8/9/21
DL
155kg 4x3
OHP
52kg 4x3
A.1 Hamstring Slider Device
42kg 4x8m
A.2 Banded Push Ups
Red Band 4x8
Note: went surprisingly well considering being up most of the night with the restless little one lol. Really happy with how the DL form is coming along, still small things to adjust, but it’s definitely coming along. Everything else went well, morning coffee time on now.
Workout Log
Workout Log
9/9/21
Work Fitness Test
Note: Hit just above the minimums for my age group on the push ups and sit-ups, ran a pace where I could still talk pretty comfortably on the 2.4km run and still came in at 9.50 which is just about 3 mins less than needed for my age group. Tells me that if I wanted to push the pace 8.30 - 9 mins is still very achievable despite the fact I haven’t done any hard running in 6 weeks. That was about it for the day, noticing a little CNS fatigue today, probably a combination of the DL day and minimal sleep. Otherwise feeling pretty good overall.
Work Fitness Test
Note: Hit just above the minimums for my age group on the push ups and sit-ups, ran a pace where I could still talk pretty comfortably on the 2.4km run and still came in at 9.50 which is just about 3 mins less than needed for my age group. Tells me that if I wanted to push the pace 8.30 - 9 mins is still very achievable despite the fact I haven’t done any hard running in 6 weeks. That was about it for the day, noticing a little CNS fatigue today, probably a combination of the DL day and minimal sleep. Otherwise feeling pretty good overall.
Workout Log
10/9/21
SQ
92kg 4x3
BP
77kg 4x3
A.1 DB Walking Lunge
45kg 4x8
A.2 OA KB Row
32kg 4x8 p/s
Note: supersetting works well when short on time in the morning. Squats and Bench felt solid this morning, still playing with position on the bench, it’s nearly where I want it. Overall a good start to the day.
Technically this is the end of the 3 week block of GM, after tomorrow’s conditioning. I am considering continuing on which would see 2 DL sessions on week 1 going by the A B A B schedule.
SQ
92kg 4x3
BP
77kg 4x3
A.1 DB Walking Lunge
45kg 4x8
A.2 OA KB Row
32kg 4x8 p/s
Note: supersetting works well when short on time in the morning. Squats and Bench felt solid this morning, still playing with position on the bench, it’s nearly where I want it. Overall a good start to the day.
Technically this is the end of the 3 week block of GM, after tomorrow’s conditioning. I am considering continuing on which would see 2 DL sessions on week 1 going by the A B A B schedule.
Workout Log
11/9/21
Rest Day
Note: Mobility work and a few other bits and pieces today.
Rest Day
Note: Mobility work and a few other bits and pieces today.
Re: Workout Log
12/9/21
Rest Day
Note: contemplating whether to run Specificity or not, I have a course on next week which may see me only be able to get MS sessions in due to the hours needed, flex days may be a requirement so I’m thinking the wise move might be to switch back to OP/IA for a block and go from there.
Rest Day
Note: contemplating whether to run Specificity or not, I have a course on next week which may see me only be able to get MS sessions in due to the hours needed, flex days may be a requirement so I’m thinking the wise move might be to switch back to OP/IA for a block and go from there.
Workout Log
13/9/21
Rest Day
Note: taking a few days at least between blocks
Rest Day
Note: taking a few days at least between blocks
Workout Log
14/9/21
FSQ
80kg 4x5
OHP
50kg 4x5
Sandbag Rotational Loading
Medium Bag 3x3 p/s
WPU
10kg 5x5
Note: Going with the grunt cluster but I’ll add in a sandbag lift or two each training week. Looks like I’ll be able to start skating once a week now which will be great, and for conditioning over this block I’ll focus a bit more on boxing work which will include mainly my wrecking ball, reflex ball, jump rope and floor to ceiling, I’d love to use the Speedbag but in the early hours it might not be appreciated….
At some stage I want to reintroduce hill work or another more challenging HIC once a week. This might be doable by the end of this IA block.
As for today’s session, everything felt very strong, I dare say this is due to the Mass block paying off. I think I may keep GM and OP I/A in rotation for a little bit. Will see where things are at by the end of the next 6 or so weeks.
FSQ
80kg 4x5
OHP
50kg 4x5
Sandbag Rotational Loading
Medium Bag 3x3 p/s
WPU
10kg 5x5
Note: Going with the grunt cluster but I’ll add in a sandbag lift or two each training week. Looks like I’ll be able to start skating once a week now which will be great, and for conditioning over this block I’ll focus a bit more on boxing work which will include mainly my wrecking ball, reflex ball, jump rope and floor to ceiling, I’d love to use the Speedbag but in the early hours it might not be appreciated….
At some stage I want to reintroduce hill work or another more challenging HIC once a week. This might be doable by the end of this IA block.
As for today’s session, everything felt very strong, I dare say this is due to the Mass block paying off. I think I may keep GM and OP I/A in rotation for a little bit. Will see where things are at by the end of the next 6 or so weeks.
Workout Log
15/9/21
Wrecking Ball
5x3 min rds
Power jabs, right hands, short 3 punch combinations
Jump Rope
4x3 min rds
Varied paces
Reflex Ball
3x3 min rds
Note: good fun session, good to see the legs aren’t complete gone from running the mass templates.
Wrecking Ball
5x3 min rds
Power jabs, right hands, short 3 punch combinations
Jump Rope
4x3 min rds
Varied paces
Reflex Ball
3x3 min rds
Note: good fun session, good to see the legs aren’t complete gone from running the mass templates.
Workout Log
16/9/21
FSQ
80kg 4x5
OHP
50kg 4x5
WPU
10kg 4x5
Later that morning
Ramp Rollouts
3rd Notch 2x5 1x3
Plank and Shank
15kg 3x1 min each continuous
Note: Squats felt strong, was slightly out of position with the bar placement , but adjusted by the last set, everything else felt great.
I stopped at 3 reps on the last rollout set, I noticed that I wasn’t feeling as strong on that rep so I left it there.
I’ll mix in plank and shank for the next little while, I figure it will reinforce good position on the rollouts and also the shank is great for the lower back.
FSQ
80kg 4x5
OHP
50kg 4x5
WPU
10kg 4x5
Later that morning
Ramp Rollouts
3rd Notch 2x5 1x3
Plank and Shank
15kg 3x1 min each continuous
Note: Squats felt strong, was slightly out of position with the bar placement , but adjusted by the last set, everything else felt great.
I stopped at 3 reps on the last rollout set, I noticed that I wasn’t feeling as strong on that rep so I left it there.
I’ll mix in plank and shank for the next little while, I figure it will reinforce good position on the rollouts and also the shank is great for the lower back.
Workout Log
17/9/21
Heavy bag resets
5x2 min rds
Speedbag 2min 30 seconds between rounds
Note: was meant to skate today, little one had other plans for me lol.
Keep thinking about running fighter or fighter I/A, however I am constantly reminded by life right now that fitting in the conditioning etc with the sleep deprivation and other life factors wouldn’t mesh well. I think OMS is still the plan to run with atm all things considered life wise right now. Once restrictions ease and other life factors settle, then I can plan other things. Hopefully by then TB evolution is released.
Heavy bag resets
5x2 min rds
Speedbag 2min 30 seconds between rounds
Note: was meant to skate today, little one had other plans for me lol.
Keep thinking about running fighter or fighter I/A, however I am constantly reminded by life right now that fitting in the conditioning etc with the sleep deprivation and other life factors wouldn’t mesh well. I think OMS is still the plan to run with atm all things considered life wise right now. Once restrictions ease and other life factors settle, then I can plan other things. Hopefully by then TB evolution is released.