23/10/20
Rest Day
Note: Extra productive day so far, now got the bbq going for a little low and slow action.
Might start my new block tomorrow, only because I don’t want to start it on Monday for my first day back at work, then I don’t have to rush it in the afternoon, This way I can train Saturday, Sunday and have Monday off which might be handy while going back to juggling work and parental life, not complaining at all, just planning.
Going to bring back the trap bar this block for the DL, was thinking about bringing the bench into play twice a week and OHP once, I’ll make a firm decision on that before I start. For the foreseeable future I may switch to afternoons overall training wise after work as I think it may be the better fit for training around the little one. Anyway, really keen to kick off the next block.
Workout Log
Workout Log
24/10/20
Rest Day
Note: convinced myself to take the rest day, will start the next block tomorrow.
Rest Day
Note: convinced myself to take the rest day, will start the next block tomorrow.
Workout Log
25/10/20
FSQ
75kg 4x5
BP
70kg 3x5
WPU
6kg 5x5
Kneeling Rollouts
1x10
Ramp Rollouts
5th notch 4x5
Note: everything felt really good, I’m surprised at the lack of rust coming back after the week off, definitely need to stick with 3/1. Bench felt very good considering I never bench, I hadn’t been doing weighted dips and have been strict pressing exclusively due to a shoulder injury from last year. Surprisingly the shoulder felt great while benching, and actually felt like it was assisting the troubled area. Too early to tell how helpful it is, but, I’ll keep bench in if it does prove helpful. Good start to the block.
FSQ
75kg 4x5
BP
70kg 3x5
WPU
6kg 5x5
Kneeling Rollouts
1x10
Ramp Rollouts
5th notch 4x5
Note: everything felt really good, I’m surprised at the lack of rust coming back after the week off, definitely need to stick with 3/1. Bench felt very good considering I never bench, I hadn’t been doing weighted dips and have been strict pressing exclusively due to a shoulder injury from last year. Surprisingly the shoulder felt great while benching, and actually felt like it was assisting the troubled area. Too early to tell how helpful it is, but, I’ll keep bench in if it does prove helpful. Good start to the block.
Workout Log
26/10/20
Airbike Power Intervals
2 mins on
3 mins coast
x7
43/42/41/39/38/38/38 cals
Note: Still pushing to get back to 40 Cals across the board, am feeling not too bad between intervals, it’s the power drop off that I am noticing a bit, still enjoyed the session though. Will probably do an airbike variation of anaerobic capacity or maybe Meat water 2 next week.
Airbike Power Intervals
2 mins on
3 mins coast
x7
43/42/41/39/38/38/38 cals
Note: Still pushing to get back to 40 Cals across the board, am feeling not too bad between intervals, it’s the power drop off that I am noticing a bit, still enjoyed the session though. Will probably do an airbike variation of anaerobic capacity or maybe Meat water 2 next week.
Workout Log
27/10/20
Rest Day
Note: just making sure I’m not burning the candle at both ends at the moment, so I’ll be taking a 2 day on, 1 off approach for the majority of this block.
Rest Day
Note: just making sure I’m not burning the candle at both ends at the moment, so I’ll be taking a 2 day on, 1 off approach for the majority of this block.
Workout Log
28/10/20
FSQ
75kg 4x5
BP
70kg 4x5
WPU
6kg 5x5
Thick Pinch Block Farmers Carry
12.5kg 3 sets to just short of hand failure
Note: felt great, still did a bit of basic stuff yesterday, juggling and reflex ball work just to get moving and have pulled up feeling great today, the flex day came in very handy. Bench groove is coming along, good session overall.
FSQ
75kg 4x5
BP
70kg 4x5
WPU
6kg 5x5
Thick Pinch Block Farmers Carry
12.5kg 3 sets to just short of hand failure
Note: felt great, still did a bit of basic stuff yesterday, juggling and reflex ball work just to get moving and have pulled up feeling great today, the flex day came in very handy. Bench groove is coming along, good session overall.
Workout Log
29/10/20
Juggling
7 mins
Freestyle Jump Rope
3x2 min rounds
1 Pump Burpees
15 mins
172 reps
Note: felt pretty good, I used the iron wolf method for the burpees, been enjoying them a bit over the last while.
Juggling
7 mins
Freestyle Jump Rope
3x2 min rounds
1 Pump Burpees
15 mins
172 reps
Note: felt pretty good, I used the iron wolf method for the burpees, been enjoying them a bit over the last while.
Workout Log
31/10/20
TBDL
150kg 3x5
OHP
50kg 3x5
Note: stuck with minimums as I ended up being out filming a skate bit for a friend, which was pretty much active recovery for me. The TBDL felt great, was good to get reacquainted with it. Good session.
TBDL
150kg 3x5
OHP
50kg 3x5
Note: stuck with minimums as I ended up being out filming a skate bit for a friend, which was pretty much active recovery for me. The TBDL felt great, was good to get reacquainted with it. Good session.
Workout Log
1/11/20
Fun Run Standard Issue
10km LSS
Every 6 mins
A 10 Burpees
Next 6 mins
B 20 Squats/20 Push Ups
x5 of A and B
Note: Good recovery run.
Fun Run Standard Issue
10km LSS
Every 6 mins
A 10 Burpees
Next 6 mins
B 20 Squats/20 Push Ups
x5 of A and B
Note: Good recovery run.