Fresh start needed here, been mental since left uni sorting my life out (still not sorted yet!) and trained very inconsistently and and large amount of the time not atall. Still waiting to move into this house i will be renting so been hard to really have a proper routine. Didn't really think about psychological impacts of not really doing much after being used to doing some form of training all my life, think might have in some way been responsible for feeling sluggish and just bored on and off So decided enoughs enough and i'm gonna be a proper machine...

Plan is to do some sprint comps much later on next year and generally just be bit of a beast.

There is a lot of stuff on here but I'm putting it up to try force me to get back into swing of training and you can all give me abuse if I don't stick to it well enough

First stage

Monday
AM: Plyometrics
PM: Core session 1

Tuesday
AM:Extensive tempo (large volume 65-70 percent sprints) in vibrams (when i get them)
PM: Jump rope

Wednesday
AM: Weights 1- More bodybuilding style rep/set/rest layout
PM: Jump rope

Thursday
AM: Core session 2
PM: Extensive tempo

Friday
AM: Pool session- Aqua jogging with little bit of front crawl and breastroke

Saturday
AM: Weights 2- Basic strength

Sunday
Hill sprints- Between 10-30 m- general preperation higher volume

Mobility-
My mobility is a joke and it's about time I stop this massively restricting my performance in everything, going to try to get 2-3 mobility sessions a day even if they are very very short ones.

EMS
Will use EMS for active recovery in any muscle groups where feel it neccesary, also will be used for mobility and maintanance if I pick up any injuries

Regarding lack of complete rest days- Although alot of days aren't neccesary very stressful with some sessions pretty much being active recovery, i'm taking into account that due to unexpected arrangements etc, there is possibility I might have to miss sessions now and then

Look forward to chatting to everyone again after a bit of an absence

looks like you'll be ultra fit and strong if this goes to plan matey

hopefully mate!

23/08/10
Monday

AM Plyometrics
reps x sets
Standing long jumps x 5 x 2
Double leg bounds x 5 x 2
Weighted vertical jump super set with bodyweight 3 x 3 (think weight was about 12kg or so but will need to check, got nice height with them)
2 Double leg bounds into 3rd jump with 5 med ball throw x 2 x 2


PM Core session
Repeated twice
Dynamic planks x 6
Barbell "side to sides" x 10 each side- 10kg plus bar
DB pullins 15 each side- 15 kg per side
5kg med ball side taps x 50
Cable "side to sides" x 10 each side 15kg
Windshield wipers to near failure can't remeber reps
Situps on swiss ball with med ball rested on forehead 5kg/3kg x 20

Went to shop to look at vibrams yesterday, they are soooooooo expensive!!!!!!!!! 95 quid for the classics and have worries they would jsut reek like fuck if was running around in grass with them, might have to get something else, need to strengthen my feet up though....

I've got my first practice with a local track club in about an hour and I'm excited.

As for the vibrams, you do not want classics. Depending on what you're gonna use them for, I'll give you some recommendations - afterall I got three pairs now.

Rilla wrote:I've got my first practice with a local track club in about an hour and I'm excited.

As for the vibrams, you do not want classics. Depending on what you're gonna use them for, I'll give you some recommendations - afterall I got three pairs now.

wanna use them for 70 percent sprints? Tempted to sack off grass perhaps and just run barefoot on running track, at least i know there won't be any shite on it.

79% aint sprinting no matter what.

What kind of surface? KSO is a sweet shoe if you don't need traction - there's very little grippy-stuff underneath.
Speed is a nice shoe as well, though for some reason the lace-up doesn't feel as good to me as the KSO.
The third pair I've got is TrekSport. They have good grip and a nice fit with the closed upper. The sole is designed for offroad running, though it's fine for running on track/roads/whatever.

Sooooo.
TrekSport is my favorite right now, I'd steer well clear of sprint/classic. Regular KSO is great for indoors and tracks.

cheers rilldogg, think i'll check those out once get paid. For now i might just go down sport city in manchester and run on the track barefoot.

Didn't do any sessions yesterday, woke up in morning aching more than ever after monday, couldn't believe how much i was hurting lol, ill get used to it soon. Then had an absolute mission doing alot of travelling at work left early and didn't get home to about 3am. Managed to get a weight session in today at this random gym even though still really aching like mad (somehow!!!!).

25/08/10
Wednesday PM
Squat- Was meant to have 2 minute rests but it ended up varying between 2-3 mins
60 x 5
80 x 5
100 x 2
110 x 8
110 x 8
110 x 6
100 x 10

DB press (wide elbow style) - 1 minute rests
25's x 12
25's x 12
25's x 12
25's x 7

Pullups- 1 minute rests
bw x 12
bw x 12
bw x 4! just died! dont know whats happened to me on pullups!

Highbox step ups (9 steps)
bar x 20 on each leg with no rest
1 minute rest
bar x 20 on each leg with no rest

Jeez you did well to train on a day like you had. I'd rep you if I could, so have a virtual one on the Pirate!

Where are you living now Ash?

Looks like you've gotten weaker than me

Wrt core, have you got a ab wheel? Standing ab rolls are one of the best rectus ab exercise out there.

most of time living in Sale (manchester) at moment, moving to just outside blackpool soon ( )

and yes karlos, i'm piss weak!!!!! Although in all fairness i hate high reps and low rests and i was comepltlyu fucked from my first training session on monday!!!

Due to mixture of still aching proper bad and work commitments this week, things havent really gone to plan, managed to get a very short core/conditioning circuit with medball done on thursday tho.

Got a weight session in today but only had less than 30 minutes, so wil continue some of it tommorow if possible (might not be...)

Push press
50 x 5
60 x 3
75 x 5

Conventional deadlift
not going all out..
70 x 5
110 x 5
140 x 3
170 x 2
190 x 2 straightforward but felt soo shite LOL

Cant wait to properly get back into things coz lifting fucking bitch weights!!!

Cant wait to properly get back into things coz lifting fucking bitch weights!!!

It is only a matter of time