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21

11.30AM - Hill Sprints

Warm-up (see first post)

4 x 6 x 15m (200m walk rest b/w sets)

12.30PM - Weights

Back Squats (deep) - 75kg x 4, 65kg x 4, 55kg x 12
CG Flat Bench Press - 60kg x 10 (PR +2 reps) , 60kg x 6, 50kg x 12
Hammer Grip Pull-ups - BW x 9 (PR +2 reps), BW x 6, BW x 4
Reverse Lunges (barefoot) - 55kg x 10, 50kg x 10

9.30PM - Foam Roller

As per “Feel Better For 10 Bucks” - http://www.t-nation.com/readTopic.do?id=475832

10.30PM - Glute activation + Static stretching

Glute activation - single leg glute bridges - 2 x 10 per side and side lying clam - 2 x 20s

Static Stretching - quadricep and HF stretch - 2 x 20s and piriformis stretch - 2 x 20s

Diet

9.00
2 egg chilli, garlic, onion and coriander omlette
1 W/W toast
1 cup of sustagen + coffee w/ milk (mocha)

12.00
1 MRP shake

3.00
1 bowl of tuna pasta salad w/ boiled egg, peas, sweetcorn, carrots, potatoes, broccoli, tomatoes, onions, capsicum etc.

7.20
2 Salmon steaks
3/4 plate of mixed veges (sweet potatoes, broccoli, carrot)

11.00
1/2 tub of CC
1 cup of milk
handful of almonds

22

My training has taken a new direction. After being stuck in a plateau with my squats, I’ve decided to do a total overhaul with my training and focus on fully correcting my lordosis, so not only my squat goes up, but I can improve my sprinting speed and hopefully get more of an arch back into my foot so I don’t have to wear those damn orthotics anymore.

Goals are to improve strength in the gluteals, hamstrings (work towards performing GHRs) and abdominals (work towards smashing the leg lowering test and janda situps) and improve flexibility in the HF/quadriceps, hip rotators (and to a lesser extent the lumbar erectors). Another goal (unrelated to what I’ve mentioned above) is to be able to do 3x10x100m @ 75% tempo sessions by August/September.

10.00AM - Sprints

Warm-up (new)

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Foam Roller (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
2 x 100m @ 65-75%
3 x 20m hills

5 x 20m (push up start, mountain climber start, 4 pt stance start- 2 mins rest b/w reps)
4 x 30m (push up start, mountain climber start, 4 pt stance start - 3 mins rest b/w reps)

First few sprints were good, but the rest weren’t as good.

11.20PM - Weights

Snatch Grip Deadlifts - 70kg x 5,3, 65kg x 4
Neutral Grip Chin ups - BW x 7,4,3
Scissor Hip Extensions - 2 x BW x 20
Plate Drags - 15kg x 15, 20kg x 5
Diamond Push ups - BW+10kg x 4,4,5
Plate Loaded Front Squats - 10kg x 13,10,7

Good session. Focus is on technique over weight in this period, moreso than ever.

Also did a foam roller, static stretching, activation session (similar to warm-up) in the evening.

23

Missed doing tempos on Tuesday as it’s an absoulte bitch of a day to find time to train with class starting early (and compounded now that my warm-up is longer, it gets darker much quicker and the daylight saving trial has ended)

11.00AM - Sprints

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Foam Roller (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
2 x 100m @ 65-75%
3 x 20m hills

4 x 40m (push up start x 2, mountain climber start, 4 pt stance start - 3 mins rest b/w reps)

Went well.

12.20PM - Weights

Zercher Squats - 65kg x 2, 60kg x 3, 55kg x 5
BB Step Ups - 2 x 40kg x 5, 35kg x 5
BB Rows - 60kg x 6,5,5
One arm push up isometric holds - 2 x 20s
Kneeling Squats - 2 x 75kg x 15
Unilateral Hamstring Curls - 5kg x 15,9

Overloaded on Zerchers by accident.

24

5.30PM - Tempo Runs

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

3 x 4 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)

First time I’ve done tempo for a while and it showed : :o

25

Hey bro, don’t know if you still remember me, i’m Ben from athletes.com.

Anyway, training’s looking pretty good. How’s sports coming along for you?

26

Hey Ben,

Yeah I remember you. I haven’t been to athletes.com for yonks, the place seemed ‘dead’ last time I visited (all that spamming probably pissed a lot of people off).

Not playing any sport competitively this year as I missed pre-season for footy (looking to play again next season), so ATM it’s just training for me. Might take up some recreational sports like touch rugby or indoor soccer once they start up at college.

27

11.00AM - Weights

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

Snatch Grip Deadlifts - 75kg x 3, 70kg x 4,2
Neutral Grip Chin ups - BW x 7,4,2
Pull Throughs - 30kg x 15, 35kg x 15
Unilateral Hamstring Curls - 5kg x 12,9
Diamond Push ups - BW+10kg x 6,4,3
High Cable Crossovers - 2 x 10kg x 15

Supposed to do a hill session after, but ran out of time.

28

It’s been a while for me too.

Well, take the time to train up then. That’s what I’m probably going to do - probably not going to play rugby this year, so to focus on training.

29

5.30PM - Tempo Runs

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

3 x 4 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)

Slighlty easier than last tempo session.

30

10.40AM - Sprints

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Foam Roller (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, gastroc, abductors) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
3 x 100m @ 65-75%
3 x 20m hills

6 x 10m (push up start x 2, mountain climber start x 2, 4 pt stance start x 2 - 1 mins rest b/w reps)
6 x 15m (push up start x 2, mountain climber start x 2, 4 pt stance start x 2 - 1.5 mins rest b/w reps)

Grip on the ground wasn’t very good, which affected some of my starts, as it was a bit dewy (was wearing trainers). Might try wearing football boots if its like this next time.

11.40AM - Weights

Zercher Squats - 65kg x 4, 60kg x 3, 55kg x 5
BB Bulgarian Split Squats - 45kg x 5, 40kg x 5
Cable Rows - 55kg x 3, 50kg x 5, 45kg x 7
Diamond Push ups - BW+10kg x 7,4,3
Kneeling Squats - 2 x 80kg x 15
Unilateral Hamstring Curls - 5kg x

Solid session.

31

lol, yeah, i hear yeah! I just started getting back into outdoor tempo circuits again and I could really feel it!

although, I can also feel how much easier it is becoming to increase the tempo sessions as well.

Keep up the good work!

32

i do my tempo like that except instead of 50m walks i do 30sec rest btw reps and 1 min btw sets.Man you feel it after you completed a total of 1000m

33

Thanks Smarrs.

4.35PM - Tempo Runs

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

3 x 4 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)

Concentrated on ‘stepping over’ more.

34

11.20AM - Weights

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
3 x 100m @ 75%
2 x 20m Running As
2 x 20m Skipping Bs
3 x 15m uphill

3 x 20m (push up start, mountain climber start, 4 pt stance start- 2 mins rest b/w reps)
3 x 30m (push up start, mountain climber start, 4 pt stance start - 3 mins rest b/w reps)

Mixed bag, a couple of good starts, couple of bad starts. Will have to try using football boots next time.

12.20PM - Weights

Snatch Grip Deadlifts - 80kg x 4,2, 75kg x 3
Regular Chin ups - BW x 5,3,2
Pull Throughs - 2 x 40kg x 15
Unilateral Hamstring Curls - 5kg x 20, 10kg x 5
Decline Diamond Push ups - BW+5kg x 7,7,6
High Cable Crossovers - 2 x 15kg x 12

Amazing how much difference stretching the quads made before doing hamstring curls. Excellent session overall.

35

4.50PM - Tempo Runs

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

5 x 100m, 2 x 4 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)

Upped the volume, felt a bit fatigued in the middle, but not so much at the end for some weird reason…and I wish people would learn not to throw their dogs ball in my fucking path when I’m running (happened about 4 times during the session) :mad:

36

11.00AM - Weights

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Foam Roller (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, gastroc, adductors) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

Zercher Squats - 65kg x 6, 65kg x 4, 60kg x 4
BB Bulgarian Split Squats - 45kg x 5, 45kg x 5
Face Pulls - 30kg x 8, 25kg x 12, 25kg x 10
Diamond Push ups - BW+12.5kg x 4,4,2
Kneeling Squats - 2 x 85kg x 15
Unilateral Hamstring Curls - 10kg x 8, 10kg x 5

Decent session.

6.30PM - Hill Sprints

Static stretching (HF/quads, gastroc, adductors) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each

3 x 10 x 15m (walk back recovery b/w reps, 400m walk b/w sets)

Good session, but didn’t do the full warm-up for time reasons. Thankfully the lights were on (some soccer clubs were training) so I didn’t have to do the session in the dark.

37

4.30PM - Tempo Runs

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each

5 x 100m, 2 x 4 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)

Much easier this time round.

38

12.20PM - Weights

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
4 x 100m @ 75%
2 x 20m Running As
2 x 20m Skipping Bs

4 x 40m (push up start x 2, mountain climber start, 3 pt stance start- 4 mins rest b/w reps)

I’m not very good with the 3 pt stance yet. Other starts were good.

2.40PM - Weights

Snatch Grip Deadlifts - 85kg x 2, 80kg x 4,2
Regular Chin ups - BW x 7,5,3
Pull Throughs - 45kg x 14,12
Unilateral Hamstring Curls - 10kg x 10,7
Decline Diamond Push ups - BW+7.5kg x 5,4,3

Decent session. Didn’t do abs at the end so I’ll probably do them tonight.

39

Had a bout with the flu over the past 2-3 days hence the reason for no training. Still have the damned runny nose though!

10.30AM - Hill Sprints

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Foam Roller (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, gastroc, adductors) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20

3 x 10 x 15m (walk back recovery b/w reps, 400m walk b/w sets)

Solid session.

6.45PM - Weights

Warm-up

Static stretching (HF/quads, gastroc, adductors) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each

Zercher Squats - 70kg x 4,3,1
BB Bulgarian Split Squats - 45kg x 5, 45kg x 5
BB Rows - 65kg x 5,4
Diamond Push ups - BW+12.5kg x 5,4
Kneeling Squats - 2 x 90kg x 10
Unilateral Hamstring Curls - 10kg x 11,9

Solid session, as well.

40

4.30PM - Tempo Runs

Warm-up

Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each

5 x 100m, 8 x 100m, 5 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)

Damn! What a session. Running felt almost effortless, like I was gliding over the turf… a great feeling. Was supposed to do 2 x 500m, 1 x 400m, but I just wanted to keep running in the second set :D. Probably could’ve kept running even more, as I wasn’t as ‘stuffed’ at the end of the session like I normally am, but decided to cut it short as it was getting dark.

Was supposed to do this yesterday, but left it till the afternoon (studied in the morning) when there was too much footy on TV, which I didn’t want to miss :o