Training journal of Chris30

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401

BIG lower body workout last night :cool:

10 minutes on bike
5 sets powersquats parallel (up to 495 for 3)
4 sets explosive calfraise
10 sets of various hamcurls
3 sets extensions
4 sets reverse leg press
4 sets hanging leg raises
4 sets hypers
3 sets med ball work
stretching

402

feeling good again :smiley:

Been doing fartlek style tempo runs and circuits on my off days and weights twice a week.

Past few workouts:

  1. 30 minute fartlek run (sprint for 30-45 seconds, walk for 2 minutes repeat)

  2. Lower body weights:
    legs:
    4 sets squats (405 for 4 reps parallel)
    4 sets calf raise
    4 sets reverse leg press
    4 sets lying ham curl
    3 sets leg extensions
    3 sets hypers
    3 sets situps

  3. upper body weights (lactic acid workout. high reps and little rest)
    5 sets flat bench
    5 sets pulldowns
    4 sets standing shoulder press
    4 sets lateral dumbell raises
    4 sets hypers
    4 sets situps

  4. plyos
    double stair single leg bounding
    28 flights of stairs with 30 seconds rest after each 4 flights

  5. hike/run 1.5 hour hike and 20 minute fartlek run

403

WB Chris - what sort of reps u doing for ur upper body work at the moment ?

  • I donā€™t usually do calf raises - but have suffered mild to medium strains 3 x this year in this area

( due to over pronation I was told - and Iā€™m addressing the problem suitable trainers / possibly orthotics )

dā€™you reckon raises would help strengthen what may have become a weak area since injury or will deep squats / drop heels be enough ?

My present regime ( GPP is pretty much the same as urs @ present - fartlek 3 x / weights 3 x etc )

You gonna do ur BIG hill again this year ?

404

Thanks Gloop :slight_smile:

I think light calf raises with strong eccentric focus will help a lot. (1 count concentric, 6 second eccentric, pause for 1 second repeat)

Perform some toe crunches with a towel etc too.

Upper body weights have been light so far. Low rest between sets and high reps (10+ reps)

Really trying to get the upper body accustomed to lactic acid again. Legs have been in shape from playing soccer all summer but the upper body has lost a lot. (I was down 12 pounds at one point)

I live too far away from the big hill now (I have moved since last posting) but there is a great cross country trail for fartlek style running.

Training is going to be different for me this year. A LOT less heavy weights and less short speed. More longer stuff and concentrating on staying fit.

I might even run 200s indoors and the occasional 400.

Focus is to be healthy and fit. It has literally taken about a year and a half to get over my hamstring tear. Talk about horribleā€¦

One thing I have started doing again which has been wonderful is tows.

Using a bungee cord around your waist a partner holds you back and walks forward as you perform Running Aā€™s as fast as you can. GREAT vertical AND horizontal impulse. Going to do those a lot when the snow comes down. I have been finding 10 second reps difficult. Goal is to get up to 4 sets (45 second duration) without too much difficulty in 2 months.

Another great exercise which I have ā€œrediscoveredā€ is running arms with a light dumbell (under 5 pounds) Do 4 sets of 30 seconds duration with 30 seconds rest between sets. Then do a set without dumbells at the end for 15 seconds. Your arms FLY and feel effortless at full speed.

Good luck with your training!

Cheers,
Chris

405

plyos and intervals

double stair single leg bounding
28 flights of stairs with 30 seconds rest after each 4 flights

5 x 200 with 30 seconds rest no time recorded

406

Many thanks & Cheers Chris U2

407

Had a couple of good workouts over the weekend. Went out east for thanksgiving. (St. Johnā€™s) There is a steep hill/mountain called signal hill which is GREAT for running up. There are two trails with lots of stairs on one side (for bounding) and grassy trails etc. Ran it twice over the weekend. The hill is very steep and about 1 mile in duration. Ran it in about 9 minutes (fartlek style) and then did 5 reps of stair bounding (extremely steep and about 100 meters long)

Two days later did the same basic workout but started at the top, ran to the bottom and came back up. Only did 2 sets of stairs as I was so dead.

Great workout :slight_smile:

Cheers,
Chris

408

hey chris good to see you back. about ur hamstring maybe u should start doing deadlifts to strengthen the hamstring muscle group. i was told its the best, cause u get to lift heavy weights doing so. ive changed my training regime as well now, doing rugby twice a week to get the fitness in plus having fun, and hitting ccts medballs fartlek and 5k pace runs to get all the aerobic, strength qualities in etc. good thinking mate. once confident enough u can hit the sprints with no worries watsoever.

cheers and gluck
komy

409

thanks man :slight_smile: I love deadlifts but I find them hard on the CNS if you go too heavy. Plan is strictly for fitness right now. Training almost like a 400 meter runner at the moment.

Here is a pic of the hill I ran up this past weekend. I started down by the water. (The hill I ran up has the tower on it)

It is only a mile up but it is a TOUGH run!! :slight_smile:

410

Excellent Job!! one hell of a hill, keep up the work man

411

thanks man :slight_smile:

Here is tonights workout (I do this once a week and upper body weights once a week)

weights:
7 minutes on bike
4 sets squats (up to 405 for 4 parallel)
3 sets explosive calf raise
5 sets lying ham curls (up to 110 for 10 reps)
3 sets leg extension
3 sets stepups
3 sets hanging leg raise
3 sets hypers
cooldown

Didnā€™t go too crazy as the pos chain is still tired from the hills/bounding over the weekend.

circuits/tows tomorrow night :slight_smile:

412

Today
double stair single leg bounding
28 flights of stairs with 30 seconds rest after each 4 flights

Tonight will be intervals :slight_smile:

413

Here is a basic rundown of my GPP :slight_smile:

The bounding I do at work during lunchbreak (We are on the 14 floor so I do explosive bounds up the stairs) doesnt sound that hard but it is tough haha!)

I am trying to incorporate the family into the training (fartlek and tempo/walking workouts) I am doing this as my schedule is very tight and I want to see them and also it helps motivate me. :slight_smile:

The circuit is done at home in a nearby park or in the house, weightroom is twice a week.

Weekends I have hiking listed but will likely do a longer run on one of those days and a hike on the other (~15-20 minute fartlek style)

What do you think? :slight_smile: I am pretty happy with the gains so far

1 - Legs/Core
2- bounding/Tempo
3 - Circuit
4 - bounding/fartlek
5 - Circuit
6 - Active Rest
7 - Active Rest

1 - Legs/Core
evening
10 minutes on bike
3 sets power squats
3 sets calf raise
3 sets reverse leg press
3 sets ham curl (lying)
3 sets leg extensions
3 sets step ups
4 sets hanging leg raises
4 sets situps
4 sets hypers

2- bounding/Tempo
day: 28 flights of stairs bounding 2 at a time 15 seconds rest after every 4 flights
evening: tempo pace fartlek with wife and dogs (15x100) with ~40 minutes of brisk walking)

3 - Circuit
10 minute jog
5 x 10 second tows (working up to 5 x 45 second tows)
3 x 25 second running arms
4 x 20 pushups explosive
4 x 20 situps

4 - bounding/fartlek
day: 28 flights of stairs bounding 2 at a time 15 seconds rest after every 4 flights
evening: 40 minute fartlek with wife and dogs

5 - Upper body
evening
10 minutes on bike
stretching
4 sets flat bench 10 reps
4 sets lat pulldown or chins
4 sets standing shoulder press
3 sets lateral raises
3 sets hanging leg raises
3 sets situps
3 sets hypers

6 - Active Rest
hiking with wife and dogs or fartlek (15-20 minutes)

7 - Active Rest
hiking with wife and dogs or rest

414

Little burnt out tonight. Did a 45 minute hike with the wife and dogs outside. Feel nice a loose now.

cheers,
Chris

415

Feel a little sick today but got a circuit workout in.

5 x (pushups (20-25) followed by 5 sets situps (40 reps))

3 x (running arms for 30 seconds)

3 sets floppy fish

3 sets shoulder iso work

Cheers,
Chris

416

And then you wonder why your coworkers look at you funny :wink: :slight_smile: !! Gotta love sprinting.

417

haha yes :slight_smile:

Here is todays workout (was awesome!)

5 x 25 second tows with partner
bungee cord around my waist with partner restraining me at walking pace. I sprint (sort of high knee running but with good lean and horizontal and vertical impulse)
3 x ~20 meter alt leg bounding. (3 contacts per leg for 6 total)
3 sets squats (315 for 5)
3 sets calf raises (10 reps)
4 sets lying ham curls (10 reps)
3 sets leg extensions (10 reps
3 sets hypers

Great workout, the tows were KILLER!

bounding has been going very well. feeling WAY more explosive compared to last year

cheers,
Chris

418

Goddamn, whenā€™d you get so strong Chris?

419

I did 455 for a few reps to parallel WAY back but it was hurting my back. (It is in my journal but I cant remember the exact reps)

Did 340 buried without belts or wraps as my best oly style squat. I was running slow as shite though. (12.00 FAT for 100 at ~205 pounds)

I was always used to doing full depth squats but the ham injury has made it difficult. I havenā€™t verifed total depth but I think it is right around 90 degrees. (Might be a little higher than parallel)

I havenā€™t done full depth squats in 6 months.

I am doing a lot less weights now than before. Really concentrating on reactive/dynamic strength and strength endurance :slight_smile:

Upper body is weak now though. Was benching 265 probably lucky to get 225 now.

Also now I might do 3-4 sets of squats once every six days or so tops vs 3 times a week before. (CNS canā€™t take it)

Cheers,
Chris

420

Here is my entry from when I did 455 for 4 reps.

I am nowhere near that now