Year: 2024

#BLOC #Lifting

Rehab Warmup

Squat Hold – 1x60s
Knees to Floor – 1×10
Jefferson Curls – 1×10
Deficit Calf Raises – 1×10
Kneeling Calf Raises – 1×10

ATG Lunge 3 x 1 @ BW +5

Resting 2 minutes.
Ok here. Some soreness in the calves after these.

Cossack Squat 3 x 1 @ BW

Resting 2 minutes.
Starting to feel smoother here as I’m getting used to the movement.

Bench 1 x 1 @ 115

Resting 5 minutes.
Attempt 1 failed but I knew I had it in me.
Un-rack felt easy but lost tension at the bottom of the movement.
Rested 5 minutes to reset.
Second attempt much smoother and more solid.
2×5 @ 90 on the back sets.

Summary

All good today. Pretty toasty down here.
Legs certainly feeling it today.
PR on the bench to round out July.

#BLOC #Lifting

Rehab Warmup

Squat Hold – 1x60s
Knees to Floor – 1×10
Jefferson Curls – 1×10
Deficit Calf Raises – 1×10
Kneeling Calf Raises – 1×10

All good here. Knees to floor still horrible but moving along.

Block Pull 1 x 1 @ 160

Resting 2 minutes.
Top set felt ok but more difficult than previous.
1×5 @ 130 on the back set. More pleased with that than the top single.

Summary

Recovering but still feeling fatigue from last week so skipping cardio circuit again.
Would be good to arrange a call after this block to do a bit of a reset now that we have the rehab work going in twice a week. Also reaching top end on some lifts so fancy a bit of a pivot for the summer.

#BLOC #Lifting

ATG Lunge 3 x 10 @ BW +5

Resting 2 minutes.
No issues.

Cossack Squat 3 x 11 @ BW

Resting 2 minutes.
Using the TRX as a balance experiment.
Not sure on how it felt.
No problems here though.

Squat Hold 1 x 1 @ BW

Started supported by the TRX again but managed to go hands free once comfortable.

Deficit Calf Raises 1 x 8 @ BW

All good. Focus on slow control.

Kneeling Calf Raise 1 x 8 @ BW

Slightly raised on a plate today. Felt ok.

Knees To Floor 1 x 10 @ BW

Still heavily supported.
Still sucks through the big toe so not getting much of a quad stretch on these.

Bench 3 x AMRAP @ 90

Resting 2 minutes.
3×5 all good.

Summary

Lots done this morning.
Slow going on the rehab work.
Also trying out the TRX for balance assist. Not sure if I prefer that or the bar.