10.40AM - Hill Sprints
Warm-up (see OP - without sprints)
3 x 10 x 15m (400m walk recovery b/w sets)
11.40PM - Weights
Regular (double overhand) deadlifts - 100kg x 6,4,3
1 Arm Corner Rows - 2 x Bar+12.5kg x 8
Full Contact Twists - 30kg x 8,6
Solid sessions, but the left hammy didn’t feel too good (bit sore) during and after.
9.30PM - Weights
Warm-up (see OP)
Bulgarian Split Squats - 40kg x 8, 45kg x 4,3
Push-ups - BW+15kg x 4 (CG), BW x 27,13,7
Pull Throughs - 3 x 40kg x 10
Bar Rollouts (on knees) - 2 x 30kg x 8
Skipped tempo yesterday because the left hammy didn’t feel too good. Feeling a bit better today and a fair bit better after the weights session, surprisingly. Upper body must have fallen asleep training so late, so I did some rep work instead.
[u]12.00PM - Tempo Runs
[/u]Warm-up (see OP - without sprints)
3 x 8 x 25m @ 70-75% (12m walk b/w reps, 25m walk b/w sets)
Left hamstring felt fine during the session, but a bit sore a couple of hours after.
11.30AM - Hill Sprints
Warm-up (see OP)
3 x 10 x 15m (400m walk recovery b/w sets)
12.30PM - Weights
Back Squats - 65kg x 3,2, 60kg x 4
CG Incline Bench Press - 45kg x 6,6,4
Medium Grip Pull Ups - BW x 8,5,3
Anti Rotation Standing Chops - 2 x 5kg x 12
Left Hamstring was a bit sore during the sprints (not the middle head which I tore, but the one closer to the groin), but feels fine now.
11.30AM - Hill Sprints
Warm-up (see OP)
3 x 10 x 15m (400m walk recovery b/w sets)
12.30PM - Weights
Back Squats - 65kg x 3,2, 60kg x 4
CG Incline Bench Press - 45kg x 6,6,4
Medium Grip Pull Ups - BW x 8,5,3
Anti Rotation Standing Chops - 2 x 5kg x 12
Left Hamstring was a bit sore during the sprints (not the middle head which I tore, but the one closer to the groin), but feels fine now. Nothing serious.
5.00PM - Tempo Runs
Warm-up (see OP - without sprints)
3 x 10 x 25m @ 70-75% (12m walk b/w reps, 25m walk b/w sets)
Went smoothly.
10.40AM - Hill Sprints
Warm-up (see OP - without sprints)
3 x 10 x 15m (400m walk recovery b/w sets)
11.00PM - Weights
Warm-up (see OP - without sprints)
Snatch Grip Deadlifts - 80kg x 3, 75kg x 3, 70kg x 3
Cable Rows - 45kgf x 8,7,5
High Cable Woodchops - 30kg x 8,6
I really don’t like doing cable rows, but I need some variety as I don’t have access to DBs at home. Woodchops were limited a bit in ROM because I’m using the multi-gym set-up (tower isn’t quite high enough).
4.00PM - Tempo Runs
Warm-up (see OP - without sprints)
3 x 4 x 50m @ 75% (25m walk b/w reps, 50m walk b/w sets)
No problems.
3.00PM - Hill Sprints
Warm-up (see OP)
FLAT SPRINTS: 5 x 5m (various starts: standing, medball accel x2, falling, push-up)
HILL SPRINTS: 3 x 10 x 15m (400m walk recovery b/w sets)
4.30PM - Weights
Reverse Lunges - 50kg x 7,6,5
Weighted Decline Push-ups - BW+15kg x 6,4, BW+10kg x 4
Single Leg RDLs - 2 x 25kg x 5
DB Rollouts (on knees) - 2 x 7.5kgDB x 8
Good to finally start flat sprints again. First time trying medball accels, so will have to give them some work.
12.00PM - Weights
// Low Bar Box Squats - 75kg x 1, 70kg x 3, 65kg x 3
CG Incline Bench Press - 50kg x 4,4,3
Medium Grip Pull Ups - BW x 9,6,4
Anti Rotation Kneeling Lifts - 2 x 5kg x 8
Tightness/minor strain in the left hamstring from Wednesday session (only noticed it the day after), so I didn’t want to risk it with any sprinting.
Have too fix my squatting technique, I think my numbers are too low because I haven’t been sitting back enough (involving the hip musculature more) and using a high bar positioning instead of low bar which I tried today.
11.00AM - Hill Sprints
Warm-up (see OP - without sprints)
3 x 10 x 15m (400m walk recovery b/w sets)
6.00PM - Weights
Warm-up (see OP - without sprints)
Snatch Grip Deadlifts - 85kg x 3, 80kg x 3, 75kg x 4
Cable Rows - 50kgf x 6,4, 45kgf x 8
High Cable Woodchops - 2 x 15kgf x 8
5.00PM - Tempo Runs
Warm-up (see OP - without sprints)
3 x 6 x 50m @ 70-75% (25m walk b/w reps, 50m walk b/w sets)
Tightness in the right hammy. Minor strain I’m thinking, so a couple of days rest.
10.45PM - Weights
Warm-up (see OP - without sprints)
CG Incline Bench Press - 50kg x 6,4,4
Medium grip pull-ups - BW x 7,3,4
Decline Push-ups - BW+17.5kg x 6,4, BW+15kg x 6
Decent session. Not happy with the MGPU though.
11.00AM - Medball Throws + Hill Sprints
Warm-up (see OP - without sprints)
Underhand Forward Medball Throws - 10lbs x 5
Chest Pass - 10lbs x 5
2 x 10 x 15m (400m walk recovery b/w sets)
Good session. The medball throws were good fun.
12.00PM - Weights
// Back Box Squats - 75kg x 3, 65kg x 5,3
Reverse Lunges - 55kg x 5,5,4
Single Leg RDLs - 35kg x 6,4
I felt a bit exhausted from last nights weights, so not the best weights session.
11.00AM - Hill Sprints
Warm-up (see OP - without sprints)
3 x 10 x 15m (400m walk recovery b/w sets)
10.00PM - Weights
Deficit Deadlifts (9cm bricks) - 100kg x 6,4,3
Pendlay Rows - 50 x 6, 45 x 5, 40 x 9
Deadlifts were good, hopefully I can get some more 20kg plates this week, so I can do heavier sets.
12.00PM - Weights
Bulgarian Split Squats - 50kg x 4, 45kg x 3, 40kg x 5
Decline CG Push-ups - +15kg x 2, +10kg x 4,2
Romanian Deadlifts - 85kg x 7,5
Decent session. BSS went pretty well, weight felt heavy. RDLs were good though the ROM is quite restricted, might have to try them off the blocks once I can nail 100kg.
4.00PM - Weights
Zercher Squats - 75kg x 5,4,3
CG Flat Bench Press - 60kg x 5,3,2
CG Chin Ups - BW x 10,6,4
Half Kneeling Lifts - 10kgf x 4, 5kgf x 12
Good session. Zercher’s felt easy, so I’ll probably have a shot @ 85kg next week. Hammies still a bit too sore (from weights this week) for sprinting.
1.30PM - ME Sprints + Hill Sprints
Warm-up (see OP - without sprints)
Underhand Forward Medball Throws - 10lbs x 5
Chest Pass - 10lbs x 5
FLAT SPRINTS: 5m x 5 (various starts inc. goal post falling starts, falling starts, medball accels, standing) - 30s recovery
10m x 7 (various starts inc. goal post falling starts, falling starts, medball accels, standing) - 1 min recovery
HILL SPRINTS: 2 x 10 x 15m (300m walk recovery)
Good to get back to flat sprints, no hassles there although will need a bit of work to get my technique back.
2.30PM - Weights
Zercher Squats - 85kg x 2, 80kg x 4,3
CG Flat Bench Press - 65kg x 3, 60kg x 3, 55kg x 5
CG Chin Ups - BW+5kg x 5,3,3
Romanian Deadlifts - 90kg x 6,5
Half Kneeling Lifts - 15kgf x 4, 10kgf x 10
Not too bad.
10.30AM - ME Sprints + Hill Sprints
Warm-up (see OP - without sprints)
FLAT SPRINTS: 5m x 4 (various starts inc. goal post falling starts, falling starts, mountain climber, push-up) - 30s recovery
10m x 10 (various starts inc. goal post falling starts, falling starts, mountain climbers, push up, backpedal, standing) - 1 min recovery
HILL SPRINTS: 10 x 15m
Didn’t intend on training as I had some DOMS from last session, but felt better after the warm-up. Absolutely pissing down, so couldn’t do any medball stuff.
1.30AM - Weights
Snatch Grip Deadlifts - 95kg x 2, 90kg x 3, 85kg x 3
Pendlay Rows - 60kg x 3, 55kg x 5, 55kg x 4
Landmine Twists - 2 x Bar+10kg x 5
Nice late session. Pretty pleased with the SGD.
11.30AM - ME Sprints + Hill Sprints
Warm-up (see OP - without sprints)
FLAT SPRINTS: 5m x 3 (various starts inc. goal post falling starts, falling starts, mountain climber, standing) - 30s recovery
10m x 3 (push-up start, goal post falling start, medball accel) - 1 min recovery
15m x 4 (various starts inc. goal post falling starts, mountain climber, standing, back pedal start) - 1.5 min recovery
HILL SPRINTS: 10 x 15m - walkback recovery
Didn’t intend on training as I had some DOMS from last session, but felt better after the warm-up. Absolutely pissing down, so couldn’t do any medball stuff.
12.30PM - Weights
Cable Deadlifts - 2x 75kgf x 10
Flat Bench Press - 75kg x 1, 70kg x 2, 67.5kg x 1
WG Chin Ups - BW x 8, BW x 5, BW x 3
Single Leg RDLs - 45kg x 6,5
Not the best weights session.