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

-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

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

35 sec

20 min rec

30 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

Squats

3 min rec

5 x 70

5 x 5 x 115

Bench

3 min rec

5 x 60

1s 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

Military press 5s x 8r x 35

abs

stretch

Rating

6

pretty average throughout but not too concerned as am now dropping volume as start back racing next Saturday.

Auto Reg rating

0

Conditioning

10 mins jog & M tempo (1700m)

abs

stretch

Rating

7

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 5 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

35, 17, 14

abs

stretch

Rating

8

did 100’s in place of a 300m

My new toy http://www.tensmachines.co.uk/Neurotrac-Sport-XL-TENS-Stim_p_17.html arrived today

Nice

Happy Playing :)

this could be addictive

Auto Reg rating

0

Track

2 x 10m walkback rec

2 x 20m 2 min rec

2 x 30m 3 min rec

2 x 50m 5 min rec

2 x FEF 6 min rec

2 x EFE 5 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

3s x 5r x 70, 1s x 4r x 70

S/set with 60 sec between reps

Pull ups 5s x 8r

Dips 5s x 8r

abs

stretch

Rating

5

felt a bit flat CNS wise throughout but weights were all surprisingly good. A very minor tweak on my L hamstring doing LLRR so will see how that goes. Hamstring issues are almost unheard of for me so wondering if TENS related