Auto Reg rating
0
Conditioning
Rower
1=30 sec on, + = 30 sec rec
15s x 1+2+
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
5
whatever…boring :rolleyes:
Auto Reg rating
+2
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
45 sec, 60 sec rec, 15 sec
30 mins rec
45 sec, 60 sec rec, 15 sec
Squat
3 mins rec
3 x 72, 82, 92, 102, 107
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 12r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
Standing DB press 2s x 5r x 15db
S/set with 60 sec between reps
Curls 2s x 8r x 30
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
went back to steep hills and all ok.
Planned on going up to 112 on Squats but L knee gave a very slight tweak on 107 so thought play extra safe and stop. Can’t recall last time I did any direct arm work.
Auto Reg rating
+2
Conditioning
Rower
5s x 3min on 1 min off
Bike x 90mins Hills circuit + explore
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Had planned on doing 10 x 3 min rower but no way that was happening as it kicked my ass. :o
Auto Reg rating
+2
Hills
2 x 10m walkback
2 x 20m 90 sec rec
2 x 30m 2 1/2 min rec
30sec, 30 sec rec, 15 sec
20 mins
3 x 15 sec 75 sec rec
Bench
3 mins rec
3 x 62, 67, 72, 77, 1 x 80
Hang Snatch
90s rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 1s x 8r x 60, 3s x 8r x 90
Chins 3s x 5r
1 arm db swing
90 sec rec
2s x 5r x 22db
S/set with 60 sec between reps
Curls 2s x 8r x 32
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
+2
Conditioning
Rower
10 x 3min on, 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Track :eek:
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m blocks walkback rec
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
2 x 40m blocks 4 min rec
2 x 50m blocks 5 min rec
3 x EFE 4 min rec
Power Clean
3 mins rec
3 x 60, 62, 65
S/set with 90 sec between reps
Squat 5s x 3r x 80
Standing db press 12db x 12, 10, 8, 6
1 arm db swing
90 sec rec
3s x 5r x 22db
Single leg hip thrust
90 sec rec
2s x 8r
S/set with 60 sec between reps
Curls 2s x 8r x 32
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
all fine body wise although ran out of puff on last few reps at track. Fine to 40m but the 50s were a bit so so.
Really not sure what I will end up doing, am enjoying the variety at present and will see how things go. Intend racing and think I should be ok but not sure whether to do 100 / 200 or some 400’s. I’ll see how things develop.
Perhaps a little too much volume John! - I would leave out the 50’s and maybe do just 1 x 40 if your going to do EFE’s. Just my thoughts
you are probably right, the EFE ended up being almost run throughs.
Sun 20 Sept
Auto Reg rating
0
Conditioning
Rower
5s x 3min on 1 min off
Bike x 70mins Hills circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
having an awesome run of weather lately so really enjoyable ride 
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x In & Outs 6 min rec
260 approx …INJURED! 
Squat
3 mins rec
3 x 70, 80, 90, 100, 110
S/set with 90 sec between reps
Chins 3s x 3r
O/Head squat 30 x 12, 10
Rating
1
ran out of time as had parent teacher interviews.
L calf again… :rolleyes:
Auto Reg rating
0
Conditioning
Rower
10 x 3min on, 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Hills…again :rolleyes:
3 x 10m walkback
3 x 20m 2 min rec
3 x 30m 3 min rec
3 x 40m 4 min rec
3 x 50m 5 min rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
Hang Snatch
90s rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 80 x 12, 10, 8, 6
Incline db press 3s x 5r 25db
Iron cross
90 sec rec
2s x 5r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
calf all fine. I actually think the issue is caused by lack of calf endurance. When it ‘goes’ it appears to be related to fatigue in that rep. I did a high volume acceleration session last Saturday with absolutely no issues but at 260m it went. It is the same spot all the the time so obviously a weak area that it appears I will have to work on with very high rep calf raises from the floor.
I conformed my theory tonight
Sat 26 Sept
Auto Reg rating
+2
Conditioning
- = 30 sec re
100+100+100++
100+100+160 cramp / strain
Bike
70 mins hill circuit (reverse)
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
thought I would see how tempo went and it was interesting as the 100’s were a comfortable 70-72% with absolutely no issue then BANG which is in keeping with my theory. In an odd way I was pleased as I actually have an idea what to do know to treat it. …hahahaha shit I’m funny sometimes 
Auto Reg rating
+2
Hills
2s x 60m 45 sec/ 15 min rec
Deads
3 mins rec
3 x 70, 80, 90, 100, 110, 115
S/set with 90 sec between reps
Squat 5s x 3r x 80
Standing db press 12db x 12, 10, 8, 6
O/head squat
90 sec rec
3s x 5r x 35
Triple with 60 sec between reps
Single leg hip thrust 2s x 8r
Curls 2s x 8r x 35
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
calf sore :o which isn’t a good sign on hills. Decided to drop PC which absolutely sucks and do Deads.
John - im wondering how Tight or Sore or Weak your Tibilias Anterior muscle is? Here
When clients keep getting sore calfs, no matter how much stretching etc they do, then i always 1st go and look at this muscle. (there might be other issues, but i rule this one out 1st)
Foam rolling works a treat - typically you’ll find the extreames sore, either up top near your knee or lower near your ankle (typically).
Self massage
Tens
Then you need some strengthening
a 10lb sledge hammer works great as the handle prevents you from sitting in a bunched up position.
i go for 20reps - thereabouts.
wk 1 - i keep away from the burn
wk 2 - do about 3-4 reps into the burn
wk 3 onwards, go for broke
Its a stability muscle, and if you burn it right away in reps, you wont be able to walk…
As for stretching it, most Thigh stretches tend to do a good job at the same time.
Oh - and if you can, (access) HEAVY calf raises help too - more so with a 3-4second pause at the very bottom Stretch postion - doing around 10reps or so, not really focusing on the top full range, your more after getting the muscle working with heavy weight and full stretching. I got up to some serious heavy weight myself, and calfs grew maybe 1cm… Calfs love it.
Oh - yeah, and Golf ball foam rolling on your FEET arches. yeah baby yeah, feels awesome
pardon? Sorry can’t follow what to do 
Tues 29 Sep
Auto Reg rating
+2
Conditioning
Rower
1 = 1 min, + = 30 sec rec
1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1
look familiar
Bike
40 mins flat
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
current fav song Bold, that is Jimmy Barnes’ daughter
oh, sorry man silly me
basically, your sitting down on a chair, your Heel up on a step or brick or such so that you can pivot your foot up and down (your heel is the pivot point). Place the weight (or hammer) on your toes, then pivot your foot up and down, holding onto the weight for support.
Or you can use your other foot as the Brick or Step??
Hope that makes sence?
a lot more thanks
Auto Reg rating
-4 no motivation :o
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2s x 4r x 80m walkback / 20 min rec
Squat
3 mins rec
3 x 70, 80, 90, 100 put 110 on my back but couldn’t be stuffed
S/set with 90 sec between reps
Chins 5s x 3r
O/Head squat 30 x 12, 10, 8, 6
S/set with 90 sec between reps
SLDL 3s x 5r x 75
1 arm db row 2s x r5r x 37db
Rating
5
Auto Reg
+2
Conditioning
Rower
5s x 3min on 1 min off
Bike x 70mins Hills circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
+4
Hills
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
2s x 3r x 15 sec walkbac / 20 min rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
PC
90s rec
5s x 3r x 60
S/set with 90 sec between reps
Squat 82 x 12, 10, 8, 6
Incline db press 3s x 5r 25db
Iron cross
90 sec rec
2s x 5r x 7dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
calf all fine, although got a bit tired and noticeable on last set of 15secs. That said much better than on Thurs