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.
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.
I’m 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 wan’t my idea in the first place. My guessing would be bunch of calories, especially carbohydrates that are released over time – 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
With pizza GI is not a problem really. It doesn’t have a low GI like oats for example, however it isn’t released fast either because of all other things on pizza (cheese…) The problem is the amount of carbs and the insulin response. It digests for hours.
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
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m blocks 10 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Hip thrust
3 min rec
5s x 8r x 70
stretch
Rating
9
Feel really good on the track, especially considering it was the first time from blocks for 7 months :eek: will be interesting to see how that translates to times in mid October when I start racing.
Auto Reg rating
+2 despite 5 hours sleep
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
52 x 5, 60 x 5, 67 x 7
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 3s x 6r, 2s x 4r x 27db
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 EFE
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
7
Pretty good considering I have only had 15 hours sleep over the last 3 nights :eek: Absolutely flat out doing a research funding proposal into a cool programme we run at work. Story on 'the programme at http://www.odt.co.nz/lifestyle/magazine/124458/fathers-day-behind-bars
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538
Auto Reg rating
+2
Military press
3 min rec
32 x 5, 37 x 5, 42 x 6
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8.5