Year: 2023

#BLOC #Lifting

Warmups

ATG Lunges 3 x 5 @ BW

Seated Good Morning 1 x 15 @ BW

All ok here. Lunges working nicely today.

Block Pull 1 x 3 @ 137.5

Resting 3 minutes.
Last set slow to get moving.
Got all 3 reps but last set took all my energy.

Sit Ups 3 x AMRAP @ BW

Resting 2 minutes.
8/8/7. Ok here. Not as many reps as I’d like.

Summary

Ok today.
Skipped conditioning again due to feeling very low energy after an impromptu 13kms round the Peak District yesterday.
Did notice a vast improvement in cardio/climbing endurance since my last hiking trip around the peaks in 2021.

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#BLOC #Lifting

Bench 1 x AMRAP @ 102

Resting 3 minutes.
Moving nicely here.
Thought about a 5th rep but 4 moved real slow.

Log 3 x AMRAP @ 45

Resting 2 minutes.
8/7/5 and a bit.
Fatiguing quickly.

Negative Chin Ups 1 x 2 @ BW AFAP

04:42 for all 22 reps.
Tough one here.

Summary

All good today.
Everything moved reluctantly but everything moved.

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#BLOC #Lifting

Warmups

ATG Lunges 3×5 @ BW

Seated Good Morning 1×15 @ BW

Toe Touch 1×60 seconds

All good here.
Feeling a little tightness in the left glute which throws off balance a little on a couple of lunges.

Tempo Squat 1 x 3 @ 115

Resting 2 minutes.
Moving ok here.
Have a feeling theat my left piriformis is close to giving me the good news but trying to push through to see if it unsticks itself.

Hollow Holds 3 x Max @ BW

All good here.
Feeling like I’m able to hold longer on theses.

Summary

Not too bad.
All ok for the most part.
Skipped tyre due to angry piriformis.
Still feeling some tightness in the left glute so will have a good go on the foam roller this afternoon.

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#BLOC #Lifting

Press 1 x AMRAP @ 59

Resting 2 minutes.
All good and solid here.
5 on the top set. A little grind on the last rep.

Axle Bench 3 x AMRAP @ 67.5

Resting 3 minutes.
3×10 here.
Also feeling good and solid.

Pushups 1 x 28 @ BW AFAP

All reps in 02:37.
Felt way better here this week.
Think I got the split and pacing quite well.

Summary

Decent morning.
Everything moving well.

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20230522

#BLOC #Lifting

ATG Lunges 3 x 5 @ BW

Seated Good Mornings 1 x 15 @ BW

Feeling good here. Very nice stretches in the hip flexors this morning.

Block Pull 1 x 3 @ 135

Resting 2 minutes.
Working up from 95.
Warmups all good.
95 moved fine. Felt a little tight in the outer left hamstring (biceps femoris) again but carried on.
Loaded 105, set up and took the slack ok. Started to pull and hamstring felt tighter again.
Bailing at this point today… probably being way overly cautious but dont fancy pulling something again and being back at square one.
20 minutes after still feeling a little tight/crampy in the left hamstring.
Maybe should have taken that deload week when you suggested it.

Summary

Short one today!

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