13/6/23
Rest Day
Workout Log
Workout Log
14/6/23
SE
Push Ups
Goblet Squat
16kg KB
Sit Ups
RDL
50kg
OA DB BOR
20kg DB
3x50
Note: 3x50 SE, always gets the HR going lol. Good session.
SE
Push Ups
Goblet Squat
16kg KB
Sit Ups
RDL
50kg
OA DB BOR
20kg DB
3x50
Note: 3x50 SE, always gets the HR going lol. Good session.
Workout Log
15/6/23
LSS Run
60mins
Average HR 140bpm
Max HR 150bpm
Note: felt very good on the run today, moving much quicker.
LSS Run
60mins
Average HR 140bpm
Max HR 150bpm
Note: felt very good on the run today, moving much quicker.
Workout Log
16/6/23
LSS Airbike
50 mins
Average HR 131bpm
Max HR 142bpm
Note: good steady state ride.
LSS Airbike
50 mins
Average HR 131bpm
Max HR 142bpm
Note: good steady state ride.
Workout Log
17/6/23
SE
Push Ups
Goblet Squats
16kg
Sit Ups
DL
50kg
OD DB BOR
20kg 25 p/s
2x50
Note: last SE done for BB, everything unbroken in the first round, a few here and there in the second. Home stretch of bb coming up.
SE
Push Ups
Goblet Squats
16kg
Sit Ups
DL
50kg
OD DB BOR
20kg 25 p/s
2x50
Note: last SE done for BB, everything unbroken in the first round, a few here and there in the second. Home stretch of bb coming up.
Workout Log
18/6/23
Recovery/Rest Day
Note: a little play on the Speedbag, mobility work, magnesium bath. Not a bad day.
Recovery/Rest Day
Note: a little play on the Speedbag, mobility work, magnesium bath. Not a bad day.
Workout Log
19/6/23
LSS Run
50 mins
Average HR 141bpm
Max HR 155bpm
Average pace 7.57min per km
Max pace 5.58min per km
6.3km covered
Note: pretty happy with the run today. For all of the LSS work I have only used nasal breathing, it definitely helps to stay in or close to the HR ranges required.
LSS Run
50 mins
Average HR 141bpm
Max HR 155bpm
Average pace 7.57min per km
Max pace 5.58min per km
6.3km covered
Note: pretty happy with the run today. For all of the LSS work I have only used nasal breathing, it definitely helps to stay in or close to the HR ranges required.
Workout Log
20/6/23
Rest Day
Note: week 5 of bb done. I’ll run fighter for the last 3 weeks, FSQ, WD and WPU for the cluster. On the home stretch.
Rest Day
Note: week 5 of bb done. I’ll run fighter for the last 3 weeks, FSQ, WD and WPU for the cluster. On the home stretch.
Workout Log
21/6/23
FSQ
75kg 4x5
WD
20kg
Ramp Rollouts
5th notch 3x5
WPU
10kg 1x5
6kg 3x5
Note: surprisingly everything felt pretty good. Have lost a bit of strength on the WPU due to the surgery and time off, same with the rollouts, but that will come back soon enough. Squats felt very good.
FSQ
75kg 4x5
WD
20kg
Ramp Rollouts
5th notch 3x5
WPU
10kg 1x5
6kg 3x5
Note: surprisingly everything felt pretty good. Have lost a bit of strength on the WPU due to the surgery and time off, same with the rollouts, but that will come back soon enough. Squats felt very good.
Workout Log
22/6/23
BOO
30 KB swings 24kg
800m run
Rest 2-3 mins
Repeat
x5
3.59
4.01
4.05
4.05
4.06
Note: tried so hard to not go over 4.05 lol. Hamstring’s definitely noticed the lack of posterior chain work due to the surgery and modified bb in the first few weeks. That being said, lungs held up well and I feel that my overall pace in the runs were pretty good. Pretty happy with where I’m at.
BOO
30 KB swings 24kg
800m run
Rest 2-3 mins
Repeat
x5
3.59
4.01
4.05
4.05
4.06
Note: tried so hard to not go over 4.05 lol. Hamstring’s definitely noticed the lack of posterior chain work due to the surgery and modified bb in the first few weeks. That being said, lungs held up well and I feel that my overall pace in the runs were pretty good. Pretty happy with where I’m at.