Workout Log

[Adski]

Starting a log over here as rosstraining’s forum is about to close down, and has already started glitching so I can’t update anything there. If I can find a way to bring everything across so I can keep my old stuff I will, looks like I might have to print it all off for my own records at this stage.

Anyway, starting a new block tomorrow, it will be based on some of Ross’s works, with some TB bits and pieces as well.

[Barkadion]

Good to see you are logging here. I’m going to miss Ross forum..

[Adski]

Yea this seemed like the best place to move it too. x2 on missing the ross forum, at least he’s continuing with the website/blog!

[Adski]

1/3/20

Sandbag Clean and Squat
Medium 3x5

Ring Rollouts
2x3

Wheel Rollouts
2x1

Ring Rollouts
3x5

GHR
2x1

Hamstring Slider Device
60kg 3x5

Dips
20kg 3x5

WPU
7kg 3x5

Sandbag Bear Hug Carry
10 mins

Note: new month, new log..... basically I’m beginning a new block which will look something like a hybrid version of fighter/ infinite intensity’s 2 strength days a week option.

[Adski]

2/3/20

Freestyle jump rope
3x3 min rds

Reflex ball
3x3 min rds

Speedbag
3x3 min rds

Band neck front/rear raises
3x15 each way

[Adski]

3/3/20

Throwbag and Shadow box
10mins

Note: basically just alternated between throwing the sandbag and shadow boxing.

[Barkadion]

3/3/20

Throwbag and Shadow box
10mins

Note: basically just alternated between throwing the sandbag and shadow boxing.

Are you picking up the bag from the ground and throwing it over shoulder behind you?

[grouchyjarhead]

Note: new month, new log..... basically I’m beginning a new block which will look something like a hybrid version of fighter/ infinite intensity’s 2 strength days a week option.

Sounds interesting. What's your vanilla weekly template look like?

[Adski]

@Barkadion- yes, picking it up and launching it right over head. The bag held up well though I think I’ll need to add a little more duct tape soon.

@grouchyjarhead

So for now it’s something along the lines of

Day 1 strength - sq/weighted dips/WPU/GHR+GH slider device/rollouts + finisher

Day 2- boxing skill work and or light GPP

Day 3- HIC, GC or Warrior type challenge

Day 4- LSS, intervals or skill work

Day 5 strength sq/weighted dips/WPU/rollouts + 1 or two other accessories + finisher

Day 6- HIC (apex more than likely),

Day 7 off

I’m including isometric work and grip work as well, I’ll be toying with where best to fit it as I go.

All days besides strength could interchange with each other depending on other factors, boxing training and skating mainly, but ideally this is how I will run things for now.

[Adski]

4/3/20

OA Iso Press
3 ranges
5 second contractions
10 seconds rest between ranges
2 mins rest between sets

LSS Run
32mins

Average HR 136bpm
Max HR 141bpm