1/10/09 Still ill but can’t breath properly so no running.
Hurdle mobility 5k med ball
5x walkovers
5x over unders
Medball 5k x 20
Overhead
Superman
Weights 3x12, RDL 80k, Hypers 20k, GH raise, Swiss ball curls.
3x10 decline rehab squats, 5k.
Recovery
Stretch, 60g carbs, 30g whey.
2/10/09 GPP week 2.
Illness still in system
Creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Hills grass
1x5x40m
Weights 3x12 - Incline 40k. Pull-overs 15k. Rows. Shoulder circuit.
Abs between exercises - 400 reps
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM
3/09/09 GPP Week 2
Creatine.
Tempo 1100m grass, barefeet
11x100m - 14-15s
Medballx40
Overhead
Superman
Double hop
Triple hop
Weights x12 RDL 80k, Reverse LP, Hypers 20k, GH raise, swiss ball curls.
Rehab decline squats 3x10x10k
Abs 400
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM
4/10/09 GPP week 2. No rest day, I’m going straight through to next Sunday to make up for time off ill.
Creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Hills grass
2x6x40m
Plyo’s 8x10 bounds uphill, grass
Hurdle mobility
5x10 walkover
5x10 under over
Medball/Abs
CF LI circuit x1.
Recovery
stretch. 60g Carbs. 30g Whey.
ZMA PM
5/09/09 GPP week 3.
Creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Hills grass
2x6x40m
Weights 3x10, Bench 60k, Incline 50k, pull-overs 20k, Reverse bench 50k, shoulder circuit.
Abs between exercises, 400
Recovery
stretch. 60g Carbs. 30g Whey.
ZMA PM
With the serious DOMS you are experiencing, wouldn’t EMS Active Recovery program help?
Yes! It was glued to my legs all summer on recovery mode :D, infront of the TV or computer, works great… I just havn’t had time to use it for the last couple of weeks as I’ve been moving into a new house and starting my MSc. I’ll crack it out soon! I can’t wait to use it during max strength.
The Active Recovery EMS program is supposed to help decrease DOMS by a lot if you use it within a couple of hours after your most strenuous training sessions.
Were can I find this program?
Yea I remember you posting something about it else where. Thats when I’ve been using it, when I get home from workout…
Chris, I have a Globuse Elite and it’s one of the first functions in the booklet. It’s like vibration, lotsa small contractions… really heats the muscle aswell.
6/09/09 GPP Week 3
Creatine.
Tempo 1200m grass.
12x100m - 14-15s
Plyo’s 3x10 bounds grass (abandoned, rain)
Medball 5k x30
Overhead
Superman, accel
Double hop, accel
Weights/Plyo’s 3x10 RDL 100k+3x10 box jumps (up), Hypers 25k, GH raise, swiss ball curls.
Rehab decline squats 2x10x15k left
Rehab step-ups 1x10x15k left
Abs 500
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM
7/09/09 GPP week 3.
Creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Sled+10k grass
4x5x40m 2.5/5
Back upto CF volume, I’ll see how my legs react.
Weights 3x10, Bench 70k, Incline 50k, pull-overs 20k, seated row fullrack, shoulder circuit (3x40reps various db).
Abs between exercises- 550
Recovery
stretch. 60g Carbs. 30g Whey.
ZMA PM
8/09/09 GPP Week 3
Creatine. L-Arg
Tempo 1200m grass.
12x100m - 14.5-16s
Felt tired today, workout was hard. Used a different football pitch so it may have been too long…
Plyo’s 5x10 bounds grass… planned 10x10 but felt pretty drained
Medball 5k x20
Overhead
Superman
Weights 3x10 - RDL 100k, Modified Ham curls*, Hypers 25k.
*light weight - so hips stay glued down. Up to butt dorsiflexed, plantarflex and lower 90, dorsi and back up to butt = 1 rep.
Rehab decline squats 2x10x15k left
Rehab step-ups 1x10x15k left
Abs 600
Recovery
stretch. Contrast bath 1m cold/2min hot/1m C/2m H/1min C. 60g Carbs. 20g Whey.
ZMA PM
Looks like the sleds yesterday did take it out of me… at least the volume drops next week.
9/10/09
Creatine.
Hills grass
4x5x40m wb/5
Weights 3x20 chinese push ups, 3x10 wide pull ups, shoulder circuit.
Abs between exercises- 450
Recovery
Contrast 60g Carbs. 20g Whey.
ZMA PM
Chinese push ups are close-hand push ups as I know them. And the variation in the video I know as a ‘cat lick’ lol.
10/10/09
Travelled back home. Didn’t manage to train.
11/10/09
2 miles bike.
3x20 hip thrusts single leg, 2x10xnordic curls
12/10/09 GPP Week 4 - the weight split has now switched, and plyo’s/mb on sprint days.
Wow, single leg hip thrusts really use the glutes :eek:
Bought a bike - so my warm up is now a 2 mile cycle to campus, uphill :mad:… hope it does my general fitness good 
Creatine.
Sled + 10k grass
4x4x40m wb/5
Weights/Plyos 3x10 - Hypers 25k/Box jumps, Reverse leg press, modified ham curls. Rehab decline squats 25k, rehab step ups.
Abs between exercises- 550
Recovery
Contrast bath, 60g Carbs. 20g Whey.
ZMA PM
13/09/09 GPP Week 4
Creatine
Tempo 1300m grass. Bare feet
100 - 14.5-15.5
200 - 30 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100
Weights 3x10 - Bench 75k, Incline 50k, seated row, Pull overs 20k, shoulder circuit.
Abs 700
Recovery
stretch. Contrast bath 1m cold/2min hot/1m C/2m H/1min C. 60g Carbs. 20g Whey.
ZMA PM