Thanks Chris - I think u may be right - next year I’ll definately try and ‘rev the engines up’ a bit more b4 the 100m
Busy day again - felt like c#*p - but got a session in -
10 mins x-trainer / 3 mins rowing
200 abs / rotator cuffs / press ups
Bench 3 x 10 x 60kg
Full Squat 3 x 5 x 65kg
Shoulder press 3 x 5 x 25kg
1 Arm Rows 3 x 10 x 17.5 kg
Warm down
Been out of action since friday 
-
Damn Post-M-Syndrome left me feeling like nothing - my busy week just caught up with me I spose - I may train tomorrow if possible - and keep it light .
My C10 is on its way 
the placebo effect is happening already and I’m looking forward to getting back into action
Still feeling like c*#p - so I thought I might as well run around and feel c#*p - I took it easy , it was good to get some fresh air ( despite pouring rain ) and I felt less guilt 4 at least having trained .
10 mins jog / skip
warm up / drills
2 x 3 x 100m 65-75% walk back rec
10 min Stretch
I was scared to do more than this - barely even got hot - but somethings not quite right so I’ll try and see this as a recovery week . If things don’t pick up soon I’ll go see the doc .
Felt a little better today - I’ve had a couple of electrolyte drinks whihc seem to have helped slightly . I still took it easy tho -
10 mins jog
300 abs
Rotator cuffs
Dumbell Bicep / tricep curls 2 x 6 for each
Shoulder press 2 x 6
Shoulder rows 1 x 6
Front / side / rear lats 2 x 6
All light
Finally - a decent run out -
Whatever was wrong with me balked at the prospect of ‘the hill’ so I did -
10 min jog / skip / drills
2 x 3 x 300m hill 2min rec btween reps 10 btween sets ( jog/walk back )
Stretch / warm down
I was pretty knackered after this but feel more confident about attempting a full weeks training next week - although I’ll see how it goes - I seem to have settled into my routine at uni now so should be ok .
Warm up / drills
1 x 60m progressive
6 x 30m hill accelerations 2 min rec + 25 abs
3 x 20m power skips
3 x 3 x 3 hurdle hops 2 min rec ( sets )
High pulls 3 x 55kg 2 x 5 x 55kg
Bench 10 x 50kg 10 x 60kg
Warm down
Runs / plyo’s felt great
Weights felt bad so I kept it low then gave up totally - I’m gonna have to ease back in
15 mins x-trainer
500 abs
20 mins flexibilty / stretches
Startin to feel better physically - plus started with C10 - not loading .
10 mins jog / skip
drills / warm up
2 x 3 x 300m hills
200m jog / 100m walk rep rec ( 2 mins ) 8 mins between sets
jog / skip warm down
15 mins stretch
Felt easier and up to 4 secs faster than last session - getting back into shape - may start max strength phase / acc phase 1 next week
C10 seems to be getting into my system today - took 5 tabs - semi loading I guess just to get it into system quicker . It doesn’t sem to ‘dry’ you out in the same way that powders do -
I can also see I’m gonna have to hold back on volume as creatine does tend to give me the superman feeling while training with a resulting crash after the workout.
Got in late had some grub and a kip then -
x-trainer / rowing
300 abs
Rotator Cuffs
Bench 2 x 10 x 50 kg 10 x 60kg
Squat 3 x 5 x 60kg
1 Arm rows 3 x 10 x 20 kg
Shoulder Press 5 x 35 kg
Warm down
Full warm up / Drills / press-ups
Bench 5 x 65 kg 4 x 70 kg 3 x 75 kg
Deep squat 3 x 3 x 60 kg / 3 x 3 vertical jumps
Accellerations 3 x 30m 3 x 3 med-ball wall throws
High Pulls 2 x 5 x 55 kg 3 x 60 kg
Warm down / 200 abs
Full warm up / Drills
50 abs
Accelleration 3 x 30m hill 3 x 20m track (10/10) 5 - 8 mins
2 x F10’s from 25m 8 min rec
3 x 20m power skips 3 x 3 x 3 Hurdle Hops / 5 mins rec
Abs - 2 x 4 x 25 reps
Shoulder press - 2 x 5 x 30 kg
Lateral Pull Downs - 2 x 5 x 50 kg 3 x 70 kg
Warm down / stretch
Warm up - x-trainer - rowing -
Abs 300 reps
Rotator cuffs pressups
Bench Press 2 x 5 x 65 kg
High Pulls 3 x 3 x 55 kg
Dead lift 5 x 80 kg 2 x 100 kg 2 x 110 kg
High Pulls 3 x 65 kg
Warm down
Felt pretty good once I got going -
it looks like I’m gonna be a bit mentally drained on fridays / I can’t train til about 8pm / with no easy track access - so I’m gonna make it a weights only day and heaviest day for deads and High pulls
This fits in with my plan nicely and I can give 100% effort for track mon & wed alternating potentation every other week on mondays and deadlifts every other friday - this should stop overload and keep me fresh
I’m gonna try and re-introduce more tempo next week at least twice hopefully 3 x - but this depends on time / energy
I’ve put on 2 kg ( a wacking 77kg now lol ) and I reckon I’m about 10 -12% BF - but this has been down to lack of tempo / comfort eating a little lol
This will be well and truly phased out over the next month or so 
Full warm up / drills
4 x 200m 4 x 100m 75% walk back recoveries
10 mins stretching
Bit pushed for time - but at least I got some in
Full warm up / drills
Accellerations - 3 point starts - 3 x 30m hill 3 x 20m track (10/10)
7 - 8 mins rec
300 abs / 20 press ups
Rotator cuffs - 5 x 7 kg
Bench - 5 x 60 kg 4 x 75 kg 2 x 85 kg 2 x 90 kg
High Pulls 2 x 5 x 55 kg 3 x 65 kg
10 mins Warm Down / light stretching
Best I’ve felt in ages - cadence seems better and 90 kg bench was controlled - I’m aiming for 110kg by christmas
I’m glad I’ve dropped the aux stuff - many on here suggested dropping it ages back but I was seeing it as repair work - truth is it was just doing more damage - live & learn eh :rolleyes:
I’ll probably only do it in recovery weeks instead of rather than as well as main lifts .
Weather 's turning chill now I’ll soon be moving indoors may even join the Blue Star Harriers AC for a bit of company ( plus their vests are pretty cool lol )
Full warm up / drills
Accellerations - 3 point starts - 3 x 30m hill 3 x 20m track (10/10)
5 - 8 mins rec per rep
3 x 20m power skips
3 x 3 x 3 Hurdle Hops / 3 mins rec per set
Abs - 300 reps
Lateral Pull Downs - 2 x 5 x 55 kg 3 x 75 kg
Shoulder press - 2 x 5 x 35 kg
Warm down / stretch
Felt really good again - I might wait a bit longer before moving indoors - the cold doesn’t seem to be causing any problems and the hills are certainly helping .
Warm up - x-trainer / rowing
Rotator cuffs pressups
200 abs
Bench Press 2 x 5 x 70 kg
High Pulls 3 x 55 kg 3 x 60 kg 2 x 3 x 70 kg
Mild stretching / warm down
Was gonna do rev leg press after high pulls but felt an extra set of high pulls would be more beneficial -
Quite pleased - last years max Hi pull was 75 kg @ 85 kg body weight -
its week two of max strength phase and I’m at 70 kg at 77 kg B weight
Sunday - Full warm up / drills
small circuit
warm down / stretching
Monday - Full warm up / Drills / press-ups
Bench - 5 x 65 kg 3 x 75 kg 2 x 85 kg 1 x 90 kg 2 x 95 kg
Deep squat - 2 x 3 x 60 3 x 70 kg
Plyos 3 x 3 vertical jumps
Accelleration 3 x 30m 3 x 3 med-ball wall throws
warm down / mild stretching
Had planned to do 80% Hi-pulls but the accelerations were pretty fast so I decided to drop them . I had pretty big recoveries on everything including the lifts .
Weds
15 mins x-trainer intervals
Abs - 2 x 4 x 25 reps
Thurs
Full warm up / Drills
Accelleration 4 x 20m track 7 - 10 mins rec
Abs - 2 x 4 x 25 reps
Lateral Pull Downs - 3 x 55 kg 3 x 70 kg 3 x 80 kg
Shoulder press - 5 x 30 kg 3 x 40 kg
Warm down / stretch
Was a mad day so I kept things minimal - 20ms were fast
Warm up - x-trainer - rowing - Abs - 200 reps
Rotator cuffs pressups
Bench Press 5 x 75 kg
High Pulls 3 x 55 kg 3 x 60 kg 1 x 70 kg 3 x 80 kg 3 x 75 kg
Dead lift - 2 x 110 kg 1 x 120 kg 2 x 130 kg 2 x 140 kg
Light stretches / warm down
I’m Stronger than this time last year and with less effort I think - new PB in High Pull - more of a low pull lol - but the 75’s after were perfect .