Single Arm Machine Row 4 x 8 x 25kg - not feeling this, will do T-Bar row
Bench Press 4 x 4 x 90kg
Ab Ripper X
First proper session in almost three weeks. Last time the aftermath of my deadlift pb meant I struggled on RDL, this week it was simple as was back squat, except for the breathing which killed me. Went lighter on bench as I did pull-ups and rows first. Happy to get that session done, my job is easing up on the hours a little and i’d like to fit in tempo tomorrow and weights on Thursday but we’ll see.
Given my legs were physically shaking from doms when I reached down to get my grass spikes before this session I think those were some good runs. There was a wind against me for half the runs, other than my 14.2 at the end all my sub 15 were with the wind and all slower ones into it. I weighed myself as it’s been a while and I know I was up at 79kg with regular gym and big eating, now I think the weight i’ve lost is muscle as I feel flabbier than last month. 1.5kg lighter than last Monday’s tempo but I know the day after weights i’m always less.
20 mins on the floor regretting not putting a leg finisher last
Bench Press 10, 10, 7 x 80kg
Bent Over Row 4 x 10 x 50kg - easy
OHP 1 x 8 x 40kg - still felt like throwing up from the DL, really light headed and struggling a lot
Lat Pulldown (neutral grip) 4 x 10 x 50kg
Legs went so well, then I just crashed for upper body. I was dizzy, light headed, close to being sick and probably in need of a carb boost. I struggled my way through what I could and in future will leave DL to the end, only reason I didn’t was OHP and Rows possibly weaken my lower back.
Brandon Carter Abdominal Assault (one of the versions, with ‘dying roach’)
3 rounds, (with rest, with planks and with mountain climbers)
My glutes were hurting so much yesterday it was tough to sit down, that and a day of work meant I ran today instead. I worked on running on my toes and keeping a tall body position, and by bombing my last run I was able to get 14.6 for a four-run average, which I was pleased with. I was a kg heavier yesterday, and feel like i’m improving my body composition each week even with limited gym time.
I changed up abs as Ab Ripper is getting a bit boring. My friend had posted the Ab Assault vid on facebook and I gave it a go, definitely harder than I thought it’d be after cruising round 1 of 3 not knowing what was ahead.
The next gym session will be the 12th, which hopefully produces less doms than last week.
Back Squat 4 x 8 x 95kg - felt easier than 90kg did last week, will do 100kg next time
Side Step Squat 3 x 8 x 37kg (80lb fixed bar) - last set was more of a shuffle as I realised it was quite light so did a jumping version
Bench Press 4 x 4 x 95kg
T-Bar Row 3 x 8 x 45kg, 1 x 8 x 50kg - bit light
DB OHP 4 x 8 x 20kg - this was just right, 90 secs rest and some rotator cuff work in between
Pullups 4 x 7
Good session, not as much fatigue as I imagined but I had my PWO drink before I drove home instead of 20 mins after I finish. Pleased with the gain from the initial session, still a bit out of breath on squats with a weight that is simple. My right hamstring felt a bit tight on squats but a quick stretch and all was fine. I reckon soreness will be minimal as most of that I could’ve gone heavier on, and i’ll do running tomorrow morning.
Strangely I was running into the wind for the first of each run but the fatigue made the second run slower. I shortened the recovery to make it tougher, as the eventual session is 3 x 5 with 30 secs. Average first run 14.4 and second run 15.3. My calves felt unresponsive and weak, couldn’t run on my toes and had no spring in my stride. Will do some massage work over the weekend. Think I can gym Sunday, tempo Mon or Tues, have a work blood test on Wed then rest of the week is busy as I have a friend’s wedding to attend. I felt more springy yesterday so i’m a bit surprised I was so flat today.
Jumping Lunge 3 x 6 x 40kg - much better power on these
Multi-Directional Lunge 3 x 12 (per leg) x 20kg - quite easy, might use a fixed bar instead of hugging 2 x 10kg plates
Bent Over Row 2 x 8 x 60kg, 2 x 8 x 65kg
OHP 3 x 8 x 40kg, 1 x 7 x 40kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 3 x 8 x 105lbs, 8 x 120lbs
Brandon Carter Ab Assault - 3 rounds, 9 x 20 sec exercises, 8 x 20 sec front plank, 8 x 20 sec mountain climber
Bench first as that’s upstairs and nearly everything else is downstairs. Good session overall, happy with jumping lunge, will stick at 40kg as going heavier isn’t the point, it’s about going higher. Pulldown was quite easy, too tired to work out the conversion to kg but I knew 110lbs is 50kg. Ab assault was very tough, technique goes to shit in the final round and I take loads of rests.
19 May
Burpees 12 x 10 (1 min rest)
Not in the mood to go run in the pouring rain so a quick indoor workout.
Poor maths meant I thought I was doing a 25m run (27ish yards) and that my times were awful, but having paced it out I got 93 feet. Kept low in acceleration phase after the first three runs and felt quicker. I reckon my 62 yard times equate to about 7.7 for 60m which is where i’d expect to be from a hand timed start on grass.
T-Bar Row 4 x 8 x 50kg - need to make sure I have a good forward body lean
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 4 x 7
The end is in sight, so much work in April & May, after this weekend it eases off for pretty much the rest of the year. I could possibly have gone heavier with RDL but wanted to make sure back was flat, hinge at hips and the bar was close to my legs all the way down. Happy with squats, felt deep even though I was in an unfamiliar rack so couldn’t gauge it exactly. The good bench press was in use so I did high rep on the dodgy one as you have to lie quite far down the bench and unracking is awkward.
2 x 8 x 100m (50m jog, 50m walk recovery & 2.5 mins between sets)
First 8 average of 14.6
Second 7 average of 14.4 then last run of 12.8 (speedy!)
Some wonderful person has painted an 8 lane 100m track on the grass now that football season is over and it’s exactly where I paced out my 100m (which seems to have been about 99.3m). Shame I was running a bit less up to now but pleased to have a precise line to run from/to. There was a very generous tailwind for all my runs which probably knocked about 0.3 off my times. Having done an acceleration session a few weeks ago I was pleased to feel like I can put together a real 100m and my last run was the fastest i’ve gone this year. I intend to gym tomorrow afternoon as that’s the only time I can fit in before Monday.
Had to squeeze this session in before midday as I had work the rest of the day. Pleased with squats as they felt comfortable. Tried a few reps of deadlift but that was right after bent over row and I could tell my form was crumbling so I skipped it.
RDL 3 x 8 x 80kg, 8 x 85kg - 3 sets were quite easy, noticed the difference with 85kg
Back Squat 4 x 8 x 100kg - pretty routine, nice depth, could go 105kg
Speed Skaters 3 x 8 x 30kg (65lb fixed bar) - it’s a stupid movement to do, which a guy highlighted when he called it “unusual”
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 55kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 9, 8, 6, 5 - much better than trying to match my sets of 7 as fatigue is an issue here
Very nice session from start to finish. I wanted it to be a little easy as i’m trying to move my sessions closer together to keep it in a 7 day cycle but will progress the easy lifts.
Still had some hamstring soreness so best to do running and hit the gym tomorrow.
BW 74.9kg (165lbs)
Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest - 89.4, 83.3, 88.3, 91.5, 89.8 (average 1 min 28.5 secs)
Expected to cover 100m in 20 secs but this isn’t a running track and I had to contend with turning around every 100m. Think those times are poor. My legs went with about 80m to go on each rep and I plodded home and collapsed. Did a little extra calf stretching and foam rolling as they are becoming more blocky than springy. Possibly doing a bleep test on Sunday as my girlfriend is keen to see what she can do and I may as well join in.
Strong tailwind helping me with all of these. Ran the last 60m into the wind and surprised to get roughly the same time. Didn’t have time for gym as it closes mid-afternoon at weekends so a speed session was the best option. Solid ab session, best i’ve felt doing it.
14 June
Bleep Test
Level 9.5
Didn’t feel too bad in the early levels and it was actually my legs that suffered more than my breathing. In rugby pre-season last July I got to 10.1 so it’s a step back from that. I repeated levels 6-8 after a bit of rest as I didn’t feel like the 9.5 was enough of a session. Girlfriend managed 4.2, she lives on the cross-trainer but it isn’t the same as running on grass.
Pretty run down and didn’t put much effort into upper body once I found the benches were in use. Lower body was tired from sprints and the bleep test so I found squats much tougher than expected but pleased to push through. Took a video of my squats and really pleased with my depth. My structured 7 day plan normally would include tempo tomorrow but i’m knackered so I think weights again on Thurs is next in line.
OHP 2 x 5 x 45kg, 2 x 5 x 47.5kg - didn’t really want shoulder size, strength is preferred
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 2 x 8 x 60kg, 3 x 8 x 50kg - want to do this a bit more as my pull-ups suck
Pleased with that session, mainly because I lifted three days ago so this is looking like a full week of lifting. I missed abs on Tuesday so will definitely make time for them tomorrow, then it should be a speed session on Sunday. Squat was good today, rocked forwards onto my toes when I struggled but it’s starting to feel like a more natural movement for me.
2 x 61m (3.5 mins) - 7.9, 7.9 - didn’t measure until afterwards, paced it out generously so it was at least 60m
100m - 12.6 - happy with this, think 12.8 was the fastest i’ve managed up until now
Average session. Didn’t feel in the right groove when running. First longer run was awful, second felt well executed, yet same time. Thought i’d finish with a 100 to see where I am, pleased with it but still think I can run low 12’s on grass when i’m in good shape. Weights tomorrow, shuttle runs Tuesday.
Tricep Dips 10, 7+3, 7+2+1 - fuck me, only 75kg BW and I can’t do 3 x 10 dips. Used to crack out sets of 25-30.
Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 85kg - can go heavier again
Back Squat 4 x 8 x 105kg - maybe one more of these then heavier
B1 T-Bar Row 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Incline DB Curl 8 x 15kg, 7 x 15kg, 2 x 8 x 10kg - oh the fatigue
Changed up my session a bit, happy with the three lower body lifts but wanted to bring in some more DB work. Shocking strength level in dips, that’s got to be priority right now. Tailoring my sessions to speed & rugby with the new season starting soon.
Shuttles 5 x (4 x 100m) with 3 mins rest - 86.5, 84.4, 86.3, 90.0, 85.6 (average 1 min 26.6 secs)
These were on average 1.9 seconds quicker than last week and felt much less daunting. I think my running speed was the same but the big differences were in the change of direction and not fading at the end. My target was sub 1:27 and I was on course until the wind picked up and I ran a 1:30 but I pushed hard at the end and i’m happy with the effort I put in. Breathing felt much better as well.
I’ll make this session a bleep test next week and then it becomes pre-season rugby training on the 8th July.
Played 65 mins. It was my girlfriend’s work team who needed extra players and I came down. Started on the bench, came on for 25 mins of the first half at right midfield and it was really good fitness work to run up and down the pitch. Second half I was in defence for most of the half, came off with 15 to go as I was knackered but someone pulled a calf so I came back on up front and scored the last goal.
Felt like the team pushed me more than i’d push myself in a running session so it was beneficial. Came home and decided to do a short upper body workout before dinner.
Bench Press 4 x 8 x 80kg
Bent Over Row 4 x 8 x 60kg
Tricep Cable Pushdown 4 x 10 x 4 machine plates (40kg?)
Bicep Curls 3 x 21’s with 20kg bar
Nice to get arms done, legs were obviously shattered from football. Today (29th) I plan to do a bleep test if I can get a recording of it on my phone to play while I run, if not then shuttle runs. On holiday for a few days this week but will try to keep active with bodyweight exercises and ab work.