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559

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!

560

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 :stuck_out_tongue:

561

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. :cool:

562

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%.

563

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:cool:
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.

564

Auto Reg rating
+2

Conditioning
20 mins jog & L tempo

abs

stretch

Rating
7

565

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 :cool:

566

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 :cool:

567

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.

568

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

569

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

570

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

571

Auto Reg rating
0

Conditioning
20 mins jog & L tempo

abs

stretch

Rating
7

572

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.

573

Auto Reg rating
0

Conditioning
10 mins jog & M tempo (1700m)

abs

stretch

Rating
7

574

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 :cool:

575

Nice :slight_smile: :cool:

576

Happy Playing :):slight_smile:

577

this could be addictive :cool:

578

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 :confused: