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
14/10/09 GPP Week 4
Irritated the back of my knee with knee flexion exercises :mad: it feel better after warm-up though…
Creatine.
Sled + 10k grass
4x4x40m 2/5
Weights/Plyos 3x10 - 3x10 RDL 100k+3x10 box jumps (up), Hypers 25k, GH raise, modified ham curls. Rehab decline squats 25k, rehab step ups.
Abs between exercises- 550
Recovery
Contrast bath, 60g Carbs. 20g Whey.
ZMA PM
17/09/09 GPP Week 4
Calf complex sore from bare feet… Mistake using knee flexion yesterday - knee super sore, better after warm up.
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 70k, 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
16/10/09 GPP Week 4
Knee feeling a bit better, but going easy on the right leg today.
Creatine.
Sled + 10k grass
4x4x40m 2/5
Plyos 5x10 bounds grass, felt really solid today - think sleds before helped.
Weights/MB 6k - 3x10 RDL 100k+3x6 overhead toss, Left leg Hypers 5k, Reverse leg press left (1 set, back of knee tight on left to :mad:), ham curls left leg. Rehab decline squats 25k, rehab step ups.
Abs between exercises- 500, some more strength orientated abs involved.
Recovery
Contrast bath, 60g Carbs. 20g Whey.
ZMA PM
17/09/09 GPP Week 4
Creatine
Tempo 1300m grass. Bare feet
100 - 13.9-14.6
200 - 30 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100
My tempo pace is around 3 seconds faster than last year, with no lactic build up!
Weights 3x10 - Bench 70k, Incline 50k, seated row, Pull overs 20k, shoulder circuit.
Abs 400 - some more strength orientated abs (sets of 20, 30)
Recovery
stretch. 60g Carbs. 20g Whey.
ZMA PM
18/09/09
REST.
EMS recovery mode, calfs. Foam roll, calfs.
19/10/09 GPP Week 5. Bodyweight - 79.5kg
I start Hi-Li this week.
Calfs are still sore :mad:… i’m goin to have to moniter them this week
Forgot Creatine.:mad:
Activation - 10 hip thrusts/stiff leg running/10 hypes/stiff leg running.
Seemed activation agrivated the right knee, stretching the calf seems to help tho…
Drills A’s, B’s, Running A’s, Running B’s
Sled + 7.5k grass
4x4x40m 3/6
Plyos 5x10 bounds grass spikes new cue - heel recovery - seems to help active contacts.
Weights/MB 5k/Plyo’s - 3x8 RDL 120k+6overhead toss, Left leg Hypers 10k + 6 box jumps, Bench 80k, Reverse bench 60k, Rehab decline squats 25k, rehab step ups.
Abs between exercises- 500+, rep range 20-50
Recovery
Strides, Stretch, Contrast bath, 60g Carbs. 20g Whey.
Foam roll, EMS, ZMA PM…
20/09/09 GPP Week 5
Creatine
Tempo 1400m grass. Trainers, laboured today
100 - 14.5-15.5
200 - 32 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+200
Hurdle mobility5k mb
Over 5, and back x10 P
Weights Low int.
Pull overs 3x10x20k, shoulder circuit.
Abs 500 - some more strength orientated abs (sets of 20-50)
Recovery
stretch. 60g Carbs. 20g Whey.
ZMA PM
21/10/09 GPP Week 5.
Creatine.
Caffiene.
Drills A’s, B’s, Running A’s, Running B’s, SL running, SL running with cyles.
Speed Jump spikes, track
2x40 lying start 3min these felt fast
7min
2x20 falling start 3min
8min
4x EFE (60m) 7min
4x FEF (60m) 8min a friend put a clock on one without me knowing… 6.70 :eek:
1x50, 20m limit, my friend timed the last 30 maintain - 2.98 :eek:
650m
Long Jump 10cm box, 6 strides.
8 jumps, cues - arms thru plant, active penultimate. Very powerful
Weights/MB 5k/Plyo’s - 3x8 RDL 120k+6overhead toss, 3x6 box jumps, Bench 80k, Reverse bench 60k, Incline 60k + dive throw/ hop and throw/ triple hop. Left leg Hypers 10k + 6 jump step ups, Rehab decline squats 25k, rehab step ups.
Neural tension in shoulder is flaring up with bench, i’ll get some tens on it.
Abs between exercises- 300+, rep range 20-50
Recovery
Stretch, 60g Carbs. 20g Whey. Foam roll. EMS
Foam roll, EMS, ZMA PM…
Edit/Delete Message
22/09/09 GPP Week 5
Paid the price for yesterday, sore all over… but i’d rather it in GPP than SPP
Creatine
Tempo 1400m grass. Trainers, very laboured today
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+200
MB CF LI circuit x1 5k
Weights shoulder circuit.
Abs 400 - including MB circuit
Recovery
stretch. Contrast bath, 60g Carbs. 20g Whey. EMS, foam roll.
ZMA PM
23/10/09 GPP Week 5.
Still trashed from Wednesday :mad:… dropped the plyo’s and weights volume.
Creatine.
Activation - donkey kicks, hip thrusts
Drills A’s, B’s, Running A’s, Running B’s, Straight leg running
Sled + 7.5k grass
4x4x40m 3/6
Weights/Plyo’s - 3x8 RDL 120k+6 box jumps, Left leg Hypers 10k, Incline 60k, Reverse bench 60k, Rehab decline squats 25k, rehab step ups.
Abs between exercises- 400
Recovery
Stretch, 60g Carbs. 20g Whey.
1 hour EMS recovery, ZMA PM…
24/09/09 GPP Week 5
Creatine
Calfs are still very sore, so I dropped the tempo.
2mile cycle to campus
Hurdle mobility 5 hrdl
10xwalk-over, forwards + backwards
MB CF LI circuit x1 6k
Weights 3x10x20k pull overs, shoulder circuit.
Abs 400 - including MB circuit
Massage Deep, calfs/hams, 40mins
Recovery
stretch. Contrast bath, 60g Carbs. 20g Whey. EMS, foam roll.
26/10/09 GPP Week 6. Bodyweight 77.5k 
-2k from last week
Caffiene.
12-2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track
2x20 lying start 3min
7min
2x20 falling start
8min
4x EFE (60m) 7min
10min
3x EFE (60m) 8min
500m
Weights UB 3x8, Bench 85k, Reverse bench 60k, incline 60k.
Abs 200
Recovery Warm down, Stretch, 60g Carbs, 20g protein.
6-8pm
Long Jump 10cm box, 4 strides. Holding high knee position in the air. 10 jumps, cues - cycle take off leg, stay tall, arms thru plant.
4x4strides off the floor, same ques, very good.
Very good jumps session
Weights LB - 3x8 RDL 120k, hyper complex x20
Abs 200.
Recovery
Stretch, 60g Carbs. 20g Whey. creatine. Foam roll. EMS
ZMA PM…
First split session this year, went well. I’ll see how i react 2morrow.
27/10/09 GPP Week 6
Sore through the hams and quads.
Creatine
Tempo 1500m grass. Trainers.
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
MB CF LI circuit x1 5k
Weights shoulder circuit.
Abs 400 - including MB circuit
Recovery
stretch. Contrast bath, 60g Carbs. 20g Whey. foam roll.
ZMA PM
28/10/09 GPP Week 6.
Creatine.
Activation - donkey kicks, hip thrusts
Drills A’s, B’s, Running A’s, Running B’s, Straight leg running
Sled + 5k grass
4x4x40m 3/6
Plyo 2x10 bounds spikes. Left knee flaired up :mad:, but it felt better after some decline squats.
Weights/MB 5k - 3x8 RDL 120k+Medball overhead toss, GH raise 5k (right knee ok), Incline 60k, Reverse bench 60k, Rehab decline squats 25k, rehab step ups.
Abs between exercises- 400
Recovery
Stretch, 60g Carbs. 20g Whey.
ZMA PM…
29/10/2009 GPP Week 6
Left knee feels ok
Creatine
Tempo 1500m grass. Trainers.
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
MB CF LI circuit x1 5k
Weights shoulder circuit.
Decline rehab squats, bodyweight 2x10 rehab step ups 1x10
Abs 400 - including MB circuit
Recovery
stretch. 60g Carbs. 20g Whey. foam roll.
ZMA PM
30/11/2009 Week 6 GPP
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track… volume still seems to high so I’m capping it at 500m atm.
3x20 lying start 3min
7min
3x20 falling start
8min
3x EFE (60m) 7min
10min
3x EFE (60m) 8min
480m
Weights 3x8, RDL 120k, GH raise 5k, Bench 85k, Reverse bench 60k, incline 60k.
Abs 400
Recovery Warm down, Stretch, 60g Carbs, 20g protein.
31/10/09 GPP Week 6
Creatine
Sore right soleus
Tempo - 1500m grass, trainers
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
Hurdle mobility 5 hrdl
10xwalk-over, forwards + backwards
10x over-under
Abs 400
Depletion push-ups 80/30s/20/30s/10
Massage Deep, calfs/hams/right shin, 40mins
Weights 3x10x20k pull overs, shoulder circuit.
Recovery contrast bath