Workout Log

[Adski]

6/2/25

Rest Day

Note: mobility and Pliability today. My body is only today feeling much better in the hamstrings after apex the other day, clearly there’s an issue with how I have set things up, recovery of the lower body and a bit around the hips and lower back has generally been slow. My hamstrings in particular seem to be a bit of an issue on the recovery front, they red to be built back up a bit, which is slightly annoying as they used to be my strong point. I’ll have to work on that but perhaps cut back on some of the conditioning while doing so. Perhaps running through some periodised swings and plank and shank as finishers could be a good start, like how Jim laid things out in AA. I’ll continue the back off week, I may restart tomorrow or on Sunday.

[Adski]

7/2/25

Quarterdeck Core

Plank Push Ups
Back Extensions
V Ups
Kneeling Rollouts
5x10 of everything

Note: sticking to the deload. Feeling pretty well recovered besides around my posterior left side hip, and a little in the lower back now. Clearly I did something not so great in that last block, I’m going to review it all before starting f the next block, I think it may be a case of too hard on the posterior chain too soon, which I will account for and possibly a change to front squats with the strength work.

[Adski]

8/2/25

Rest Day

Note: mobility mainly today

[Adski]

9/2/25

Rest Day: a lot of mobility today. End deload.

[Adski]

10/2/25

FSQ
70kg 3x5

WD
25kg 3x5

WPU
10kg 3x5

OA KB Swings
20kg 1x10 p/s
24kg 2x10 p/s 1x5 p/s
70 swing total

Note: went conservative with the FSQ T max, and am glad I did, they felt great on the second and third set, it’s usually like that after a Deload but still, after not front squatting for a while I figured it would be best to keep things lighter.
Everything else felt good, the swings felt way too light with 20kg, 24 felt nice but I do t want to push it with the other issues I’ve had recently.
I know I have a big day tomorrow, so conditioning will depend on a bunch of different factors working around work. Good to have options though.

[Adski]

11/2/25

600m Resets
600m run
3 mins rest
x5

2.05/2.06/2.05/2.09/2.07

Note: good session, it’s actually nice to to do some longer intervals

[Adski]

12/2/25

FSQ
70kg 3x5

WD
25kg 3x5

WPU
10kg 3x5

DB Farmers Carry
30kg 3 sets
1 min rest between sets

Note: good session, hammies a little sore from the 600m resets but, squats moved better than day 1 and generally felt great. Either skating tomorrow or a lighter GC/GPP session

[Adski]

13/2/25

Ramp Rollouts
5th notch 3x5

Then

Burner set of burpees

200 iron wolf style 6 count burpees

Note: followed the linked video. Stayed 10 reps ahead of the iron wolf which was pretty good I thought. Didn’t feel too bad at the end of it.

[Adski]

14/2/25

Rest Day

Note: had a life schedule adjustment yesterday, so do the foreseeable future, Fridays I will be unable to train. My current schedule will probably now look like:

Saturday evening MS
Sunday - skate (plus HIC/GC, depending on skate intensity overall)
Monday rest
Tuesday MS
Wednesday HIC or GC
Thursday HIC or GC
Friday Rest day

Still running OP/IA, just with three days between sessions after Tuesday. There will be a few benefits to this, more room for volume or accessories (much like fighter which I may switch to after this block, maybe) if wanted/needed, plus more room for conditioning and skating, which is what I want, so it works out.

[Adski]

15/2/25

FSQ
70kg 3x5

WD
25kg 3x5

WPU
10kg 3x5

Sandbag Bearhug Carry
10 mins