Author: G Meredith

#BLOC #Lifting

Squat 3 x 5 @ 127.5

Resting 3 minutes.
Set 1 feeling good.
Set 2 also good but slightly more difficult.
Set 3 felt good again. Last rep was a little questionable.

Press 4 x 5 @ 50

Resting 2 minutes.
Set 1 and 2 good and solid.
Last set felt best of the lot.

Summary

All good today.
Cold weather seems to be back.
Opted for the heavier squat though sheer belligerence which seemed to work nicely.
No issues on the press.

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#BLOC #Lifting

Squat 3 x 5 @ 125

Resting 3 minutes.
Set 1 feeling heavy on the shoulders.
Set 2 felt better.
Set 3 was tough but still felt like it moved ok.

Axle Continental Clean and Press 5 x 3 @ 52

Resting 3 minutes.
Set 5 Rep 3 was a bit of a battle.
All seemed ok here.

Summary

Got a tightness in the adductors following the squat which remained for the rest of the session.
Will have a stretch/roll out later today.
All good other than that.

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#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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