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.
Auto Reg rating
+2
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
Abs & Stretch
Rating
8
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
3 x 25 sec 7 1/2 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 & abs
Rating
9
all good.
Auto Reg rating
+6
S/set with 2 mins between reps
Bench 55 x 8, 62 x 6, 67 x 4, 72 x 3, 77 x 2, 80 x 1, 65 x 8
1 arm db row 5s x 8r x 35db
Conditioning
Rower
7 x 3min on 1 min rec
abs & stretch
Rating
7
start deload week tomorrow.
Auto Reg rating
0
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 3
2 hop x 2
3 hop x 1
Hills
2s x 4r x 40 4/8 rec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 95
RDL
3 min rec
3s x 7r x 60
abd & stretch
Rating
7
Auto Reg rating
0
med ball & abs
Military press
3 min rec
bar x 5, 25 x 5, 30 x 5
S/set with 2 mins between reps
Chins 4s x 5r
Dips 4s x 5r
Conditioning
Rower
4 x 3min on 1 min rec
stretch
Rating
7
some of you may recall my daughter M used to run, here is what she is up to now
and when she isn’t horsing around
Auto Reg rating
+2
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 3
2 hop x 2
3 hop x 1
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 15 sec 6 min rec
1 x 20 sec
Squats
3 min rec
warmup 5r x 75
work
4s x 4r x 95
Glute bridge
3 min rec
4s x 5r x 60
stretch & abs
Rating
7
grotty grotty day 