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

John
August 11, 2010, 3:10pm
440
Auto Reg rating
-2

Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
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 20 sec 6 min rec
1 x 15 sec

Squats
3 min rec
warmup 5r x 75

work
4s x 4r x 105

stretch

Rating
6

pretty tired, recovery week though.

John
August 13, 2010, 4:43am
441
Auto Reg rating
-2

abs

S/set with 90 sec between sets
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 25db

Conditioning
Rower
4 x 3min on 1 min rec

stretch

Rating
7

have been feeling absolutely stuffed at the end of the day last few days, may have been a light virus. A lot better today.

John
August 14, 2010, 3:14am
442
Auto Reg rating
+2

Med Ball Throws
Overhead x 3
Backwards x 3
1 hop x 4
2 hop x 2
3 hop x 1

Hills
3 x 3 x 40m 4/8 rec

Squats
3 min rec
warmup 5r x 75
4s x 5r x 105

GM
3 min rec
4s x 5r X 70

stretch

Rating
7

John
August 14, 2010, 9:54pm
443
Auto Reg rating
+4

med ball & abs

S/set with 90 sec between reps
Chins 4s x 5r
Dips 4s x 5r

Conditioning
Bike
60 mins

Stretch

Rating
8

John
August 18, 2010, 5:41am
444
Auto Reg rating
+4

Med Ball Throws
Overhead x 5
Backwards 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 7.5 min rec

Squats
3 min rec
warmup 5r x 75

work
3s x 8r x 110

Glute bridge
3 min rec
2s x 8r x 80, 3s x 8r x 90

abs & stretch

Rating
8.5

post recovery week and a massage on Monday …hmmmmmm

John
August 19, 2010, 4:41am
445
Auto Reg rating
+4

abs

Bench
3 min rec
52 x 5, 60 x 5, 67 x 8

S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 3s x 8r x 25db, 2s x 7r x 25db

Conditioning
Rower
7 x 3min on 1 min rec

stretch

Rating
7