3/10/24
BSSQ
35kg 3x6 p/s
WD
32.5kg 3x4
TBDL
97kg 3x3
Workout Log
Workout Log
4/10/24
Airbike Power Intervals
2 mins on
3 mins coast
x5
67/65/64/62/63 Cals
Note: different airbike, different calibration to it I guess, same effect however lol
Airbike Power Intervals
2 mins on
3 mins coast
x5
67/65/64/62/63 Cals
Note: different airbike, different calibration to it I guess, same effect however lol
Workout Log
6/10/24
BSSQ
35kg 3x4 p/s
Sandbag Shouldering
Medium Bag 3x6
Clap Push Ups
3x10
BSSQ
35kg 3x4 p/s
Sandbag Shouldering
Medium Bag 3x6
Clap Push Ups
3x10
Workout Log
7/10/24
Jump Rope
3mins
50 Double Unders
Left over time freestyle
Last 30 seconds of each round
Sprint in place
Note: probably should have adjusted this session a bit as I didn’t recover as well from yesterdays session. Will have to recalibrate better next time
Jump Rope
3mins
50 Double Unders
Left over time freestyle
Last 30 seconds of each round
Sprint in place
Note: probably should have adjusted this session a bit as I didn’t recover as well from yesterdays session. Will have to recalibrate better next time
Workout Log
8/10/24
Back Squat
55kg 3x3
WD
25kg 4x6
Note: legs were a bit tired still, that cumulative effect from the jump rope definitely wasn’t the best. Used the back squat in place of the jump squat or other plyometrics today. Forearm still has a bit of tenderness so I’m easing off the pull ups. On the plus side the Achilles is getting better, so there’s that. Not sure I’m the biggest fan of hitting my 40s, but I’ll figure it out, programming is slowly getting there.
Back Squat
55kg 3x3
WD
25kg 4x6
Note: legs were a bit tired still, that cumulative effect from the jump rope definitely wasn’t the best. Used the back squat in place of the jump squat or other plyometrics today. Forearm still has a bit of tenderness so I’m easing off the pull ups. On the plus side the Achilles is getting better, so there’s that. Not sure I’m the biggest fan of hitting my 40s, but I’ll figure it out, programming is slowly getting there.
Workout Log
9/10/24
LSS Run
30 mins
Average HR 142bpm
Max HR 162bpm
Note: Achilles felt great, I actually felt a lot looser after in general after which was nice.
LSS Run
30 mins
Average HR 142bpm
Max HR 162bpm
Note: Achilles felt great, I actually felt a lot looser after in general after which was nice.
Workout Log
10/10/24
Back Squat
85kg 3x4
WD
40kg 3x3
OA DB Row
40kg DBs 3x4 p/s
PM
Flag 3x5
KB Side Bends 24kg 3x10 p/s
Note: had an adductor issue due to the BSSQs so I switched to back squats which seems to have helped. Didn’t have my lifting shoes but they still went well. Maybe I’ll run with back squats for the next block. Or go back to front squats. I’ll bring BSSQ back at a later point and start slower, lighter weight, more reps, otherwise, good session today.
Back Squat
85kg 3x4
WD
40kg 3x3
OA DB Row
40kg DBs 3x4 p/s
PM
Flag 3x5
KB Side Bends 24kg 3x10 p/s
Note: had an adductor issue due to the BSSQs so I switched to back squats which seems to have helped. Didn’t have my lifting shoes but they still went well. Maybe I’ll run with back squats for the next block. Or go back to front squats. I’ll bring BSSQ back at a later point and start slower, lighter weight, more reps, otherwise, good session today.
Workout Log
11/10/24
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x8
Note: felt like I could have done more but didn’t want to over do it in case the Achilles flared, and it didn’t! So good to be able to run again. Hopefully recovery is all good tomorrow as well, but right now, feeling very good.
Finally feeling like I’ve turned a corner.
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x8
Note: felt like I could have done more but didn’t want to over do it in case the Achilles flared, and it didn’t! So good to be able to run again. Hopefully recovery is all good tomorrow as well, but right now, feeling very good.
Finally feeling like I’ve turned a corner.
Workout Log
12/10/24
Rest Day
Note: no day after Achilles pain, feeling pretty good. Pliability and Mobility today
Rest Day
Note: no day after Achilles pain, feeling pretty good. Pliability and Mobility today