PM…
Strength work
CG PRESS(5/3/1 week 2)
BBx lots
40kgx5
50kgx5
50kgx5
60kgx1
62.5kgx3
72.5kgx3
80kgx9 PR. estimated max of 103kg.
67.5kgx10
67.5kgx10
67.5kgx10
67.5kgx10
67.5kgx9 - damn!
Supine Row SS band push down
BWx12 / x12
BWx11 / x12
BWx10 / x12
BWx10 / x12
BWx10 / x12
BB Curl SS prone raise
37.5kgx10 / x15
37.5kgx10 / x15
37.5kgx10 / x15
37.5kgx10 / x15
37.5kgx10 / x15
just a few comments…
when you did the med ball accels how do you do them. i do them differently without the pushup part that most use, just curious how you dothem.
what did you think of the kneeling jumps, you said they were fun, but are you going to continue using them?
im no expert but i know cf says when in the block your hips should be in front of your front foot so that you can push out. Just saying this cause i noticed that while you are in your three point stance your hips are even with the front foot
Hey dude!
Basically i do a BLFT and as soon as i make contact with the ground after the throw i sprint after the shot. I cant do accels after the 8kg because it doesnt go nearly as far and would probably kill me, haha. I’ve not heard of the push ups technique tbh.
Hm…tbh i’ve not read anything about them, the only info ive got is in a video of louie simmons i found online, he says if he trained olympic lifter he would make them do them. Its hard to say at this stage i think they’re good for hip power and maybe less stresful on the CNS than other plyo’s. I think i’ll keep them for a bit and then make comment.
Thanks man! i was hoping people would comment about such things. I’ve not had any coaching so i’m just going with feel atm, this will change as i plan to join the track tema when uni starts again. Basically I was trying to emulate the sort of start american football players use in the combine (im now asking myself why? haha) Next time i will take your advice and change my start!
asdf - Is this what you were talking about when you mentioned the push up position after the throw?
i think so, i have never seen someone do it, i have only read descriptions of it
and my name is Jordan by the way
Yeah i imagine that is how they’re done!
this “scoop toss” or BLFT with the jump looks pretty cool.
http://www.youtube.com/watch?v=i3DpzwhXViM&feature=related
off day today, just foam rolling and stretching + watching the athletics from crystal palace London which i taped yesterday. I’m looking forward to seeing Bolt, Gay, Powell line up together at the world champs! Gay’s been really impressive thus far!
yesterday rest + foam rolling.
today -
am…
All on grass
Track warm up
A skips
B skips
Butt kicks
Stiff legs
strides
30m x2
Flying 20m sled sprints - 15kg (15m build up)
10m Hills
5x 10m full recovery
Stair bounds
3 sets 5 jumps
Well on Monday evening after the above W/O i decided to go back to Manchester to pick up my stuff from our flat and clean it as my placement and time there is done. I’m now back in Scotland for the summer before i go back to uni. I drove back yesterday…so 14 of the last 24 hours in the car. Yuck!
This will change my schedule some what.
Today.
am… all on grass
Track warm up
A skips
B skips
Butt kicks
Stiff legs
Groiners
Strides
lateral steps
Bicycles
x2 for 30m
30m Standing start
30m + 10kg weighted sled (from standing start)
Is it just me or do my weighted sprints seem quite close to my unresisted sprints?
pm…
Squat
40kgx8
50kgx5
60kgx5
70kgx5
80kgx3
90kgx3
102.5kgx3
115kgx12 PR
85kgx10
85kgx10
85kgx10
85kgx10
85kgx10
that was it. Happy with the PR especially considering the speed session earlier today.
Tempo
100x100x100x100x100
OHP
BBx5
BBx5
30kgx5
40kgx3
45kgx3
50kgx3
57.5kg x8PR
1 arm grappler press (1 min rest interval)
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10
CHINS - strict
BW x10
BW x10
BW x10
BW x10
BW x10
Band push downs SS BB Curl
Green x20 / 30kg x10
Green x12 / 40kg x10
Green+blue x12 / 45kg x21 rest pause PR
Greenx10
Bluex10
Yesterday was an off day but i was still drained from it because we spent 5 hours wakeboarding/driving a speed boat which for some reason left me shattered. It was so much fun though! it was really glassy when we went out but by the end the waves had picked up and we were getting some BIG air off them in the boat!
anyway on to today…
Throws
10xOHB
10xBLFT
10x1 hop BLFT
Power Clean from Blocks (15" blocks)
40kgx5
40kgx5
50kgx3
50kgx3
60kgx3
60kgx3
70kgx2
70kgx2
80kgx2
80kgx2
90kgx2
90kgx2
90kgx2
90kgx2
90kgx2
the 90’s felt really good! 1 rep up on each set from last week. i could have def got another rep on a few of the sets.
Speed fronts
60x3
60x3
60x3
80x2
80x2
80x2
then a few sets of lunges and left it there.
nice journal, keep up the good work!
Thanks man!
Really tired today after not going to bed until 6:30am due to a friends party for his b-day.
am
Track warm up
A’s
B’s
Butt kicks
Groiners
Stiff legs
Strides
x2
30m +10kg sled
5 sprints with full recovery
10m +10kg sled
5 sprints with full recovery
Flying 30m +10kg sled
2 flying 30’s
pm…
CG press
BBx lots
40kgx5
50kgx5
50kgx5
60kgx3
67.5kgx5
77.5kgx3
85kgx6
70kgx10
70kgx10
70kgx10
70kgx10
70kgx8 - damn! big improvement from last week anyway.
Supine Row SS band push down
BW+2.5kg x11 / x15
BW+2.5kg x11 / x15
BW+2.5kg x10 / x15
BW+2.5kg x10 / x15
BW+2.5kg x10 / x15
BB curl
40gx10
40gx10
40gx10
40gx10
40gx10
Off day tomorrow as im going on a little road trip to Culloden and Cromerty.
Track warm up did this whilst timing my friend doing 6 400m with 2 mins rest interval.
All on grass and hand timed.
10m - standing start
10m +10kg sled (standing start)
30m - standing start
no timing
Flying 20m +10kg sled
3.00s
2.84s
Throws
OHB
video - http://www.youtube.com/watch?v=qAhfxfwAldE
BLFT
1 HOP BLFT
few hours later…
Squat
40kgx8
50kgx6
60kgx5
70kgx5
80kgx5
95kgx5
107.5kgx3
122.5kgx10 - BIG PR!
Im sure i could have got one more rep here but i was topless and the bar was slipping really badly!
90kgx10
90kgx10
90kgx10
90kgx10
90kgx10
+TKE’s and Glute work
really pleased with the squat PR. I can remember only managing to squat 115kg for 1 rep back in mid may.
Wednesday.
am.
Tempo
100x100x100x100x100x100
pm
OHP - strict
BBx10
BBx10
30kgx5
40kgx5
47.5kgx5
52.5kgx3
60kgx8 PR - two rep PR
Javelin press
25kgx10 per arm
25kgx10 per arm
25kgx10 per arm
25kgx10 per arm
25kgx10 per arm
Chin ups - strict
x12
x10
x10
x10
x10
BB Curl SS Push down
20kgx20 / Green bandx12
30kgx12 / Green bandx12
45kgx25 PR / Green bandxloads
Today
am.
Power clean from blocks (15" high blocks)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx3
60kgx3
70kgx3
70kgx3
80kgx2
80kgx2
90kgx3 SS depth jump x3
90kgx3 SS depth jump x3
90kgx3 SS depth jump x3
90kgx3 SS depth jump x3
90kgx3 SS depth jump x3
pm…
light session
Snatch grip RDL
80kgx8
80kgx8
80kgx8
easy sets
RDL
90kgx8
90kgx8
90kgx8
nice an’ easy.
BB ROW
20kgx20
30kgx15
40kgx12
50kgx10
60kgx10
70kgx8
80kgx5
again not very hard.
oh yeah - this was the last session before my deload week. 1st deload ever!
DELOAD WEEK
yesterday -
CG Press
70kgx12
70kgx12
70kgx10
Supine rows
BW+5kg x10
BW+5kg x10
BW+5kg x10
BW+5kg x10
BW+5kg x10
BB curl
42.5kg x10
42.5kg x10
42.5kg x10
42.5kg x10
42.5kg x10
+rear delt flies ss with push downs.
Today, could not sprint because of torrential rain - the park where i usually go was boggy. There are no proper facilities for speed training for about 70 miles from here so i substituted. Its a deload week anyway so i dont mind missing some speed work, the weights are all lighter too.
DELOAD WEEK
am
Power clean from blocks (12" blocks)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
+plank work
pm
Squat
60kgx5
60kgx5
60kgx5
80kgx3
100kgx10
100kgx10
100kgx10
Track warm up
TEMPO
100x100x100x100x100x100
cool down, stretch & roll
DELOAD WEEK (LAST SESSION)
Power Clean(from 15" blocks)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx5
60kgx5
70kgx5
70kgx5
80kgx5
80kgx5
Speed
10m
10m
10m
10m
10m
Proper work begins Sunday!!