Monday 21st December 2009
Ring Dip Challenge:8 Dips
Tuesday 22nd December 2009
Warm Up
3 Rounds of Pullups, Pushups, OH Squats, Situps, Samson Stretch.
Press 3x5
46 -56-56
Ring Dip Challenge: 9 Dips
Wednesday 23rd December 2009
Ring Dip Challenge: 10 Dip
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Lawrence's Training Log
Re: Lawrence's Training Log
by Lawrence.McDonell » Thu Dec 24, 2009 9:29 pm
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Thu Dec 24, 2009 9:46 pm
Thursday 24th December 2009
Warmup: 2 Rounds of- 5 Hanstand Push Ups, 10 single leg squats, 15 ring dips, 5 burpee wall balls.
"Murph"
Main Session: 1600 run, 100 pull ups, 200 push ups, 300 squats, 1600 run. Time: 34mins 16sec. Very hot today. Bit of a quiet week this week but nice to get a solid session in on Christmas Eve.
Warmup: 2 Rounds of- 5 Hanstand Push Ups, 10 single leg squats, 15 ring dips, 5 burpee wall balls.
"Murph"
Main Session: 1600 run, 100 pull ups, 200 push ups, 300 squats, 1600 run. Time: 34mins 16sec. Very hot today. Bit of a quiet week this week but nice to get a solid session in on Christmas Eve.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Sun Jan 03, 2010 9:59 pm
Wow have been really lazy with putting up training info.. thats probably because i have done very little training since Christmas Eve aside from keeping up my ring dips for the challenge. Anyway most recent stuff is here:
Saturday 2nd January 2010
5x5 squat @ 85% 1RM with 180-240sec break.
Since 85% of my max is 110kg and it was my first day back after a rest i scaled it back to 100kg
100-100-100-100-100
Finisher 1200m time trial on hilly course.
Time 4mins 7 sec
Ring Dip Challenge Day 20: 20 dips (12-8)
Sunday 3rd January 2010
10km Tempo Run. 5km Easy then 5km harder Negative split.
1st 5km: 27mins avg HR 153bpm
2nd 5km 23min 12 sec avg HR 170bpm
Ring Dip Challenge Day 21: 21 dips (12-9)
Saturday 2nd January 2010
5x5 squat @ 85% 1RM with 180-240sec break.
Since 85% of my max is 110kg and it was my first day back after a rest i scaled it back to 100kg
100-100-100-100-100
Finisher 1200m time trial on hilly course.
Time 4mins 7 sec
Ring Dip Challenge Day 20: 20 dips (12-8)
Sunday 3rd January 2010
10km Tempo Run. 5km Easy then 5km harder Negative split.
1st 5km: 27mins avg HR 153bpm
2nd 5km 23min 12 sec avg HR 170bpm
Ring Dip Challenge Day 21: 21 dips (12-9)
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Sat Jan 09, 2010 8:26 pm
Monday 4th January 2010
100 Unders. Warm up pullups, dips, overhead squats and samson stretch. 5-5-5 Press @51kg. Ring Dip Challenge: 22 dips (12-9-1)
Tuesday 5th January 2010
Ring Dip Challenge: 23 Dips (12-9-2)
Wednesday 6th January 2010
Junior Reps Session. 15mins continuous running in vibrams. Game simulation 15mins. 8x flying 30m sprints with 30m build ups. 8x Illinois agility run practice. 7x30m sprints <5sec with 25 sec recovery covering 70m. No ring dips done today.
Thursday 7th January 2010
Ring Dip Challenge: 49 dips to catch up from yesterday. Amongst these were 2x15 dips. Before starting this challenge 14 dips was my previous max. 15 was easy enough too... thinking i could get 20 easy.
Friday 8th January 2010
Ring Dip Challenge: 26 Dips (12-9-5)
Saturday 9th January 2010
Warm Up 10mins Skipping mixing doubles singles corssovers and high knees. Weighted Pull Ups 3-3-3. 15kg-15kg-15kg. Ring Dip Challenge: 27 Dips (12-9-6)
100 Unders. Warm up pullups, dips, overhead squats and samson stretch. 5-5-5 Press @51kg. Ring Dip Challenge: 22 dips (12-9-1)
Tuesday 5th January 2010
Ring Dip Challenge: 23 Dips (12-9-2)
Wednesday 6th January 2010
Junior Reps Session. 15mins continuous running in vibrams. Game simulation 15mins. 8x flying 30m sprints with 30m build ups. 8x Illinois agility run practice. 7x30m sprints <5sec with 25 sec recovery covering 70m. No ring dips done today.
Thursday 7th January 2010
Ring Dip Challenge: 49 dips to catch up from yesterday. Amongst these were 2x15 dips. Before starting this challenge 14 dips was my previous max. 15 was easy enough too... thinking i could get 20 easy.
Friday 8th January 2010
Ring Dip Challenge: 26 Dips (12-9-5)
Saturday 9th January 2010
Warm Up 10mins Skipping mixing doubles singles corssovers and high knees. Weighted Pull Ups 3-3-3. 15kg-15kg-15kg. Ring Dip Challenge: 27 Dips (12-9-6)
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Mon Jan 11, 2010 8:46 pm
Sunday 10th January 2010
40km Bike Ride Approx 1hr 16mins: Avg Speed 31.7km/h. Avg HR 165bpm Represents 85% of MHR. Was a tough undulating ride along M7 cycleway. Went out 20km and then back. On return trip stayed in single gear and tried to work higher rpm along flats.
40km Bike Ride Approx 1hr 16mins: Avg Speed 31.7km/h. Avg HR 165bpm Represents 85% of MHR. Was a tough undulating ride along M7 cycleway. Went out 20km and then back. On return trip stayed in single gear and tried to work higher rpm along flats.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Mon Jan 11, 2010 9:08 pm
Monday 11th January 2009
Back to proper training this week. New Bumper plates arrived today and along with my lifting i am aiming to add in some short Metcon stuff especially on days where i have no training in the eveneing. From what i can see the RAW sessions might be well suited to this though i am going to be a bit free and unstructured to begin with. I am basically going to use a similar tmeplate to the Strength Bias one that i used before only there will be no need to jump weight every week and i am subbing out front squats for weight pullups at this point until a bit later. I have collaborated with my Referees trainer a bit and have been able to access the yearly periodisation cycle they use to structure our training. I am hoping with my novice programming skills to compliment this as effectively as possible. I will see how it goes
Warm Up
400m with the usuals
General ROM
Deadlift @ 60kg, 90kg
5 Dips, 5 Pullups
Strength Set
5-5-5 Deadlift: 110kg-122kg-132kg
Metcon
3 Rounds of : 10 pullups, 10 ring dips, 40 situps, 50 squats. Rest 90sec between rounds. Times: 2mins 47sec, 2mins 42sec, 2mins 52 sec. Good short sharp session. Blew out the cobwebs all over. Fitness testing again on Thursday as well as training both tomorrow and Wednesday evening. I think first trial games for Rep Season start this weekend though not sure if i will be running at this early stage.
Had to make up for missed ring dips yesterday meaning 26+27 = 53 dips. With 5 done in warm up and 30 done in main session that left 18 which i did post session as 10 and 8.
Back to proper training this week. New Bumper plates arrived today and along with my lifting i am aiming to add in some short Metcon stuff especially on days where i have no training in the eveneing. From what i can see the RAW sessions might be well suited to this though i am going to be a bit free and unstructured to begin with. I am basically going to use a similar tmeplate to the Strength Bias one that i used before only there will be no need to jump weight every week and i am subbing out front squats for weight pullups at this point until a bit later. I have collaborated with my Referees trainer a bit and have been able to access the yearly periodisation cycle they use to structure our training. I am hoping with my novice programming skills to compliment this as effectively as possible. I will see how it goes
Warm Up
400m with the usuals
General ROM
Deadlift @ 60kg, 90kg
5 Dips, 5 Pullups
Strength Set
5-5-5 Deadlift: 110kg-122kg-132kg
Metcon
3 Rounds of : 10 pullups, 10 ring dips, 40 situps, 50 squats. Rest 90sec between rounds. Times: 2mins 47sec, 2mins 42sec, 2mins 52 sec. Good short sharp session. Blew out the cobwebs all over. Fitness testing again on Thursday as well as training both tomorrow and Wednesday evening. I think first trial games for Rep Season start this weekend though not sure if i will be running at this early stage.
Had to make up for missed ring dips yesterday meaning 26+27 = 53 dips. With 5 done in warm up and 30 done in main session that left 18 which i did post session as 10 and 8.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Wed Jan 13, 2010 9:14 pm
Tuesday 12th January 2010
Warmup:
400m with the usuals
General ROM
3 rounds of 10 dips, 10 front squats, 10 ghd situps, 10 back extensions. ( Dips covered the 28 for the day)
Strength Set
Press 5-5-5: 46kg-51kg-56kg
PM
Referees Training:
10x400m <90sec with 90 sec recoveries. Tried to stay on consistent pace for all efforts except the final two. Avg time was about 87sec. Final two efforts were 80 and 81sec respectively. HR at the end of each of the first 8 efforts was pretty consistent at 174-176bpm (90-91% of MHR). HR recovered to approx 130bpm (67%of MHR) during 90sec recoveries. Last two efforts reached HR of 186 and 189 respectively ( Approx 96-97% of MHR) Between these two efforts HR only recovered back to 140bpm (73% of MHR). Avg HR for whole session was 165bpm.
Warmup:
400m with the usuals
General ROM
3 rounds of 10 dips, 10 front squats, 10 ghd situps, 10 back extensions. ( Dips covered the 28 for the day)
Strength Set
Press 5-5-5: 46kg-51kg-56kg
PM
Referees Training:
10x400m <90sec with 90 sec recoveries. Tried to stay on consistent pace for all efforts except the final two. Avg time was about 87sec. Final two efforts were 80 and 81sec respectively. HR at the end of each of the first 8 efforts was pretty consistent at 174-176bpm (90-91% of MHR). HR recovered to approx 130bpm (67%of MHR) during 90sec recoveries. Last two efforts reached HR of 186 and 189 respectively ( Approx 96-97% of MHR) Between these two efforts HR only recovered back to 140bpm (73% of MHR). Avg HR for whole session was 165bpm.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Wed Jan 13, 2010 9:17 pm
Wednesday 13th Janurary 2010
Dips: 29 dips. Attempted max set and cranked out 18 which is a PR. Finieshed with second set of 11.
Jr Reps Training
Warm Up
20 mins Running
Skills work Touch Judgining
Boxing Circuit
Training got cancelled midway due to lightning which is OK because i have fitness test tomorrow night.
Dips: 29 dips. Attempted max set and cranked out 18 which is a PR. Finieshed with second set of 11.
Jr Reps Training
Warm Up
20 mins Running
Skills work Touch Judgining
Boxing Circuit
Training got cancelled midway due to lightning which is OK because i have fitness test tomorrow night.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Thu Jan 14, 2010 9:31 pm
Thursday 14th January 2009
Fitness Testing
Second set of testing for Premier Squad. Recieved summary of results from December which saw me placed 3rd overall in the squad of 30. Tonights results are below with comparitve scores from December.
Yo -yo Beep Test: From 17.4 up to 18.1
Flying 30m Sprint: Slowest was 3.77 this time was 3.74. Quickest last time was 3.52 this time was 3.54 i think. Basically the same for the sprints.
6x25m Shuttle: Was 1.03 &1.07 is now 1.03 and 1.05
6x40m sprints with 30 sec recoveries: Was avg 6.2sec now all sprints were well under 6sec.
Am very happy to improve almost across the board. Will be interesting to see if it is enough to jump up a spot in the rankings or not... although the guy who ran fourth last time put up some pretty good numbers as well tonight. Overall i am extremely happy.Ater scoring solid results in December i executed a plan that was aimed at getting a good period of rest but not letting any of my hard work go. While i was pretty relaxed about my sessions i was good with diet and i don't underestimate the value of being strict for this period.
Ring Dip Challenge Day 30: 30 dips as 2 sets of 15.
Fitness Testing
Second set of testing for Premier Squad. Recieved summary of results from December which saw me placed 3rd overall in the squad of 30. Tonights results are below with comparitve scores from December.
Yo -yo Beep Test: From 17.4 up to 18.1
Flying 30m Sprint: Slowest was 3.77 this time was 3.74. Quickest last time was 3.52 this time was 3.54 i think. Basically the same for the sprints.
6x25m Shuttle: Was 1.03 &1.07 is now 1.03 and 1.05
6x40m sprints with 30 sec recoveries: Was avg 6.2sec now all sprints were well under 6sec.
Am very happy to improve almost across the board. Will be interesting to see if it is enough to jump up a spot in the rankings or not... although the guy who ran fourth last time put up some pretty good numbers as well tonight. Overall i am extremely happy.Ater scoring solid results in December i executed a plan that was aimed at getting a good period of rest but not letting any of my hard work go. While i was pretty relaxed about my sessions i was good with diet and i don't underestimate the value of being strict for this period.
Ring Dip Challenge Day 30: 30 dips as 2 sets of 15.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Sat Jan 16, 2010 9:32 pm
Friday 15th January 2010
Rest Day
Saturday 16th January 2010
Bike Ride. 5km Warm Up. Then 5km Hard. 5 mins easy. 5km hard. 5mins easy. 5km hard. 5km Cool Down. Attempt to negative split each of the 3x5km efforts. 1st 5km: 9mins 52sec. Avg Speed 30.2km/h. 2nd 5km: 9mins 27sec. Avg Speed 31.5km/h. 3rd 5km: 8mins 35sec. Avg Speed 34.7km/h
Ring Dip Challenge Day 32: Had to do 31 dips form yesterday also. 31+32= 63 dips for the day.
Rest Day
Saturday 16th January 2010
Bike Ride. 5km Warm Up. Then 5km Hard. 5 mins easy. 5km hard. 5mins easy. 5km hard. 5km Cool Down. Attempt to negative split each of the 3x5km efforts. 1st 5km: 9mins 52sec. Avg Speed 30.2km/h. 2nd 5km: 9mins 27sec. Avg Speed 31.5km/h. 3rd 5km: 8mins 35sec. Avg Speed 34.7km/h
Ring Dip Challenge Day 32: Had to do 31 dips form yesterday also. 31+32= 63 dips for the day.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
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