23/9/24 -
BSSQ
40kg 3x8 p/s
WD
25kg 3x5
TBDL
87kg 3x3
PU
3x8
PM
Ramp Rollouts
4th notch 1x8 1x5x2 second pauses 1x5
Note:: good start to the new block, BSSQs felt great, wasn’t sure if I would enjoy them but they really did feel good on bothe the glutes and quads
Workout Log
Workout Log
24/9/24
Jump Rope/Shadow Box
5 mins / 1 min
down to
1 min / 5 mins
Note: a little tender post BSSQs, more than I thought, will have to either recalibrate and go with a very conservative T max or sub them out with squats/front squats for this block and revisit with a conservative T max next block.
Jump Rope/Shadow Box
5 mins / 1 min
down to
1 min / 5 mins
Note: a little tender post BSSQs, more than I thought, will have to either recalibrate and go with a very conservative T max or sub them out with squats/front squats for this block and revisit with a conservative T max next block.
Workout Log
25/9/24
Magic 50
5 DB Snatches p/s 22.5kg
5 KB Swings p/s 24kg
10 Burpees
Rest 1 min
x5
Farmers Carry
30kg DBs 3 sets
Note: still a bit too tender to repeat BSSQ or squats but, this felt pretty good, it looks like I’ll be running this like an OP/IA block or I may transition this to fighter since I’m still in week 1, I have been wanting to do more conditioning work, maybe this is the universe pushing me in that direction lol. Achilles felt good, have to test my rehab run tomorrow before getting assessed again, it feels like it’s progressing positively which is nice.
Magic 50
5 DB Snatches p/s 22.5kg
5 KB Swings p/s 24kg
10 Burpees
Rest 1 min
x5
Farmers Carry
30kg DBs 3 sets
Note: still a bit too tender to repeat BSSQ or squats but, this felt pretty good, it looks like I’ll be running this like an OP/IA block or I may transition this to fighter since I’m still in week 1, I have been wanting to do more conditioning work, maybe this is the universe pushing me in that direction lol. Achilles felt good, have to test my rehab run tomorrow before getting assessed again, it feels like it’s progressing positively which is nice.
Workout Log
26/9/24
Run/Walk
3/2 mins
x4
Note: Achilles seemed ok for the majority only 1 or two minor sensations there, physio is happy for me to try and skate this weekend so that’s a positive
Run/Walk
3/2 mins
x4
Note: Achilles seemed ok for the majority only 1 or two minor sensations there, physio is happy for me to try and skate this weekend so that’s a positive
Workout Log
27/9/24
BSSQ
15kg DBs 3x5 p/s
BTB Clap Push Ups
3x10
TBDL
119kg 3x8
PU
3x8
BSSQ
15kg DBs 3x5 p/s
BTB Clap Push Ups
3x10
TBDL
119kg 3x8
PU
3x8
Workout Log
28/9/24
Rest Day
Note: Achilles seems to be continuing to get better, still maintaining all rehab exercises
Rest Day
Note: Achilles seems to be continuing to get better, still maintaining all rehab exercises
Workout Log
29/9/24
Skate
Note: a couple of hours, but with a lot of breaks, did some tricks on a rail today, mainly as it was for a one of my best friends memorials. Was a good day, and landed what I wanted to land, Achilles felt good throughout.
Skate
Note: a couple of hours, but with a lot of breaks, did some tricks on a rail today, mainly as it was for a one of my best friends memorials. Was a good day, and landed what I wanted to land, Achilles felt good throughout.
Workout Log
30/9/24
Heavy Bag
5x3 min rds
Reflex Ball
2x3 min rds
Bike Erg
10 mins
Note: a bit stiff after yesterday, I think lss on a bike will be best or complete rest after a skate session like yesterday’s lol.
Heavy Bag
5x3 min rds
Reflex Ball
2x3 min rds
Bike Erg
10 mins
Note: a bit stiff after yesterday, I think lss on a bike will be best or complete rest after a skate session like yesterday’s lol.
Workout Log
1/10/24
BSSQ
12.5kg DBs 3x3 p/s
WD
20kg 3x8
GHR Red Band
3x5
PU
3x8
Note: some plyos at the warm up as rehab as well. Still a bit fatigued from the skate session but went ok. The BSSQ still feels a little odd after the sets but they’re getting there, I may switch back to front or back squats, just from the recovery standpoint I feel like I recover from those compared to the BSSQs but the “pump” for the quads and glutes is pretty good with the BSSQ.
BSSQ
12.5kg DBs 3x3 p/s
WD
20kg 3x8
GHR Red Band
3x5
PU
3x8
Note: some plyos at the warm up as rehab as well. Still a bit fatigued from the skate session but went ok. The BSSQ still feels a little odd after the sets but they’re getting there, I may switch back to front or back squats, just from the recovery standpoint I feel like I recover from those compared to the BSSQs but the “pump” for the quads and glutes is pretty good with the BSSQ.
Workout Log
2/10/24
LSS Fun Run
30 mins
PM
Wrist Roller
15kg 3x5 each way
Note: no Achilles pain during or after the run. A little tight but I’ll stay on top of mobility work for that, pretty happy to get a run in (average around 7.24 min/km pace) with no pain.
LSS Fun Run
30 mins
PM
Wrist Roller
15kg 3x5 each way
Note: no Achilles pain during or after the run. A little tight but I’ll stay on top of mobility work for that, pretty happy to get a run in (average around 7.24 min/km pace) with no pain.