Category: Barbell Logic

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Warmup

ATG Lunge – 3×5 @ BW
Seated Good Morning – 1×15 @ BW

All good here.
Good stretch on the lunges and feeling better on the good mornings.

Tempo Squat 1×3 @ 112.5

Resting 2 minutes.
No problems here.

Hollow Holds

Resting 90 seconds.
First set felt pretty solid.
Last set not as solid!

Tyre Flip 8 Minute AMRAP @ 100

Not bad here.
33 reps.
Felt a little slower than previous.
Also struggled to find grip on a couple of occasions.

Summary

No problems today.

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Press 1xAMRAP @ 56

Resting 2 minutes.
5 on the top set.
Feeling a little knot in the lower right trap made it a little more difficult at just before lockout than it needed to be.

Axle Bench 3xAMRAP @ 65

Resting 2 minutes.
12/10/10.
Feeling ok here. Fatiguing quickly on the last set.

Pushups 1×26 AFAP @ BW

03:24 total.
Wasn’t sure I was going to get all these.
Last 10 reps super tough.

Summary

All good today.
Chin Up test administered at the beginning.
Bodyweight @ 105kg. 2 good reps, 1 not so good rep!

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ATG Lunge 3×5 @ BW

Lunges feeling ok. Feels like I could get deeper.

Seated Good Mornings 1×15

Not sure on these. Stretch at the bottom felt ok.

Block Pull 1×3 @ 132.5

Resting 2 minutes.
Lower back a little sore following all sets. Les so on the later ones.
All reps moving ok.

Sit Ups 3xAMRAP @ BW

Resting 2 minutes.
10/8/6.
Delightful stuff.

Summary

Post work session today to see if it affected energy levels at all.
Not keen on the pm sessions so will stick to what I know going forwards.
Replaced the sand bag with a 12 minute high pace ride home from work into a head wind.

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Bench 1xAMRAP @ 91

Resting 2 minutes.
7 on the top set.
No problems.

Log Press 3xAMRAP @ 40

Resting 3 minutes.
10s across all sets.
Last set was tough. Struggling with balance.

Negative Chins 20 AFAP @ BW

03:46 total.
Final rep dropped like a rock so did one extra.

Summary

No problems.

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ATG Split Squat 3×5 @ BW

Tried on floor and with a raise of a couple of plates but felt like it wasn’t getting the hamstring to the calf. Used the bench in the end and will gradually lower the height as it becomes more comfortable.
Feeling a better stretch here than hip flexor stretch.
Seemed to loosen up the hips nicely.

Tempo Squat 1×3 @ 110

Resting 2 minutes.
All ok here.
Legs feeling tired today. Probably the full weekend back at work.
Last set felt like the bar may have been too low. Probably should have reset.

Hollow Hold 3xMax @ BW

Resting 90 seconds.
All good here.

Summary

Feeling ok today. A little tired overall but I’m going to blame that on working this weekend.
Got a super nice stretch on the toe touch after lifting. Still not locked knees but trying to slowly push them back.