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.
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.
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.
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.
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.
8/11/09
REST and reflect 
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 
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
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
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
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
13/11/09 SPP1 Week 1
B’day!!!
Rest
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
15/11/2009
Rest. work… stripping paint :mad: not got enuff sleep this wkend 
16/11/09 SPP1 week 2… Neural tension is feeling better, combination of magnesium, nerve and periformis stretches I think.
Creatine, Caffiene.
Drills A’s, B’s, Running A’s, Running B’s, SL running.
Approach work Jump spikes, 20 strides =42.10m
Full approach, accelerate from cone (6 strides out)
x4
Recovery Stretch, refined carbs, whey
6-8pm
Long Jump 10cm box, 10 strides x2 cue = knee. 10 stride off the floor, same que, x5… 6.30’s, but a sub max approach
Absolutely knackered at this point, worked all weekend, no sleep. Sacked off SE and WTS and slept…
17/11/09 SPP1 Week 2
Tempo - 1600m grass, trainers,
100 - 16-17.5
200 - 37
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
Hey guys, better explain whats been going on. About a month ago I got soreness around the 5th metatarsal because my spikes were to tight. It didn’t stop me training at first but got gradually worse. An x-ray revealed no fracture and the physio says there is nothing really damaged but my foot machanics are making it sore. I’ve eased into spikes a few times and re-hurt it so the last couple weeks have been Plyo’s, Strength (complexes) and Med ball throw based, with starts in trainers. I have a week until my first race which happens to be the Welsh Champs, so this week is strictly trainers and therapy and I’ll see how i am on the day.
My strength and plyo’s have gone up still. Got a new 1RM bench PB - 125k
Good luck with that first race dude. Hope the foot gets better.
Thanks mate! I’ve come to the conclusion that much of the pain is neural, it’s on the same side as the neural tension in my hamstring. A few nerve stretches ease it to a degree. This explains why it got worse and why rest makes it worse. I hope this is the cause, some of my friends have foot and ankle problems linked to hamstring/back tightness.
Ok so it wasn’t neural… I have a clinically unstable ankle from a ruptured ligament 3 years ago… I was told it was a sprain, it wasn’t plastered and it healed wrong. It’s been fine for 3 years as the Peroneal Tendon has been acting acting to stabalise the ankle. But it has finally become too much and I have tendonitis and something resembling Osgood-Schlatter at the tendon insertion at the 5th metatarsal.
The plan is to use tape/brace to stabalise the ankle when I get back to training, taking the load off the Peroneal tendon. I’ve been on crutches for 10 days, then off to the Alps freeskiing to clear my head… I put a lot of effort in the last 4 months for this indoor season, and after my 4.52 i was looking good… but its dwon the drain :mad:
Hey guys… about time I updated.
So, my foot was broken all along… for the story click here http://www.charliefrancis.com/community/showthread.php?t=21817
Anyway, I’m now fit and well.
New squat PB 305kgx2 (90degree knee angle) and bench 130kgx1.
I ran the 60m at my national championships today, easing down from 40m in 6.91s only to cramp up and miss the finals - which were won in 6.84, well within my capabilities.
I’m competing every weekend until March, and will keep everyone updated. I’m aiming for 6.7x indoors and to long jump and triple jump outdoors.
Cheetah…