Cheetah's Journal

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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.

219

8/11/09

REST and reflect :stuck_out_tongue:

GPP 09/10 -

My first CF gpp seems to have gone well, I’m fit, powerful and balanced… I layed off the quads in hypertrophy and am looking a more balaced athlete, I’ve also not gained significant mass. Only now I’ll start squatting.

My form has gone sloppy, but I’ll be doing approach work in SPP under the eagle eye of a jumps coach who’s big on form.

My patella tendonopathy flared up, so I’ve been intense on the rehab recently and hopefully squatting will take most of the rehabs place in SPP.

Neural tension in the left hammy has flared up bad over the last week… I’ve started taking magnesium again and doing nerve stretches, I’ll book into physio next week.

I’m pretty beat up, so next week is deload :smiley:

220

09/11/08 SPP week 1, deload. Body weight - 78.6k no change

creatine, Caffiene.

2pm

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

activation donkey kicks, hip thrusts, reverse hypes.

Approach work Jump spikes, 20 strides =41.50m

Full approach, accelerate from cone (6 strides out)

x4

Recovery Stretch, Contrast bath

6-8pm

Long Jump 10cm box, 8 cue = knee. 5 jumps. 5x8 strides off the floor, same que, ok…

Weights 2x8 Bench 90k

Rehab - 2x5x120k eccentric SL leg press
Eccentric Decline Squats SL - 2x10x25k
stability step ups. Single leg drop jumps (50cm box, onto stability matt) 3x10

Abs 400. rep range = 20 -100

Recovery

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

221

10/11/09 SPP1 Week 1

Tempo - 1600m grass, trainers

100 - 15-15.5
200 - 33

100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200

222

11/11/09 SPP1 week 1

Home with coach

Neural tension still there -
ART on periformis
Slump stretch aided.

Long Jump

Walk on 6 strides

15xbox jumps, concentrating on accelerating through, when my perspective is ‘getting up and over’ the box - good jump.

10xWalk on 4 strides, penultimate on box (teaches work off the penultimate.

3x4stride jumps.

Speed

40m accels 95%, concentrating form.

Plyo’s 4x10 bounds trainers, 35m

Weights
3x5x100k full squat/3x5 pogo jumps
3x10x hamstring curls
2x5xsl squat 100k/2x5 altitude drops 1m.

Abs Decline bench.
3x10x 15 russian twist
1x5x15 double russian twist
1x10x15k wood chop

Recovery
PNF hamstrings

223

12/11/09 SPP1 Week 1

Tempo - 1600m grass, trainers, wet grrrr

100 - 16-17.5
200 - 37

100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200

224

13/11/09 SPP1 Week 1

B’day!!!

Rest

225

14/11/2009 SPP week 1.

Drills

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

Speed

4x30m various starts

2x4x60 (30m int) wb/5mins

Strength End

5x30 running A’s

Depletion push ups chest touch

50/30s/18/30s/7