Workout log

[Adski]

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.

[Adski]

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.

[Adski]

3/11/19

Rest Day

Work, then ice bath, mobility work and coffee.

[Adski]

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.

[Arkann]

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

[Adski]

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

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.

[Adski]

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

[Arkann]

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

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]

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.

[Adski]

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.