10/10/23
FSQ
78kg 3x5
WD
20kg 3x5
Ramp Rollouts
5th notch 3x5
WPU
8kg 3x5
Note: good session, everything felt good, squats felt like they could go all day in particular.
Workout Log
Workout Log
11/10/23
Heavy Bag
5x3 min rounds
Reflex Ball
3x3 min rounds
Freestyle Jump Rope
1 min sprint in place
30 seconds rest
x5
30 seconds sprint in place
15 seconds rest
x5
Note: very fun session today
Heavy Bag
5x3 min rounds
Reflex Ball
3x3 min rounds
Freestyle Jump Rope
1 min sprint in place
30 seconds rest
x5
30 seconds sprint in place
15 seconds rest
x5
Note: very fun session today
Workout Log
12/10/23
Rest Day
Note: I knew I had a lot on today, opted to take the rest day. Managed to get a little mobility work in.
Rest Day
Note: I knew I had a lot on today, opted to take the rest day. Managed to get a little mobility work in.
Workout Log
13/10/23
FSQ
78kg 3x5
WD
20kg 3x5
WPU
8kg 3x5
Note: very tired after a number of things this week but the session still went very well.
FSQ
78kg 3x5
WD
20kg 3x5
WPU
8kg 3x5
Note: very tired after a number of things this week but the session still went very well.
Workout Log
14/10/23
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x6
Note: was a warm one out today, good session.
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x6
Note: was a warm one out today, good session.
Workout Log
15/10/23
Skate
A couple of hours
Note: fun sesh in the sun.
Skate
A couple of hours
Note: fun sesh in the sun.
Workout Log
16/10/23
Rest Day
Note: so after a little accident I tweaked my mcl, it’s only a grade 1 strain, should be back to squatting with the barbell in 2-3 weeks. Should be able to use a 20kg kb next week I was told.
I see another physio today so I’ll see what they say and go from there.
The plan for me loosely now is to do my WD and WPUs still, core/grip work can stay. And some in place heavy bag or light Airbike riding for LSS if I get cleared to do it post seeing physio.
Rest Day
Note: so after a little accident I tweaked my mcl, it’s only a grade 1 strain, should be back to squatting with the barbell in 2-3 weeks. Should be able to use a 20kg kb next week I was told.
I see another physio today so I’ll see what they say and go from there.
The plan for me loosely now is to do my WD and WPUs still, core/grip work can stay. And some in place heavy bag or light Airbike riding for LSS if I get cleared to do it post seeing physio.
Workout Log
17/10/23
WD
25kg 3x5
Ramp Rollouts
5th notch 3x5
WPU
15kg 3x5
OA Thick Pinch Block Lifts
20kg 3x5 p/s
22.5kg 1x5 p/s
Plus all the physio exercises I was given.
WD
25kg 3x5
Ramp Rollouts
5th notch 3x5
WPU
15kg 3x5
OA Thick Pinch Block Lifts
20kg 3x5 p/s
22.5kg 1x5 p/s
Plus all the physio exercises I was given.
Workout Log
18/10/23
LSS Airbike
33 mins
Average HR 126bpm
Max HR 139bpm
LSS Airbike
33 mins
Average HR 126bpm
Max HR 139bpm
Workout Log
19/10/23
WD
25kg 3x5
WPU
15kg 3x5
DB Farmers Carry
30kg DBs 3 sets
Plus physio exercises and some light goblet squats, single leg step down/ups
Note: knee is improving a lot. Still a bit tender here and there but improving more each day.
WD
25kg 3x5
WPU
15kg 3x5
DB Farmers Carry
30kg DBs 3 sets
Plus physio exercises and some light goblet squats, single leg step down/ups
Note: knee is improving a lot. Still a bit tender here and there but improving more each day.