Day 234: Strength (Core, Gym and Plyometrics)

---

Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can, and I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.

---

Heya peeps, I’m back! Yes Uncle Sha is feeling much better after the two days taking off from training, plus another rest day on Sunday. You could say I’m 90 per cent fit now!

I really needed the rest, and could afford it, being I already did one weights session, some speed, a speed endurance, and tempo training last week. So everything was covered for one week cycle.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

But the three days of doing nothing was really a torture, as it was hard of just idling around. With all that time, I focused to finish up my work load, plus doing some more reading on training, motivation and fitness.

My left leg which was the problem, well it seems fine now. A slight strain here and there only, but I’m hoping it will be totally recovered by the end of the week.

Lesson learned here is to follow-through on your form, never ever take it for granted, as improper form could lead to injuries!

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Weight: 68.7kg (before gym) and 67.9kg (after gym)
Today’s gym total load: 1617kg
Supplemental sprints distance covered: 400m

1) Core [A]
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Abductor raise – 10x
Scissors kick – 10x
Hip bridge – 10x
Quadruped – 10x
Hip extension – 10x
Kickbacks – 10x
BOSU – 3×10

2) Weights [A]
Size with Strength 3×8 75%
Bench Press (Olympic) – 60kg ALL SETS
Half Squats (Olympic) – 100kg ALL SETS
Split Half Squats (Olympic) – 60kg ALL SETS 3×16
Clean (Olympic) – 50kg ALL SETS
Abs front (Weights) – 3x20x20kg Incline at max height
Abs back (Weights) – 3x20x15kg
Hamstring (Machine) – 85lbs 95lbs 105lbs
Hack Squat (Machine) – 180kg ALL SETS
Tricep Curl (Dumbbell) – 7kg 8.75kg 8.75kg
Pullup & Pushup – 5 x 5pullup x 5pushup

3) Plyometrics
Box Jump – 3×8
Hurdles – 3x7hurdles
Straight leg drive – 3x7hurdles
Knee leg drive – 3x7hurdles
Bound then Sprint – 3x

4) Sprints
With spikes
2×50 stride
6x30m
2x60m

5) Active Recovery

6) Stretching/Massage

Gym today was excellent. The waiting time was non-existent and I reckon I finished much earlier than expected. The gym also had these new BOSU balancing trainers.

I had these when I was with my old training group, and it’s great to know I can do it again, reliving my varsity days, haha. It’s great for your core and balance, essential in sprinting!

After finishing with the gym, I went outdoors and the stadium for the conversion. I was a bit hesitant if my left leg would hold-up or act-up again. Despite being a hard week, and the need to do more sets, I reduced it for precaution measure.

Well after doing all the plyometrics, jumps, hurdles, bounding and sprint, my left leg was doing great, with no strains in-sight, still I wasn’t pushing it as hard as I could. It’s better to hold back for now this week.