Year: 2023

#BLOC #Lifting

Log Press 2 x 60 Second AMRAP @ 45

Resting until recovered.
12 (10+2)/13.
Super tough to get a breath on the last few reps.

Sandbag Carry into Chin Ups 10 Minute x AMRAP @ 60

Managed 2 circuits before feeling a niggle in the right side just above the hip.
Probably nothing as it seems fine now I’m typing this up but playing it super cautious here.

Summary

Physio circuit to warmup again. Adds 20 minutes but seems to be helping.
All good today initially.
Conditioning circuit cut a little short although felt solid on it to begin with.

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#BLOC #Lifting

Deadlift 2 x 5 @ 130

Resting 3 minutes.
Set 1 feeling good.
Set 2 also feeling pretty good but felt that my back wasn’t fully set on last couple of reps.

Bench 5 x 5 @ 82.5

Resting 2 minutes.
Last bench session was 04/09!
Feeling good and solid here.
No problems.

Summary

Warmed up with physio circuit for the next 2 weeks.

2×15 each palloff press + wood chop 
2×15 hip banded weighted hip shift 
2×20 tabletop hover pull through

2×10 "Homer Simpson drinking bird!" 
2×10 knee banded sit to stand
2×20 butterfly glute bridge

No other issues. Seem to be back to 100% after last weekend.

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#BLOC #Lifting

Block Pull 1 x 5 @ 127.5

Resting 2 minutes.
Smooth.
Felt good.

Log Clean and Press 5 x 3 @ 54

Resting 3 minutes.
All good here.
No issues.

Summary

Started on a physio prescribed lower body warmup today.

• 2×20 bodyweight squats with knees banded (for added external rotation)
• 2×10 per side banded split squats (band pulling working knee laterally across the body)
  Felt like a decent warmup. Block pulls moved nicely afterwards.
  Finished on new physio prescribed daily core work for the week.
• 2×20 butterfly glute bridge
• 2×20 banded dead bug legs only + 20 arms only
• 2×15 calm with hold
• 2×15 single leg banded wood chop
• 2×15 active pigeon

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#BLOC #Lifting

Axle Press 2 x 60 Second AMRAP @ 45

Resting until recovered.
16/14.
Switching to push press as strict fatigued.
Felt ok all round here.

Sandbag Over Bar 10 x 60 Second AMRAP @ Weight

Resting 60 seconds.
40 reps total.
All feeling pretty good.

Summary

No issues this morning.
Physio appointment this afternoon so will keep you posted.

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#BLOC #Lifting

Squat 3 x 5 @ 122.5

Resting 3 minutes.
Set 1 had to reset.
Felt super heavy after the initial unrack and wasn’t too happy with how it felt.
All good after the reset.
Set 2 immediately felt way better.
Last set felt toughest.

Press 3 x 5 @ 50

Resting 2 minutes.
Felt good all round here.

Summary

Very stiff in the lower back and left hip this morning so slow to get going.
Feels 1000% better after squatting.
Still feeling tired but most likely from iPhone launch weekend just gone.
Have an extra physio appointment on Wednesday to address last weeks issues but i think we’ve managed to work through them this time.

Still feeling tired but most likely from iPhone launch weekend just gone.
Am ok to continue for now but may be worth keeping in mind how much we ramp up at work over then next 3 months and adjust accordingly like we did last year.

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