I’ve decided to start a training log on the forum and hope everyone gives me feedback along the way, so I can have a successful and healthy upcoming season.
For the past 5 months I have battle some major injuries (Groin and Achilles) and have gone against my doctor’s advice with having surgery.
For the past 8 weeks I have been during rehab/pre gpp work, mainly to get back in the groove of training and trying to develop general fitness/work capacity. As I list my training over the 8 weeks please remember I was not trying to develop strength/speed etc but solely getting back into the groove of training and increasing base fitness levels.
My GPP/SPP program will be based around CF GPP and SPP graphs while following a short to long approach.
Below you can see some of my past PR’s which are irrelevant because I’m sure I am far from these numbers at this time.
Height: 5’7
Weight: 197lbs (range from 197-210lbs)
55m: 6.52
100m: 10.88
Power clean: 345
Squat: 585
Bench press: 365
Week 4: Run three times weekly:
Mon:
squats 4x3x315
bp {singles}155/185/225/245/275/295/315
db bp 2x15
tbar+face pull 3x12
shurg+curls 3x12
abs:
Warmup A
800m runs
Wed:
Warmup A
800m run
Thur:
squats 4x3x335
db incline 3x12
lat pd front+rear raises 3x12
db mil press+shrugs 3x12
bar curls+db tri ext 3x12
abs
Fri:
Warmup A
800m runs
Week 5: Run three times weekly:
Mon: sore Ac joint
squats 4x3x355
cg bp 4x2x225
db row+seated pc 3x10
Warmup B
8x100
Wed:
box jumps 4x5
shoulder prehab 1x3
hpullups 4x8
db tri ext 4x10
db curls 4x10
Warmup B
800m runs
Fri:
squats 4x3x380
bp 4x2x275
lat pd under+face pulls 3x10
Warmup A
circuitx4 see below: stride 100m follow by 8 push ups and 5 squat jumps; stride 50m follow by 8 push ups; stride 50m hold breath follow by 20abs.
Week 6: Run three times weekly:
Mon:
squats 4x3x380
bp 5x2x285
db row+seated pc 3x10
Warmup B
8x100
Wed:
box jumps 4x5
shoulder prehab 1x3
hpullups 4x8
db tri ext 4x10
db curls 4x10
Warmup B
800m runs
Thur Drop squats lower back is tight:
Warmup A
circuit x4
09/03/2008
Wednesday: 1000
Warmup A
OHB X6
squat throw x6
single hop x6
double hop x6
triple hop x6
10x100 rest 45sec
Overall good workout, glutes and hamstring are very sore. Felt sluggish during warm-up but things picked up with the MB drills. Finally got my new whey protein and dextrose, training shoes should be here soon.
09/04/2008:
Thursday: light
Bench press 3x10 185-195-205
Db incline 3x10
H Pullups 3x10
Front pds 3x12
Warmup B
Sled pull:
5x10/5x20/5x30
Probably should have cancel the training session because my hamstring and glutes were still very sore, since this was the first week of gpp I decided to roll with the session.
09/05/2008:
Friday: light
Hypers 3x15
Back squats 3x10 225-275-295
Db bulgarian squat 3x8
Rdl 3x12x185
Overall good session considering I was still very sore in my hamstrings, glutes and did metabolic testing before the session. I will wrap up the week tomorrow with mb/tempo work and hope to get over all the soreness.