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 didnât 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 donât 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 donât 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 thatâs why elite sprinters are
and Iâm
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 todayâs 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 âstandardâ 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. âŚWOW!!! I didnât whimper like a girl the whole time. :o
I seen this in pics and the net, would you say Itâs 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 donât 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.
Auto Reg rating
0
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
2 hop x 3
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 9 min rec
1 x 15 sec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 110
Glute bridge
3 min rec
4s x 5r x 70
stretch
Rating
7
Auto Reg rating
0
abs
S/set with 2 mins between reps
Chins 4s x 5r
Dips 4s x 5r
Conditioning
Rower
4 x 3min on 1 min rec
Rating
7.5
trained at 6.15am as have a function after work
Is the cold already gone?
Try this: load yourself with vitamins for one days. Use some glutamin if you have one. Spread vitamins and glutamin (even whey is a good source of glutamin) into almost every one of your 6 meals you have over the day (I assume you have). In the evening get yourself a pizza and eat it just before going to bed. Put two pyjamas on or a hot sweater over one and you should wake up feeling much better. Trust me, it works great for me.
Iâm reading your journal constantly. Just keep it up.
thanks, will try that next time as cold pretty well gone now.
Appreciate the input and you following this.
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
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
2 x BFR 5 min rec
Squats
3 min rec
warmup 5r x 75
4s x 5r x 110
RDL
2 min rec
4s x 5r X 70
abs & stretch
Rating
8
all good, worked today :rolleyes:
What is the significance of the Pizza?
Sorry for late reply. Not sure, as it wanât my idea in the first place. My guessing would be bunch of calories, especially carbohydrates that are released over time â so a powerful fuel for the body over the night.
carbs from pizza released over time?
Sun 12 Sept
Auto Reg rating
+2
med ball & abs
S/set with 2 mins between reps
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 22db
Conditioning
Bike 60 mins
Rating
7.5