Auto Reg rating
+2 Track :eek:
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m blocks walkback rec
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
2 x 40m blocks 4 min rec
2 x 50m blocks 5 min rec
3 x EFE 4 min rec
Power Clean
3 mins rec
3 x 60, 62, 65
S/set with 90 sec between reps
Squat 5s x 3r x 80
Standing db press 12db x 12, 10, 8, 6
1 arm db swing
90 sec rec
3s x 5r x 22db
Single leg hip thrust
90 sec rec
2s x 8r
S/set with 60 sec between reps
Curls 2s x 8r x 32
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
all fine body wise although ran out of puff on last few reps at track. Fine to 40m but the 50s were a bit so so.
Really not sure what I will end up doing, am enjoying the variety at present and will see how things go. Intend racing and think I should be ok but not sure whether to do 100 / 200 or some 400’s. I’ll see how things develop.
Hills…again :rolleyes:
3 x 10m walkback
3 x 20m 2 min rec
3 x 30m 3 min rec
3 x 40m 4 min rec
3 x 50m 5 min rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
Hang Snatch
90s rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 80 x 12, 10, 8, 6
Incline db press 3s x 5r 25db
Iron cross
90 sec rec
2s x 5r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
calf all fine. I actually think the issue is caused by lack of calf endurance. When it ‘goes’ it appears to be related to fatigue in that rep. I did a high volume acceleration session last Saturday with absolutely no issues but at 260m it went. It is the same spot all the the time so obviously a weak area that it appears I will have to work on with very high rep calf raises from the floor.
= 30 sec re
100+100+100++
100+100+160 cramp / strain
Bike
70 mins hill circuit (reverse)
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
thought I would see how tempo went and it was interesting as the 100’s were a comfortable 70-72% with absolutely no issue then BANG which is in keeping with my theory. In an odd way I was pleased as I actually have an idea what to do know to treat it. …hahahaha shit I’m funny sometimes
John - im wondering how Tight or Sore or Weak your Tibilias Anterior muscle is? Here
When clients keep getting sore calfs, no matter how much stretching etc they do, then i always 1st go and look at this muscle. (there might be other issues, but i rule this one out 1st)
Foam rolling works a treat - typically you’ll find the extreames sore, either up top near your knee or lower near your ankle (typically).
Self massage
Tens
Then you need some strengthening
a 10lb sledge hammer works great as the handle prevents you from sitting in a bunched up position.
i go for 20reps - thereabouts.
wk 1 - i keep away from the burn
wk 2 - do about 3-4 reps into the burn
wk 3 onwards, go for broke
Its a stability muscle, and if you burn it right away in reps, you wont be able to walk…
As for stretching it, most Thigh stretches tend to do a good job at the same time.
Oh - and if you can, (access) HEAVY calf raises help too - more so with a 3-4second pause at the very bottom Stretch postion - doing around 10reps or so, not really focusing on the top full range, your more after getting the muscle working with heavy weight and full stretching. I got up to some serious heavy weight myself, and calfs grew maybe 1cm… Calfs love it.
Oh - yeah, and Golf ball foam rolling on your FEET arches. yeah baby yeah, feels awesome
oh, sorry man silly me
basically, your sitting down on a chair, your Heel up on a step or brick or such so that you can pivot your foot up and down (your heel is the pivot point). Place the weight (or hammer) on your toes, then pivot your foot up and down, holding onto the weight for support.
Or you can use your other foot as the Brick or Step??
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2s x 4r x 80m walkback / 20 min rec
Squat
3 mins rec
3 x 70, 80, 90, 100 put 110 on my back but couldn’t be stuffed
S/set with 90 sec between reps
Chins 5s x 3r
O/Head squat 30 x 12, 10, 8, 6
S/set with 90 sec between reps
SLDL 3s x 5r x 75
1 arm db row 2s x r5r x 37db
Grass
3 x 10m walkback calf fine
3 x 20m 2 min rec calf fine
3 x 30m 3 min rec calf fine
3 x 40m 4 min rec calf fine
3 x BFH (Buildup, Fast, Hold) calf fine
woo hoo, no probs
Deads
3 mins rec
3 x 80, 90, 100
NO!!! a very slight tightening in lower back / obliques so stopped and iced. I would normally doubt it is serious and expect it to clear in a few days but my injury judgment is pretty shit just lately…:o
5.15pm yep I was right back will be absolutely fine in a couple of days In fact it feels pretty much right now. I’ll do some easy rowing then a bike to help with things.
5.20 hmmm back has tightened right up after that 3 mins rowing :o
Still confident it’ll be fine but damn I’m making some stupid decisions lately :rolleyes:
