It's still all about me

Auto Reg rating
0

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
4 x 20 sec 9 min rec

Squats
3 min rec
85 x 5
95 x 5
110 x 10

S/set with 90 sec between reps
GM 5s x 10r x 70
Bulgarian split squat 5s x 10r x 12db

abs

stretch

Rating
7

calf really improving but still not quite right. Have another massage tomorrow :cool:

DAMN it was hot! Actually felt a bit queasy :o

Auto Reg rating
+2

am
Conditioning
Rower
7 x 3min on 1 min rec

massage

pm

Bench
3 min rec
50 x 5
60 x 5
65 x 11

S/set with 90 sec between sets
BOR 5s x 10r x 60
Incline DB press 5s x 10 x 22db

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

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
3 x 25 sec 12 1/2 min rec

Deads
3 min rec
85 x 5
95 x 5
110 x 10

S/set with 90 sec between reps
Hip Thrust 5s x 10r x 70
1 leg squat 5s x 10r

abs & stretch

Rating
9 :cool:

calf all good.

Went to first ever civil union, was good.

Auto Reg rating
0

am
Conditioning
Rower
7 x 3min on 1 min rec

pm

Abs

Military press
3 min rec
30 x 5, 35 x 5, 40 x 8

S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r

stretch

Rating
7

Auto Reg rating
+2

Hills
4 x 20m 2 min rec
4 x 30m 3 min rec
45 sec
8 min rec
40 sec

Squats
3 min rec
80 x 5
90 x 3
102 x 3
115 x 9

S/set with 90 sec between reps
GM 5s x 10r x 80
Bulgarian split squat 5s x 10r x 12db

abs & stretch

Rating
8

changed days as have a function at the local prison tomorrow evening :cool:

Sounds like an interesting day!

yeah, we run a couple of programmes there and this is the celebration at the end of one of them for this block (no pun intended)

Wed 17 Nov

Auto Reg rating
+2

am
Conditioning
Rower
7 x 3min on 1 min rec

abs & stretch

Rating
8

Auto Reg rating
-4 :o need a decent nights sleep!

am

Bench
3 min rec
55 x 5
62 x 5
70 x 6

S/set with 90 sec between sets
BOR 5s x 10r x 60
Incline DB press 5s x 10 x 22db

pm

Conditioning
L tempo :cool:

stretch

Rating
7

all pretty good considering

I wonder - do you use foam rolling on your calf regularly?
Try using a mediball - or even a 5kg dumbbell…

yes I do, will do thanks. :cool:

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

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
5 x 15 sec 5 min rec

Deads
3 min rec
90 x 3
102 x 3
115 x 9

S/set with 90 sec between reps
Hip Thrust 5s x 10r x 75
1 leg squat 5s x 10r

abs & stretch

Rating
9 :cool:

been flat out at work. quite tired when I woke up, calf very slightly stiff, and a drizzly cold day so decided not to race. Have no regrets and all good.

Auto Reg rating
+2

Military press
3 min rec
32 x 3, 37 x 5, 42 x 6

S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r

Conditioning
Rower
numbers = mins, + = 30 sec rec
3 warm up +
1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1+
3 warm down

Abs

stretch

Rating
7.5

Auto Reg rating
+2

Track
2 x 10m walk back
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m 3 point walkback rec
2 x 20m 3 point 2 min rec
2 x 30m 3 point 3 min rec
3 x FEF 5 min rec
3 x EFE 4 min rec

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops

abs & stretch

Rating
9.5

not the greatest technically but no leg issues :cool:

Auto Reg rating
0

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 25 sec 6 min rec

Squats
3 min rec
80 x 5
95 x 5
110 x 3
122 x 3 :o

S/set with 90 sec between reps
GM 5s x 10r x 80
Bulgarian split squat 5s x 10r x 12db

abs & stretch

Rating
6

never really got into it

Auto Reg rating
-2 work super crazy!

am

Bench
3 min rec
60 x 5
67 x 5
75 x 4

S/set with 90 sec between sets
BOR 5s x 10r x 60
Incline DB press 5s x 10 x 22db

pm

Conditioning
Rower
7 x 3min on 1 min rec

abs

stretch

Rating
7

Tottenham Hotspur booked their place in the last 16 of the Champions League with an almost effortless destruction of Werder Bremen at White Hart Lane. :cool::cool:

Auto Reg rating
+2

Races
200m @ 30.07 + 0.7
60 mins
100M @ 14.52 +2.9

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops

Deads
3 min rec
95 x 5
110 x 3
122 x 4

S/set with 90 sec between reps
Hip Thrust 5s x 10r x 80
1 leg squat 5s x 10r

abs & stretch

Rating
9 :cool:

Made it through unscathed. :slight_smile: Have decided I will carry on competing but just view it as another training day with a social element and not care about times, they are what they are. :rolleyes:

More to come!!! :cool:

Hopefully, more good consistent results in the Premier League would be nice but I think they are finding just how tough it is to do well in both PL & CL.

Sun 28 Nov
Auto Reg rating
+4

Conditioning
L tempo & 10 mins jog

abs

stretch

Rating
9

M is 17 today. L being 20 was oh yeah that’s right but M turning 17 is kinda like crikey !! :o

Auto Reg rating
-4 crappy sleep :o

am
Military press
3 min rec
35 x 5, 40 x 3, 45 x 3

S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r

pm

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Hills
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
2 x 50 sec 6 min rec
5 min rec
4 x 30m Running A’s

abs

stretch

Rating
7

pretty good considering

Auto Reg rating
-2 too much fudge and other crap at work

Track
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
3 x EFE 4 min rec
4 x 80m 2 min rec

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

Squats
3 min rec
50 x 5
65 x 5
77 x 5

S/set with 90 sec between reps
GM 2s x 10r x 80
Bulgarian split squat 2s x 10r x 12db

abs

stretch

Rating
6