A Fresh Start

On arriving in the ‘facility’ yesterday it all seemed like a normal afternoon of abuse and degrading of each other. It was then mentioned by DF that my blog was so bad I didn’t even read it let alone update it. So with a new focused aggression, under the supervision of WH we put my new programme together.  It is going to be fun and i’m really looking forward to getting into it.  Unless a certified lunatic pops up I reckon i’ll be doing this programme solo.  Anyone that feels the urge to try it please do tell.

So here is the plan for the next 8-12 weeks with weights and reps changing as I hopefully progress.  We are looking at a 6 session programme with a lot of different facets.  The 3 main strength days will have morning rows with two tempo run days in between.  To bring up my endurance a nice long slow run will be slotted in on the weekend.  Each strength session will have two key exercises with the rest being supplementary.

• Height 198cm (Well hope this doesn’t change)
• Weight 112.4kg (This is going to move around so i’ll monitor it)

(w) = Weighted

Day 1 (Squat & Back)

AM

• Short Intervals -  Long Recovery -  Rowing (90 -> 60 Secs)
• 10 x 500m

PM

• W/U and Lower Body Mobility Work
• Front Squat – 2w/u sets and 5 x 8reps
• Db RDL’s -  3 x 12 reps
• Bridging -  3 x 60 secs (W) 1 min recovery
• Shoulder Mobility
• Weighted Chins – 5 x 8 reps
• Alternate Incline D/B – 3 x 12 reps
• Reverse Hypers - 3 x 15 reps
• Triceps – 3 x 12 reps

Day 3 (Deadlift & Bench)

AM

Short Intervals – Short Recovery – Rowing (45 -> 30 Secs)

10 x 300m

PM

• Straight Bar Deadlift – 2w/u sets and 5 x 8reps
• Reverse Lunge (w) – 3 x 12 reps
• Standing Ab Pull Down -3 x 12 reps
• Upper Mobility Work
• Decline D/B Bench – 2w/u sets and 5 x 8reps
• Back Extension – 3 x 15 reps
• Bicep – 3 x 12 reps

Day 5 (Repition & Core)

AM

Long Intervals Variable

500, 1000, 1500, 750 (60secs Recovery) 5 min rest & Repeat

PM

• Box Jump – 10 x 3
• Calf Raises – 3 x 15
• Lows to High – 5 x 15
• Push Press -  3 x 15

• Kettle Bell Row  -  100 Reps  of each timed
• Push Up -    as a superset

Day 2 and Day 4

• Inital 2km run at 5min/km pace
• Tempo set runs to be decided as training progresses

Day 6

• Long Easy run over set distances

DIET

Lyle Mc Donald has provided me with the basis for the diet I will follow over the next few weeks

The Basics (Daily Intake)

• Protein 336g
• Carbohydrate 560g
• Fats 180 g
• Plenty of Fluids
• Pre & Post Workout Intakes