Workout log

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Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Tue Oct 29, 2019 2:33 pm

26/10/19

Skate

Nearly 2 hrs

27/10/19

Rest Day

28/10/19

Back Squat
90kg 3x5

Bench Press
75kg 3x5

WPU
20kg 1x5
15kg 2x5

OA KB Swing
32kg 3x10 p/s

Note: I misread the weights on the percentages for the WPU


29/10/19

600m resets
6x600m run intervals

1.56 1.58 1.58 2.01 1.59 1.58

PM

Wheel Rollouts
1x1

OA Thick Pinch Block Holds
L side
5kg 6.25kg 7.5kg 10kg 1set 20-30 second holds

R Side
15 kg x1
20kg x2

Note: thumb strength in my left hand coming back after spraining it a while ago, it used to be my stronger side too. It’ll come back eventually.

30/10/19

Rest Day

Recovery, mobility etc.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges




Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Sat Nov 02, 2019 1:55 pm

31/10/19

Back Squat
90kg 3x5

Bench Press
75kg 3x5

Deadlift
150kg 3x5


1/11/19


Short Hills
15 second sprint
Walk down
Repeat
x15


2/11/19

LSS Airbike

30mins

Average HR 135bpm
Max HR 144bpm

Note: long day after a lot of stuff with work, more tomorrow but hopefully some good recovery time in the afternoon.
Last week of base building coming up.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges

Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Sun Nov 03, 2019 2:54 pm

3/11/19

Rest Day

Work, then ice bath, mobility work and coffee.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges

Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Mon Nov 04, 2019 1:39 pm

4/11/19

Back Squat
105kg 3x3

Bench Press
85kg 3x3

WPU
20kg 3x3

Shank and Plank
10kg 60 seconds each then 60 seconds rest
x3

Thick Pinch Block lifts
30 second 5/7.5kg 60 second 10kg L Hand x1
30 second 15/17.5kg 25 second 20kg R Hand

Note: strength slowly coming back to the L thumb, squats are feeling better, getting the groove back nicely, and learning bench has been interesting, still need to reinforce a couple of things, but getting there.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges

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Arkann
Posts: 2320
Joined: Thu Sep 24, 2015 2:36 pm

Re: Workout log

Postby Arkann » Mon Nov 04, 2019 1:47 pm

So, are you liking benching? I am saying it goodbye for now... :mozilla_smile:

Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Tue Nov 05, 2019 10:14 pm

Arkann wrote:So, are you liking benching? I am saying it goodbye for now... :mozilla_smile:



It’s ok, I still prefer dips and OHP, so I’ll look to return to those two lifts after bb is finished this week.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges

Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Wed Nov 06, 2019 12:37 am

5/11/19

Skate

About an hour


Short Airbike Intervals
10 seconds on
20 seconds coast
x8

Note: slightly varied the shirt hills session after the skate today.


6/11/19

Rest/Recovery Day

Mobility work, romwod
The best things in life are earned, not bought. -Chris "Ludacris" Bridges

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Arkann
Posts: 2320
Joined: Thu Sep 24, 2015 2:36 pm

Re: Workout log

Postby Arkann » Wed Nov 06, 2019 7:25 am

Adski wrote:
Arkann wrote:So, are you liking benching? I am saying it goodbye for now... :mozilla_smile:



It’s ok, I still prefer dips and OHP, so I’ll look to return to those two lifts after bb is finished this week.


Gotcha.. I want to reintroduce BW dips.. Not sure if my shoulders will be happy, though..

Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Thu Nov 07, 2019 2:11 pm

True. For some reason I find dips to be better on the shoulders for me than bench, but I might give OHP a bit of a run in my first op ia block.



7/11/19

Deadlift
170kg 3x3

OHP
55kg 1x3
60kg 2x3

Note: was unsure if my T max, pretty sure I have it worked out now. Short hills and an E session to go for bb.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges

Adski
Posts: 2453
Joined: Sun Dec 05, 2010 3:35 am

Workout log

Postby Adski » Fri Nov 08, 2019 11:37 pm

8/11/19

Short Hills
15 second hill sprint
Walk down
Repeat
x10

Note: really like this hill, pretty sure it’s going to be my new one for apex.


9/11/19

LSS Airbike
31 mins

Average HR 131bpm
Max HR 146bpm

Note: That ends the base building block for this year. I’ve found this time around I’ve really enjoyed it, whereas looking back on the first time, I was way too keen to get back under the bar.

Didn’t really drop in Bodyweight at all, my gas tank feels great, especially on 600m intervals. I really enjoyed the runs throughout in particular , and I’m now looking forward to starting a block of op/ia. I might take a few days off before starting.
The best things in life are earned, not bought. -Chris "Ludacris" Bridges


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