Author: G Meredith

#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.

#BLOC #Lifting

Axle Block Pull 1 x 3 @ 170

Resting 3 minutes.
Top set feeling pretty good. Rep 2 better than rep 1 as usual.
7 @ 140 on the back set.

Summary

Only the block pull today.
Very busy at work this weekend.
Rehab work done between warmup sets but forgot to record.

#BLOC #Lifting

Squat 1 x 3 @ 140

Resting 3 minutes.
Top set re-racked after initial un-rack felt shit.
Second attempt didn’t feel much better.
5 and 3 on the back sets @ 120.

Circuit 3 Laps

Resting 90 seconds.
Nearly skipped this but glad I didn’t.
Still wary of some tightness in the hips on the rows so sticking at 40kg for now.
Sandbag is beginning to feel like its moving easier.

Keg – 40 – 8/8/10 (Reps)
Row – 40 – 15/14/15 (Reps)
Bag – 60 – 60/40/60 (Meters)

Summary

Very slow to get going this morning.
Liquid encouragement (coffee) kicked in after squats.

#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.