2022 Training Log

3 July

Body-weight deep squat – 7 x ~4 mins

This was from Ido Portal’s squat challenge, with the aim being to accumulate 30 minutes a day for 30 consecutive days (it’s called the 30/30 squat challenge). This was surprisingly tough and my legs couldn’t do much more than 4 minutes at any one time. I could barely stand up from the position by the end and I was holding onto a table to stop me falling backwards.

4 July

Body-weight deep squat – 6 x 5 mins

My lower back feels weak but thoracic spine feels more mobile. This was also easier on the legs.

5 July

Body-weight deep squat – 4 x 7.5 mins

This was rushed at the end of the day and probably disrupted my sleep. For that reason it’s too much of a time commitment to fit in during my day and so I stopped here.

8 July

Running – 6.05km (3.75 miles) in 37.5 mins

Only writing this do I realise I was averaging exactly 10 minute/mile pace. I took it relatively easy and worked on nasal breathing throughout. I don’t have 4G at the moment so I couldn’t map my route with my phone so had to approximate it afterwards. I’ll try to run twice a week and introduce one weights session before I decide what my next project will be.

18 July

Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
SL Hip Raise – 2 x 6 x 50lbs, 11 x BW
Goblet Squat – 3 x 15 x 50lbs

The hip raise was harder than I expected, otherwise a good leg session with a pair of DBs.

20 July

Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
Hip Raise – 3 x 15 x 50lbs
CMJ – 10 reps

I added in some countermovement jumps for the explosive training.

23 July

Running – 2 x 3km (1.85 miles) in 17 mins, 19 mins

This was in the middle of a hot day and not my best idea. I ended up walking on two occasions for the second part, and in the middle I had a 5 minute rest.

I had around 10 days off due to a tooth infection.

7 Aug

Rowing – Max distance in 1 minute (282m, 307m)
Max distance in 6 minutes (1492m)

This wasn’t 100% but I’d seen an equation to estimate fast/slow twitch muscle fibres using your best from these two distances.

9 Aug

Rowing – 2km in 9 mins

11 Aug

Rowing – 2km in 9 mins

When I did an 8 week rowing program it had lots of this slow stuff in, and to build endurance it’s a necessary evil. I thought I’d add it in as a nice easy session on an otherwise quiet day.

17 Aug

Back Squat – 5 x 60, 70, 75kg
Around The Square – 3 x 4
A1 Alternate Ankle Hops – 2 x 40 secs
A2 Med ball Slams – 2 x 5

It’s been a while since I used a barbell so a good chance to get back into it. Super light to start given you only have to touch a barbell on day one to get hideous DOMS

19 Aug

Rowing – 2:15/500m pace for 3km

Extending this out a bit as the working sets were really 13-16 mins long during the rowing training

20 Aug

10 mins jog (1 mile)
3 x 5 mins with 3-4 mins active rest, pace 8 min/mile
10 mins jog (1 mile)

Active rest was 400m so almost walking pace. I googled “VO2max running workout” and stumbled on this layout. I trimmed 5 mins from each job because I don’t have endless time to plod around a track. I liked the session, the middle runs are meant to be about 2 mile pace which I estimated.

21 Aug

Thigh measurement: Left 55cm, Right 55cm
Countermovement Jump: 56cm (281cm with 225cm reach)
Around The Square – 3 x 4
CMJ – 5
Back Squat – 5 x 70,75,80,85,90kg
Tuck Jumps – 2 x 10
BB Hip Thrust – 3 x 8 x 60kg
Jump Rope – 3 x 50 (60 secs)

A bit of a mixed bag but a lot of exercises I want to keep in my leg day. I’ve been ill and neglected legs so I wanted some starting measurements, weight is down around 69.2kg right now. Also curious to see how my vert tracks with back squat. I want to do 5-7 sets of back squat and I was just adding 5kg each time, I’ll end up above 100kg before it feels challenging but there’s no rush.

24 Aug

Back Squat – 5 x 75,80,85,90,95kg
DB RLESS – 3 x 8 x 15kg

This is a shorter session during my lunch break, nice to do split squats as they light up my glutes.

27 Aug

10 mins jog (1 mile)
3 x 5 mins with 3-4 mins active rest, pace 8 min/mile
10 mins jog (1 mile)

Pleased that I’m already finding this easier. My left calf started seizing up but not enough to hinder my speed.