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!!!
Auto Reg rating
0
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
4 x 4 x 40 3/6 rec
Squats
3 min rec
warmup 5r x 75
work
105 x 2r, 3r, 5r
110 x 2r, 3r, 5r
115 x 2r x 3r, 5r
120 x miss
RDL
3 min rec
70 x 5s x 8r
stretch
Rating
7
didn’t sleep that well and trained at a different time than usual. Although I missed 120 was pleased to have done 115 x 5
Leeds in the Championship!
good work, I recall when they were one of THE clubs. The 1973 FA Cup Final V Sunderland was the first live game of football on TV here. Have you seen The Damned United?
Would be great if The Arse lose and Spurs finish 3rd 
Auto Reg rating
+4
S/set with 2 mins between reps
Chins x 8, 8, 7, 5, 5
Dips + 5kg x 8, 8, 8, 7, 5
med ball & abs
Conditioning
Bike 65 mins
Stretch
Rating
8
John, do you support Spurs???
not avidly but have done for about 35 years. I followed more closely this year given how they went and expect will more so next season given they will be in the Champions League. Disappointing finish to the season this morning. :o
Auto Reg rating
+2
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
Abs & Stretch
Rating
9
hurdles lower to go under and tempo quicker, all good
With a place in Europe being the target, I don’t think anyone was daring to even dream a C.L. spot, so I would take 4th any time! I didn’t expect Arse (lol, I like that) to lose yesterday anyway. I expect them to go to the group stage (I really hope so…). And I thought I was the only person outside the U.K. to support Spurs! More to come!
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
4 x 20 sec 6 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 8r x 100
Glute bridge
3 min rec
5s x 8r x 80
stretch
Rating
8
sucking air big time on those squats.
Auto Reg rating
0
med ball & abs
Bench
3 mins rec
55 x 8, 62 x 6, 67 x 4, 72 x 3, 77 x 2, 80 x miss :o 65 x 7
1 arm db row
3 min rec
5s x 8r x 35db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7
rowing bores me shitless
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
4 x 4 x 40 4/8 rec
Squats
3 min rec
warmup 5r x 75
work
100 x 2r, 3r, 5r
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r PB
125 x 2r, 3r
RDL
3 min rec
75 x 5s x 8r
stretch & abs
Rating
9.9
I think I might have squatted above 120 x 5 but it would be a few years ago and certainly before I started sprint training so will count today as a PB. Prior to today I know for sure I have done 110 x 5 (most recently 1 May) and 120 x 3. Could possibly have gone for 125 x 5 but no point going absolute balls to the wall and taking ages to recover.
Also worth noting is that today’s Squat session total was 3925kg up 200kg (5.4%) from 1 May. Last week I didn’t feel as good and only did 3300kg.
Auto Reg rating
0
med ball & abs
S/set with 2 mins between reps
Chins x 7, 7, 7, 6, 5
Dips + 5kg x 8, 8, 8, 8, 6
Conditioning
Rower
10 x 3min on 1 min rec
Stretch
Rating
7
grotty wet day so did rowing instead of bike. Determined not to do more than 3 days pw running and no 2 days consecutively.