It's still all about me

Auto Reg rating
+2

S/set with 60 sec between reps
Military press 5s x 8r x 37
Pull ups 5s x 8r
Dips 5s x 8r

Conditioning
20 min jog & L + S tempo

abs

stretch

EMS
35 mins hamstring & calves
35 mins ITB

Rating
8.5 :cool:

Auto Reg rating
0

Grass
1 x 10m walkback
1 x 20m 2 mins rec
1 x 30m 3 mins rec
1 x EFE 5 min rec

2s x 180+120 walkback / 25 mins rec

Med ball

overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2

abs

stretch

Rating
8

Auto Reg rating
+2

Track
3 x 10m walkback
3 x 20m 2 mins rec
3 x 30m 3 mins rec
3 x 40m 4 min rec
3 x flying 30 8 min rec

Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2

Squats
3 min rec
5 x 70
8 x 85, 6 x 97, 4 x 105, 3 x 110, 2 x 117, 1 x 122, 8 x 105

S/set with 60 sec between reps
Incline DB press 5s x 8r x 27db
GM 5s x 8r x 70
1 arm db row 5s x 8r x 37db

abs

stretch

Rating
7.5

Auto Reg rating
+4

Conditioning
20 min jog & 3 x 3 x 300 tempo

abs

stretch

Massage

Rating
8

trained at 6am.

What time do you get up, John? How long before you start training?

Usually I wake about 5.45 but today was 4.30 (was 3.20 yesterday :rolleyes:) got up at 5.30 as one of my rules is not to get up before then.

6 am training isn’t that common but I am flat out at work and could only get a massage at 1pm today and never like to train later the same day. This allowed me to stay and work till 7.30pm.

Auto Reg rating
0

Conditioning
20 min jog & L tempo

abs

stretch

EMS
35 mins hamstring & calves
35 mins ITB

Rating
7

You are a machine John!

You really are !! Do you feel awake when you get up so early? Or are you cursing life while doing it? :stuck_out_tongue: Maybe I’m trying to ‘beat youth’, but sometimes I wish the day came when I would need less sleep, to get more things done. :rolleyes: Were you always like this? :eek:

I’m not a machine at all, I just think I am :stuck_out_tongue: and at times act like I am …well when I’m not being a shitty prick which was about 3x in the past week. :mad:

Firstly waking at those real early times isn’t by choice and is not something I enjoy, it is stress related due to all the things I have to sort out. I have a 30 minute relaxation audio that I set up beside my bed so if I do wake up I listen to that which helps as otherwise my mind races which drains me. Listening to the audio and even dozing afterwards helps.

Secondly I am usually asleep between 10.15-10.30 so waking at 5.45 ish is 7-7 1/2 hours which isn’t out of the ordinary. Being up after 11pm really knocks me. I went for a period of about 18 months a few years ago where I averaged about 5 1/2 hours, :o that was when I set up the not up before 5.30am rule.

Wednesday (3.20am) was fine, Thursday (4.20) I felt great and that was after I had done work at home from around 9-10.30pm the night before.

Generally I take pretty good care of myself which helps too and I don’t crash and burn so much. I was quite tired last night (Friday) though but I had a good 7 hours sleep (helps as I sorted heaps out at work Thursday & Friday) and will chill a bit today so expect to firing on all cylinders tomorrow :cool:

I have always been a morning person and when I was younger and playing competitive golf would routinely play 36 hole in a day tournaments on 6 hours sleep without any issues.

Planning post season just about complete and major thanks to Boldwarrior! :cool:

Auto Reg rating
+6 :slight_smile: 8.5 hours sleep till 6.50am :stuck_out_tongue:

Races
100m @ 14.57 -0.4
30 mins
200m @ 29.52 +1.2 best time for 2 years
20 mins
60m 8.97 -0.3 SB by 0.27:cool:

Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2

20 min block, Squats :confused:
70 x 5
100 x 8, 8, 7, 8, 8, 6 = 45

15 min block, Military Press
40 x 6, 5, 5, 4, 4, 3, 3, 4 = 34

15 min block
Pull ups BW x 10, 8, 9, 8, 7 = 42
Glute Bridge 80 x 10, 10, 10, 10 = 50
Dips BW x 10, 10, 10, 9, 8* = 47

abs

stretch

EMS
35 mins hamstring & calves
35 mins ITB

Rating
9.5

absolutely stunning morning, high teens C and sunny with minimal wind. Felt great and will actually see how next week goes as racing on a Sunday again and it might be that I makes Saturday a rest day when not racing :eek: The reason being that it gives me a day to recoup from a busy week. Means I have to do conditioning on a Friday but I expect I’ll be fresher for the speed work on a Sunday than on Saturday.

Races felt miles better and it shows how far I’ve regressed as that 200m although my best for exactly 2 years it is still over a second slower than that time (28.35 +0.6).

I’ve been thinking a fair bit about my weights programme and tried something today which I like …A LOT. Instead of sets and reps I simply allocate time and start my watch on countdown then change the mode to another setting so I have no idea how long gone / left. I then do as many reps (never to failure) and rest as long as I feel is right in that block so it could be 30 sec or 2 or 3 mins, I have no idea. If the rest isn’t enough then the reps drop. It is the ultimate self regulating session. I may even try it with some of my tempo sessions.

As a comparison with what I normally would have done.

The squats were at 70% and I’d have previously done 5s x 8r with 3 mins rec so I did 5 more reps and if we say each set is an average of 30 seconds (but it may be a bit more) that would be about 21.5 minutes probably close to 22 so 5 more reps in 2 minutes less!

The Military Press was about 80% and I would have done 5 x 5 with 3 mins rec which would have taken basically the same 15 minutes. Instead today I did an extra 9 reps!

The circuit would have been 5s x 8r with 1 min between sets so 40 reps in about 22.5 minutes yet today was 2, 10 & 7 reps more in about 7 minutes less! NOTE the last set of dips started after the 15 mins. My rule is if the block ends I must finish that rotation. In the case of the others I finish that set but that never occurred today.

Well done, John!

Thanks, at least its progress! :cool:

Mon 14 March

Auto Reg rating
0

Conditioning
L tempo & 20 min jog

abs

stretch

Rating
7

did the tempo ‘self regulating’ and it was approx 3 minutes less than usual.

Here are some pics of daughter M

Auto Reg rating
+2

Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2

Hills
10 x 10m walkabck rec
2 1/2 mins
10 x 20m walkback rec
5 mins
10 x 30m walkback rec

20 min block, Squats
70 x 5
100 x 8, 8, 8, 6, 7, 7, 5 = 49

15 min block, Bench
72 x 3, 3, 3, 3, 3, 3, 3, 2, 3, 2 = 28

15 min block
1 arm db rows 35db x 8, 8, 8, 8 = 32
GM 75 x 8, 8, 8, 8 = 32
Iron Cross 5 plates x 10, 10, 10, 10* = 40

abs

stretch

Rating
8

started off season training as got the draw for Sunday and it is
9.30am 100m
9.55am 300m
10.15am 60m

now I’m probably more of a morning person than most but stuff that. If there had been a 200m or 400m probably but doesn’t mean that much, would rather train.

HUGE thanks to Bold the offseason is pretty well sorted it will be

mid March to mid July
2 days short speed & weights (includes hills & sleds), 3 days conditioning

Mid July to Mid August
2 days short speed & weights, 1 day conditioning, 1 day L-S (2 x 600 down to 2 x 450m reps) & 1 day long hills

Mid August to mid September
1 day short speed & weights, 1 day conditioning, 1 day S-L (2 x 5 x 60 to 2 x 2 x 150) & weights, 1 day 6 x 200, 1 day sprint ladder

mid September to Mid October
1 day short speed & weights, 1 day conditioning, 3 days race prep (2 x 200+200 & weights, 2 x 240 + 3 x 60, 2 x 150 + 150)

Mid October
start races

:cool:

Auto Reg rating
0

am

EMS
35 mins hamstring & calves
35 mins ITB

pm

Conditioning
20 min jog & 3 x 3 x 300 tempo

stretch

Rating
7

Auto Reg rating
+2

am

abs

Conditioning
20 min jog & L tempo

stretch

Rating
8

did some analysis of self regulating tempo today as follows
ave 100m rep = 22.63 sec
min 100m rep = 21.65
max 100m rep = 23.43
ave 200m (with turnaround) rep = 48.57 sec
Min 200m rep = 47.09
Max 200m rep = 49.91
ave short rest (previously timed as 30 sec) = 32.29 sec
Min short rest = 24.39
Max short rest = 42.44
Ave long rest (previously timed as 60 sec) = 42.21 sec
Min long rest = 39.14
Max long rest = 44.91

well it was interesting to me :stuck_out_tongue:

Auto Reg rating
+6 :slight_smile:

Track
4 x 10m sled walkabck rec
4 x 20m sled 1 min rec
4 x 30m sled 90 sec rec

4 x EFE 4 min rec

Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2

Plyos
Jump onto Pole Vault mats x 5
10 x single / 5 x double stair combo x 5 60 sec rec between combo’s

20 min block, Squats
70 x 5
107 x 7, 7, 7, 7, 7, 5, 6 = 46 (7kg more than last week, 1 more rep & 1 more set)

15 min block, Military Press
40 x 5, 5, 4, 4, 3, 4, 3, 2, 3, 2= 35 ((same weight as last week, 1 more rep & 2 more set)

15 min block
Pull ups BW x 10, 10, 8, 8, 8 = 44 (2 more)
Glute Bridge 80 x 10, 10, 10, 10 = 50 (same)
Dips BW x 10, 10, 10, 10, 8 = 48 (1 more but all completed in block which didn’t happen last week)

abs

stretch

EMS
35 mins ITB

Rating
9.5 :cool:

Auto Reg rating
+6

Hurdles
10 hurdles
6 x walkover
6 x over / under

Conditioning
L tempo & 20 min jog

abs

stretch

massage

Rating
9

tempo time was 16.01.67… that is just silly as it was comfortable. Will give it a few weeks then add in S as well so I get around 23-24 mins total.

Wed 23 March

Auto Reg rating
-2

Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2

Hills
10 x 10m walkabck rec
3 mins
10 x 20m walkback rec
6 mins
10 x 30m walkback rec

20 min block, Squats
70 x 5
107 x 7s x 7r = 49

15 min block, Bench
72 x 3, 3, 3, 3, 3, 2, 3, 3, 2, 2, 2 (last rep after alarm) = 29

15 min block
1 arm db rows 35db x 4s x 10r = 40
GM 75 x 4s (last set after alarm) x 10r = 40
Iron Cross 5 plates 4s x 10r (last set after alarm) = 40

abs

stretch

EMS
35 mins on ITB
10 mins on hams & calfs

Rating
8.5

Thurs 24 March

Auto Reg rating
+2

am

abs

Conditioning
20 min jog & 3 x 3 x 300 tempo

stretch

Rating

7

Auto Reg rating
+2

abs

Conditioning
20 min jog & L tempo

stretch

Rating
7.5

broke my 5.30am rule as had to help at Nationals and be there at 8 so up at 4.45 (woke then) and strated abs at 5.15am, helps I bought a headlamp last weekend and it is sweet :cool: http://www.simplyhike.co.uk/products/Petzl/eLITEPlus.aspx