27/2/24
TBDL
167kg 1x3 (last rep held at the top for a bit of added grip work)
WD
15kg 5x5
Note: good fun session today.
Workout Log
Workout Log
28/2/24
LSS Airbike
32 mins
Later that day
Ramp Rollouts
3rd notch 3x3
Band Good Mornings
3x15
Thick Pinch Block Lifts
22.5kg 3x3 p/s
Wrist to Knuckle Push Ups
3 sets
Note: was feeling very good today.
LSS Airbike
32 mins
Later that day
Ramp Rollouts
3rd notch 3x3
Band Good Mornings
3x15
Thick Pinch Block Lifts
22.5kg 3x3 p/s
Wrist to Knuckle Push Ups
3 sets
Note: was feeling very good today.
Workout Log
29/2/24
HBBSQ
80kg 3x5
WD
60kg 1x1
WPU
10kg 3x5
Note: the dip felt very solid. I’ve mapped things out, it looks like I have two 3-4 week blocks before I’m sure for the yearly base build, which I will stick with the standard approach. I believe I’ll stick to regular OP/IA for the last two blocks or I’ll run one regular fighter block and basebuild from there. I’ll keep my current cluster but I’ll drop the TBDL as I’ll have swings (apex, or a sandbag lift added in on the second day of lifting, band good mornings etc) for the posterior chain.
HBBSQ
80kg 3x5
WD
60kg 1x1
WPU
10kg 3x5
Note: the dip felt very solid. I’ve mapped things out, it looks like I have two 3-4 week blocks before I’m sure for the yearly base build, which I will stick with the standard approach. I believe I’ll stick to regular OP/IA for the last two blocks or I’ll run one regular fighter block and basebuild from there. I’ll keep my current cluster but I’ll drop the TBDL as I’ll have swings (apex, or a sandbag lift added in on the second day of lifting, band good mornings etc) for the posterior chain.
Workout Log
1/3/24
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x10
31/33/33/32/33/32/32/32/31/32 seconds
Note: I think I say this every time, but apex is still by far my favorite session of all. Always enjoy a good hill sprint, don’t know what it is, it just always feels great.
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x10
31/33/33/32/33/32/32/32/31/32 seconds
Note: I think I say this every time, but apex is still by far my favorite session of all. Always enjoy a good hill sprint, don’t know what it is, it just always feels great.
Workout Log
2/3/24
Rest Day
Note: looking to stick to the “take rest day before you need a rest day” mantra. Mobility and pliability on for today.
Rest Day
Note: looking to stick to the “take rest day before you need a rest day” mantra. Mobility and pliability on for today.
Workout Log
3/3/24
HBBSQ
110kg 1x1
WD
20kg 3x5
WPU
10kg 3x5
Note: hammies were still a little sore post Apex, but otherwise, not a bad session. I’ve had a bit of knee pain during this block, that and the legs haven’t been recovering as well, so I am considering moving base building forward a bit, or running fighter. I’ll train tomorrow, then deload for a week and go from there.
HBBSQ
110kg 1x1
WD
20kg 3x5
WPU
10kg 3x5
Note: hammies were still a little sore post Apex, but otherwise, not a bad session. I’ve had a bit of knee pain during this block, that and the legs haven’t been recovering as well, so I am considering moving base building forward a bit, or running fighter. I’ll train tomorrow, then deload for a week and go from there.
Workout Log
4/3/24
Disarmed
10 Burpees
2 mins heavy bag
Rest 1 min
x5
Then
Ramp Rollouts
2nd notch 3x3
KB Side Bends 24kg 8 p/s
Russian Twists 16kg 10 p/s
Crunches 20
Rest 1min
x3
Note: felt really good on disarmed. Always a fun session. That’s it for for op/pro. It seems the heavier loading is leaving me a bit stiff and sore for other things I want to do, particularly with the legs. I cruised through today however with no issues. So just to give the lower body some time, if I run fighter I may run with a conservative T max and a few other tweaks conditioning wise. We’ll see. BB may also be next, I’d rather wait until I’ve moved in the next couple months of months before I start bb though.
Disarmed
10 Burpees
2 mins heavy bag
Rest 1 min
x5
Then
Ramp Rollouts
2nd notch 3x3
KB Side Bends 24kg 8 p/s
Russian Twists 16kg 10 p/s
Crunches 20
Rest 1min
x3
Note: felt really good on disarmed. Always a fun session. That’s it for for op/pro. It seems the heavier loading is leaving me a bit stiff and sore for other things I want to do, particularly with the legs. I cruised through today however with no issues. So just to give the lower body some time, if I run fighter I may run with a conservative T max and a few other tweaks conditioning wise. We’ll see. BB may also be next, I’d rather wait until I’ve moved in the next couple months of months before I start bb though.
Workout Log
5/3/24
Skate
A bit over an hour
Note: fun afternoon session. Much needed.
Skate
A bit over an hour
Note: fun afternoon session. Much needed.
Workout Log
6/3/24
Rest Day
Note: Pliability today
Rest Day
Note: Pliability today