Cheetah's Journal

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199

26/10/09 GPP Week 6. Bodyweight 77.5k :slight_smile: -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.

200

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

201

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…

202

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

203

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.

204

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

205

01/11/09

Rest

206

02/11/09 GPP Week 7. Bodyweight 78.5k, +1k from last week.

creatine, 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
3x30 falling start
8min
3x EFE (60m) 7min
10min
3x EFE (60m) 8min

500m

Neural tension is back with a vengance in the left hammy :mad::mad:

I used slump stretches, periformis stretches, and sat on a shot!

Recovery Warm down, Stretch, 60g Carbs, 20g protein. Contrast bath.

6-8pm

Long Jump 10cm box, 6 strides. Holding high knee position in the air. 5 jumps, cues - stay tall, arms thru plant.
5x6 strides off the floor, same ques, ok… thinking to much! better when natural.

Weights 3x8 GH raise 5k, SL hypers 5k, Bench 90k, reverse bench 60k.

Rehab - 2x5x120k eccentric SL leg press
Eccentric Decline Squats SL - 2x10x25k
stability step ups.

Abs 400. rep range = 20 -100

Recovery

Stretch, 60g Carbs. 20g Whey. creatine. Foam roll.

Zinc PM… ran outta mag

207

03/11/2009 GPP Week 7

Creatine

Tempo 1600m Trainers. wet so used track.

200 - 33
300 - 50

200+200+300++
200+200+300++
200++

Neural tension still killin’ me :mad:

MB CF LI circuit x1 5k

Rehab

Eccentric Decline squats 2x10xbw
Stability step-ups 1x10xbw
Single leg drop jumps (50cm box, onto stability matt) 3x10

Abs 400 - including MB circuit

Recovery

stretch. 60g Carbs. 20g Whey. foam roll. EMS

Zinc PM

208

That is a big drop off on the push-ups, how much do you bp?

209

I’m surprised he only dropped off that much. When I did 92, after 90 seconds rest I only got about 22 or 23 on the 2nd set. Good work.

210

I usually can get half the reps on the second set, for example 100 reps on the first set and 50 reps on the second set 15-25 on the third set. This is coming from a person who has a 365ish bench press pr and 21-25 reps at 225.

211

Yes and what I said is coming from a person who has a 335-345lb 1rm on BP and did 17 reps @ 225 (bw 178lbs @ the time). Depends on how you do your push-ups I guess–I go shoulder width apart, touch chest to ground, and lock out completely.

212

I would like to note that I don’t go to complete failure on the push-ups because I feel going to failure can cause a host of other issues, I tend to save 3-5 reps in the tank.

213

My bad, I do girl push-ups. Was it quikasshell??

214

Hey guys… I was using only a 30 second rest in the dep. push ups… my PR is 127 from last year, but they were ‘nose touch’ not ‘chest touch’ :o… I can currently lift 90k (198lb) x10, I’m 77k (169lbs)… I’m hoping for 125k (275lb) x 1 in MS.

215

04/11/09 GPP Week 7.

creatine, 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
3x30 falling start
8min
7x60m (30m int) wb rec

510m

Neural tension still bad

I used slump stretches, periformis stretches, and sat on a shot!

Plyo’s 3x10 bounds track, trainers

Weights/MB 3x8, GH raise 5k/MB oh toss, Single leg hypers 5k, Bench 90k, Reverse bench 60k, incline 60k.

Rehab 2x5x120 single leg eccentric leg press. 2x10x25k decline squats. 1x10xstability step-ups

Abs 400

Recovery Warm down, Stretch, 60g Carbs, 20g protein. EMS.

216

05/11/2009 GPP Week 7

Creatine

Tempo 1600m Trainers. wet so used track.

200 - 33
300 - 50

200+200+300++
200+200+300++
200++

MB CF LI circuit x1 5k

Rehab

Eccentric Decline squats 2x10xbw
Stability step-ups 1x10xbw
Single leg drop jumps (50cm box, onto stability matt) 3x10

Abs 400 - including MB circuit

Recovery

Massage Hamstrings, Calfs. 1hour

stretch. 60g Carbs. 20g Whey. foam roll.

217

06/11/09 GPP Week 7.

creatine, 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
3x30 falling start
8min
3xEFE
3xFEF

500m

Neural tension still bad, just realised I ran outta magnesium - mauy be contributing.

Weights/MB/Plyo’s 3x8, full squat 70k/oh mb toss, GH raise 5k/10 bounds, Single leg hypers 5k, Bench 90k, Reverse bench 60k, incline 60k.

Rehab 2x5x120 single leg eccentric leg press. 2x10x25k decline squats. 1x10xstability step-ups

Abs 400

Recovery Warm down, Stretch, 60g Carbs, 20g protein.

218

7/11/09 GPP week 7

Creatine.

Drills A’s, B’s, Running A’s, Running B’s, SL running.

activation donkey kicks, hip thrusts, reverse hypes.

Sleds+5k

8x60 8min rec.

Hurdle mobility 5k mb, 5hds
Over and back x5
over under and back x 5

Depletion push ups This time did chest to the floor… no more cheating

60/30s/18/30s/8

Rehab

Abs 400, throughout session

Eccentric Decline squats 2x10xbw
Stability step-ups 1x10xbw
Single leg drop jumps (50cm box, onto stability matt) 3x10

Recovery

Massage deep, incl compressions, 40mins hammies.

Stretch, Conrast bath, 60g carbs, 20g whey.