It's still all about me

Auto Reg rating
-2

abs

S/set with 90 sec between sets
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 25db

Conditioning
Rower
4 x 3min on 1 min rec

stretch

Rating
7

have been feeling absolutely stuffed at the end of the day last few days, may have been a light virus. A lot better today.

Auto Reg rating
+2

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

Hills
3 x 3 x 40m 4/8 rec

Squats
3 min rec
warmup 5r x 75
4s x 5r x 105

GM
3 min rec
4s x 5r X 70

stretch

Rating
7

Auto Reg rating
+4

med ball & abs

S/set with 90 sec between reps
Chins 4s x 5r
Dips 4s x 5r

Conditioning
Bike
60 mins

Stretch

Rating
8

Auto Reg rating
+4

Med Ball Throws
Overhead x 5
Backwards 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
5 x 15 sec 7.5 min rec

Squats
3 min rec
warmup 5r x 75

work
3s x 8r x 110

Glute bridge
3 min rec
2s x 8r x 80, 3s x 8r x 90

abs & stretch

Rating
8.5

post recovery week and a massage on Monday …hmmmmmm :cool: :stuck_out_tongue:

Auto Reg rating
+4

abs

Bench
3 min rec
52 x 5, 60 x 5, 67 x 8

S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 3s x 8r x 25db, 2s x 7r x 25db

Conditioning
Rower
7 x 3min on 1 min rec

stretch

Rating
7

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

Tracks
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 4 min rec

Squats
3 min rec
warmup 5r x 75
5 x 5 x 120

RDL
3 min rec
5s x 8r X 80

stretch

Rating
9

all pretty good considering worked today too

Auto Reg rating
+2

med ball & abs

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

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Rower
7 x 3min on 1 min rec

Stretch

Rating
7

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

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 20 sec 9 min rec

Squats
3 min rec
warmup 5r x 75

work
5s x 5r x 110

stretch

Rating
9 :cool:

Auto Reg rating
0

abs

Bench
3 min rec
55 x 3, 62 x 3, 70 x 7

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
+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

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
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
1 x EFE 4 min rec
1 x 50m

Squats
3 min rec
warmup 5r x 75

2s x 5r x 125 :confused:

RDL
3 min rec
5s x 8r X 70

abs & stretch

Rating
???

Track mostly good, 50m was shit though. Squats, at the end of 1st set I mucked up / struggled replacing the weights on the pins and had to do more than just placing them there. I must have slightly strained my lats around T8-11, I didn’t notice it at first but did during / after the second set so decided to stop. It was more a dull tightening than anything else and I don’t think it is really that bad. I did some RDLs to give it a bit of a stretch and they were fine. Noticed a decided lack of ROM on stretches and rested on the floor with ice packs for 30 minutes after that. As I have said I really don’t think it is a major and should be back to normal in a few days.

Auto Reg rating
+2

med ball & abs

Military press
3 min rec
35 x 3, 40 x 3, 45 x 4 :o

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike 60 mins

Stretch

Rating
8.5

as expected my back is recovering very quickly. Was quite stiff first thing but once I got up and about got better. I expect it will be good as gold in a few days. :cool:

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 :cool:

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% :cool: 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.

http://www.stuff.co.nz/4095395/7-1-earthquake-photos

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