13/2/23
HBBSQ
80kg 4x5
WD
20kg 4x5
WPU
6kg 4x5
GHR
Red Band 2x5
R/Y Band 1x5
Note: good start to the block.
Workout Log
Workout Log
14/2/23
Wrecking Ball
4x3 min rounds
Jab focus, moving in and out
Disarmed
10 Burpees
2 mins heavy bag strikes (hard fast combinations)
Rest 1min
x5
Speedbag
1x3 min rd
Reflex Ball
1x3 min rd
Speedbag
1x3 min rd
Note: only jumped rope a little in the warm up, my knees were a bit sore through my deload week and today, I think the volume increase may have contributed a bit there in my prior block, so I’ll dial it back to 3 sets total with squats for now. I suppose another option could be to switch to fighter to ensure better recovery, but I’ll try the lesser volume approach with OP/IA first. Otherwise, today was great session wise, my gas tank feels great, so pretty happy with that. Always enjoy boxing specific work.
Wrecking Ball
4x3 min rounds
Jab focus, moving in and out
Disarmed
10 Burpees
2 mins heavy bag strikes (hard fast combinations)
Rest 1min
x5
Speedbag
1x3 min rd
Reflex Ball
1x3 min rd
Speedbag
1x3 min rd
Note: only jumped rope a little in the warm up, my knees were a bit sore through my deload week and today, I think the volume increase may have contributed a bit there in my prior block, so I’ll dial it back to 3 sets total with squats for now. I suppose another option could be to switch to fighter to ensure better recovery, but I’ll try the lesser volume approach with OP/IA first. Otherwise, today was great session wise, my gas tank feels great, so pretty happy with that. Always enjoy boxing specific work.
Workout Log
15/2/23
FSQ
75kg 5x5
WD
20kg 5x5
WPU
6kg 5x5
Kneeling Rollouts
1x15
Ramp Rollouts
3rd notch 3x5
Note: decided to be cautious and make the switch to FSQ, probably for this block and the next, might alternate every 6 weeks and see how that goes. Knees felt great after as well, and the squats were moving really easily. Everything else felt really good. Rollouts felt great on the 3rd notch so pretty happy with the improvements there. Not a bad session at all.
FSQ
75kg 5x5
WD
20kg 5x5
WPU
6kg 5x5
Kneeling Rollouts
1x15
Ramp Rollouts
3rd notch 3x5
Note: decided to be cautious and make the switch to FSQ, probably for this block and the next, might alternate every 6 weeks and see how that goes. Knees felt great after as well, and the squats were moving really easily. Everything else felt really good. Rollouts felt great on the 3rd notch so pretty happy with the improvements there. Not a bad session at all.
Re: Workout Log
FSQ is my choice for life now. Just works much better for me. Much better recovery and overall feeling! I might switch to SSB now and then but front version feels as win most of the time..Adski wrote: ↑Wed Feb 15, 2023 10:20 am 15/2/23
FSQ
75kg 5x5
WD
20kg 5x5
WPU
6kg 5x5
Kneeling Rollouts
1x15
Ramp Rollouts
3rd notch 3x5
Note: decided to be cautious and make the switch to FSQ, probably for this block and the next, might alternate every 6 weeks and see how that goes. Knees felt great after as well, and the squats were moving really easily. Everything else felt really good. Rollouts felt great on the 3rd notch so pretty happy with the improvements there. Not a bad session at all.
"Man is what he reads." - Joseph Brodsky
Re: Workout Log
Recovery is a big priority for me too. For some reason even though the weights are similar I just recover from the FSQ better. I know the knees prefer it due to less shearing force from the bar position with me being more upright that’s for sure. I’ll probably stick with it again for a good while, I can’t say I have tried SSB but I know a few people that really enjoy it.Barkadion wrote: ↑Wed Feb 15, 2023 12:55 pmFSQ is my choice for life now. Just works much better for me. Much better recovery and overall feeling! I might switch to SSB now and then but front version feels as win most of the time..Adski wrote: ↑Wed Feb 15, 2023 10:20 am 15/2/23
FSQ
75kg 5x5
WD
20kg 5x5
WPU
6kg 5x5
Kneeling Rollouts
1x15
Ramp Rollouts
3rd notch 3x5
Note: decided to be cautious and make the switch to FSQ, probably for this block and the next, might alternate every 6 weeks and see how that goes. Knees felt great after as well, and the squats were moving really easily. Everything else felt really good. Rollouts felt great on the 3rd notch so pretty happy with the improvements there. Not a bad session at all.
Workout Log
16/2/23
Freestyle Jump Rope Intervals
2x5 mins
3x4 mins
2x3 mins
Note: fun session, needed to get some rope work in.
Freestyle Jump Rope Intervals
2x5 mins
3x4 mins
2x3 mins
Note: fun session, needed to get some rope work in.
Workout Log
17/2/23
FSQ
75kg 3x5
WD
20kg 3x5
WPU
6kg 3x5
Note: a little fatigued today so I stuck to the bare minimums.
FSQ
75kg 3x5
WD
20kg 3x5
WPU
6kg 3x5
Note: a little fatigued today so I stuck to the bare minimums.
Workout Log
18/2/23
Apex Airbike
40 seconds on
10 T Handle Swings 27.5kg
Coast 90 seconds
Repeat
x12
PM
Kneeling Rollouts
1x15
Ramp Rollouts
3rd notch 3x5
Note: felt like I had all the gas in tank today so I went with 12 rounds as opposed to 10. Swings felt great, typically I set the bike up so the timer on the rest break is set for 2 minutes, which gives me enough time to get off the bike and get the swings in by the time it hits 90 seconds remaining.
Good session.
Apex Airbike
40 seconds on
10 T Handle Swings 27.5kg
Coast 90 seconds
Repeat
x12
PM
Kneeling Rollouts
1x15
Ramp Rollouts
3rd notch 3x5
Note: felt like I had all the gas in tank today so I went with 12 rounds as opposed to 10. Swings felt great, typically I set the bike up so the timer on the rest break is set for 2 minutes, which gives me enough time to get off the bike and get the swings in by the time it hits 90 seconds remaining.
Good session.
Workout Log
19/2/23
Skate
About an hour
Note: was invited out for a skate, mainly cruised around, I was a bit more tired mentally than I thought, so my legs didn’t really want to do anything that required higher levels of coordination lol.
I’ll take a rest day tomorrow just to get that bit of extra recovery in, and just to really ensure things recovery wise I may consider taking a 3 days on 1 day off followed by a 2 days on 1 day off approach or something similar for the remainder of the block.
Skate
About an hour
Note: was invited out for a skate, mainly cruised around, I was a bit more tired mentally than I thought, so my legs didn’t really want to do anything that required higher levels of coordination lol.
I’ll take a rest day tomorrow just to get that bit of extra recovery in, and just to really ensure things recovery wise I may consider taking a 3 days on 1 day off followed by a 2 days on 1 day off approach or something similar for the remainder of the block.
Workout Log
20/2/23
Rest Day
Note: sauna and ice bath followed by a bit of mobility later in the evening.
Rest Day
Note: sauna and ice bath followed by a bit of mobility later in the evening.