hows the back
good as gold thanks and has been apart from a minor tweak a few (4-5 
) weeks ago but that only lasted a few days. Achilles has been good as well, will probably start tempo runs this week.
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m 10 5 min rec
Squats
3 min rec
warmup 5r x 75
work 100 x 5s x 5r
Hip thrust
3 min rec
60 x 4s x 8r
stretch
Rating
9 
Auto Reg rating
+2
S/set with 2 mins between reps
Incline DB press 27db x 5s x 5r, 1s x 3r
BOR 70 x 6s x 5r
Conditioning
Rower
10 x 3min on 1 min rec
stretch & abs
Rating
8
trained before work as have a meeting tonight.
Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m 3 point start
Squats
2 min rec
warmup 5r x 75
work 105 x 3s x 2r, 3r, 5r
GM
3 min rec
70 x 4s x 8r
stretch & abs
Rating
9
ended up not doing tempo run on Thursday as absolutely stuffed, as evidenced by going to sleep at 8.40pm :eek:
Auto Reg rating
+2
med ball & abs
S/set with 90 sec between reps
Chins +5kg x 3s x 2r, 3r, 5r BW 1s x 6
Dips + 12.5 x 3s x 2r, 3r, 5r +5kg x 1s x 8r
Conditioning
Bike 65 mins
http://www.mapmyride.com/ride/new-zealand/dunedin/494127034617910386
Stretch
Rating
8
Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 120m 12 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 4s x 8r
Hip thrust
3 min rec
70 x 4s x 8r
stretch
Rating
9
Squat form progressing well.
Important info for world domination 
http://www.ted.com/talks/derek_sivers_how_to_start_a_movement.html
Thurs 8 April
Auto Reg rating
+4
Med ball & abs
BOR
3 mins rec
70 x 7s x 5r
Incline DB press
3 mins rec
27db x 4s x 5r
Conditioning
Rower
10 x 3min on 1 min rec
stretch
Rating
8
In Christchurch on holiday so trained at a commercial gym. 1st time in about 18 months …ahhh interesting :rolleyes:
Sat 10 April
Auto Reg rating
+6
Med Ball Throws
Backwards x 10
Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
2 x 50m 3 point start
Squats
2 min rec
warmup 5r x 75
work 110 x 3s x 2r, 3r, 5r
GM
3 min rec
75 x 4s x 8r
stretch & abs
Rating
9
REALLY good session all round. 
Auto Reg rating
+2
med ball & abs
S/set with 2 mins between reps
Chins +5kg x 5s x 5r
Dips + 12.5 x 5s x 5r
Conditioning
Bike 60 mins
Stretch
Rating
8
up and trained at 5.45am as have a work seminar …on a SUNDAY! :eek:
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 150m 15 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 5s x 8r
Hip thrust
3 min rec
70 x 4s x 10r
stretch & abs
Rating
7
Auto Reg rating
+2
med ball & abs
S/set with 2 mins between reps
Incline DB press 27db x 6s x 5r
BOR 70 x 6s x 6r
Conditioning
Rower
10 x 3min on 1 min rec
stretch
Rating
7
Sat 17 April
Auto Reg rating
0
Med Ball Throws
Backwards x 10
Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
3 x BFR 5 min rec
Squats
3 min rec
warmup 5r x 75
work 100 x 4s x 5r
GM
3 min rec
70 x 3s x 7r
stretch & abs
Rating
7
start of recovery week then a weeks full R&R
Sun 18 April
Auto Reg rating
+2
S/set with 2 mins between reps
Chins BW x 4s x 5r
Dips + 5kg x 4s x 5r
Conditioning
Bike 57 mins
Stretch
Rating
8
Auto Reg rating
-4 
Med Ball Throws
Backwards x 10
Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 120m 12 min rec
1 x 100m
Squats
3 min rec
warmup 5r x 75
work 90 x 3s x 7r
Hip thrust
3 min rec
60 x 4s x 8r
stretch & abs
Rating
7
Auto Reg rating
0
med ball & abs
S/set with 2 mins between reps
Incline DB press 25db x 3s x 7r
BOR 60 x 3s x 7r
Conditioning
Rower
10 x 3min on 1 min rec
stretch
Rating
7
Well that is the first of the new style block completed. I said back in January when I was planning it getting my Achilles sorted and staying injury free were my main priorities. I am pleased to say both of those were achieved 
and I felt I was progressing with my sprint form and squats as well so all in all very pleased BIG thanks to RJ
In future I think 12 weeks will be right with the last week a full week off but in that instance it was appropriate as I hadn’t had a full week off for recovery in about 13 months :eek:
This past week has been nice with 2 full massages, 1 chiro visit and plenty of contrast showers and foam roller work. I also went vegetarian and dropped coffee and dairy for the week which I am 99% sure I will do on my deload weeks from now on.
Sat 1 May
Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
6 x 40 2/4 rec
5 x 40 2/4 rec
4 x 40 2 rec
Squats
3 min rec
warmup 5r x 75
work
100 x 2r, 3r, 5r
105 x 2r, 3r, 5r
110 x 2r, 3r, 5r
115 x 2r x 3r
RDL
3 min rec
70 x 5s x 8r
stretch & abs
Rating
9.9
Couldn’t have been happier with the session. Achieved everything I wanted and hills were great with good high knees. Really want to crank my squat up this next block and today was a good start. I was a bit nervous considering I had a deload week then a full week off but all fine.
Auto Reg rating
+2
med ball & abs
S/set with 2 mins between reps
Chins x 8, 8, 6, 5, 5
Dips + 5kg x 8, 8, 8, 6, 6
Conditioning
Bike 62 mins
Stretch
Rating
7
Auto Reg rating
+2
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
Abs & Stretch
Rating
9
first tempo session in over 3 months so took it pretty easy @ 65-70%. Will carry these on on Mondays only.
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 15 sec 5 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 8r x 95
Glute bridge
3 min rec
5s x 8r x 70
stretch & abs
Rating
9
Auto Reg rating
+6
S/set with 2 mins between reps
Bench 60 x 8, 62 x 6, 67 x 4, 72 x 3, 77 x 2, 80 x miss :o 65 x 6
1 arm db row 6s x 6r x 35db
Conditioning
Rower
7 x 3min on 1 min rec
abs & stretch
Rating
7
can’t recall when I last did flat bench, pretty sure not this year.
Tottenham in the Champions League!!!