Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Hills
4 x 4 x 30m rec 3 / 6 min
S/set with 2 mins between reps
Chins BW x 8, 8, 6, 6, 6
Dips BW + 12.5kg x 5, 5, 5, 4, 4
abs
Rating
6
dropped distance to 30m on hills to stay under 7 sec.
Had planned on doing squats but on warmup set felt the very slightest of twinges on the side of my lower back. I am sure it will be ok but I am injury phobic right now so changed to upper body and will probably do lower tomorrow pre bike.
Auto Reg rating
+2
O/head squats
3 min rec
3s x 8r x 35
SLDL
3 mins rec
3s x 8r x 70
Conditioning
Bike 105 mins
http://www.mapmyride.com/route/nz/dunedin/661126561716116941
stretch & abs
Rating
7
back close but not quite 100% so didn’t do squats and didn’t push it too much on SLDL. Expect it to be right in next few days.
http://www.stuff.co.nz/life-style/3327609/What-your-coffee-says-about-you
THE INSTANT COFFEE DRINKER - These are cheerful, straight forward types, who like a laugh and live by the maxim “if it ain’t broke, don’t fix it”. But instant coffee drinkers can be unadventurous in their careers and need to let others see the hidden depths in their personality. The no-nonsense instant coffee drinker is allergic to pretentious behaviour, say James and Moore, and they are likely to keep their socks on during sex.
THE BLACK COFFEE DRINKER - This type is all about minimalism and takes a no-frills, direct approach to life.
The black coffee drinker can be quiet and moody but prone to brief bursts of extroversion. “A difficult but potentially rewarding friend, colleague or partner,” James and Moore conclude.
Not so sure about the socks bit…………………… :rolleyes: 
Tues 16 Feb
warmup (no drills or stride outs)
Hurdles
6 x 10 hurdles
walkover
over / under
Wed 17 Feb
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 25 sec 7 1/2 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 8s x 5r 
Glute bridge
3 min rec
80 x 3s x 12r
stretch & abs
Rating
9
as expected back good as gold, add to that no achilles awareness at all so all good 
Auto Reg rating
0
S/set with 2 min between reps
Incline DB press 27db x 5 x 5
1 arm db row 37db x 4s x 8r
Conditioning
Bike 105 mins
http://www.mapmyride.com/route/nz/dunedin/661126561716116941
stretch & abs
Rating
7
not a big fan of training on Fridays but had a meeting last night till 7.30.
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Hills
3 x 4 x 30m rec 3 / 6 min
Squats
3 min rec
warmup 5r x 70
work 90 x 3s x 7r
SLDL
3 min rec
80 x 3s x 7r
stretch & abs
Rating
8.5
start of week 4 so lower volume
Auto Reg rating
+2
S/set with 2 mins between reps
Chins BW x 3s x 7r
Dips BW + 10kg x 3s x 7r
Conditioning
Bike 60 mins
reverse loop
http://www.mapmyride.com/ride/new-zealand/-dunedin/104125762541019953
stretch & abs
Rating
8
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 25 sec 7 1/2 min rec
1 x 20 sec
Squats
3 min rec
warmup 5r x 75
work 95 x 4s x 5r
Glute bridge
3 min rec
80 x 2s x 10r
stretch & abs
Rating
7
Auto Reg rating
+2
S/set with 2 mins between reps
Incline DB press 27db x 4s x 5r
1 arm db row 37db x 3s x 7r
Conditioning
Bike 60 mins
http://www.mapmyride.com/ride/new-zealand/-dunedin/104125762541019953
stretch & abs
Rating
7
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
4 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 4s x 8r
RDL
3 min rec
80 x 4s x 8r
stretch & abs
Rating
9.5
Although some of the reps were a bit out of sync pleased to do a session on the flat with absolutely no leg issues 
Was going to do squats @ 95 x 5 x 5 but got to 4 on 1st set and decided to up to 8…a nice surprise
Great job, John!
Have you ever been this strong on your squats before? Oh, and how long is each set taking you? Are you staying far clear of failure?
Keep up the good work.
Thanks. Heck yes today’s estimated 1RM is only 120kg, pre Christmas I was up to 110 x 3s x 5r (128) and that was after cleans and s/setted with an upper body exercise, and I think about 3-4 months prior 120 x 3r (132).
Hmmm today about 40 sec from memory. I am fastidious about rests but don’t really track set time.
Not far clear but not at failure.
Auto Reg rating
+2
S/set with 2 mins between reps
Hang cleans 40 x 5s x 3r
Chins +5kg x 3s x 5r 2s x 4r
Dips + 15kg x 3s x 5r 1s x 4r 1s x +10kg x 5
Conditioning
Bike 125 mins
http://www.mapmyride.com/route/nz/dunedin/205126743109864737
Rating
6
Auto Reg rating
-2
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 15 sec 7 1/2 min rec
Squats
3 min rec
warmup 5r x 75
work 100 x 5s x 5r
Glute bridge
3 min rec
80 x 1s x 10r
90 x 3s x 8r
stretch & abs
Rating
7
went better than expected although some squats weren’t pretty will post vid later
Auto Reg rating
+2
S/set with 2 mins between reps
Incline DB press 27db x 5s x 5r, 1s x 4r
BOR 70 x 6s x 5r
Conditioning
Bike 121 mins
http://www.mapmyride.com/route/nz/dunedin/205126743109864737
Rating
7
vid of squats
You know, this is the first time I’ve ever really seen you squat. You’ve got a very unique form. Not great depth, but you’ve still got a lot of flexion at the hip. Where do you find you usually get sore?
lower back, my injuries come when I get too upright and my back rounds. Here is a vid from last Jan which was a lot better IMHO
Honestly, I don’t like the look of your old form. You’ve got an excessive arch in your lower back and I’d wager you’re doing harm to your abdominal recruitment patterns (instilling an improper length/tension relationship). I used to lift the same way (very arched back, anteriorly rotated pelvis) and it showed up strongly on the track.
Your new form combines excessive (though less severely so) arching at the top and couples it with what is probably too steep of a torso angle. Your lower back should not be the primary thing getting sore from squats.
I don’t know if I’d have you squatting at this point in time. I’d probably put a lot of emphasis on hip mobility and abdominal coordination.
so what do you suggest? 
I actually thought I would stick to about 100kg and work on form.
Ugh, this is a tough question. This may be a case where it’s necessary to take a step or two back to take several forward. I’m going to email you.