30/9/22
Rest Day
Note: a bit of table tennis, sauna, ice bath, Romwod/pliability later today. Good end to week 6.
Workout Log
Workout Log
1/10/22
FSQ
80kg 4x5
WD
35kg 3x5
WPU
17kg 3x5
GHR
1x1
1x2
1x1
Later that day
Ramp Rollouts
4th notch 1x5
5th notch 2x5
Neck Raises
20kg 1x8 2x5
Note: Start Week 7 of BB, squats felt great, WD and WPU a little slow on the last reps in each set so I kept the sets bare minimum. GHR, slowly going to increase volume there as they progress.
Not a bad day.
FSQ
80kg 4x5
WD
35kg 3x5
WPU
17kg 3x5
GHR
1x1
1x2
1x1
Later that day
Ramp Rollouts
4th notch 1x5
5th notch 2x5
Neck Raises
20kg 1x8 2x5
Note: Start Week 7 of BB, squats felt great, WD and WPU a little slow on the last reps in each set so I kept the sets bare minimum. GHR, slowly going to increase volume there as they progress.
Not a bad day.
Workout Log
2/10/22
Heavy Bag Resets
2 mins on
2 mins rest
x6
Speedbag
3x2 min rounds
1 min rest
Reflex Ball
2x2 min rounds
1 min rest
Wrist Pronation/Supination Device
5kg 2x5 p/s
6.25kg 1x5 p/s
Note: good afternoon session
Heavy Bag Resets
2 mins on
2 mins rest
x6
Speedbag
3x2 min rounds
1 min rest
Reflex Ball
2x2 min rounds
1 min rest
Wrist Pronation/Supination Device
5kg 2x5 p/s
6.25kg 1x5 p/s
Note: good afternoon session
Workout Log
3/10/22
Rest/Recovery Day
Note: BBQ and chill today
Rest/Recovery Day
Note: BBQ and chill today
Workout Log
4/10/22
FSQ
80kg 4x5
WD
35kg 3x5
WPU
17kg 3x5
Note: mobility and Romwod in the evening.
FSQ
80kg 4x5
WD
35kg 3x5
WPU
17kg 3x5
Note: mobility and Romwod in the evening.
Workout Log
5/10/22
Airbike Power Intervals
2 mins on
4 mins coast
x5
42/43/40/39/40 Cals
Note: was meant to do 600m resets but ended up being short on time and couldn’t get to the track. I swear running fitness/ability when compared with the Airbike are two different things lol.
Airbike Power Intervals
2 mins on
4 mins coast
x5
42/43/40/39/40 Cals
Note: was meant to do 600m resets but ended up being short on time and couldn’t get to the track. I swear running fitness/ability when compared with the Airbike are two different things lol.
Workout Log
6/10/22
LSS Spin Bike
32 mins
Average HR 129bpm
Max HR 140bpm
Note: Romwod/pliability later today, sauna right now. All the recovery. Last session for week 7 bb. Thinking about which way I want to go post bb.
LSS Spin Bike
32 mins
Average HR 129bpm
Max HR 140bpm
Note: Romwod/pliability later today, sauna right now. All the recovery. Last session for week 7 bb. Thinking about which way I want to go post bb.
Workout Log
7/10/22
Rest Day
Note: Sauna, ice bath, Romwod and mobility today. One more week of bb to go.
Rest Day
Note: Sauna, ice bath, Romwod and mobility today. One more week of bb to go.
Workout Log
8/10/22
FSQ
90kg 3x3
WD
50kg 2x3 1x2
WPU
27kg 1x3
25kg 2x3
GHR
1x1
1x2
Note: Hello Week 8 bb. Squats were great today, WD on the last set the 3rd rep just wasn’t there, which is fine I’ll have to bring my T max down, and I adjusted the WPU just to be sure. GHRs are becoming a lot cleaner.
Am thinking of running a regular OP block with the current cluster post bb.
FSQ
90kg 3x3
WD
50kg 2x3 1x2
WPU
27kg 1x3
25kg 2x3
GHR
1x1
1x2
Note: Hello Week 8 bb. Squats were great today, WD on the last set the 3rd rep just wasn’t there, which is fine I’ll have to bring my T max down, and I adjusted the WPU just to be sure. GHRs are becoming a lot cleaner.
Am thinking of running a regular OP block with the current cluster post bb.
Workout Log
9/10/22
Heavy Bag Resets
90 seconds on
3 minutes off
x5
Heavy Bag Resets
90 seconds on
3 minutes off
x5