4/11/22
SE
Goblet Squat 16kg
Push Ups
Lying Leg Raises
OA KB Swings 16kg
OA DB Rows 20kg
3x50
Rest 2 mins between circuits
Note: Staying to thrive in week 5! Longest SE session done, starting to think about my cluster from week 6, tossing up between back and front squats, actually leaning towards back squats for a change, dips and WPU. Will probably DL on the second strength day, maybe TBDL as it’s been a while. Am starting to feel the good effects of the past 4 weeks now.
Workout Log
Workout Log
5/11/21
LSS Spinbike
45 mins
Average HR 135bpm
Max HR 140bpm
LSS Spinbike
45 mins
Average HR 135bpm
Max HR 140bpm
Workout Log
6/11/21
LSS Airbike
45 mins
Average HR 133bpm
Max HR 144bpm
LSS Airbike
45 mins
Average HR 133bpm
Max HR 144bpm
Workout Log
7/11/21
SE
Goblet Walking Lunge 16kg
Push Ups
Sit Ups
OA DB Bent Over Row 20kg
Band Good Mornings
2x50
No rest between exercises, 2 mins rest between circuits
Note: last SE session of the BB block done and dusted.
SE
Goblet Walking Lunge 16kg
Push Ups
Sit Ups
OA DB Bent Over Row 20kg
Band Good Mornings
2x50
No rest between exercises, 2 mins rest between circuits
Note: last SE session of the BB block done and dusted.
Workout Log
9/11/21
LSS Run
50 mins
Average HR 141bpm
Max HR 150bpm
Note: was feeling a little off, but the ru not self seemed fine. Warm afternoon for it.
LSS Run
50 mins
Average HR 141bpm
Max HR 150bpm
Note: was feeling a little off, but the ru not self seemed fine. Warm afternoon for it.
Workout Log
10/11/21
Rest Day
Note: Week 5 BB done, time to bring in some strength work.
Rest Day
Note: Week 5 BB done, time to bring in some strength work.
Workout Log
BSQ, WD and WPU will be the cluster for weeks 6-8.
DL I’ll do working sets with on the second MS day. Looking forward to MS work!
DL I’ll do working sets with on the second MS day. Looking forward to MS work!
Workout Log
11/11/21
BSQ
80kg 2x5
75kg 2x5
WD
25kg 3x5
WPU
10kg 3x5
Note: re calculated my Tmax on the BSQ, I slightly overstepped it, so made the change as opposed to pushing through, had a little more rust there than I thought, all good though. Everything else moved pretty smoothly.
Now to decide for tomorrow, BOO, or BOO 2….
BSQ
80kg 2x5
75kg 2x5
WD
25kg 3x5
WPU
10kg 3x5
Note: re calculated my Tmax on the BSQ, I slightly overstepped it, so made the change as opposed to pushing through, had a little more rust there than I thought, all good though. Everything else moved pretty smoothly.
Now to decide for tomorrow, BOO, or BOO 2….
Workout Log
12/11/21
BOO
30 T Handle Swings 25kg
800m run
Rest 3 mins
x5
4.05 4.02 4.05 4.05 4.03 (times include the swing time)
Note: first time doing the run version of BOO, felt pretty good was pushing it without overdoing it as since I hadn’t done it before and I just want to see how the hammies are after…. Plus I haven’t run 800s in a very long time. Still happy, breathing was good, pace was good, not bad at all.
BOO
30 T Handle Swings 25kg
800m run
Rest 3 mins
x5
4.05 4.02 4.05 4.05 4.03 (times include the swing time)
Note: first time doing the run version of BOO, felt pretty good was pushing it without overdoing it as since I hadn’t done it before and I just want to see how the hammies are after…. Plus I haven’t run 800s in a very long time. Still happy, breathing was good, pace was good, not bad at all.