Workout Log

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

Random thought.

Op Pro Run like Op/IA, replace the DL day with a WPU 2-3 RM lift on day, for those that don’t want to DL and have a bit more pull up work in.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

15/1/23

Rest Day

Note: will kick off my next block tomorrow. I think I’ll stick with OP/IA, just in case flex days are needed, which may be the case. Plus I liked how the last block flowed, being good on my hip, keeping in some boxing work, Apex etc. once things settle life wise hopefully I can get to a boxing gym or at least get back to regular skating at some point.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

16/1/23

HBBSQ
75kg 5x5

WD
15kg 5x5

WPU
5kg 5x5

Note: everything felt very comfortable all around, despite a weekend of sleep dep lol.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

17/1/23

100 Rope Turns
1 Burpee
100 Rope Turns
2 Burpees

Up to 10 Burpees and down to 1 burpee with 100 turns to finish

Time
19.31

Note: tough one in the heat after a bit of a stressful day. Got some practice in on a couple of things I’m working on which is coming along well. Somehow ended up being 40 seconds quicker than the first time I tried this session, I’ll put that down to simply using the rope more consistently.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

18/1/23

HBBSQ
75kg 5x5

WD
15kg 5x5

Sandbag Shouldering
Medium bag 3x8

WPU
5kg 5x5

Fat Grip Farmers Carry
25kg DBs 3 sets until just short of hand failure

PM

Kneeling Rollouts
1x15

Ramp Rollouts
4th notch 3x5

Band Neck Raises
3x8 all directions

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

19/1/23

Rest Day

Note: still got sauna and pliability in today after a bit of running around.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

20/1/23

HBBSQ
75kg 4x5

WD
15kg 4x5

WPU
5kg 4x5

PM

A little play on the Speedbag

Note: everything moved well, I’ve been working with a narrower stance on the squats just to see how it feels, I have pretty mobile hips so getting deep and staying fairly upright isn’t an issue, I do notice later in the day my posterior hip becomes a bit tight, I might switch back to a slightly wider (normal shoulder width/my regular stance), I just wanted to see what a different setup was like really.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

21/1/23

Apex Airbike
40 seconds on
10 T Handle Swings 27.5kg
Coast on the Airbike for 80-90 seconds
Repeat
x12

Note: good solid session while the little one slept. Felt like I could have gone all day. Working with 1 slightly longer HIC and a slightly shorter one like Apex seems to be a good combination, and leaves room for other stuff in a training week, boxing work etc.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

22/1/23

HBBSQ
80kg 4x5

WD
22kg 4x5

WPU
10kg 4x5

Note: surprisingly went well after apex Airbike yesterday, that being said the Airbike is a bit easier on the legs to recover from compared to hill sprints. Not a bad session, adjusted my squat setup, it could be just in my head but it did feel like my quads were feeling it a little more. Good session.

Adski
Posts: 2111
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

23/1/23

5 mins jump rope
1 min shadow box
4 mins jump rope
2 mins shadow box
All the way until 1 min jump rope/5 mins shadow box

Note: routine from Ross’s jump rope e book.

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