7/2/24
Rest Day
Note: pliability today. Still spinning the wheels deciding on what to do next.
Workout Log
Workout Log
8/2/24
Rest Day
Note: end deload. Plan is sorted.
Rest Day
Note: end deload. Plan is sorted.
Workout Log
9/2/24
GHR
4x3 assisted
OA DB Hang Snatch
30kg 4x4 p/s
WD
25kg 4x5
A.1 DB Walking Lunges
20kg DBs
A.2 Rope T Bar Row
45kg 4x8
Note: going back to the book of Ross, kinda, basically this will be a bit of a hybrid of principles from TB and Ross’s work combined.
GHR
4x3 assisted
OA DB Hang Snatch
30kg 4x4 p/s
WD
25kg 4x5
A.1 DB Walking Lunges
20kg DBs
A.2 Rope T Bar Row
45kg 4x8
Note: going back to the book of Ross, kinda, basically this will be a bit of a hybrid of principles from TB and Ross’s work combined.
Workout Log
10/2/24
LSS Airbike
32 mins
Note: and I’m already at a sticking point. Knees pulled up sore, perhaps
The lunges were a little much since I hadn’t done them
I’m a while.
One of the reasons I wanted to change things up was due to my knees getting a little achy and quads a bit tight.
I think I need to reconsider why I’m doing. For some reason I find I can do a great job at sorting out other peoples training, not so much my own.
I’m thinking I either, run the 50 day template, or run fighter or Op/IA using back squat and a very conservative training max, or something like OP DUP with again, a conservative training max. Happy to take on board other opinions if anyone reads this.
LSS Airbike
32 mins
Note: and I’m already at a sticking point. Knees pulled up sore, perhaps
The lunges were a little much since I hadn’t done them
I’m a while.
One of the reasons I wanted to change things up was due to my knees getting a little achy and quads a bit tight.
I think I need to reconsider why I’m doing. For some reason I find I can do a great job at sorting out other peoples training, not so much my own.
I’m thinking I either, run the 50 day template, or run fighter or Op/IA using back squat and a very conservative training max, or something like OP DUP with again, a conservative training max. Happy to take on board other opinions if anyone reads this.
Workout Log
11/2/24
Skate
A couple of hours
Note: great session with a good bunch of people. Knees felt way better today.
Skate
A couple of hours
Note: great session with a good bunch of people. Knees felt way better today.
Workout Log
12/2/24
Heavy Bag
Light work, 5x3 min rds
Reflex ball
2x3 min rds
Note: should have just taken the rest day, felt pretty flat overall. All good, figuring it out.
Heavy Bag
Light work, 5x3 min rds
Reflex ball
2x3 min rds
Note: should have just taken the rest day, felt pretty flat overall. All good, figuring it out.
Workout Log
13/2/24
HBBSQ
70kg 3x10
WD
45kg 1x3
PU
3x10
Fat Grip Farmers Carry
25kg DBs 3 sets
PM
Core Circuit
Ramp Rollouts
4th Notch 3x5
KB Side Bends
24kg 3x10 p/s
Note: and I’m running with OP Pro, with a conservative TM for the back squats, using the higher rep range, it felt pretty good on the body, plus it’s a nice adjustment as opposed to an overhaul. I’ll use 2-4 days between MS sessions where needed, so it’s a bit of an “I/A” setup.
HBBSQ
70kg 3x10
WD
45kg 1x3
PU
3x10
Fat Grip Farmers Carry
25kg DBs 3 sets
PM
Core Circuit
Ramp Rollouts
4th Notch 3x5
KB Side Bends
24kg 3x10 p/s
Note: and I’m running with OP Pro, with a conservative TM for the back squats, using the higher rep range, it felt pretty good on the body, plus it’s a nice adjustment as opposed to an overhaul. I’ll use 2-4 days between MS sessions where needed, so it’s a bit of an “I/A” setup.
Workout Log
14/2/24
800m Repeats
x4
3 min walk between intervals
3.02
3.05
3.04
3.06
Note: I think for squats I may consider sticking to the 5 rep schedule with Op Pro, but I’ll see how we go, definitely ran a little slower since the legs were a touch heavier, all good though.
The hypertrophy route with the dips shouldn’t be an issue. It was actually really refreshing to hit some longer intervals.
800m Repeats
x4
3 min walk between intervals
3.02
3.05
3.04
3.06
Note: I think for squats I may consider sticking to the 5 rep schedule with Op Pro, but I’ll see how we go, definitely ran a little slower since the legs were a touch heavier, all good though.
The hypertrophy route with the dips shouldn’t be an issue. It was actually really refreshing to hit some longer intervals.
Workout Log
15/2/24
HBBSQ
100kg 1x3
WD
10kg 3x10
PU
3x10
Note: surprisingly felt good on the squats, kept it 100….as I didn’t want to push it just in case. Otherwise feeling pretty good so far.
HBBSQ
100kg 1x3
WD
10kg 3x10
PU
3x10
Note: surprisingly felt good on the squats, kept it 100….as I didn’t want to push it just in case. Otherwise feeling pretty good so far.
Workout Log
16/2/24
LSS Airbike
32 mins
Average HR 136bpm
Max HR 144bpm
PM
Ramp Rollouts
4th notch 3x5
A.1 Russian Twists
15kg 3x10 p/s
A.2 Neck Raises
15kg 3x10
Note: things are slowly coming together. Sticking with the lower rep ranges on the squats will definitely be a thing, as fun as the higher reps were the other day, they did give me a bit of lag, and slowed leg recovery. Had a good session rolling a barbell up and down the quads for some mobility work.
LSS Airbike
32 mins
Average HR 136bpm
Max HR 144bpm
PM
Ramp Rollouts
4th notch 3x5
A.1 Russian Twists
15kg 3x10 p/s
A.2 Neck Raises
15kg 3x10
Note: things are slowly coming together. Sticking with the lower rep ranges on the squats will definitely be a thing, as fun as the higher reps were the other day, they did give me a bit of lag, and slowed leg recovery. Had a good session rolling a barbell up and down the quads for some mobility work.