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Break In Training Week 2 of 2
12 Sept
Drills (8) – 2 x 20m
Build Ups – 2 x 40m
MB Throws – 3 x 6 x 5kg
Tempo Runs – 2 x 8 x 100m [50 jog/50 walk] avg 16.0, 16.0 secsI ditched one of the throws and added a rep to each set. The tempo runs were faster and if I’m honest I wasn’t trying that hard.
13 Sept
Box Jumps – 3 x 5
Hills – 2 x 5 x 15m [walk back recovery]
DB RLESS – 3 x 8 x 17.5kg
SL Swiss Ball Curl – 3 x 8
RDL – 3 x 8 x 70kg
BB Hip Thrust – 3 x 8 x 80kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secsBumping the numbers in a few exercises but not going all out (yet!).
14 Sept
Missed session
I usually do this in my lunch break but I had to pick up my girls from nursery so missed the session. I should have done the hip mobility and in future I will try to squeeze in parts of the session even if I can’t do the whole thing.
15 Sept
Thighs measured 56cm
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 217cm
Hill Runs – 2 x 10 x 10m
BB Rows – 3 x 8 x 30kg
BB OHP – 3 x 8 x 30kg
Plate Raises – 3 x 8 x 5kgLast week I missed the hills but I managed to do them here. I want to track certain metrics which I feel should trend upwards if I am in fact getting faster, and two of those are countermovement jumps (CMJ) and broad jumps (let’s not talk about their acronym). Broad jumps were 85-90%, I’m also well within myself for the upper body as it’s the final week of my pull up program.
17 Sept
Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 3 x 4 x 100m [30 secs / 2.5 mins] avg 15.5, 16.0, 16.0
Bench Press – 3 x 8 x 50kg
Back Squats – 3 x 8 x 82.5kg
Rotator Cuff (2 directions) – 3 x 8
Rev Hyper Extension (Swiss ball) – 3 x 8I went off too fast in the tempo, though I really need to stop considering 16 flat acceptable when I know I can get into the 15’s without much trouble. Again really fresh for this session and I’m getting the track work done in 60 mins and the weights in 20 mins, which is manageable most weeks.
Next week I’m away with work for a few days but I’ll fit in some of the exercises
21 Sept
Indoor climbing wall – 45 mins
Sauna & cold immersion – 40 minsThe sauna was great but a late meal and early start completely ruined what I’d hoped was a hugely restorative sleep.
23 Sept
Climbed Mount Snowdon (1086m) in 3 hours
I’m putting this here because while it isn’t upper body, it was taxing on my body and required some additional rest.
25 Sept
Pullup Retest – 25 reps
I still had a sense that my arms weren’t fully fresh, so while I’d hoped for more reps I’d like to give it a few more days and try again.
1 Oct
Pullup Retest – 25 reps
It’s actually quite impressive that I fail on exactly the same rep each time. That must be 6 or 7 efforts that have stopped at 25 and no further. I’m going to write up a review and publish an article and YouTube video on the experience.
WEEK 7
14 Sep
Pull / Stretch / Pull / Stretch / Pull – 25+5,22,18+4 (8 mins)
The final week is only three sets, with the others replaced by resting or stretching. I tried tricep and lat activations though most of the 8 minutes was rest. Surprised myself with the second and third sets, I expected to fade faster.
16 Sep
Pull / Stretch / Pull / Stretch / Pull – 25+5+4,20,21 (8 mins)
Seems like 25 reps is a sticking point. I don’t have DOMS as such, but I can tell when my arms need a rest and that’s been a case for a number of weeks. I remain optimistic that I can go beyond 30 reps but at this point 50 reps seems beyond me.
19 Sep
Pull / Stretch / Pull / Stretch / Pull – 24+7+4,24,18 (8 mins)
Third set was disappointing, I usually hit 18-20 in a row before dropping down to singles, but that set I did 18 reps then couldn’t do anything more. My grip definitely plays a part, some of the people doing 50 reps can hold for 7-8 minutes at once and my best was only ever 2 minutes.
The end. Of course I have testing, I’m away with work 21st-23rd so I’d tactically shifted my sessions by a day or two so that 3-4 days rest didn’t leave me testing when away. Honestly I could take a full week off given how overworked my arms feel. As I said, no real soreness but having done full time sprint training for several years I know when a muscle group is long overdue a rest.
I’m going to a spa on Wednesday evening which will hopefully lead to an enormous sleep that night. I will do some light stretching and prepare myself for a caffeinated max. reps attempt this weekend or soon after.
WEEK 6
6 Sep
Pull / Chin / Pull / Chin / Pull – 25+5,15,10,15,15 (240 secs)
My second failure.. I sense a pattern emerging.
8 Sep
Pull / Chin / Pull / Chin / Pull – 20+5+5+3,16,11,13,15 (240 secs)
I wondered if rushing the first reps is using more power than I need and if I start slow I could do better. This was very wrong and I was lucky to reach 20. I’ve been doing some other arm work this week and it immediately showed, my arms are really fatigued now and the final set was meant to be 16 reps minimum.
11 Sep
Pull / Chin / Pull / Chin / Pull – 25+5+5,10,11,10,20 (240 secs)
Hollow Rock – 3 x 30 secsI needed an extra day and since I was at a wedding yesterday I didn’t have time for pull ups anyway. I had a nap this afternoon and trained early evening, so not peak strength. Very pleased with the session, trying a very slightly wider grip and going fast from the first rep. I expected a decent number at the end given the lower reps in the middle so 20 was excellent.
Next week it’s 3 sets instead of 5 with a big gap between each one. Having ended this week with a 20 rep effort I’m more confident about hitting 20+ next week. This whole week was below my best given the extra training I’ve been pursuing, so I’m confident I can get into the 30’s with my max effort once the program comes to an end.
Here’s the 25 reps in set 1 from today.
28 Aug
Thigh measurement: Left 56cm, Right 56cm
Countermovement Jump: 54cm
Around The Square – 3 x 4
CMJ – 5
A1 Back Squat – 5 x 75,80,85,90,95kg
A2 Tuck Jumps – 5 x 5
Hex RDL – 3 x 6 x 70kgSlightly down on my CMJ, thighs a bit bigger already though. I added complex training in the form of back squats and tuck jumps, reading Verkhoshansky’s work has reminded me to put it in.
31 Aug
A1 Back Squat – 5 x 80,85,90,95,100kg
A2 Tuck Jumps – 5 x 5
B1 DB RLESS – 3 x 8 x 15kg
B2 Split Jumps – 3 x 3 per legThat second superset was tough on the legs. After this week I’m going to be attempting a full winter of sprint training but I need a week or two to break me in and make sure if fits my schedule.
