been attempting sprinting today and i can barely move in this weather :S its a hell of an accomplishment to get 11.35 in these temperatures 
the weather’s crap in it.
we need more indoor tracks!
by the time college finishes it’s already picthed black.
note:
No max effort upper today, am not as ill as the weekend though.
jw but what did u get when you did the bleep test a couple of months ago cos i was reading one of your previous posts bt you never sed what level u got to.
I dropped out on 12, I don’t know how people can run long distance for fun.
sprinting’s fun, when you get that feeling like you are flying, but long distance…come on.
exactly what i thought, i did it a couple of weeks ago and gave up on 10 shuttle 10, 12 is really decent, nice one especially since you’re built for short distance.
Been quite ill, some bad pains in my stomach I don’t know if its a muscle problem.
Tomorrow I’m gonna go the gym get back into things.
Upper
1.Chin-ups/Pull-ups
2.Dips
3.Press-ups
4.Calf machine shoulder press
Might add some weights to the chin-ups and dips, I’ll see how I feel, might add a bench variation as well.
Just going cleaning the cobwebs.
Thursday 11th November
Upper body
1.Flat bench press
115kgx2
120kgx1 Quite easy
127.5kg missed
I’ll get that soon, first time I’ve lifted in a week, been ill, so I can handle it.
2.Flat DB’s
27.5kgx10
35kgx6
42.5kgx5
3.Dips
BWx15
20kgx10
4.Rack lockouts
Giving these a go from my sticking point, so a few inches off the chest.
100kgx a few sets of 3
110kgx1
120kgx missed
These feel quite different to say the least.
when you bench normally flat do you touch the bar to your chest or just lower your arms so your triceps are parallel to the floor (or there abouts)?
I take the bar to my chest, none of that shit where you stop half way down.
I’d be well good at that, I’m weakest off my chest.
lol then 125kg is very good, and for squats do you do bum-ankles or just hamstrings parallel to floor?
Deadlifts
Worked upto 180kgx1
Need grip work though, and liquid chalk
Shrugs
120kgx6
90kgx15
DB curls
20kgx8
Zottman curls
got upto 15kgx7
Hammer curls
20kgx8
Gonna do forearms twice a week.
Max effort upper
1.Flat bench press
Worked upto
120kgx3 PB
127.5kgx1 PB
130kgx miss
Got it off my chest but couldn’t carry it on, then with a little spot through the sticking patch locked it out.
2.Flat DB’s
2x8
42.5kgx5
Need to go easier on the other 2 sets, so I can get over 5 on this
3.Pull-ups
Close-gripx 18
wide-gripx 8
4.Barbell shoulder press
Worked upto
70kgx6- Use this as the benchmark
5.Lateral raises
Are shit…can’t get these to feel comfty
6.Rear delt flyes on chest supported row
7.5kg,2x10
7.Pushdowns
1 set with v-bar
1 set with rope
8.Hanging leg raises
1x10
1x12
Monday 24th November
1.Deadlifts
easy warm-up weights
worked upto 137.5kgx2 with overhand grip
then
167.5kgx2
187.5kgx1 with straps
195kg with straps missed it above my knees
2.Romanian deadlifts
100kgx7
90kg,2x7
3.Shrugs
60kgx20
90kgx12 overhand grip
I’ve got a college rugby 10’s tournament tomorrow.
I’ll be in the gym on Thursday next.
5/3/1 Percentages
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Lifting 3 days a week,
Deadlift
Bench
Squats
Bench Assistance:
Dips, BW and weighted
Chin-ups, BW and weighted
Press-ups
Military press
DB bench variations
Deadlift and Squat assistance:
Back extensions
Abs
Lunges
And some hamstring exercises I’ll find
Rugby got cancelled.
Bench and assistance
1.Bench Press
75%x5
=87.5kg
80%x5
=92.5kg
85%x5
=97.5kgx11
Got 11 reps with a wider grip than usual on 97.5kg, and without a spotter so that’s not too bad.
2.Bench press
3x10 with 50%
= Rounded upto 65kg
3.Kroc Rows
40kgx11
So I’ll add reps to this next week
4.Poor man’s plate grip pinching
2, 5kgs pinched with each hand.
Had no one to time it but it went alright I think.
Tomorrow
Lower body
1.Squats
Worked upto 130kgx4 with a wider stance than usual, bringing my lower back and hamstrings into it more
2.Deadlifts
Worked upto 170kgx3
3.Hammer curls
12.5kgx7
17.5kgx6
22.5kg,2x6
25kgx6
I’m just gonna do 5/3/1 with bench, cos I need to do squats and deadlifts on the same day so that I have time to sprint etc during the week.
You sent off ur entry for dec 13th yet? what events?
No I’m not going I won’t be able to get there.
Hows your preperation going?
ok i really wasnt happy with my 60m in the last competition cause i didnt use blocks and got an awful start so im hoping to beat 8.4 by at least .7 next time when i use blocks, ive been working mostly on technique and just keeping my sprint work light because it’s so easy to get injured in these temperatures
1/12/08
Max Effort Upper
1.Incline bench- Not the highest of inclines
Worked upto 100kgx6, the 5th slightly touched, and 6th touched a little bit more.
So I was good for 100kgx5
2.Dips
BWx25
3.Pull-ups
BWx18
4.Chest-supported rows
20kgx10
45kgx8
55kgx10
5a.Zottman curls, 12.5kg-3x8
SUPERSET
b.DB shrugs, 32.5kgx12,30kgx15,12