Luca's Training Journal

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1

Hill work will follow the program outlined in the GPP DVD, with track work beginning in week 4.

Weight training will follow a four day p/wk schedule; two strength days and two supplementary days.

Strength days begin with an explosive movement, followed by a primary compound movement. Rep and sets for the compound movement will cycle around a total volume of 24 reps (3 x 8, 4 x 6, etc.), and the exercise will be changed roughly every 4 weeks.

Week of Monday, 4th of December

Monday

  • Hills (10m, 20m, 30m)

  • Weights;

Push press 4 x 6 @ 40kg (Heavy, struggled on last set)

Bench 3 x 8 @ 50kg (Heavy, failed on third set)

Inc. Bench 4 x 12 @ 30kg

One arm DB row 3 x 10 @ 15kg

OH DB Tricep Ext. 2 x 10 @ 20kg

Tuesday

  • Tempo (100,200) 2800m

  • No weights

Severe DOMS from Monday

Wednesday

  • Hills (10m, 20m, 30m)

Much easier session than Monday

Thursday

  • Tempo (100,200) 2500m

Friday

  • Upper body weights;

DB Chest press 3 x 8 @ 20kg

OH Tricep ext. 3 x 8 @ 20kg

2

Week of Monday, 4th of December

Monday

  • Hills (40m)

Cramps. Both Quads. First rep. :eek:

  • Upperbody Weights;

Bench press 3 x 8 @ 50kg

Push press 2 x 6 @ 40kg Still too heavy

Inc. bench press 12,12,10 @ 32.5

Chin ups 6,6,3

Seated row 3 x 12 @ 50kg

OH DB Ext. 2 x 10 @ 20kg

Tuesday

  • Lowerbody Weights;

Power cleans 6 x 3 @ 40kg No ping.

Squats 2 x 8 @ 60kg

Wednesday

OFF

Thursday

  • Warm up, run throughs, warm down

Friday

  • Upperbody weights;

DB Press 4 x 8 @ 20kg

Inc. DB Press 3 x 10 @ 17.5kg

Chins 5,4,3

LPD (Supine) 2 x 10 @ 60kg

Seated row 3 x 10 @ 50kg

DB Shoulder press 3 x 8 @ 10kg

Saturday

  • Lowerbody weights;

Clean pull from blocks (below knee) 8 x 3 @ 90kg

Front squat 4 x 8 @ 60kg

Power shrug, clean grip 2 x 6 @ 80kg

Power shrug, snatch grip 2 x 6 @ 80kg

3

On vacation for the week. Found weights in the shed.

Week of Monday, 4th of December

Monday

OFF

Tuesday

  • Upperbody weights;

Bench press 12,10,8,6 @ 46kg

Push press 4 x 6 @ 40kg

Bent over row 3 x 10 @ 40kg

DB Shoulder press 3 x 10 @ 10kg

DB Lateral raises 3 x 8 @ 10kg

DB Curls 3 x 10 @ 10kg

Wednesday

OFF

Thursday

Friday

Saturday