Workout Log

[Adski]

10/10/22

Rest/Recovery Day

Note: sauna later today and pliability.

[Adski]

11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

[Barkadion]

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.
[/quote]

Would you mind share your ideas?

[Adski]

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

Would you mind share your ideas?
[/quote]

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

Would you mind share your ideas?
[/quote]

Hey Bark. Basically I’m weighing up between, Op/IA, Op DUP or OP pro. Either option I will run the weekly schedule like IA, just so I can have the flex days there.

If I run DUP, I’ll be including Band resisted pull
Ups on Day 1, clap push ups on day 3, hamstring slider device in place of the DL, and on Day 5 having a DL day and OHP in place of WDs.

If I run OP Pro, I’ll have GHRs or slider device on Day 1 and everything else stays as is with my cluster, the same goes for OP/IA, though I’ll have a dedicated TBDL/OHP day on every third MS session.

With either template I’ll include core, neck and grip work, with wrist and support grip being trained 1-2 times per week.

With conditioning I’ll look to have one boxing session a week, and either 2 HICs or 1 HIC and an LSS style session each week.

The plan is to run it like for 2 3 week blocks, with a week deload between each block, then run fighter for a block, similar to hybrid in that way.

The other thing I’m thinking of is running Zulu HT, keep conditioning to a minimum, run 2x 3 week blocks of that then move on to one of the plans above.

My goals are mainly to keep things balanced and fresh. If I can improve my WPU, wheel
Rollouts and GHR over the next year, I’ll be pretty happy.

[Adski]

12/10/22

Connaught Range 10 to 1

Time 6.41

Note: just as awesome as I remember it lol. Legs felt good, definitely better than last year, ran 7.21 last year. Happy with that.

[Adski]

13/10/22

LSS Spin Bike

33 mins

Average HR 128bpm
Max HR 139bpm

[Barkadion]

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

Would you mind share your ideas?

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

Would you mind share your ideas?
[/quote]

Hey Bark. Basically I’m weighing up between, Op/IA, Op DUP or OP pro. Either option I will run the weekly schedule like IA, just so I can have the flex days there.

If I run DUP, I’ll be including Band resisted pull
Ups on Day 1, clap push ups on day 3, hamstring slider device in place of the DL, and on Day 5 having a DL day and OHP in place of WDs.

If I run OP Pro, I’ll have GHRs or slider device on Day 1 and everything else stays as is with my cluster, the same goes for OP/IA, though I’ll have a dedicated TBDL/OHP day on every third MS session.

With either template I’ll include core, neck and grip work, with wrist and support grip being trained 1-2 times per week.

With conditioning I’ll look to have one boxing session a week, and either 2 HICs or 1 HIC and an LSS style session each week.

The plan is to run it like for 2 3 week blocks, with a week deload between each block, then run fighter for a block, similar to hybrid in that way.

The other thing I’m thinking of is running Zulu HT, keep conditioning to a minimum, run 2x 3 week blocks of that then move on to one of the plans above.

My goals are mainly to keep things balanced and fresh. If I can improve my WPU, wheel
Rollouts and GHR over the next year, I’ll be pretty happy.
[/quote]

Mate, you are literally spelling out I/CAT with some minor customization… Seriously

[Adski]

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

Would you mind share your ideas?

[quote =Adski post_id=26814 time=1665473978 user_id=82]
11/10/22

FSQ
90kg 3x3

WD
45kg 3x3

WPU
25kg 3x3

Note: plus a few games of table tennis all thrown in on a bit of a busy day lol.
Last MS session of bb done. Been mapping out my next plan post bb. Have a couple of different ideas.

Would you mind share your ideas?

Hey Bark. Basically I’m weighing up between, Op/IA, Op DUP or OP pro. Either option I will run the weekly schedule like IA, just so I can have the flex days there.

If I run DUP, I’ll be including Band resisted pull
Ups on Day 1, clap push ups on day 3, hamstring slider device in place of the DL, and on Day 5 having a DL day and OHP in place of WDs.

If I run OP Pro, I’ll have GHRs or slider device on Day 1 and everything else stays as is with my cluster, the same goes for OP/IA, though I’ll have a dedicated TBDL/OHP day on every third MS session.

With either template I’ll include core, neck and grip work, with wrist and support grip being trained 1-2 times per week.

With conditioning I’ll look to have one boxing session a week, and either 2 HICs or 1 HIC and an LSS style session each week.

The plan is to run it like for 2 3 week blocks, with a week deload between each block, then run fighter for a block, similar to hybrid in that way.

The other thing I’m thinking of is running Zulu HT, keep conditioning to a minimum, run 2x 3 week blocks of that then move on to one of the plans above.

My goals are mainly to keep things balanced and fresh. If I can improve my WPU, wheel
Rollouts and GHR over the next year, I’ll be pretty happy.
[/quote]

Mate, you are literally spelling out I/CAT with some minor customization… Seriously
[/quote]

True!

I hadn’t thought of that. I’d be sticking with 2x 3 week blocks on everything, and I doubt I’ll run an SE block.

Oh one thing I was contemplating, for the fighter block, was almost treating it like a detour and running fighter with infinite intensity sessions, basically the 2 day strength template in II, but with a fighter cluster. We’ll see though.

I’m keen to try Zulu HT, I just don’t like cutting back on conditioning lol.

[Adski]

14/10/22

Rest Day

Note: end BB, begin deload. Will have a week, or just over off before beginning the next block. OP DUP is probably the front runner to start with at this point, with the adjustments mentioned previously. Will look to do a lot of mobility/recovery work over the next week.

[Adski]

15/10/22

Rest Day

Note: mobility work, chill time, family time, might skate tomorrow if the weather holds, do need the recovery though, long week, a little run down, rest is very welcome lol.