Workout Log

[Adski]

19/5/22

Reflex ball
1x3 min rd

Double End Bag
2x3 min rds

Heavy Bag
2x3 min rds

Jump Rope
30 seconds double/crisscross double unders
30 seconds rhythm footwork coordination
30 seconds sprint/cris cross sprint in place
30 seconds rhythm footwork coordination
60 seconds fast freestyle in place
Rest 60 seconds
x4

Note: feeling more smooth with the rope each session now.

[Adski]

20/5/22

HBBSQ
85kg 3x3

Dips
40kg 3x3

WPU
25kg 3x3

PM

Kneeling Rollouts
1x15

Ramp Rollouts
3rd notch 3x3

Note: everything move pretty well today, WPU is feeling very strong in the top half of the movement, the banded pull ups are paying off. Good day of training.

[Adski]

21/5/22

Rest Day

Note: last MS of IA tomorrow, deload then on to GP. Just finished reading GP for the second time, after re reading, I’m thinking Hybrid might suit me really well, though I am keen to give I CAT a run. As long as I can maintain my jump rope and core work (Stick to my rollout and jump rope goals) I’m happy. Leaning towards I CAT as after I would run a longer OP phase by doing Capacity with OP/Pro or DUP.

[Adski]

22/5/22

TBDL
175kg 3x3

Dips
40kg 3x3

Ramp Rollouts
3rd notch 3x3

Note: Very good finish to the block. Haven’t lifted that much with a DL for a while so I wasn’t used to that feeling, still, it wasn’t too bad of a grind until the last rep/set, was very happy with that. Dips felt the easiest they had the whole block and I stuck to 2 min rest minimums with the rollouts.
I’ll take an actual seven day deload as opposed to the 5-6 days I had been taking in recent times, and more than likely the next move will be I/CAT followed by Capacity.
Real happy with how this block went overall.

[Adski]

Random thought: Hybrid Stength emphasis using OP/DUP and fighter followed by Capacity with OP/Pro is worth considering, this would tie in with my regular base build period for the year. I’ll think it over during the week.

[Maxrip13]

Hey Adski,

I saw the reflex ball work and immediately started thinking of my Infinite Intensity/Never Gymless books I have been busting out for a read whilst I wait for TB CAT. I grabbed a digital copy of Never Gymless on holiday recently and read it cover to cover. I am think of doing a run through one of the 50 day programs as I never actually ran one in full after finishing my current base build and continuing to recover from injury.

I always see stuff popping up in your logs and think I should do a proper run through at some point. I now have the weight vests, bands, adjustable dumbbells and bands which I never had previously (unless I wanted to do the sessions in the Robbo Barracks gym).

Man a run through of NG or II would be great! That’s awesome that you have all the equipment good to go! I’ve run both in the past, both are great.
I hope the injury is healing well!

That was the plan before I read Green Protocol... I just am finishing up a base build as well, so at a bit of a crossroads in what direction I go.
Injury is still screwed, but it just means I can't press or do pullups for the foreseeable future. From 10-15 pullups and 50+ pushups with no training to none and 5 pushups feeling like I am maxing out.
Seems like a good time to get really good at running for a while instead with a well timed TB book release.

[Adski]

Hey Adski,

I saw the reflex ball work and immediately started thinking of my Infinite Intensity/Never Gymless books I have been busting out for a read whilst I wait for TB CAT. I grabbed a digital copy of Never Gymless on holiday recently and read it cover to cover. I am think of doing a run through one of the 50 day programs as I never actually ran one in full after finishing my current base build and continuing to recover from injury.

I always see stuff popping up in your logs and think I should do a proper run through at some point. I now have the weight vests, bands, adjustable dumbbells and bands which I never had previously (unless I wanted to do the sessions in the Robbo Barracks gym).

Man a run through of NG or II would be great! That’s awesome that you have all the equipment good to go! I’ve run both in the past, both are great.
I hope the injury is healing well!

That was the plan before I read Green Protocol... I just am finishing up a base build as well, so at a bit of a crossroads in what direction I go.
Injury is still screwed, but it just means I can't press or do pullups for the foreseeable future. From 10-15 pullups and 50+ pushups with no training to none and 5 pushups feeling like I am maxing out.
Seems like a good time to get really good at running for a while instead with a well timed TB book release.

Man I hope there’s something that can be done for that injury and that you recover well!
GP is definitely handy from the running side of the house, that OP/DUP looks brilliant to play with. Any idea which way you’ll go with GP?

[Adski]

23/5/22

Rest Day

Note: this week will be all about recovery and mobility work

[Adski]

24/5/22

Rest Day

[Maxrip13]

Man a run through of NG or II would be great! That’s awesome that you have all the equipment good to go! I’ve run both in the past, both are great.
I hope the injury is healing well!

That was the plan before I read Green Protocol... I just am finishing up a base build as well, so at a bit of a crossroads in what direction I go.
Injury is still screwed, but it just means I can't press or do pullups for the foreseeable future. From 10-15 pullups and 50+ pushups with no training to none and 5 pushups feeling like I am maxing out.
Seems like a good time to get really good at running for a while instead with a well timed TB book release.

Man I hope there’s something that can be done for that injury and that you recover well!
GP is definitely handy from the running side of the house, that OP/DUP looks brilliant to play with. Any idea which way you’ll go with GP?

It's just time unfortunately to recover because I refuse to get surgery. It's only limiting me at work and not too much so far in general life outside of training. It's been a good time to reassess my goals in life to be honest.

I plan to keep running capacity as I pretty much have for the last couple years unintentionally. I am changing to a Unilateral based Fighter cluster and doubling up my Strength and run days where possible to maximize the endurance side of things. 30-45 mins of mins of strength work into a 30-60 min run is a good way to build capacity and I am including some targeted assistance. This with 3 sessions a week of BJJ is good so far, but I do want to get another long run in somewhere.

I just bought the hard copy of Green from the US to make it easier to read the tables and can reassess from there. I like all the new OP variations to be honest, though the SE percentage based training is my favourite addition. I am going to re read it over the next 4 weeks and decide whether to commit to Velocity after I hit the capacity benchmark. I want to do it at near LSS pace so I am not in a massive rush to go past this point yet.

As usual so many good options, but I need a few weeks to digest and actually work out what the plan is going forward. How about yourself mate? Seems like we are both contemplating a few options.