Wow, lucky if that does happen. They fixing up qe2 but nothing compared to that :eek:
Sleep
7 fantastic hours 
Track (in trainers)
walkback recovery between reps
5 x 100m sprint buildups on curve
15 mins rest
4 x 150
diagonal jog between reps
Tempo 1st 150m @ 27.06
Fast relaxed 2nd 150m @ 24.67
Tempo 3rd 150m @ missed time 
Fast relaxed 4th 150m @ 23.22
Hang Power clean
120 sec rest
60 x 3, 65 x 3
70 x 5s x 1r
Box squats
90 sec rest
70 x 5s x 3r
good and fast
Overhead DB press
90 sec rest
17db x 10, 8, 6
Overhead squat
90 sec rest
32 x 3s x 5r
1 leg GM
90 sec rest
30 x 3s x 5r
Abs
10 mins x 30 sec on / 30 sec off various exercises
prones x 2 mins
Recovery
bath and foam roller
Rating
8
Felt like the Energizer Bunny with boundless energy
Rap, below is the email I sent to Gymeez today
[i]You may recall I was in there last Thursday and after considerable discussion purchased some glutamine.
I am in no way a regular supplement user unless you count multivitamins, protein powder and fish oil tablets which I don’t. I started taking the glutamine that afternoon in a shake and have taken 1teaspoon per day since, usually as part of my fruit smoothie breakfast. To say I am pleasantly surprised at the impact it has had on my recovery is an understatement. Frankly I am amazed at the improvement and almost immediate effect. Thank you for your help, I anticipate glutamine supplementation will become a regular part of my diet.
[/i]
Just spent the last 20 mins reading all your posts since I last posted. Things certainly seem to be going very well on the running front but the weights are taking a beating by the looks of it?
As for recovery, I know I would be shagged after doing all the weights and running that you do, could you split them into an am and om session so one doesn’t effect the other?
Just sent a letter to the headmaster at Auckland Grammar School, there was an advert in the times saying they were recruiting motivated teachers and I have sent one off saying that next year they should employ me as their chemsitry god!
Glad things are going well in Otago, how much of an effect will the stadium have upon your job?
STU
Auckland Grammar :eek: that would be awesome. AG is one of NZ’s top schools and has produced the most All Blacks of any school over 50 of them :eek: Good luck!
Re training things are going along well and the most critical thing is my track times. My Power Clean is definitely disappointing and has regressed the last 12 months :mad: this time last year I was consistently doing 75 x 3 but running volume was considerably less. I wouldn’t mind the eights going up but if they stay the same and my running times drop then I am much happier
Re splitting to am and pm, in most cases that simply isn’t practical given work commitments plus I prefer to get it done as 1 block so it is one CNS hit and then finished.
The other thing is that I am dropping weight pretty quickly, I weighed myself this morning and was 178lbs (80.7kgs) compared to the last time I weighed myself on July 21 when I was 183lbs (83kgs) that is 5lbs (2.26kg) of which I am sure most is fat in 3 weeks without any real pain diet wise or drop in performance
Training later this morning (currently 6.35am) and am hoping for another 300m PB although didn’t get that much sleep last night
7.05am update. The strong wind and rain that just hit will be the southerly change they predicted would arrive bring snow down to low levels :mad:
Dude, your down to my bodyweight now!! Good stuff.
Thanks for the encouragement 
I could tell I had leaned out a bit but was pretty surprised when I saw the weight In light of that I have decided to forget about a target weight and just carry on as I currrently am and see where it finishes.
Sat 12 August
Sleep
6 hours :o
Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 30 - 20
extended the top speed zone by 10m.
15 mins rest
10 mins between reps, all done with 3-4 pace walk / jog start
300 @ 49.25 (26.15 + 23.1) last week 48.32 PB
not too hard to tell where the wind was from 
had actually dropped a bit and wasn’t as bad as I thought. Was over right shoulder down home straight.
250 @ 39.44 last week 43.75
not easy to compare with last week but surprised at difference.
200 @ 30.47 last week 29.84
wind had dropped and would have been legal.
150 @ 20.94 last week 21.13
100 @ missed time as pressed button twice :mad: last week 14.06
Conditions were too different from last week to reaally draw any valid comparisons. Taht said I was really pleased to go under 50sec for 300m as I was quite tired from crappy sleep and it was pretty cold and windy.
Box squats
120 sec rest
75 x 3, 90 x 3
105 x 5s x 1r
Pendlay rows
90 sec rest
65 x 5s x 3r
Iron cross
90 sec rest
5 plates x 3s x 12r
Lunges
90 sec rest
50 x 3s x 5r
Dips
90 sec rest
3s x 5r
Abs
10 mins various exercises 30 sec on / 30 off
2 min prones
Recovery
contrast shower
Rating
9
All weights good.
Pretty pleased how things are tracking at this stage
Sleep
7 1/2 glorious hours
Track
Race Modelling: 4 x 100 finishing at water jump
300m walk recovery between reps
Rest 15 mins
- = 2 mins rest
200m @ 33.6 + 200m @ 30.69 (last week 33.09 + 200m @ 30.69)
rest 30 mins
200m @ 34.78 + 30.03 (last week 33.69 + 31.12)
Total time this week was 129.01 sec and last week 128.59 secs. Although slightly slower vastly different conditions. Today was cold, intermittent showers and pretty windy. Calf is great had been a bit achey / tired last week but not an issue at all this week.
Recovery
will have bath and use foam roller later…after I’ve split some wood, hung up L’s punch bag and washed my car
Rating
8.5
For those that follow rugby injured Alll Black lock James Ryan was there doing some lactate work. He is no runner but looked to be moving well enough and was pushing himself pretty hard.
Sleep
8 1/2 hours :eek:
woke 2x but both under 5mins each time.
Bench
120 sec rest
70 x 3, 75 x 3
82 x miss :mad:
80 x 1
80 x miss :mad:
75 x 1
75 x 1
This really surprised me as I felt great all day and was primed for the workout 
Hang snatch
90 sec rest
40 x 5s x 3r
Olympic squat
90 sec rest
75 x 3s x 8r
5kg up on last week all good apart from back got a bit tired.
Chins
90 sec rest
3s x 5r
Overhead squat
90 sec rest
30 x 3s x 5r
Abs
10 mins x various exercises 30 sec on / 30 sec off
prones 2 mins
Tempo
- = 30 sec rest
100+100+100++
100+200+100+100++
100+100+200+200++
100+200+100+100++
100+100+100++
Rating
8
Weird workout all really good, strong and fast apart from bench.
Have decided to sitch my ME weights exercise to sets of 3 and will probably just go to a 3rm. Also going to start a plan I have used previously with some success for DE work
Week 1: 50% 3r x 2s, 58% 3r x 2s, 64% 3r x 2s, 72% 3r x 1s, 78% 3r x 1s
Week 2: 50% 3r x 2s, 60% 3r x 2s, 66% 3r x 2s, 76% 3r x 1s, 82% 3r x 1s
Week 3: 55% 3r x 2s, 65% 3r x 2s, 75% 3r x 2s, 85% 3r x 2s
Week 4 test
Below is a pic of my garage setup
from bottom Left moving clockwise
Box for box squats (aka tool box )
tire for dragging
golf clubs
rower
Swiss ball
Power cage, bar and weights
German Shephard dog (aka Jenna)
L’s punch bag
cones and med ball in car.
While I’m rambling I will say a big thank you to all those that post in my log, your input and encouragement is much apprecaited A special thanks to KK for his programme and patience with me.
I can’t believe how much ‘fitter’ I feel and stronger when running. I know the times aren’t there YET but I have confidence they will come. As an example usaully on 200m I have been a bit reluctant to go 100% from start and would sort of surge (me surge hahhahaha ) at 100m but the last few weeks I have gone for it from get go with absolutely no issues.
I have started a tentative plan for next phase which starts Wed week with rest and test, 3 weeks then another rest and test. Will wait till results of 1st rest and test are in before finalising.
Thought I may R&T as
150m rest 45 mins 400m
200m rst 45mins 300m then max weights
comments?
Finally I know you are all wondering how such an already studly guy like me :rolleyes: managed to lose over 2kgs in 3 weeks …well if you aren’t you’re gonna be told anyway
- implement KK’s transition stage
- tweak diet slightly
So what is your diet like you ask? (we do? 
) well here goes.
Reference
Breakfast shake = 250ml low fat milk, 500ml water, Choc protein powder, banana, apple, pear, 1 teaspoon glutamine, 1 scoop of flaxseed (mix of crushed and whole) & sometimes another fruit like this week is Kiwifruit
CC = 500g low fat cottage cheese with 1 teaspoon Peanut butter (with no added salt or sugar) and 1 scoop flaxseed mix.
PP Shake = Choc protein powder, 1 scoop flaxseed mix, 1 scoop low fat milk powder, water.
Power shake = 300ml low fat milk, 500ml water, Choc protein powder, banana, 3 scoops Dextrose, 1 cup whole grain oats. I have this on Thursday and Saturday and drink 1/2 after track work and before weights then the other 1/2 immediately post weights.
Soup = homemade with packet soup base to which I add 2 x potatoes, 1 x carrot (grated), 1 onion (sliced), 1 teaspoon curry powder, 1 tin crushed tomatoes. Put all in crock pot, bring to boil then simmer for 6-8 hours, mash.
Dinner is the same as the rest of the family and 99% of the time is some sort of meat (mince, sausages, chicken, fish etc) with veges, they are always whole kernel corn, beans, carrots, broccoli, cauli., sometimes peas although the kids don’t like them. I eat plenty!!!
Junk food is a rarity and usually brings questions of shit Dad :eek: are you feeling alright?
iI hungry afetr dinner I may snack on dried fruit, nut & seed mix or make a shake.
Mon
5.30 cofee
7 Breakfast shake, multi, vit c
8 Cofee
9.30 2 x handfuls dried fruit, nut & seed mix
12 soup
2.30 shake, 6 x fish oil caps
5.15 training (weights then tempo)
7.45 dinner
Tues
5.30 cofee
7 6 egg white, 2 egg yolk, cheese, ham, multi, vit c
8 Cofee
9.30 CC
12 soup
2.30 shake, 6 x fish oil caps
5.30 coaching
6.45 dinner
Wed
same as Monday except dinner is around 6.45.
Thurs
5.30 cofee
7 Breakfast shake, multi, vit c
8 Cofee
9.30 2 x handfuls dried fruit, nut & seed mix
12 soup
2.30 shake, 6 x fish oil caps
5.15 track
6.45 Power shake
7.45 dinner
Fri
same as Tuesday but no coaching and dinner at 6.
Sat
5.30 cofee
7 Breakfast shake, multi, vit c
9.30 track
12 1/2 Power shake & weights
1 1/2 Power shake
2.30 egg white, 2 egg yolk, cheese
6 Dinner
Sun
5.30 cofee
7 Breakfast shake, multi, vit c
9.30 track followed by recovery drink as do groceries on way home
12 whole grain toasted sandwich with ham, coleslaw, cheese, tomato, dressing
2.30 egg white, 2 egg yolk, cheese
6 Dinner
As per above I am going to change my weights program slightly. I will still use the Tier ‘template’. For those unfamiliar with that an excellent outline of it can be found at http://bighouse77.tripod.com/TierSystemTraining.html
I was doing my ME exercise as 5 singles @ 90% but am a bit disappointed how that has gone so am going to go to working to a 3RM over around 6-8 sets which will also give me a bit more volume something I think has been lacking on them.
I have been using a primary exercise as T1 of Power Clean, Box Squat and Bench but think I will use other exercises as well in the mix so will use things like,
T Power snatch, high pulls, high pulls from hang etc
L Box squats starting from box, GM, Oly squat, snatch grip deads etc
U wide grip bench, narrow grip bench, floor press, bench from bottom start etc
I will use the ‘normal’ exercise as a T2 exercise for speed
Week 1: 50% 3r x 2s, 58% 3r x 2s, 64% 3r x 2s, 72% 3r x 1s, 78% 3r x 1s
Week 2: 50% 3r x 2s, 60% 3r x 2s, 66% 3r x 2s, 76% 3r x 1s, 82% 3r x 1s
Week 3: 55% 3r x 2s, 65% 3r x 2s, 75% 3r x 2s, 85% 3r x 2s
Week 4 test
So 3 day pw template will look like
Day 1
T ME to 3rm 2-3mins
L DE as above 60 sec rest
U volume 3s x 8-12 90 sec rest
T mobility 2s 90 sec rest
L mobility 2s 90 sec rest
abs 12-15 mins
Day 2
L ME to 3rm 2-3 mins rest
U DE as above 60 sec rest
L volume 3s x 8-12 90 sec rest
L mobility 2s 90 sec rest
U mobility 2s 90 sec rest
abs 12-15 mins
Day 3
U ME to 3rm 2-3 min rest
T DE as above 60 sec rest
L volume 3s x 8-12 90 sec rest
U mobility 2s 90 sec rest
T mobility 2s 90 sec rest
abs 12-15 mins
I’ll start tomorrow for a week run through before rest and test week.
If you hadn’t pointed it out, I wouldn’t have seen Jenna in the corner, LOL! Poor girl… She seems strong in there though!
That makes one of us
That pic was taken a day after we changed it around due to getting L’s punch bag. Her bed used to be over the other side of the power cage…she got all disoriented when it got moved
Sleep
7 good hours
Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20
15 mins rest
all with slow walkback recovery done on grass
30 x 30m from 3 point start
3 x 40m from standing start
3 x 60m flying (20m lead in, 40m at full pace)
Rating
8
Was a funny workout, wasn’t that happy with the Ins and outs but the 2nd part was much better. The last 2 runs I felt some of the things I have been working on technique wise click will be interesting to see how that goes and how it relates to my times.
you planning on running 400’s.
By the way the red undies are to be the last item put on. Must be visable.
For some crazy reason yes I am.
Thanks for the tip re the undies that will give me something to tuck the cape into so it doesn’t flap around :rolleyes:
Sleep
7 hours
Track (in trainers)
walkback recovery between reps
5 x 100m sprint buildups on curve
15 mins rest
4 x 150
diagonal jog between reps
Tempo 1st 150m @ 25.07 (last week 27.06)
Fast relaxed 2nd 150m @ 24.28 (last week 24.67)
Tempo 3rd 150m @ 28.77 (last week missed time)
Fast relaxed 4th 150m @ 24.15 (last week 23.22)
Felt a bit flat but times weren’t as bad as I thought. The first 150m stuuned me compare to the others as I literally felt like it was a fast tempo. Will be interested to see how Saturdays times are as am not sure if 4 weeks Transition for me is appropriate, may be better with 3 in future.
Hang Power clean
180 sec rest
60 x 3, 62 x 3, 65 x 1 :mad:
120 sec
60 x 3s x 3r
absolutely completely and utterly crap :mad: only did the 3 x 3 to get some sort of volume on them.
Box squats
60 sec rest
60 x 2s x 3r
67 x 2s x 3r
75 x 2s x 3r
85 x 1s x 3r
92 x 1s x 3r
really good and fast
Overhead DB press
90 sec rest
17db x 10, 8, 6
Overhead squat
90 sec rest
32 x 3s x 5r
1 leg GM
90 sec rest
30 x 3s x 5r
Abs
10 mins x 30 sec on / 30 sec off various exercises
prones x 2 mins
Rating
7
I agree with the higher percentages for DE work, thinking of that myself.
Cool home gym, could use a punch bag myself!
When are you off to the gold coast?
STU
January 19-22
Finish work on Dec 22 then we fly to Auckland on 29th for 7 nights. Jan 5 catch a bus to a place in the Bay of Islands up the top of NI for 9 nights, back to Auckland for 2 then fly home on Jan 16. Will be GREAT L has never been to the NI and M only once for an athletics meet. C and I have been together over 20 years and never been there together and individually for no more than 3 or so days.
From Wed
I would say it related pretty bloody well actually
Sat 19 August
Sleep
7 hours
was awake from 2.30 to 3.30 :mad: but actually had a pretty good quality overall.
Track
warm and sunny with no wind till 200m when a very slight head breeze, was a bit stronger as tail wind for 150m but would still have been legal.
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20
15 mins rest
10 mins between reps, all done with 3-4 pace walk / jog start
300 @ 45.97 PB (23.33 + 22.64) previous PB 48.32 which was 2 weeks ago so that is down by 2.35 seconds :eek: Said before I did it I felt good and was expecting a PB but was amazed how much lower it was.
250 @ 36.79 former PB was 39.44 from last week
200 @ 30.19 week before last was 29.84
150 @ 20.66 last week 20.94
Forgot all about doing 100m :o
If I comapre todays times with previous bests for this workout then I get today @ 133.61 V 138.54 so 4.93 seconds difference :eek: If this wasn’t actually happening to me I wouldn’t have believed it.
Box squats
180 sec rest
60 x 3, 70 x 3, 80 x 3, 90 x 3, 100 x 3, 105 x 3, 110 x miss
Bench
60 sec rest
45 x 2s x 3r
52 x 2s x 3r
57 x 2s x 3r
65 x 1s x 3r
70 x 1s x 3r
Iron cross
90 sec rest
5 plates x 3s x 12r
Lunges
90 sec rest
50 x 2s x 5r
1 arm db row
90 sec rest
32db x 2s x 5r
Abs
10 mins various exercises 30 sec on / 30 off
2 min prones
Recovery
will have bath later
Rating
9.5
There is no such thing as the perfect workout but today was pretty damn close. Had I not forgotten that 100m rep it would have been 9.95.