It's still all about me

hows the back

good as gold thanks and has been apart from a minor tweak a few (4-5 :confused:) 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 :cool:

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 :cool:

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 :cool:

Squat form progressing well.

Important info for world domination :stuck_out_tongue:

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 :cool:

REALLY good session all round. :slight_smile:

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 :frowning:

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 :smiley: and I felt I was progressing with my sprint form and squats as well so all in all very pleased BIG thanks to RJ :cool:

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 :cool:

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 :cool:

Auto Reg rating
+6 :cool:

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!!!