Day 255: Strength (Core, Gym and Plyometrics)

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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.

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Well after today’s gym, the sole of my feet ain’t aching that much as I skipped the outdoor conversion of hurdles jumps, bounding and such due to the bad weather.

Anyway I need the needed rest as I did the gym only, my legs this week has been overworked. My right hamstring has some kind of aching there. Probably the usual ‘tearing’ of intense workouts. I just need the time to recover, and it will be fine.

I just have to bear in mind of the training concept of “train, ache, rest, muscle improvement”.

Woodlands Stadium and Woodlands ClubFITT Gym – View Larger Map

The gym for today, I really pushed myself to the limit. I lifted the heaviest so far compared to other days. Some 2.2 tonnes in total load.

Of course not in one go, but if all my weights reps adds up, it’s round off to about the above figure. Considering it’s a Hard Week cycle, I need to push during this loading phase.

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: 2208.58kg
Supplemental sprints distance covered: N.A.

1) Some Foam Roller

2) Dynamic Warmup

3) Core [B]
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Back Bridged leg lift – 10x
Side Bridged leg cycle – 10x
Quadruped – 10x
Reversed Hip extension – 10x
Side Kickbacks – 10x
BOSU – 3×10

4) Weights [B] 3×8 80%
Bench Press (Olympic) – 60kg 62.5kg 65kg
Half Squat (Olympic) – 120kg all sets
Split Squat with Knee Thrust (Olympic) – 80kg all sets
Bicep Curl (Dumbell) – 8.75kg all sets
Quads (Machine) – 200lbs all sets
Row Pull (Machine) – 130lbs 140lbs 150lbs
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
Hurdles Jump – 3x7hurdles SKIPPED, RAINING
Hurdles Straight Leg Drives – 3x7hurdles SKIPPED, RAINING
Hurdles Knee Leg Drives – 3x7hurdles SKIPPED, RAINING
Bounding – 3x SKIPPED, RAINING

6) Supplemental Sprints
SKIPPED, RAINING

7) Barefoot Running / Active Recovery

8) Foam Roller / Stretching / Massage

Next week is Recovery week, so it will be less intensity for my workouts, perhaps some time-off and time-trial. I train based on a 4 week cycle, trying to improve myself at each mesocycle in terms of timing, and performance.

So far such training plan has been working well, but of course there’s areas I need to improve. I really need to focus on my speed. I’m pathetically slow, evident from my training outing with my former training group. I was easily the slow-poke in the group.

Sometimes I just wish I was more talented. No I’m not born to run, but that ain’t stopping me from training hard. I believe in my training, and I’m sure I’ll make progress soon enough.

My biggest fear now is getting injured. That’s why I’m very particular about what I do always, thinking twice if such actions will actually cause me harm. If you’re injured, you can’t train. When you can’t train, you lose out and it’s back to square one … simple!