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Break in Training – Week 3
20 September
A1 DB Lunges – 2 x 10 x 25kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~15.3 secs
Abs – 3.5 minsConcentration Curls – Left 3 x 10 x 10kg, Right 1 x 10 x 10kg
Seated DB Overhead Extension – Left 3 x 10 x 10kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 2 x 20 x 6kgEnjoyed that, I could go even heavier with the lunges without form breaking down, 12 reps was possible today so I should jump to 27.5kg next time, though this was late afternoon whereas most sessions are 10am. I’m ready for GPP!
21 September
Warm Up 1
CMJ – 1 x 8
1 Hop CMJ – 2 x 8
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 12 x 35kg
C2 Hyperextensions – 2 x 20
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsI keep saying this but another good session. I dialed back the upper body weights having been too ambitious last time.
22 September
A1 DB Lunges – 2 x 12 x 25kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 11, 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Under) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~14.7, 14.4 secs
Abs – 3.5 minsConcentration Curls – Left 20 x 8.5kg
Seated DB Overhead Extension – Left 20 x 8.5kg
DB Wrist Flexion – Left 25 x 6kgI enjoyed that, I could move up to 27.5kg next time on the lunges. Tempo was on another field so not comparable to last time but I felt fitter doing it. Final unilateral arm session!
23 September
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 10 x 30kg, 10 x 40kg
C2 Hyperextensions – 2 x 20Warm Up 1
CMJ – 1 x 8
1 Hop CMJ – 2 x 8
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsRushed session, weights in the garage, warm up and CMJ at the track then hills at my parents before gymnastics in the garage again. Annoyed I loaded the deadlifts wrong and didn’t even notice until starting the second set.
I’m feeling the back to back sessions, not so much cumulative fatigue as much as it is failing to get the calories in.
24 September
Rest
25 September
Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 3 x 3 x 30m
Hard Tempo – 3 x 4 x 100m in 16.5 secs
Warm downI’m tired and my body needs a break and some calories. Pretty hectic work & family life so I could do with some downtime. Nice to do the plyometric-ish jumps, ground contact time is too long for true plyometric effect but it’s some of the foundational work. Lots of calories today and a rest day tomorrow (and a DEXA scan!).
26 September
Rest
Break in Training – Week 2
13 September
A1 DB Lunges – 2 x 12 x 17.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 10 x 27.5kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgConcentration Curls – Left 3 x 10 x 10kg, Right 1 x 8 x 10kg
Seated DB Overhead Extension – Left 3 x 12 x 10kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 3 x 18 x 6kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 75m tempo) in ~14.5 secs
Abs – 3 minsGood session, in previous years I’ve been too cautious with weights and I end up getting to week 3 before I’m really challenged. Should have done 20’s on the lunges as it was still quite easy. I completely misread the GS circuits initially, it’s a single circuit followed by 2 x 75m tempo runs. I was on a football pitch and ran to the other 18 yard box, which is about 80m. Much preferred this set up.
14 September
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 x 35kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 12 x 30kg
C2 Hyperextensions – 2 x 20Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 6 reps each
Hill Runs – 2 x 10 x 10m w Walk Back recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 20 secs
Abs – 3 minsGood session, TRX curls are tough. Ready to up the intensity.
15 September
Rest
16 September
Warm Up 1
Lateral Line Hops – 2 x 15 per leg
CMJ – 5 reps
1 Hop CMJ – 2 x 5 reps
Hills – 2 x 3 x 30m
Hard Tempo – 3 x 3 x 100m in 16.2 secsA1 Ring Dips – 2 x 7
A2 Dynamic Bench Press – 2 x 4 x 50kg
DB OH Ext – Left 4 x 8 x 13.5kg
DB Hammer Curl – Left 4 x 8 x 15kg
DB Wrist Flexion – Left 3 x 20 x 6kgAnother good session, really strong wind for the hard tempo so it was another case of running 17.0’s and 15.0’s. I’m nearly at the end of my six week arm program, it will be nice to take a break before reversing it to balance my arms out again.
17 September
Rest
18 September
MB Throws – 5 x 8
Pogo Jumps – 2 x 15
A1 DB Lunges – 2 x 10 x 22.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 12 x 27.5kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 10
E1 DB Rows – 2 x 12 x 37.5kg
E2 Plate Toss – 2 x 8 x 15kg
F1 SL Straight Leg DL – 2 x 10 x 35kg
F2 Hyperextensions – 2 x 20
Abs – 3 minsPull ups – 10, 7
Chin Ups – 10, 7
DB Incline Curls – Left 3 x 8 x 12kg
DB Skull Crushers – Left 11,11,11,8 x 12kg
DB Wrist Flexion – Left 3 x 20 x 6kg
DB Wrist Extension – Left 3 x 20 x 2.5kgBumper session, so much lifting. Pleased with my ambition to increase the load, lunges were difficult and the alternate bench was spot on. Plate toss and DB rows were a little hard, everything else was good. This is the final week of biasing my left arm for weight training as part of a product review of electronic body fat scales. I really hope I see more than 100g of muscle difference in the DEXA scan next Friday.
19 September
Rest
Break in Training – Week 1
6 September
A1 Close Grip Bench Press – 3 x 5 x 75kg
A2 Split Jerk – 3 x 4 x 40kg
Concentration Curls – Left 3 x 12 x 9.5kg, Right 1 x 10 x 9.5kg
Seated DB Overhead Extension – Left 3 x 12 x 9.5kg, Right 1 x 10 x 9.5kg
DB Wrist Flexion – Left 3 x 20 x 5kgNice to have weights only session, very quick. Eager to get going with the winter program tomorrow but finding it hard to plan all the exercises given the equipment/space I have available.
7 September
Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 6 reps each
MB Throws (OHB, BLF to L, BLF to R, Chest w L run out, Chest w R run out) – 8 reps each
Hill Runs – 2 x 10 x 10m w Walk Back recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 20 secs
Abs – 3 minsGreat start! I wanted to recreate the sessions as closely as possible, and I managed it quite well. The hill runs were in a field next to my parents house, a little bumpy but the right angle, and some of the gymnastics exercises were makeshift. I was most pleased about swiss ball kicks, I tucked it firmly under the head end of my gym bench and it worked very nicely.
I don’t mind that the intensity was low as this is a sort of taper out of summer training and into winter training.
8 September
Rest
9 September
A1 DB Lunges – 2 x 12 x 15kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 12 x 25kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 10 x 10kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 12
E1 DB Rows – 2 x 10 x 35kg
E2 Plate Toss – 2 x 6 x 10kg
F1 SL Straight Leg DL – 2 x 10 x 30kg
F2 Hyperextensions – 2 x 20G1 Ring Dips – 2 x 6
G2 Dynamic Bench Press – 2 x 4 x 50kg
DB OH Ext – Left 4 x 11 x 12kg, Right 1 x 11 x 12kg
DB Hammer Curl – Left 10,10,8 x 15kg, Right 1 x 10 x 15kg
DB Wrist Flexion – Left 3 x 15 x 6kg
Abs – 3 minsLengthy gym session, just what I like. I was conservative on certain exercises and can ramp it up next time, no use being sore for a week. Ready for the calories to go up too.
10 September
Rest
11 September
CMJ – 5 reps
1 Hop CMJ – 2 x 5 reps
Hills – 3 x 3 x 30m
Hard Tempo – 4,3,4 x 100m in 16.0 secs
Pull ups – 9, 7
Chin Ups – 9, 7
DB Incline Curls – Left 3 x 8 x 12kg, Right 1 x 8 x 12kg
DB Skull Crushers – Left 4 x 10 x 12kg, Right 1 x 10 x 12kg
DB Wrist Flexion – Left 3 x 15 x 6kg
DB Wrist Extension – Left 3 x 20 x 2.5kgGood session, haven’t done a 30m hill before and felt it went well. I’ve been measuring various inclines with my inclinometer and this was at the shallow end of acceptable. Hard tempo was ..hard, strong headwind so although average pace 16.0 it was more like low 15’s, high 16’s alternating reps on grass.
12 September
Rest
2 September
Warm Up 1
Hop to CMJ – 5 reps
Accels – 1 x 10m, 2 x 20m, 1 x 30m in 2.00, 3.30, 4.50 secs
A1 Ring Dips – 2 x 5
A2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 4 x 10 x 12kg, Right 1 x 10 x 8.5kg
DB Hammer Curl – Left 10,10,8 x 15kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 15 x 5kgWet track, 14 degrees, -4 m/s wind. Welcome to Autumn. I realised I was being a bit silly trying to do a moderate volume of accelerations 5 days before the winter season, so I took 10m off every rep. Will do a gentle tempo on Thursday before the program starts on Sunday.
3 September
Rest
4 September
Warm Up 2
A Drills (walk, skip, run) – 2 x 10m
Tempo – 10 x 100m with stretching, avg 17.8 secsPull ups – 9, 7
Chin ups – 9, 7
DB Incline Curls – L 3 x 8 x 12kg, R 1 x 8 x 9.5kg
DB Decline Skull Crushers – L 4 x 10 x 12kg R 1 x 10 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg
DB Wrist Extension – Left 3 x 20 x 2.5kgVery chilled session, the new season starts on Sunday
5 September
Rest
W/C 25th August
25 August
Rest
26 August
Warm Up 1
MB Throws – 4 x 3
Accels – 2 x 20m, 2 x 30m, 2 x 40m in 3.28, 4.45, 5.60 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 5
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 4 x 10 x 12kg, Right 1 x 10 x 12kg
DB Hammer Curl – Left 3 x 10 x 15kg, Right 1 x 10 x 15kg
DB Wrist Flexion – Left 3 x 20 x 4.5kg, Right 1 x 20 x 4.5kg
Abs – 3.5 minsWet track, 20 degrees, no wind. Towards the end of my warmup I got absolutely soaked by a downpour and was not dressed for it. Another sluggish session and my motivation was waning, given how close I am to the end of the outdoor season. I plan to take it easy for the next 10 days before the winter program starts.
27 August
Rest
28 August
Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.42 secs
Sprints – 2 x 60m in 7.97, 7.83 secs
Hard Tempo – 2 x 2 x 200m in 28.6, 28.4, 28.5, 29.5 secsPull ups – 9, 6
Chin ups – 9, 6
DB Incline Curls – L 3 x 8 x 12kg, R 1 x 8 x 12kg
DB Decline Skull Crushers – L 12,12,10,8 x 12kg R 1 x 12 x 12kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 20 x 5kg
DB Wrist Extension – Left 3 x 20 x 2.5kg, Right 1 x 20 x 2.5kgDry track, 19 degrees, -4 m/s wind. Unfathomably slow to 30 metres, yet the second 60m run was 3.36 seconds for the last 30m which is 1.12 per 10m into a headwind. I’m ready to wind down and won’t have any more lower body weights this week or next.
Hard tempo was into an even stronger wind, almost silly how slow I felt on the final run coming off the bend. My target is usually 28 secs but I revised it to 28.5 secs given the wind. I cut the rest from 7 minutes to 6 and I think that explains the final run. Weights were tough, skull crushers were meant to be 10 reps but I got mixed up with “12” the weight and started doing sets of 12, finding it very hard going. Only realised before set 3 and barely managed to finish.
29 August
Rest
30 August
Warm Up 1
MB Throw – 2 x 5
Accels – 2 x 20m, 2 x 30m in 3.25, 4.45 secs Freelap
Sprints – 3 x 30E20F in 2.20 secs Freelap
A1 Close Grip Bench Press – 2 x 4 x 75kg
A2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 15,15,10 x 8.5kg, Right 1 x 15 x 8.5kg
Seated DB Overhead Extension – Left 15,15,13 x 9.5kg, Right 1 x 15 x 9.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 20 x 5kgDamp track, 19 degrees, cross wind. I felt okay today, still seeing a slower first 30m and decent top end speed. I timed my first 3 metres today to get even closer to “block clearance” style measurements. Freelap had me at 0.87-0.93 secs which I always assume could be down to the way I release the button as well as my true speed. No lower body weights, a welcome break.
31 August
Warm Up 2
A Drills (walk, skip, run) – 2 x 10m
Tempo – 3 x 3 x 100m avg 15.7 secs
Abs – 3 minsVery short session. I took my daughters to the track to see if I could train with them. It was chaotic, and cutting my warm up to accommodate them led me to feeling a bit of tightness in my hamstrings.
Okay week of training, keen to just wind it down now and let my body rest.
