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WEEK 5
14 Apr
Warm up
Push ups – 21,27,23,23,31+2
Cool downI 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 downAnother 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 downAlmost 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
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 setsI’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 secsSquats 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 setsI 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 secsMiserable 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 secsHuge 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
WEEK 4
7 Apr
Warm up
Push ups – 15,19,15,15,24I 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+4I 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 downI 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.
GPP / SPP 2
31 Mar
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Throws – 3 x 7
DB Rows – 3 x 9 x 35kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 7,6,6 x 45kgTime constrained so skipped med ball circuits
1 Apr
Box Jumps – 3 x 5
Broad Jump 233cm
Accels – 5 x 10m pushup, 3 x (20m pushup, 20m 3 point)
Accels – 5 x 30m in 4.47, 4.48, 4.50, 4.52, 4.42
RLESS – 3 x 8 x 25kg
SL Swiss Ball Curls – 3 x 11
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secsThe cue for the final 30m run was to be moving as fast as possible by 30 metres, as if there’s a speed camera I’m trying to set off.
2 Apr
Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
MB Circuit – 2 x 15 in 2:30, 2:18
DB Rows – 3 x 6 x 37.5kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 6,6,5 x 45kg3 Apr
Box Jumps -3 x 5
CMJ 58cm, Broad Jump 234cm
Accels – 3 x (20m pushup, 20m 3 point)
4 x EFE 60m, last 20m in 2.33, 2.32
RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curls – 3 x 12
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs5 Apr
Plyo Series – 3 x 20m
Broad Jump 247cm (at the track)
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.44, 4.46, 4.48
Hard Tempo – 3 x 4 x 100m avg 15.8 secs, 15.6 secs, 15.4 secs
RLESS – 2 x 6 x 27.5kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 6 x 80kg
BB Hip Thrust – 2 x 6 x 110kg
DB Rows – 2 x 6 x 37.5kg
OHP – 2 x 6 x 45kg
Stomach Vacuums – 6 x 10 secsMy hamstring troubled me slightly in the hard tempo, though it felt more like cramp. I was in spikes and paced myself so I didn’t burn out, was able to do the last set quite quickly considering. I had to skip a few upper body exercises as this was a really long session. Also skipped the Nordic curls due to hamstring problems.
Really pleased to get through this week as it’s been pretty high volume and I could do with some respite.
WEEK 3
31 Mar
Warm up
Push ups – 12,15,10,10,27
Cool downHaving spent the first two weeks at 75 seconds rest and 90 seconds before the final set, I’m now using 90 seconds rest and 2 minutes for the final set. That was probably the main factor in my final setting extending out to 27.
2 Apr
Warm up
Push ups – 14,17,12,12,28Rather than feeling less fatigued at e.g. rep number 12, I just seem to be able to extend the number of reps I can do with tired arms. It’s nice to get higher numbers but it doesn’t help with confidence to still feel shaky by the 15th rep – especially with a lofty goal of 100 pushups. This workout immediately preceded a longer conditioning session so there was no specific cool down straight after.
4 Apr
Warm up
Push ups – 16,20,14,14,26
Cool downLooking ahead, in particular to week 4 day 5 (23,27,21,21,30+) I don’t feel I can achieve that right now. I’m going to implement palmer cooling with a portable fan, as well as possibly extending the rest out further by 15-30 seconds. I want to try just the palmer cooling so I know how much of my improvements can be attributed to just that.
