John
July 6, 2010, 3:40pm
420
Auto Reg rating
0
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 7 (LT 8)
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7.5
although reps bench reps down from last time was pleased as today was at 6.30am as have a function tonight.
John
July 8, 2010, 3:30am
421
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
Box Jumps
5 x 75cm (30 inch)
Abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8
John
July 9, 2010, 9:45pm
422
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
Track
2 x 10m sled walkback rec
1 x 10m walkback rec
2 x 20m sled 2 min rec
1 x 20m 2 min rec
2 x 30m sled 3 min rec
1 x 30m
3 x BFR 5 min rec
2 x 50m 5 min rec
Squats
3 min rec
warmup 5r x 75
95 x 8, 105 x 6, 117 x 4, 125 x 3, 132 x 2, 135 x 1, 115 x 8
RDL
3 min rec
5s x 8r X 75
stretch & abs
Rating
7.5
accels and BFR were nothing flash at all but 50’s and weights all good.
John
July 10, 2010, 10:45pm
423
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
37 x 5, 42 x 3, 47 x 4 (LT 4)
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
60 mins PB
Stretch
Rating
8.5
So excited to see Inception when it comes out
//youtu.be/z75o-F6ja2I
John
July 12, 2010, 1:08am
424
Auto Reg rating
+6
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8.5
Had day off work so trained at 3pm which is a nice change. Beautiful day and while nothing spectacular happened in the session, everything was really good
John
July 21, 2010, 4:57am
425
Tues 13 July
Auto Reg rating
+4
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 5 (LT 72 x 5)
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
8
Wed 21 July
Auto Reg rating
+6
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
3s x 8r x 105
Hip thrust
3 min rec
5s x 8r x 70
[i]abs & stretch
Rating[/i]
8.5
Back from a great week’s holiday in Aus. Training all good although I suspect hammies may be a bit tender tomorrow. :o
John
July 22, 2010, 5:08am
426
Auto Reg rating
+2
med ball & abs
Bench
3 min rec
50 x 5, 60 x 5, 67 x 9 (LT 67 x 9)
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
8
was a bit tender from yesterday but a heap better than I thought I may have been.
John
July 23, 2010, 10:57pm
427
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 40m 2/4 rec
5 x 40m 2/4 rec
4 x 40m 2 rec
Squats
3 min rec
warmup 5r x 75
105 x 2, 3, 5
115 x 2, 3, 5
125 x 1 :o
GM
3 min rec
5s x 8r X 70
stretch & abs
Rating
6
must still be in holiday mode, was ok but couldn’t really get going hence my 125 x 1 when I was meant to go 125 x 2, 3, 5 then 130 x 2 , 3…oh well
John
July 24, 2010, 9:30pm
428
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
32 x 5, 37 x 5, 42 x 7
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
60 mins
Stretch
Rating
7.5
Went and saw Inception last night
John
July 26, 2010, 3:47am
429
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
Box Jumps
3 x 75cm (30 inch)
Hurdles
6 x 10 hurdles
walkovers
over / under
Abs
Conditioning
L tempo
stretch
Rating
7
some may recall a couple of years ago my daughter M competed and used to have goof tussles with a girl Becky, well Becky ran 4.18.9 to qualify for the final at World Juniors then finished 11th with 4.27.75. Not bad as she turns 17 on 26 December.
John
July 28, 2010, 4:26am
430
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
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
3s x 8r x 105
Hip thrust
3 min rec
5s x 8r x 75
abs & stretch
Rating
7.5
John
July 29, 2010, 2:45am
431
Auto Reg rating
+2
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 7
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7.5
John
July 31, 2010, 2:30am
432
Auto Reg rating
+6
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 40m 3/6 rec
Squats
3 min rec
warmup 5r x 75
6 x 6 x 115
GM
3 min rec
5s x 8r X 80
stretch & abs
Rating
9.5
now that’s more like it
John
August 1, 2010, 2:47am
433
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
35 x 3, 40 x 5, 45 x 5
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
60 mins
Stretch
Rating
7.5
John
August 3, 2010, 4:17am
434
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
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 25 sec 7.5 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 105
Hip thrust
3 min rec
5s x 8r x 75
[i]abs & stretch
Rating[/i]
8.5
Wife C is 50 today :eek: and son L 20 tomorrow.
John
August 3, 2010, 4:35pm
435
Auto Reg rating
+4 pretty good for 6am
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 4
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
8
trained early as off to Wellington today.
John
August 5, 2010, 10:27pm
436
Auto Reg rating
+4 pretty good for 5.30am
Abs
Conditioning
2s x 10 r steps x 30 sec, rec walkback (80 sec) 2 mins between sets
stretch
Rating
8
trained in Wellington.
John
August 7, 2010, 7:23pm
437
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
4 x 4 x 40m 4/8 rec
Squats
3 min rec
warmup 5r x 75
5 x 5 x 120
GM
3 min rec
5s x 8r X 80
stretch
Rating
9.5
absolutely horrid wet day. REALLY pleased with squats, looked back and 5 months ago was doing 5 x 5 x 100 so good progress. Would like to get up to doing 5 x 5 x 130 before the season starts in October which I think is achievable.
John
August 8, 2010, 2:17am
438
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
37 x 5, 32 x 3, 47 x 3
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Rower
7 x 3min on 1 min rec
Stretch
Rating
7
while weather not as bad as yesterday I chose rowing inside over biking outside
John
August 9, 2010, 5:05am
439
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
Box Jumps
5 x 75cm (30 inch)
med ball & Abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8