Discussion in 'Training Plans and Diet Suggestions' started by m2013, Feb 13, 2014.
If you can do it on heavy legs and slippy ground you'll smash it when prmc comes
2 sets of 5 sprints, almost passed out at the end
Return mile - 8:04
Expecting a pjft date soon, passed medical yesterday
Bleep test: 11.1
15 reps of each with a 50m Sprint (25m there and back) between each exercise, no rest between exercise 2 min rest after all 9 exercises completed. Repeated 3 times. Absolute lick in the best way
Havnt posted in a while but gradually getting back into the running again after the knee problems, ran a pjff just once and felt very good to be fair I took it handy enough but felt good.
Light weight squats practicing on form 3sets 50kg.
Leg press light weight again 150kg 3sets
Leg extensions and hamstring extensions 3 sets
having problems with my press ups at the moment they don’t seem to improve at all which is weird any advice ?
Many thanks !
@LilInac for press ups, I found variations like weighted press ups or decline press ups helped me, as well as heavy bench press finding around a 5/6 rep max and doing 3-5 sets of that helped me go from 30 to now 50
Tried to do the 1.5 mile run. Got to the mile at 7 mins and 47 secs when I had to stop due to shin splints. After waiting for a minute, I was able to finish it with the back of my legs roaring with every step I took. I am certain I can do the running the PRMC and further training can throw at me, but my legs just start to spite me.
Doing push ups on the table every time you boil the kettle also helps to build up. Don't stop until the kettle does.
Cheers lads suppose its jus keep doing them as much during the day ? I’m on a slight calorie deficit at the moment also would that effect it much do ye think ?
leg day today !
lightweight squats 50kg 3sets
Deadlift alternative 70kg 3sets
Lightweight leg press 150 3 sets
Hamstring / leg extensions 3 sets
think I’ll stop with the weights next week and try just running and see how the knee holds up!
25 x 2 min rounds on the heavy bags with 20 seconds rest in between rounds.
circuits. 6 x exercises for 1 minute without rest. After 6th exercise complete, 1 minute off and repeat 3 times. Essentially 18 minutes work with 2 mins rest.
10kg ball slams side to side (30 sec each side)
17.5kg dead lifts
20kg weighted squats
14lb hammer - tyre smash
24 inch box steps (20kg bag on shoulders)
Battle ropes (alternate arms/shoulders)
Throughout the day, 200 press ups, 200 sit ups and 50 pull ups.
3 x 2.5 min planks
Am - half marathon done on the treadmill with a 2% incline. All complete prior to 8am
Run complete in 1:37:21 which equates to around 07:26/mile
PM - will do my press ups, sit ups and pull ups exercises
Sit ups = 6 x 30 reps
Press ups = week 3, day 2 of the 100 push up challenge
Pull ups = 50 pull up challenge (reps between 9-11) day 1
Sunday - 4 miles hungover and blowing out my *text deleted* finished with 40 burpees
Monday - pull ups pull ups and more pull ups with a little bit of accessory work
I say accessory work that’s just me justifying bicep curls
Good job running 4 miles on a hungover ahah, no college now for two weeks now my self so run tomorrow!
Yesterday I practised my PJFT in the local gym (due early April) and got around 12:10-:12:30 for the first and around 8:50 for the second, one minute rest inbetween. So great news as far as I'm concerned.
Rest of my time spent in the gym was mixed and convoluted. Bench press, abdominal scissors, bicep curls, pull ups... Doing cardio before strength training though makes the latter a lot more difficult for high reps.
Great work! Sub 9 return very good, just wondering if that’s okay what was your stats on your pjft when you first started?
upper body session with accessory lifts bench,lat pulldowns, bent over rows, face pulls and some more.
Pjft today on road/uneven ground today,
Started with some stretches I have never stretches in my life before running if I’m bein honest youth thinkin I wouldn’t get injured! Bodyweight squats
Standing hamstring stretches 3x3
Quad stretches 3x3
I t band stretches 3x3
All for 30 secs found them great Better to be safe since that last knock on my knee I don’t *text deleted* be taking breaks, first pjft in about 2 ish weeks at a good effort
Managed 14:30, 1 min better since the last so that’s good! Still a lot to go but seeing progress is great..
This is the first time I tested myself for the PJFT.
3.5 miles hilly - 28 mins - felt like a bag of *text deleted* all the way round, my legs had no energy in them at all and I just felt sluggish
AM - 5 Miler - 37:50
PM - 16x 250 metre sprints
Sprints today with a 2miler knee is acting good so good news
Started trying to do more pushups now every time I go toilet it’s 3 push-ups just a start really need to improve sit-ups/push/pull!
Hope all is well with everyone tis *text deleted* be a rough few months ahead with this virus
Mixed it up a bit today with a Burpee session, exercising different techniques at a high rep range.
Class channel, shows a few more burpee workouts to add into your program
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