[QUOTE=John;244118]Auto Reg rating
0
Conditioning
L tempo & 10 mins jog
abs
stretch
Rating
9.5
while still quite sore and stiff there is a HUGE improvement in the past 24 hours 
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
1 x 45 sec
12 min rec
1 x 40 sec
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
5 x 30m Running A’s
Depletion pushups
30, 15, 10
massage
Rating
9
back still a bit tight but progressing very well and all good. Moved pushups to Monday so have Running A’s as lower depletion and pushups as upper with Tuesday off.
When are the Running As done? Also, before changing to this format, had you done the depletion push-ups relatively close to a race and how had that affected you, if at all? Thanks!
Running A’s done immediately after the plyos and all with walkback rec.
No last Thursday was the first time done them. How did I feel …hmmm fine. I think I know where you are going with this but not sure that is the cause, might be. I think what it was, was a bad position and not bracing / holding my breath.
Genuine questions, John! 
I meant what day Running As are done. Push-ups on Monday now, Running As?
Yes I knew they were genuine questions, and appreciate the interest. I wondered if you thought the depletion pushups done for the first time last Thursday may have contributed to the back injury, which I doubt.
Running A’s always on Monday with a rest Tuesday and now added pushups.
Massage last night was real full on, back quite sore today but will be right. No squats tomorrow (Wed)
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
4 x 80m 90 sec rec
25 min rec
3 x 80m
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
Bench
3 min rec
5 x 60
4s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
Chins 5s x 8r
Glute bridge 5s x 8r x 70
Overhead DB press 5s x 8r x 15db
abs & stretch
Rating
7
back eased up over the course of the day but man did it tighten up after that first set of 80’s :o
Auto Reg rating
-4 back bloody sore!!! :o
Conditioning
L tempo & 10 mins jog
abs
stretch
Rating
5
back better afterwards but still nowhere near right!
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
Plyos over 20m
3 x skips
3 x bounds
3 x LLRR
3 x 2 foot hops
Bench
3 min rec
5 x 60
4s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
Static lunge (done as rehab) 5s x 8r x BW
Military press 5s x 5r x 40
abs & stretch
Rating
7
back getting better but still a LONG way from being right. Now for a Christmas feast 
Auto Reg rating
+2
Conditioning
15 mins jog L tempo
abs
stretch
Rating
9.5
Back definitely improving, managed to do some med ball rotation stuff as part of abs with no issues and once I warmed up session and afterwards totally pain free.
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2 x 40 sec
14 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
5 x 30m Running A’s
Depletion pushups
32, 17, 12
Rating
9
back has made huge progress last few days, probably about @ 95%.
Auto Reg rating
+2
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 4r x 80m 90 sec / 20 minrec
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
stretch
Squats
3 min rec
70 x 5, 75 x 5, 80 x 5, 85 x 5, 90 x 5
Bench
3 min rec
5 x 60
5 x 5r x 70
S/set with 60 sec between reps
Chins 5s x 8r
Glute bridge 5s x 8r x 80
Overhead DB press 5s x 8r x 15db
abs
Rating
9.5
1st set of 80’s real good, 2nd not quite as but understandable. Back fine as and resisted the temptation to go silly on squats. Pleased to finally get that 5 x 5 on bench.
Changed where and routine for stretching as by the time I get home from the track and make a shake it is about 30 mins and I have been a bit tighter than I should really be, seemed to be fine today used an oldie but goody http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/the_lazy_mans_guide_to_stretching&cr=
Will do that pre weights and my ‘old’ one the other days post foam rolling.
Auto Reg rating
+2
Conditioning
20 mins jog & L tempo
abs
stretch
Rating
7
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 3r x 100m 90 sec / 20 minrec
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
stretch
Squats
3 min rec
70 x 5, 80 x 5, 90 x 5, 100 x 5, 110 x 5
Bench
3 min rec
5 x 60
2s x 5r x 70, 1s x 3r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
RDL 5s x 8r x 70
Standing DB press 5s x 8r x 15db
abs
Rating
8
running all really good, working up on squats, gotta be pleased compared to where I was a week ago
Mon 3 Jan
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
1 x 40 sec
16 min rec
1 x 35 sec
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
4 x 40m Running A’s
Depletion pushups
32, 17, 13
abs & stretch
Rating
7.5
Wed 5 Jan
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
3 x 120m 60 sec rec
25 mins
3 x 100m 90 sec 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
stretch
Rating
6.5
no weights as C & I away at http://www.atnow.net/lakehawea/ for a few nights
Thurs 6 Jan
Auto Reg rating
+2
Military press
3 min rec
5 x 5r x 40
S/set with 60 sec between reps
Pull ups 5s x 8r
Dips 5s x 8r x +5kg
Conditioning
20 mins jog & L tempo
abs
stretch
Rating
9.5
REALLY good
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
3 x EFE 4 min rec
2 x 250m (38.71 / 39.38) with 18 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
foam roller
Squats
3 min rec
70 x 5
5 x 5 x 115
Bench
3 min rec
5 x 60
3 x 5r x 70, 1 x 4r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
GM 5s x 8r x 80
Overhead DB press 5s x 8r x 15db
abs
Rating
8.5
times so so but oh well. REALLY pleased with weights, depth on squats not great but not hugely worried as back good as gold and that was main thing I was thinking about.
Auto Reg rating
0
Conditioning
20 mins jog & L tempo
abs
stretch
Rating
6.5
feeling the affects of yesterday so took it pretty easy
Auto Reg rating
0
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2 x 150m 60 sec rec
25 min rec
3 x 100m walkback 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
4 x 40m Running A’s
Depletion pushups
34, 18, 14
abs & stretch
massage
Rating
7.5
Auto Reg rating
+2
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
3 x 50m 5 min rec
3 x FEF 6 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
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
2s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
Pull ups 5s x 8r
Hip thrusts 5s x 8r x 70
Dips 5s x 8r
abs
stretch
Rating
7
Cold (12C) with gale force winds…yeah for summer :rolleyes: Last day of holidays :o
Auto Reg rating
0
Conditioning
20 mins jog & L tempo
abs
stretch
Rating
7