Tightness/doms in the hip flexors and groins made the last training day difficult. I’ve used EMS pulses and swimming to try and shift this. Next push training is on the 16th of June. I’ll see my coach tomorrow and get some therapy before training.
Meanwhile here is a taster of the GB training facility with discus thrower and fellow UWIC allumni Dave Coleman:
Perhaps I am wrong, but Fasuba appears in this video, no? Last news I had about him was that he had joined the army, is this correct? Anyway, your journal sounds interesting! Keep us updated then! 
He is in the navy, he says he is still working with Pierre. Thoroughly nice guy!! He is in the helmet at 0.22, his wife and young child are watching also.
5/6/12
Weights UB
Scimax x-plode hardcore 10g Creatine 3g
Close grip bench 5x90k,100,100,100 + 8x60 closer grip. Abs between sets
Seated military press 3x5x60k
Reverse fly’s + pull ups superset 2x8
Whey+Yoghurt+Banana shake
6/6/12
Scimax x-plode hardcore 10g Creatine 3g Redbull
Therapy
ART on sore hip, illiaspoas I believe
Technical
bob cart
5 hits against wall
5x20m hits from block 50kg 2x75kg
Acc
Blocks, 4x20.
Iliopsoas hurting, cut the session.
Weights/Plyos
Full squat 5x5x130k + 5x5xdepth jumps
Cleans 2x100k
Hypes 2x10x25k
Seated calf raises 3x29x70k
Snickers, Whey, Creatine
iliopsoas - Ice 5mins, ems pulsing 20mins. Repeat.
7/6/12
Rehab Iliopsoas AM/PM
Ems - 5mins pulsing 5mins- light contractions 5mins pulsing.
Kneeling stretch with 5 isometric contractions.
Scimx xplode, creatine
Weights UB
Close Grip bench 3x90,100,100 + 3x3 jump press ups + Abs
10xweighted dips 15k
Seated military press 3x5x60k + Abs
Weighted pull ups 3x8x15k
Banana Whey Creatine
8/6/12
Rehab Iliopsoas AM/PM
Ems - 5mins pulsing 5mins- light contractions 5mins pulsing.
Kneeling stretch with 5 isometric contractions.
Scimx xplode, creatine
Tempo/Medball/Plyo’s
5x100 50%
OH toss x8
Underarm toss x8
Push toss x5
5x10 vertical bounds
5x20 skips
Weights LB
RDL 3x8x140k
Hang Clean 3x2x90k
Barbell hip thrust 2x8x140k
SL squats 2x8x60k
SL hamstring curls (plantarflexed) 3x5
2x10 depth jumps
Banana Whey Creatine
09/6/12
Rehab Iliopsoas AM/PM
Ems - 5mins pulsing 5mins- light contractions 5mins pulsing.
Kneeling stretch with 5 isometric contractions.
Scimx xplode, creatine
SE
Drills - 3xA+B skip Running A’s + B’s
3x100m tempo
160m 90% 10m 160m+60m 90%
Whey Creatine
Stretch
10/6/12
CF Low int. med ball circuit
11/6/12
Hills
6x40m
Plyo’s
3x5 bounds
3x10 depth jumps
Whey Creatine
Well done on your test results. They are quite impressive. I’ve been trying to PM you, but your inbox seems to be full.
15/7/2012
Creatine, Scimx Xplode.
Prehab: Massage/stretching/ART hamstrings, quads
Techical:
20xhits push trolley against wall
20x10m hits with push trolley, 50kg, 75kg.
Acceleration:
6x40m block starts. Struggling to get optimal angle, power is there though.
http://www.youtube.com/watch?v=eLRwhZkwGMM&feature=plcp
Plyometrics:
3x5 hurdle hops. Slight patellar tendon pain. Moved to the gym.
Weights:
Cleans 1x100k,110k,117.5k,120k didnt get under 120… 117.5 lift was the only technically good lift, cant keep my hips down.
Whey, creatine, banana
Massage - Deep on left calf to ease pain in the back of left knee.
16/7/2012
Running Drills.
Posture Runs.
3x3 full squats 3x3 box jumps.
Didnt quite agree with coach today, worried im gonna be tired for the weekend when I face the next stage of Bobsleigh trials
17/7/2012
REST
18/7/2012
Ok, so this was a big day, Bobsleigh push trials, anyone not hitting the standard got cut.
We had 6 pushes, and the average of our best 4 needed to be under 3.59.
So, first push I held a little back, wasn’t fully warmed up… 3.66 still had me worried. Time for the second push, went for it - 3.60. Now I was really bricking it.
At this point the coaches took us in for a pretty brutal pep talk, we werent getting through if this carried on. Then the mood changed and times were dopping all over the place. Then my 3rd push, the rain weas coming down, but I put my game face on and hit 3.51, the quickest push of the day and my ticket to the next stage.
Mission Sochi 2014 is still well and truly on!
Fantastic!! Well done
Thanks Bold!
24/7/12
Scmax hardcore+creatine.
Drills. 30m
Throws. OH toss x8 BL toss x8 Rollback and single, double, triple hop.
SPEED. grass
ACC - 5x40 uphill
ASSISTED - 60 60 60 80 80 slight slope.
WEIGHTS
Clean into Front squats. 3x5x90k
Depletion Press ups x3x90s
Notes - very sore behind left knee. Calf stretch helps.
25/7/12
Hills 8x40
Charlie Francis LI Med ball circuit.
Stretch
26/7/12
Tempo 5x200 grass. 75%
I’m so unfit atm. I’ve cut tempo volume recently, time to build it back up again I think.
27/7/12
Prehab - ART/Massage/Stretch, back of left knee
SciMx Hardcore, Creatine, Redbull
Drills
Ankling, Step overs, Running B’s
Tech push trolley
10x hits against wall.
10x10m hits, 75k
5x40m hits, 50k.
Head down
Acc 6x20m blocks
Best they’ve felt in years. back foot up the back block, two fingers further back both blocks
Max V 3xflying 30
Weights Cleans 100, 110, 110, 110, 110
Massage