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.
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.
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
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
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 
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
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
Tracks
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
warmup 5r x 75
5 x 5 x 120
RDL
3 min rec
5s x 8r X 80
stretch
Rating
9
all pretty good considering worked today too
Auto Reg rating
+2
med ball & abs
Military press
3 min rec
32 x 5, 37 x 5, 42 x 6 :o
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
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 9 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 5r x 110
stretch
Rating
9
Auto Reg rating
0
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
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
Medium hurdle plyos
5 x 3 hurdles
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8
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
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m
Squats
3 min rec
warmup 5r x 75
2s x 5r x 125 
RDL
3 min rec
5s x 8r X 70
abs & stretch
Rating
???
Track mostly good, 50m was shit though. Squats, at the end of 1st set I mucked up / struggled replacing the weights on the pins and had to do more than just placing them there. I must have slightly strained my lats around T8-11, I didn’t notice it at first but did during / after the second set so decided to stop. It was more a dull tightening than anything else and I don’t think it is really that bad. I did some RDLs to give it a bit of a stretch and they were fine. Noticed a decided lack of ROM on stretches and rested on the floor with ice packs for 30 minutes after that. As I have said I really don’t think it is a major and should be back to normal in a few days.
Auto Reg rating
+2
med ball & abs
Military press
3 min rec
35 x 3, 40 x 3, 45 x 4 :o
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
Stretch
Rating
8.5
as expected my back is recovering very quickly. Was quite stiff first thing but once I got up and about got better. I expect it will be good as gold in a few days.
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
Medium hurdle plyos
5 x 3 hurdles
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8
back improving
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 11 min rec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 110
Glute bridge
3 min rec
5s x 8r x 90
stretch
Rating
9
Back still not 100% (maybe 90%) and had a slight cold so eased back a bit on weights but all good.
guess that’s why elite sprinters are
and I’m
Auto Reg rating
0
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 3 :o
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
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
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x 50m
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3, 5
125 x 2, 3
RDL
2 min rec
5s x 8r X 70
abs & stretch
Rating
8
back 98% still trying to get not allow a cold to get hold.
Photos from today’s 7.1 earthquake in Christchurch :eek::o which is 362kms (225 miles) away, woke me up though.
Auto Reg rating
+2
Conditioning
Bike 60 mins
Military press
3 min rec
37 x 5, 42 x 3, 47 x 3
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
abs &Stretch
Rating
7.5
biked at 7.30am and weights at 5.30pm. Have been using my ‘standard’ foam roller 3 times pw and used my new Thera Roll http://www.aokhealth.com/xq/ASP/ProductID.1385/qx/product.htm for the first time after bike ride. …WOW!!! I didn’t whimper like a girl the whole time. :o
I seen this in pics and the net, would you say It’s a good foam roll? How would you rate it compared to the regular round one?
Do you also have the Ball with Spikes? http://www.aokhealth.com/xq/ASP/CategoryID.160/qx/category.htm
The ball i have is made from Hard Plastic, and not foam - too hard to use the 1st few times, but after your muscles settle a bit, it works nice. I recon the Foam would be much better.
Definitely worth the $40 or for it (including postage from Aus).
Compared to a regular roller? Hmm well you know that first time you used a roller and went ouch that hurts (well I did :p) I would say this is about 1.5 X that and I use my regular roller 3 times pw.
No don’t have the ball with spikes.
Mon 6 Sept
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
Medium hurdle plyos
5 x 3 hurdles
Hurdles
6 x 10 hurdles
walkovers
over / under
abs
Conditioning
L tempo
stretch
Rating
8
recovery week starts tomorrow. Not sure if I have said I do those vegetarian.