Workout Log

[Adski]

30/9/22

Rest Day

Note: a bit of table tennis, sauna, ice bath, Romwod/pliability later today. Good end to week 6.

[Adski]

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.

[Adski]

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

[Adski]

3/10/22

Rest/Recovery Day

Note: BBQ and chill today

[Adski]

4/10/22

FSQ
80kg 4x5

WD
35kg 3x5

WPU
17kg 3x5

Note: mobility and Romwod in the evening.

[Adski]

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.

[Adski]

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.

[Adski]

7/10/22

Rest Day

Note: Sauna, ice bath, Romwod and mobility today. One more week of bb to go.

[Adski]

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.

[Adski]

9/10/22

Heavy Bag Resets

90 seconds on
3 minutes off
x5