1
Apr

Day 253: 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.

Basically I’m giving every effort in my recovery process of my niggling injury found at the sole of my left feet. The latest implementation is the use of another trainer.

It might, or it might not be my previous trainers that’s the cause of the injury. I’m just trying out all options to seek the root of the problem. Oh I do hope it’s the trainers.

Woodlands Stadium and Woodlands ClubFITT Gym – View Larger Map

Well for today’s training I did my gym in the afternoon rather than the usual morning. I might think of switching to the later PM session permanently, as I noticed the gym crowds in the morning and afternoon session are about the same.

It’s just that if I were to do it in the afternoon, I should not do it too late. The cut-off point to start working-out is 3pm, and no less, as by the time I finished my gym around 5pm earlier, it was getting packed.

Status

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

Workout of the Day

Weight: 67.9kg (before gym) and 67.2kg (after gym)
Today’s gym total load: 2091.46kg
Supplemental sprints distance covered: 240m

1) Some Foam Roller

2) Barefoot Running / Dynamic Warmup

3) 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

4) Weights [A] 3×8 80%
Bench Press (Olympic) – 60kg 62.5kg 65kg
Half Squat (Olympic) – 120kg 125kg 130kg
Split Squat (Olympic) – 70kg 75kg 80kg 3×16
Shoulder Press (Dumbell) – 7kg 8.25kg 8.25kg
Clean (Machine) – 55kg 65kg 65kg
Lat Pulldown (Machine) – 110lbs 120lbs 130lbs
Calf Raise (Machine) – 200lbs all sets
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 3x20x20kg
Abs back (Weights) – 3x20x20kg
Hack Squat (Machine) – 180kg all sets

5) Plyometrics
Box Jump – 5×8 (97cm high)
Hurdles Jump – 5x7hurdles
Hurdles Straight Leg Drives – 5x7hurdles
Hurdles Knee Leg Drives – Forgot
Bounding – 5x

6) Supplemental Sprints
60m with flying start – 4x

7) Barefoot Running / Active Recovery

8) Foam Roller / Stretching / Massage

The gym went rather alright, not much of waiting time for the stations. There was of course some morons, but I was patient. There were too many kids by the way in the gym. Is it school holidays now?

Finally I managed to do box-jump after few sessions where I had to skip it due to the bad weather. It was raining today earlier, but by the time I was outside doing my conversion, the spot for my box-jump dried up and safe to use.

After today’s workout, as usual my sole felt aching. There’s nothing much I can do for now, except trying to reducing hard impact on it. I’m still skipping my usual jog of to-fro from my home to the training location.

Well it’s recovery time for me now. Once again, smart training people!