1 min rest between sets 
Flat Db bench.
25kg each hand X 8
20kg each hand X 8
19kg each hand X 6
15kg each hand X 12
Bent over bb row
62.5kg X 12
62.5kg X 10
62.5kg X 8
Side lateral raises
10kg each hand X 10
9kg each hand X 8
and a couple of forearm curls cuz I have scrawny arms 
big track day tomorrow. starts, plyos, and a 180m under 20s :eek:
Awesome track session.
Warm up/drills.
Starts on the curve.
15m
15m
30m
60m @ 100%
60m @ 100%
then some core work.
lower abs
lunges
hamstring strength
then 150m @ 95% felt very good
then trained on stairs (56steps)
2 X run up as fast as possible
2 X right right left left leg bounds
1 X right legged bounds
1 X left legged bounds
1 X frog leaps (every three stairs)
1 X frog leaps (every four stairs :eek: )
very hard but good
Arg, got a wee virus on sunday, took monday and tuesday off. Overall my health and wellness have gotten better but these things just happen I guess. Taking some glutamine to help recover and prevent illness now.
I take 5g post workout and 5g pre workout on high intensity days.
Today I was still a bit ill but did this.
Warm up - flexiblity is near where it used to be now
60m stride-
150 X 4 @ 70%
END
If I feel good tomorrow might do as training plan says (accels).
Feeling almost 100% better.
Low intensity accel work.
30m @ 100%
30m @ 100%
30m @ 100%
10m @ 100%
10m @ 100%
5m @ 100%
5m @ 100%
then called it a day.
Did not feel well enough to do my high intensity saturday training (starts, 60m, 150m-180m, stair/plyometric work). So Played a game of soccer instead, lots of sprints but not intensive.
Sunday is off, then tempo and hopefully weights on monday :eek:
Did you win?
No lost 3-1 and rolled my ankle pretty badly. Means no soccer for a bit (because of change of direction). Oh well more time for sprinting.
THE BLEDISLOE CUP IS OURS ONCE AGAIN!!!
just 
Will your ankle be ok for speed work?
Dan carter’s fends were outstanding, brought tears to my eyes :D.
I also LoL’d at the fact that lotte could not outpace kevin to the ball and had to push him out of the way.
Yes ankle will be fine for speed work. But soccer is prob over for me because It is a chronic injury that needs a lot of rest to heal or else it will just roll again.
Well was planning a gym session today but still not feeling 100% due to virus, maybe only 95% but still good.
So did some work on grass in flat trainers. Theres something about running on grass that makes it harder to run fast on than a track which I just love. Makes the workout much harder and rewarding.
So
Warm up/ stretching
Highskips 2 X 10
Lunges 2 X 8
Then 100m runs - was hard to get a consistent pace.
100m @ 75% 14.9s
100m @ 75% 14.6s
100m @ 75% 13.6s
100m @ 75% 13.3s
100m @ 75% 13.4s
100m @ 75% 13.5s
Pleased that I got to 13.50s at the end because 1.25*10.83= 13.50s. Well tahts my logic anyways.
Tomorrow is plyo’s and core
Wow glutamine seems to be working a treat, Im frustrated with myself for not taking it earlier :eek:
Tuesday: Circuit
Warm up
Ab/glute excercises
30second shuttle run 80%
Squat jumps with 6kg medball X 10
Abs/glutes
Explosive highskips with 6kg medball
Some other explosive excercise I cant explain
30second shuttle run 100%
Lunge jumps with medball X 10
Sprinting drills with medball 20seconds
Sprinting drills
Abs/Glutes
20second shuttle run 100%
and some more stuff I cant remember. Rest day tommorow, training is good
What is the glutamine helping with?
Recovery, helps your immune system when training heavily which is a big one for me. Love it but its $40 for 150g Im going to finish it in two weeks. Cant wait till uni starts so student loan can start paying for my supplements lol
:eek: 
Lol that is so true.
Well part one of training today:
Warm up
30m @ 100%
30m @ 100%
30m @ 100%
30m @ 100%
4min break
30m @ 100%
30m @ 100%
30m @ 100%
30m @ 100%
Half of those I did not like my technique. The Last acell was my best, which I would rate 8/10.
Then
150m @ 70%
150m @ 75%
150m @ 80%
Felt like a walk in the park, high quality stuff.
I made a thread somewhere else about foot angle problems, and my coach thinks it is true as well. Although I had some problems in practice I managed to correct them while running conciously. Apparantly I had the same problem at the start of last season so its no big deal and is already getting better.
I plan to get about 1hr30min rest inbetween the track and weight room. Im trying to do legs 2x a week now but with less volume. So instead of 4sets of squats in one week, I do 2sets over two days in the week. Im going to keep this up till End of august then switch up weight routine to more explosive stuff.
PS GLUTAMINE ROCKS
So your your Coach thought you were over obsesssing? 
Why 90 minutes between? Personally I think as close together as possible. What I do is track then drive home make a carb / protein shake, drink 1/2 then hit weights (weights are in garage) that takes approx 30 mins…mind you who am I to give advice on getting faster or stronger :o
Yea coach says It is already looking better and will come right with more running. (Only seems to happen during accels )
Lol, you advise is welcome none the less.
It just suits my day better.
Like
3:30 School is out - MEAL
4:45 Track
6:45 back and dinner
Homework
Glutamine
8:00 Gym
Glutamine
Protein shake
Vitamins
So Gym session was good, Im trying to live by the principle stimulate not annihilate. Like not going to failure, less sets. Hopefully it will keep my health up and give me good strength gains.
Box Squat
87.5kg X 10
90kg X 10 = PR
SLDL
57.5kg X 10 = PR
60kg X 10 = PR
Just left it at that because of my new motto and the fact that track was intensive.
Good principle
Stuff starting weights at 8pm :eek: so is it 2 hours from home to QE2, train and return?
Why not eat at afternoon break then go straight to track after school? That way you could hit the books before and after weights
But but but too much mental work drains my CNS .
On a side note I AM KICKING ASS
Saturday:
Starts @100%
15m
15m
25m
25m
40m
40m (Last one hand timed 4.66s)
Quite pleased with time as my hamstring was in terrible shape, tight and sore due to thursdays workout.
Then 180m @ 90%
Wow It felt like sub 20second, did not time it but nearly no speed loss from 120m-180m.
Then I took my glutamine/Lollies
Then stairs.
2 X run up as fast as possible
1 X Alternate hops with 2kg medball
1 X Left leg hops with 2kg medball
1 X Right leg hops with 2kg medball
2 X Frog leaps (every 4 stairs) with 2kg medball.
Going to use a 3/4kg medball next time.
Very good workout, coach says I look in the same form as when I was running 10.8x. However the feet still need to strike the ground a little better.
I also have some pictures of me and training partner doing starts, if I can get a hold of them ill upload here.
On a side note our school formal is on tonight so everyone is going to drink themselves sick. I’ve limited myself to 4 beers, have not touched a drink in 3months :eek:
Really pleased things are going well for you have ou decided on a race schedule for the season yet? This might help.