Author: G Meredith

#BLOC #Lifting

ATG Lunge 3 x 9 @ BW +5

Resting 2 minutes.
Lower block on these today.
No issues.

Cossack Squat 3 x 9 @ BW

Resting 2 minutes.
All good on these.
Good stretch in the adductors.

Rehab Work

Squat Hold – Got about a minute done. Feeling out balance and going as deep as possible.
Knees to floor – 1×10@BW – Yup… these suck. Going to be a while before these are proficient.
Deficit Calf Raise – 1×8@BW – Easy enough here. Nice stretch on the medial head here but not so much the lateral.
Kneeling Calf Raise – 1×8@BW – These hitting the lateral head more but less stretch overall.

Bench 1 x 3 @ 105

Resting 2 minutes.
No issues on top set.
5 and 4 on the back sets @ 90 with no problems.

Summary

Think I’ll be calling Thursday Rehab day going forwards.
Feeling pretty good for an initial outing. Interested to see where this goes.

No issues with the bench PR.

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Block Pull 1 x 3 @ 165

Resting 3 minutes.
Only 2 reps on the top set. May have gotten a third with an RPE10 effort.
Miscalculated that on this morning!
3 on the back set @ 140.

Circuit 3 Laps

Resting 90 seconds.
Negative Chins – 1×5 @ BW
Push Press – 1×3 @ 60
Sandbag over Shoulder – 1×4 @ 60

End of lap 1 and the right glute was complaining at me so called it there.

Summary

Feeling pretty good today.
Slightly less work than I wanted this morning.
Think it might be an idea to raise the block pull back up as the glute/hip/piriformis issue seems to be returning and I don’t recall it being an issues on the higher pulls.

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Squat 3 x AMRAP @ 110

Resting 2 minutes.
Set 2 Rep 1 lost balance rocking forward.
Managed to save it for a triple.
5s across the other sets with no issues.

Bench 3 x AMRAP @ 85

Resting 2 minutes.
All good 3×6.

Summary

Nothing really spectacular going on.
Only a small balance issue on squat that I managed to arrest.

Struggling to get motivated to do much of anything the last few days/weeks. Discipline also not really doing its job.

Right glute tightness from Monday remains which is why squat was lighter than I had planned. Had the massage gun out between sets.

Wouldn’t object to resetting this block and taking a do-over of the last week and a bit.

Will report back on Monday with updates.