5.5km jog
Had a beer not too long beforehand, which made this very uncomfortable. Liquid/gas bouncing around my stomach every step.
June 16, 2020
Jump rope and loop band shoulder exercises
DB RFESS w/ extra ROM
65s x 6
65s x 6
65s x 6
65s x 6
1-Arm DB Jerks:
65 x 6
85 x 6
85 x 6
85 x 6
85 x 6
Renegade Rows:
85 x 8
85 x 8
85 x 8
85 x 8
Farmer’s Walks:
175 x 30m + 30m
175 x 30m + 30m
June 17, 2020
Jump Rope
Swings:
135 x 15
135 x 15
135 x 15
135 x 15
Archer Pushups:
4 x 7 per side
RDL Rows:
65s x 10
85s x 10
85s x 10
85s x 10
Circuit: 3 sets
Iso Lunge Pallof Press x 10
Perpendicular Bench Deadbugs x 10 ea side
Renegade Reverse Fly x 10 ea side
Friday June 19, 2020
Jog, dynamic, build up sprints
Sprints:
20m x 6
30m x 2
40m x 2
Nordic Ham Curls:
3 x 5
Was able to do a complete eccentric rep without my hands. Time to work my way back up.
Bottom up Axle Floor Press:
165 x 8
210 x 5
215 x 5
220 x 5
Tuck Lever Rows:
3 x 5
Supersetted with Axle curls
5.5km jog yesterday.
Felt better but still had an annoying bounce in my stomach of fluid. I’m unable to burp which I think is part of the problem.
Monday June 22, 2020
400m jog, dynamic, build up sprints
Sprints:
10m x 8
20m x 4
30m x 2
RFESS w/ extra rom
150 x 5
150 x 5
150 x 5
Dips, slow eccentrics
BW x 8
+20 x 6
+20 x 6
+20 x 6
Chin-ups w/ legs tucked
3 x 7
Supersetted with band Pullaparts
Wednesday June 24, 2020
400m jog, dynamic
Tempo Runs
100-100-100-100-100
100-100-100-100-100
100-100-100-100
Circuit 1: 3 sets
Front shoulder raise
Lateral shoulder raise
Bent over reverse shoulder raise
Loop band external rotation
Circuit 2: 3 sets
Dead bugs
Russian twists
Straight leg raises
Pallof press
Circuit 3: 3 sets
Inverted rows
Pushups
Axle curls
Axle lying extensions
Friday June 26, 2020
Weight = 210 lbs
800m jog, dynamic, build up sprints
Sprints:
20m x 4
30m x 4
40m x 3
starts felt slow today but top end form felt smooth
Nordic Ham Curls:
3 x 5
first rep of each set was a full eccentric
Bottom Up Axle Floor Press:
165 x 8
205 x 5
225 x 4
225 x 4
205 x 5
Saturday June 28, 2020
ISO RFESS // Dip Leg Raises
BW Tricep extensions // Renegade reverse flies
Split stance RDL with heel hover // Perpendicular Dead bugs
Inverted Rows // Mountain climber variations
Monday June 29, 2020
400m jog, dynamic, build up sprints
Sprints:
20m x 4
30m x 4
40m x 1
Bounding Broad Jumps:
3 x 6
RFESS w/ front foot elevated:
150 x 5
150 x 5
150 x 5
Tuck Chinups:
BW x 8
+5 x 8
+5 x 8
Dips:
+25 x 8
+25 x 8
+25 x 8
June 30, 2020
600m jog, dynamic stretch
Tempo Runs:
6 x 100
10 pushups + 20 abs + 100m walk between each rep
July 2, 2020
400m jog, static and dynamic stretch, build up sprints
Sprints:
20m x 3
30m x 3
20m (flies) x 3
Back Squats:
115 x 5
165 x 3
205 x 3
255 x 3
275 x 3
295 x 3
275 x 3
Foam Roller Board Press:
115 x 5
165 x 5
205 x 4
215 x 4
225 x 4
Tuck Lever Rows:
3 x 5
Monday July 6, 2020
400m jog, dynamic, skips and buildup sprints
Sprints:
20m x 3
30m x 3
40m x 3
60m x 1
Back Squats:
Up to 295 x 4
Foam Roller Board Press:
Up to two sets of 225 x 4
Tuck Lever Rows:
3 x 6
keeping all my lifts low volume and far from failure
Wednesday July 8, 2020
Jog, static, dynamic
Sprints:
20m x 4
40m x 4
Back Squats:
255 x 5
275 x 4
295 x 4
Board Press:
205 x 5
225 x 4
235 x 3
RDLs:
235 x 8
285 x 6
285 x 6
July 10, 2020
800m jog, static, dynamic, skips
Tempo Runs:
6 x 100
12 pushups, 20 abs, 4 chin-ups, 100m walk after every run
July 11, 2020
Axle Curls
Overhead Tricep Extensions
Plate Halos
3 Way Shoulder Raises
Pushups
Monday July 13, 2020
Track warmup
Sprints:
10m x 7 (1.93)
30m x 4 (4.43)
40m x 1 (5.66 woof)
Gonna start tracking my times now that I have the means. Best times in brackets. All pretty slow but lots of room for improvement
Box Squats:
295 x 3
315 x 3
315 x 3
Board Press:
205 x 4
225 x 4
225 x 4
Tuesday July 14, 2020
800m jog, stretch
Tempo Runs:
100-100-200-200-100-100
between reps:
25 med ball abs
12 pushups
5 chinups
100m walk
Brutal workout today. It was suppose to thunderstorm so I rushed my warmup at the track and paid the price. Skipped static groin stretch, lateral lunges, and hurdle walks and ended up pulling my groin (right adductor) on a 30m sprint. Felt good too, would have been lots of PRs today. Obviously stopped sprints after that, didn’t do any med ball throws or squats. Tried to bench but had to keep my feet up on the bench to reduce strain on my injury. Worked up to 225 and failed the third rep, didn’t realize how much more difficult it would be with feet up. Called it a day.
Thursday July 16, 2020
400m jog, short dynamic and build up sprints
Sprints:
20m x 3 (3.25 PR)
30m x 1 (*4.48)
Board Press:
Worked up to 225 x 2.5
Lessons learned for an old guy
Friday July 17, 2020
Loop band shoulder exercises:
Med Ball Lying Chest Throws:
3 x 6
Board Press:
205 x 3
225 x 3
225 x 3
225 x 3
Seal Rows:
4 x 10
Dips:
BW x 15, 15, 20
Axle Curls:
3 x 12 @ 75
3 Way DB Shoulder Raises:
3 x 12