) in 4.50-4.55 secs to 30m, ~8.30 secs to 60m
A1 Hex Bar DL – 12 x 115kg, 8 x 130kg, 2 x 6 x 140kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 7 x 10kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 50kg
C2 Alt DB Hyperextension row – 3 x 16 x 7kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 13 degrees, -4 m/s wind. These sessions are enormous, 3 full hours and quite intense. I have bumped my food intake to an average of 3,200 kcal/day to fuel all this and I feel pretty good considering. I really want to keep the pressure on myself to make gains in the gym as I’m aware of how little chance there is to make considerable gains from January to August. I’m starting to get niggling pains which to me is a good sign that I’m pushing my body beyond its comfort zone but not so much that I break down.

5 November

A1 Pull ups – 10, 8
A2 Chin Ups – 10, 8
DB Hammer Curl – Left 2 x 12 x 12.5kg, Right 3 x 12 x 12.5kg
DB Decline Skull Crushers – Left 2 x 11 x 12.5kg, Right 4 x 11 x 12.5kg

Very casual session, don’t need to increase weight or reps in either as I’m having to rest-pause to complete the final set of each.

6 November

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
Hills – 6 x 40m
Hard Tempo – 5 x 200m in 28.8, 27.8, 28.6, 29.1, 28.9 secs (Target = 28.0 secs)
A1 Front Squat – 12 x 70kg, 8 x 80kg, 2 x 6 x 85kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 72.5kg, 6 x 77.5kg, 4 x 82.5kg, 4 x 85kg
B2 Split Jerk – 3 x 6 x 40kg
C1 Standing Plate Twist – 3 x 14 x 15kg
C2 DB Hyperextension rows – 3 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

The hard tempo was … hard. I was pleased with how much I pushed myself despite not really wanting to do this session. I was treating it more like a slow sprint than a really fast tempo run and that helped with my acceleration and 100m splits (generally 14.0 secs or lower).

Weights were at a really nice level, I can probably go up a touch on front squats and I bumped the bench by 2.5kg in the final set which I handled well. Depending on the goal with split jerks I could probably move it up 2.5kg next session. Hyperextensions are on a swiss ball and really unstable, but the weight itself was also a challenge so 6-7kg per hand is the sweet spot.

I’m already thinking about all the things I will eat tomorrow. I’m up to 69.5kg having started break-in training at 68kg. It’s about 200 grams/week and I’m able to stay lean while doing it, meaning I could top out around 70.5kg by Xmas. Three of the last four seasons I’ve been 69-70kg leading up to Xmas with a rogue 2023 up around 71kg. I’m playing catch up because Norovirus hit me last winter and took me from 69kg to 67kg.

7 November

Rest

[Author]

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