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  1. #121
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Thursday

    4x2 Back Squat 180kg (fukn oath mates)
    3x(8xbosch hold (100kg) into 5xquick step into 15xcrunch+10kg pull over)
    3x12 S/L DB hip thrust (15kg)

    Those squats doe. Didn't think I had it in me because my hammies were feeling a bit fried after loading them a lot the last few weeks + quite an aggressive sprint session yesterday. The squats really moved quite quickly and it was awesome that my last set was the easiest, most efficient and had the best form. I'll try for 4x2 190kg squats next week and then hopefully have a crack at a 200kg squat the week after. I think I can do it.
    Last edited by ballzofpeaze; 06-29-2016 at 08:36 PM.
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  2. #122
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Friday

    I deserved rest after finishing exams and I went out afterwards.

    Saturday

    My brother asked if I could fill in for his footy team because they were short on numbers and I ended up popping my shoulder out in the last few minutes. Bleh. It's not too bad.

    Sunday - Monday

    Rest and Physio.

    Tuesday

    4x2 safety bar squats 160kg
    4x5 banded trap bar rdl (extended eccentric. These were fukn awesome. Took the idea from altis + Ben Bruno Instagram accounts)
    5x20m sled pulls 140kg (10m March run, 10m backwards VMO focus)

    My shoulder isn't too bad and I still want my 200kg squat next week. I'm going to really put in a lot of work in squatting movements over the next week with the safety bar and have a real dig the big two hunnit.
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  3. #123
    Wilhelm Schmidt? ballzofpeaze's Avatar
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  4. #124
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Wednesday

    20 min spin sesh
    6x30 second banded run efforts (30soff/on)
    single leg swiss ball hamstring curls 4 x 12
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  5. #125
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Thursday

    8x3 Safety bar squats (speed)(1min rest) 110kg
    3x12 S/L DB hip thrust
    3x8 banded split squat into 8xGHR

    Getting a tonne of squat volume in this week while I'm not running too much to try and smash out that 200kg squat next week.

    Also got treatment on my shoulder this morning. It's rapidly improving but the surrounding muscles are tight as tits and I need to continue to release them.
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  6. #126
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Friday

    rest (just some SMR stuff)

    Saturday

    hit a 200kg squat! i tried for 210kg but I didn't execute technically. When I look back on the footage for the 210kg attempt, I believe I have the strength to hit it. On the day, I didn't have the emotional or mental energy to have another max attempt after already having a great squat.



    Did 3x10 GHR with 10kg plate too
    5x5 Sled March/Pull (VMO)
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  7. #127
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Sunday

    Monday

    rest

    Tuesday

    This was the first session with the track squad. This is the down week for the squad so everything is pretty light on.

    medball warm up

    4 x

    6xsplit squat
    6xs/l leg press
    6xs/l deadlift
    6xclean

    very different type of training. looking forward to building a juicy post. chain.
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  8. #128
    You are my babydoll. JustBulk's Avatar
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    good luck mate. see you in sports misc.
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  9. #129
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Originally Posted by JustBulk View Post
    good luck mate. see you in sports misc.
    Cheers legend

    Wednesday

    Shoulder rehab
    5x5 inc. bench 70kg
    4x30s seal iso row hold
    5x20m farmer walk 80kg

    Thursday

    First track session in 3 years. Only did one set because my doms from Tuesday feel like I had never done leg weights in my life.

    40s (~290m)
    30s (~240m)
    20s (~170m)
    10s (~80m)

    3 min between reps. Felt so so good to be honest. I have some seriously powerful acceleration potential.
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  10. #130
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Friday

    30 minute bike + 30 minute SMR & Stretch
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  11. #131
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Saturday

    Stairs session

    4x1 singles (one step at a time)
    2x2 doubles
    2x1 doubles jumps

    Yep, this genuinely effed me up. Was shaking for 40 minutes later. Going skiing until next Thursday so will not be updating for a bit. I look forward to solely training for the purpose of running when I return with the intention to have a competition at uni games late september.
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  12. #132
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Thursday

    Back from skiing in the PM. Went to gym a few hours after arriving from a 6 hour car trip. Now that I have hit my 200kg squat goal, I have 2 new gym related goals.

    1. No shoulder subluxation for the rest of the year (no matter the extent). This just means lots of shoulder prehab work and stopping football and too much basketball.

    2. Drop body weight to 85kg by my 22nd birthday (23rd Sept.). If I can hit that, 83kg by November would also be a cool goal.

    Anyways,

    Gym:

    Shoulder prehab circuit on seal row bench

    - 4x
    6x row + rotation + press
    8x straight arm post. delt raise
    10x pec stretch fly (all with 2.5kg plate. I'll try get a vid of this circuit as I plan on using it every upper body session.)

    5x
    5x Inc. Bench 75kg into 6x band pull aparts

    5x
    10x bench supported row (12.5kg DBs) into 8x lateral raise (4kg Dbs) into 20m farmer wall with trap bar (80kg)

    I'm going to work around this session twice a week for 8 weeks.
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  13. #133
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Friday

    Physio

    Saturday

    3x should prehab circuit

    5x(5 pause bench (80kg) into 6x band pull apart)

    3x(6xdb row (25kg) into 10xchest supported row into 10xdb lateral raise)

    10x Turkish get up each side 12kg KB.
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  14. #134
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    I consider this my first full week of work for athletics training.

    Monday

    1 set of

    40s run (290m)
    30s run (220m)
    20s run (170m)
    10s run (80ishm)
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  15. #135
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Tuesday

    GP Circuit

    4x8
    Smith machine rear foot elevated split squad - 100kg
    S/L Leg press - 7 plates
    S/L RDL - 40kg BB
    Power Clean - 80kg

    2x
    10 x S/L Hamstring curl - 25kg
    45s isometric hamstring bridge
    10 x 80kg Smith machine S/L calf raise

    3x10 Ab Roll out
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  16. #136
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Wednesday

    3xshoulder prehab circuit

    5x5 inc. bench press neut. grip 77.5kg into 7x band pull aparts

    5x

    10x seal row 50kg into 10kg lateral raise 5kg into farmer walk (80kg, 20m)
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  17. #137
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Thursday

    4x30m bounds
    2x30m small hops (heel,toe)

    6x

    60m flies (20m,20m,20m building up)
    50m resisted runs
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  18. #138
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Friday

    tempo

    20 x 100m (15s run, 45s recov)
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  19. #139
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Sat

    Hurdle mobility

    4x8
    OHS - 40kg
    Back squat - 110-140kg
    RDL - 120kg

    2x
    10xhip machine
    10xhamstring curl S/L
    20xsmith machine calf raise S/L

    3x
    5xbench press 90kg
    10xab roll out
    10xpallof press

    Followed with aerobic swim.

    10x25m swim on the minute. This was a nice flush and not too demanding at all.
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    Monday 1/8

    Session in the rain.

    40s (300m, 285m)
    30s (220m, 215m)
    20s (150m, 140m)
    10s (75m, 75m)

    3 mins between reps in first set, 4 mins between reps in second set.

    This session was awesome. First time i've been genuinely happy with my running in a long time.
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    Tuesday 2/8

    5x6 Power Clean 1.5 min rest
    (60, 70, 75, 75, 75kg)

    5x6 1 min rest
    Split Squat (80kg, 80kg, 80kg, 80kg, 80kg)
    S/L Leg Press (20kg, 40kg, 40kg, 40kg, 40kg) (This is measured in plates on each side, not machine or total)
    S/L RDL BB (40kg, 40kg, 40kg, 40kg, 40kg)

    3x10 1 min rest
    Hip flexion with KB 12kg
    Hamstring curl
    Ab roll out

    I've purchased a notebook which is segmented into 4 parts: Track, Gym, Food and Sleep/Diabetes. I've bought this in an effort to try and improve my HBA1C and BW.
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  22. #142
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    Wednesday

    3xShoulder health circuit (3kg DB)
    5x5 BB Bench press 95kg - 2 min rest
    5x10m alligator crawl with 10kg sled
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  23. #143
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    Thursday

    6x 60m flies into 50m resistance run

    Friday

    5x6

    OHS Squat - 40kg
    Back Box Squat - 120kg
    RDL - 100kg

    3x10 hamstring curl - '6'

    Saturday

    4x3 BB Bench 100kg
    10 x 10m Prowler (ended up to a working weight of 225kg being pushed, i vomitted after this)

    Sunday rest

    Monday

    This is a rest week. Only planned exercise is Thursday testing for a 40s and 30s time trial I believe.

    3 x 8 weighted chin - 10kg
    5 x 12 seated row - 40kg into x 10 wood chop
    3 x 12 seal row into 12 x lat pull down into 60 x swiss ball wrestle
    3 x 40 bus drivers - 10kg plate into 10 x lateral raise - 8kg DB
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  24. #144
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    Tuesday

    4x3 Power clean and jerk (50kg,50kg,60kg,60kg)
    2x10
    S/L RDL 12kg KB into Bulgarian Split Squat 12kg KB
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  25. #145
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    Wednesday

    Shoulder health circuit x 3
    3x5 110kg BB Bench
    4x10 Wide grip lat pull down into 10 narrow grip supinated lat pull down into 20 lateral raises
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  26. #146
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    Between Thursday and Saturday, I was really ill so I took time off exercising.

    Sunday - New basketball comp.

    Monday

    New cycle of speed endurance

    3 x 2 30s efforts (4 min between reps and 10 min between sets. Aiming for ~240m each 30s. Week 1 was performed in flats for 2 sets and spikes for 1. Spikes were really, really draining and I'm not ready for it yet).

    Tuesday

    5 x 6
    Split squat (60kg)
    S/L Leg press (1 plate each side)
    S/L DL 20kg KB

    3x10
    Hip flexion
    Hamstring curl ('8')
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  27. #147
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    Wednesday

    3x10
    scap push up into seated row wide grip

    3x10
    BB floor press 60kg
    Lat pull down close grip

    3x10 Seal row

    3x10
    face pull into lateral raise

    Thursday

    4x30m speed bounds
    2x30m speed hops

    4x30m standing start
    4x

    1x resisted block start 30m
    2x block start 30m

    4x6
    hurdle jumps
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  28. #148
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    Monday

    training schedule has changed so my training over the next month will be pretty lame. My work schedule will change soon + the fact my school prac will be finished by the end of september means that I won't be training to my full capacity for some time.

    5x4

    S/L smith squat
    Clean (worked up to 4x110kg, it was sick)
    S/L Straight leg deadlift

    3x
    S/L Leg Press x 4 into 4 x mat hops
    Hamstring curl x 4 into hamstring catch x 4
    Hip flexor machine x 10 into 3 x scissor mat
    S/L calf raise x 10 into hop circuit

    3 x 10 S/A DB row
    3 x 10 Seated row
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    Tuesday

    3x10
    scap push up
    wide grip seated row

    3x10
    BB floor press 65kg
    Close grip lat pull down

    3x10
    Seal row

    3x10
    DB row

    3x12
    Face pull
    Lateral raise
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    Thursday

    3x2

    30s efforts (6 min rest between reps, 10 min between sets)

    Fastest rep pushed about to 250m which is a huge improvement.

    5x50m dribbles
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