10 min warm up. 30 min physical - upper body weights.
10 min warm up. 15 min technical - [COLOR=DarkOrange]10 min general juggling, 5 min head juggling.[/COLOR]
Military press 25kg 10x2 with 4 min recoveries.
2 min rest.
One arm row 15kg 10x3 with 3 min recoveries.
2 min rest.
BB incline bench press 25kg 10x3 with 2 min recoveries.
2 min rest.
10 pull ups.
2 min rest.
Chin ups 10x3 with 2 min recoveries.
Seated shoulder press 6kg – 20.
Side raises 6kg - 10.
30 min warm up. 9 min physical - accel sprints. 10 min cool down.
50 min warm up. 35 min technical - maximun effort game. 10 min cool down.
98-100% sprints 10m x10 with 1 min recoveries
Duration = 144
Quality = 2
RPE = 3.25
Load = 612
This is probably the worst game I have played in my life. So dissapointing, because I know if I hadn’t overtrained before and that I knew what I know now, I would be so good. Must try to stay positive though. I can still acheive my dream. And my body was ok!
23 min physical - 400m pool tempo with maximun leg involvement.
23 min pool tempo, this time with maximum leg involvement, quite hard.
Duration = 23
Quality = 2.5
RPE = 3
Load = 69
Rhomboid was bad. Couldn’t even do any core work, very frustrating. I no I need therapy, my parents just won’t let me pay to have it done. It’s my money!
Went to see a psychologist about my mind and depression etc. He wasn’t very good, didn’t help me in any way.
Pushups 50x3 with 3 min recoveries.
Long break around an hour.
Pushups 50x3 with 3 min recoveries.
Pull ups 10x3 with 3 min recoveries.
Duration = 20
Quality = 2.5
RPE = 3
Load = 60
Hammy was still sore, and rhomboid improved slightly [pull ups where probably a mistake.] Right adductor was sore, from kicking yesterday [normal soreness].
20 min warm up. 90 min technical - team training. 10 min cool down.
Right adductor was extremely sore, worse then yesterday. It’s the minor part of the adductor though the part you stretch when your foot is facing out and you bend down. [I can’t really tell from the anatomy charts google provided.]
It’s normal soreness though so I’m not to bothered. My rhomboid felt o.k. My mind was o.k.
5 min warm up. 40 min physical - upper body weights.
35 min physical - core work. Included 500 reps of new exercise - ‘neck’ sitps. [The first core exercise on gpp essentials DvD].
Military press 25kg 10x2 with 3 min recoveries.
2 min rest.
Military press 15kg 10x2 with 2 min recoveries.
2 min rest.
WG lat pull down 20kg 10x4 with 2 min recoveries.
2 min rest.
Bench press 30kg 10, 10, 8 with 2 min recoveries.
2 min rest.
Pull ups 10x2 with 2 min recoveries.
2 min rest.
Chin ups 10x2 with 2 min recoveries.
30 seconds rest.
Standing DB shoulder press 6kg 15x2 with 30 second recoveries
35 min core work, including roughly 500 reps of ‘neck sit ups’ [the first exercise of core work on the gpp DvD], 10 mins of side plank lowering and the odd iso hold. Very hard.
Duration = 80
Quality = 3
RPE = 3.5
Load = 280
My hip flexor wasn’t to bad, but going to team training would have been a bad idea. Rhomboid was fine.
26 min physical - 10 min core work. 16 min pool tempo in creek - 420m, average amount of leg involvement.
1.20 min core work, including 10 min of side plank lower [2x5min] around 200 reps of ‘neck’ sit ups and a few core hold.
10 min core work - side plank lower.
420m pool tempo done in creek with average leg involvement.
60m freestyle x 3 with 1 min recoveries.
1 min rest.
30m breastroke with freestyle kick.
30m freestyle.
1 min rest.
60m backstroke x 3 with 1 min recoveries.
30 minute warm up. 10 min physical - accel sprints. 10 min technical - annual goal. 10 min cool down.
98-100% sprints 10m x10 with walk back recoveries.
2 min rest.
98-100% sprints 20m x3 with walk back recoveries.
Duration = 60
Quality = 3
RPE = 3
Load = 180
I would honestly say the worst day of my life. On my first sprint, as i deccelerated my left lower hamstring tightened up. I did the rest of my sprints but I shouldn’t have. Man I’m so sick of this. I knew I wouldn’t be able to go to afternoon training. My parents saw i was upset, and just basically told me to get over it. I got so upset, they had no idea what I’m going through. So I did something I really regret. I went in my room, grabbed a coat hanger, and started to gough at my right thigh. I feel so ashamed i did this. i know i have everything to look forward too, I can get 100%, it doesn’t even matter if i don’t become what I want to etc etc, but try telling that to someone who’s depressed. Anyway I had to go to hospital and got 5 stitches. The funny thing is, as I was cutting my leg, I could hardly feel a thing. Anyway seeing how upset my family where I felt like I didn’t deserve to live. Man I’m a selfish prick.
5 min warm up. 40 min physical - upper body weights.
40 min physical - core work including new medball exercises.
Military press 20kg 10x3 with 3 min recoveries.
3 min rest.
WG Lat pull down 30kg 8 , 3 min rest 20kg 10x2 with 2 min recoveries.
2 min rest
WG pull ups 8.
2 min rest.
CG pull ups 10.
2 min rest.
CG chin ups 10.
2 min rest.
Chin ups 10.
3 min rest.
Bench press 40kg , 8.
2 min rest.
Incline bench press 20kg 10x2 with 2 min recoveries.
2 min rest.
BB upright rows 20kg 10x2 with 3 min recoveries.
Side raises 10x2 with 1 min recoveries.
40 min core work including 3x20 WG pushups, 200 reps of ‘neck’ situps, 200 reps of medball pass around body, 100 reps of medball down and either side and 5 min of side plank lower.
Duration = 85
Quality = 3
RPE = 4
Load = 340
Much better day. Basically talked to my family about why I’m so fuck*d in the head. Getting therapy tommorrow, and going to see a counsellor next week. I understand why I get depressed, but I need professional help to overcome it. My parents agreed to let me get therapy until I’m 100% which is great!! I feel optimistic about the future - I’m going to fix my body and my mind.
Had therapy done by the ‘energy line’ man. Was very good, he says I have improved since the last time i saw him which is great. I am happy, I will get some regular therapy, and hopefully get up to see my chiro and exercise physiologist in the next few weeks. My mind was pretty good today. The therapist told me it would be a good idea to rest for the rest of the day, to gain the benefit from the treatment, so I dodn’t do core work like I had intended. No drama though.
5 min warm up. 46 min physical - some bodyweight work and core work.
36 min bodyweight work and core work including: 3x30 WG pushups with 1 min recoveries, 2x10 pull ups with 2 min recoveries, 100 reps of med ball down and either side, 200 reps of ‘neck sit-ups,’ 5 min side plank lower, 3 min plank.
Duration = 51
Quality = 2
RPE = 3
Load = 153
Yes finished updating! Wow that took a while. I have alot of questions about what I should do and who I should see, but I’ll leave that for another day. Well just quickly: I’m going to get myself 100% through therapy, and core work. Im going to see a counsellor for my mind. Im going to see a professional [don’t know who or where] about training, stretching etc etc. Basically someone I can talk to about my goals, how i want to remain at 100% and someone who I can explain to about training the charliefrancis way. Basically someone who can help me with my training program to reach my goals [physical and technical], and keep me 100% - someone who can look at my technical training/goals, physical goals/ training and can help me balance it all so I can remain injury free!
Anyway i will write more later about my questions on what I should do and who I should see to help me. I’m glad to have typed it all up and got it out the way.
20 min warm up. 72 min physical - 7 min accel sprints, 60 min upper body weights, 5 min abs.
4/3/06 Sunday
98-100% sprints 10m x10 with walk back recoveries.
Walk back recovery.
98-100% sprints 20m x3 with walk back recoveries.
Duration = 7 min.
BB bench press 35kg 10x4 with 2 min recoveries.
2 min rest.
Military press 20kg 10x4 with 4 min recoveries.
2 min rest.
WG lat pull down 20kg 10x5 with 2 min recoveries.
3 min rest.
10x CG chin ups.
3 min rest.
10x Pull ups.
3 min rest.
10x Chin ups.
3 min rest.
10x CG pull ups.
3 min rest.
10x Chin ups.
3 min rest.
BB upright rows 20kg 10x3 with 3 min recoveries.
Side raises 6kg 10x3 with 1 min recoveries.
5 min side plank lower.
Total Duration = 72 min.
Duration = 92
Quality = 3.5
RPE = 4
Load = 368
Weekly numbers:
[b]Daily average load = 208.43
Standard deviation = 159.57
Monotony = 1.31
Weekly Load = 1459.00
Strain = 1905.73
Average Resting HR = 43.00[/b]
Wow how things change. We got a phone call last night that my nana is really sick. So we are flying to england tommorrow. I was supposed to play a game today, but it got rained off.
With regard to my training today: I had a deep massage last night from my dad on my left hamstring and the area behind my kneecap. It was extremely sore today, but just the sort of thing you can run off. My left hamstring tightened ever so slightly on the last 2 sprints. I think it probably comes from being tight behind my kneecap. The sprints where done in pouring rain on a waterlogged park. They felt good though. I was happy with my weights to, I feel like my uper body has gotten stronger the last few weeks which is good.
Well I won’t be able to post for around 2 weeks so I will have to update when I get back. The training while I’m away will involve core work [doubt i will be able to bring a medball though], accel work, Technique [although I will be careful not to do to much] and if possible some upper body weights if i can get to a gym - If not, then lots of pull ups and pushups.I will be happy if I can keep doing my accel sprints, and add in a little more technical volume while I’m away.
Hopefully when I return it will only take 2 weeks of therapy to get 100%, then I will start being able to do real training. Until then all therapy will be self myofascial release.
