what happened to
http://wgfforum.llsint.com/Forums/showthread.php?t=380
Too much work
Sun 4/5 Off
Mon 5/5
CR 10x8
vertical hops 15x8
hills 80x3,50x4,30x3
mondo 100x 8 13-12.0 walk back
same session last week 12.0 felt much easier.
Decided to retire from track. Moving onto Olympic lifting. My pb power snatch/power cleans is 120kg/150kg, and those lifts had Australia’s head coach trying to convert me to OL. I was probably born to lift, long arms and long back, short legs. Great leverage for lifting, not so well for running more than 30m.
My immediate goals are to get better in the bottom position. I don’t think I could clean or snatch, the same as weight that I can power clean or snatch.
I 've decided to start my training journal again.
Sat 4/10/08
sumo deadlifts 160
deadlifts 160
power cleans 90 5x 3
bench 60 x20x3
Mon 6/10/08
30 x8 hills grass
30x5 flats 4.06
1x200 23.5 flats.
Tues 7/10/08
sumo deadlifts 180x2x2
power cleans 75 ( speed)
bench 60x30 reps x3
sumo squats 90x5x 3 fast
various core x 20 minutes
Wed 08/10/08
hills 30x5
1set calfs
dynamic hamstring stretch x 5
I thought you retired and were assisting coaching
Oct 10/08
60x2 7.7s in flats
Oct 11/08
speed weights
60x1 7.4 e 200 23.9 e flats
Mon 13/10
bsquats 120x5x3
power cleans 90x5
high pulls 80x3x2
bench 80x20
core work various 40 minutes
Tues 11/10
cleans pulls 110x5x3 fast
sumo deadlifts 140x8
power cleans 140kgx2 very easy
box jumps 5x5
blocks 40x3 /1x140 16.9 flats.
Strongest I felt in a long time, strength endurance is good, should back squat for 3 reps at least 220kg by december.
It’s time to start up a new journal.
I have reviewed my training in 2007 and indications were that was ready to break 11s, I hit good speeds under light gates and I was making early gift finals. Season 2007/2008 ended in disaster- I did a lot of 400m training with a friend and got injured- so did he. For season 2008/2009- I trained training under Emil Rizk and I did win early 300m gift and it look like that I was ready to roll out some pbs. However I knew that under this type of training loads I was bound to get injured- I ended up leaving Emil under very bad terms.
Since early 2009 I starting doing speed skating & Ice hockey. I wanted to stay in shape- while not load up my body. I did some occasional sprints and run some good times- I decided to add more running- my training week is:
Monday
Circuit gym
Inline skating 30 minutes/ plyometrics vertical hops.
200 + 100 90%
Tuesday
Circuit gym
Inline skating 30 minutes/
30x10
Wednesday
Pause squats 120kg x 10 hold 30sec
Inline skating 30 minutes/
300 + 100 90%
Thursday
2 hours of short track speed skating
(Usually finish session with 100 squats in speed skates)
Friday
Ice hockey training 2.30 hrs
Saturday
Ice hockey-training 4hrs
Sunday circuit gym work
I have had this N1H1 virus for the last wk- finally over it!
Sunday 2/8/09
in line skating 30 minutes
1x150 85%
weights circuit
deadlift 16Okg
bench 80kg
2x20 hamstrings + gastroc
Monday 3/4/2009
inline skating 30 minutes
30x6 90%- RT navicular felt minor pain
core work 3x20
hamstrings 2x20+ arm pulls 3x10, dumbell fly’s 3x10
Tues 4/8/2009
Took the day off work, birthday. 2 hours general hockey skating, 2x20 incline press+ shoulder flys x20.
5/8/2009 Wed
deadlifts 160
b/squats 140
bench 15 reps low load 2 sets
russian twist 5x20 rep
6/8/09 Th
Grass 50x5,80x1,30x3 spikes 80%
had some minor issues with RT toe pain
hamstring 4x10
russian twist 10 sets x 20 reps
20 minutes inline skating
going to have 5 days off running, have some niggling issues with R foot pain.
next three days will be as per my plan
Friday 7/8/09
Ice hockey training 2.30 hrs
Saturday 8/8/09
Ice hockey-training 4hrs
Sunday 9/10/09
circuit gym work
Friday 7/8/09
Easy circuit gym
Ice hockey training 2.30 hrs
balance didn’t feel right- the ice was terrible.
Saturday 8/8/09
Hamstring 2x10- pause squats hold stability ball 20s x 3
Ice hockey-training 4hrs
balance felt great, puck handling was good today.
I will try and get up early tomorrow for Hockey practice at 9am- always hard after Saturday night.
9/8/09 Sun
went to bed 2am- missed hockey practice.
weights shoulder press 5x8 70%- squats 140x4 no warm up sets- bi curls 5x8, hamstring 2x10, 2x15 sit ups, 1 set x10 single leg calf raises.
RT foot better then 2 days ago. Evaluate the situation on wednesday.
Decided to play in the in house Ice hockey league. The draw & players as fellows.
Wurz Cup: Canterbury In-house Ice Hockey Draw 2009
Round Game Start HOME AWAY
1 Tue 6 Oct-09 GAME A 7.15pm DEVILS Vs SPARKS
GAME B 8.30pm CHUMPS Vs PENGUINS
GAME C 9.45pm ALLSORTS Vs PUCKWITS
2 Tue 13 Oct - 09 GAME A 7.15pm PENGUINS Vs PUCKWITS
GAME B 8.30pm SPARKS Vs ALLSORTS
GAME C 9.45pm DEVILS Vs CHUMPS
3 Tue 20 Oct - 09 GAME A 7.15pm ALLSORTS Vs CHUMPS
GAME B 8.30pm SPARKS Vs PUCKWITS
GAME C 9.45pm DEVILS Vs PENGUINS
4 Tue 27 Oct -09 GAME A 7.15pm PUCKWITS Vs CHUMPS
GAME B 8.30pm DEVILS Vs ALLSORTS
GAME C 9.45pm PENGUINS Vs SPARKS
5 Tue 3-Nov-09 GAME A 7.15pm PENGUINS Vs ALLSORTS
GAME B 8.30pm PUCKWITS Vs DEVILS
GAME C 9.45pm SPARKS Vs CHUMPS
6 Tue 10-Nov-09 GAME A 7.15pm DEVILS Vs SPARKS
GAME B 8.30pm CHUMPS Vs PENGUINS
GAME C 9.45pm ALLSORTS Vs PUCKWITS
7 Tue 17-Nov-09 GAME A 7.15pm PENGUINS Vs PUCKWITS
GAME B 8.30pm SPARKS Vs ALLSORTS
GAME C 9.45pm DEVILS Vs CHUMPS
8 Tue 24-Nov-09 GAME A 7.15pm ALLSORTS Vs CHUMPS
GAME B 8.30pm SPARKS Vs PUCKWITS
GAME C 9.45pm DEVILS Vs PENGUINS
9 Tue 1-Dec-09 GAME A 7.15pm PUCKWITS Vs CHUMPS
GAME B 8.30pm DEVILS Vs ALLSORTS
GAME C 9.45pm PENGUINS Vs SPARKS
10 Tue 8-Dec-09 GAME A 7.15pm PENGUINS Vs ALLSORTS
GAME B 8.30pm PUCKWITS Vs DEVILS
GAME C 9.45pm SPARKS Vs CHUMPS
11 Tue 15-Dec-09 GAME A 7.15pm DEVILS Vs SPARKS
GAME B 8.30pm CHUMPS Vs PENGUINS
GAME C 9.45pm ALLSORTS Vs PUCKWITS
12 Tue 22- Dec-09 GAME A 7.15pm PENGUINS Vs PUCKWITS
GAME B 8.30pm SPARKS Vs ALLSORTS
GAME C 9.45pm DEVILS Vs CHUMPS
13 Tue 5-Jan-10 GAME A 7.15pm ALLSORTS Vs CHUMPS
GAME B 8.30pm SPARKS Vs PUCKWITS
GAME C 9.45pm DEVILS Vs PENGUINS
14 Tue 12-Jan-10 GAME A 7.15pm PUCKWITS Vs CHUMPS
GAME B 8.30pm DEVILS Vs ALLSORTS
GAME C 9.45pm PENGUINS Vs SPARKS
15 Tue 19-Jan-10 GAME A 7.15pm PENGUINS Vs ALLSORTS
GAME B 8.30pm PUCKWITS Vs DEVILS
GAME C 9.45pm SPARKS Vs CHUMPS
16 Tue 26-Jan-10 GAME A 7.15pm
GAME B 8.30pm
GAME C 9.45pm
ALLSORTS (Royal Blue)
Name
Winton, Axel
Garcia, Jesse
Spencer, David
Durkan, Finn
Grahn, Bo
Holmstrom, Tobbe
Holmstrom, Nicholas
Holmstrom, Thomas
Noerianto, Reggae
Kwott, Jake Richard
Kwott, Jackson James
Sharma, Vic
Marino, James
Fargo, Cameron
Rockley, Jason
Bow, Erin
Kaumeyer, J.P.
Bray, Harrison
CHUMPS (Black)
Name
Dalla-Libera, Adrian
Vavra, Branislav
Kanazawa, Kozuke
Soo, Danny
Earle, Chris
Lowe, Nathanael
Ellis, Samantha
Sharkey, Chris
Sharkey, Mike
Swift, Harry
Sharkey, Peter
Whitaker, Blair
Cordukes, Daniel
Murphy, David
McLachlan, Cathie
Rodd, Tim
Scurfield, Don
Scurfield, Chris
Eisler, Jasmine
Begg, Jarrad
Feher-Ag, Attilla
DEVILS (Red)
Name
Youssef, Paul
Low, Sean
Mottl, Vaz
Elbayeh, Charles
Wallace, Rob
Jarjo, Jack
Wallace, Chi-fung Lee
Owen Bilingsley
Royans, Rick
Pickford, Daniel
Flinn, Todd
Szlichta, Nicholas
Cernec, Matthew
Pickup, Michael Arthur
Gross, Ted (Capt)
Brooks, Rory
Long, Jessica
Matthews, Michael
Slachov, Andrei
Kostadinovski, Alex
Rigby, Philip
Sung Hoon Joo (Hoony)
Augoustis, Peter
SPARKS (Gold)
Name
Ang, Warren (Capt)
Argall, Rachel
Argall, Ray
Flynn, Tim
Hackett, Bruce
Hackett, Lucien
Wang, Andrew
Martinak, Michael
Kunzl, Vilem
Vella, Sharlene
Lu, Kevin
Porvaznik, Gus
Clutterbuck, Harriet
Fred Roberts
Barraclough, Peter
Livingston, Stefan
PENGUINS (White)
Name
Musumeci, Matt (Capt)
Bedard, Richard
Walsh, Lexie
Lee, Hansel
Vachan, Patrik
Black, Jeff
Byrnes, Andrew
Poulos, Constantine
Laybutt, Katie
Jackson, Anne
Feher, Atilla
Richards, Rebecca
Barlow, Nolan
Moore, Brad
Bantle, Daniela
Jarvis, Lucas
Tupper, Craig
Smith, Josh
Sidore, Nadia
Quartarolo, Brian
Nixon, Anthony
PUCKWITS (Sky Blue)
Name
Park, Greg (Capt)
Brown, Stuart
Fowlds, Henry M
Ward, Jono
McMahon, Aaron
Anderson, Justin
Greenwood, Wayne
Greenwood, Keith
Ollerton, Glen
Ollerton, Tim
Wright, Tristan John
Janiszewski, Ben
Beales, Christopher
Kapsa, Marek
de Beuzeville, Lou
Guarino, Paul
Ho, Lee
Cameron, Sandy
Melc, Jan Honza
Lukin, Savva
Jensen, Ken