- This topic has 15 replies, 1 voice, and was last updated 2 years, 3 months ago by Fraser_9to5.
- AuthorPosts
- July 10, 2022 at 7:33 am #11627
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.
July 16, 2022 at 10:23 am #1162913 July
Goblet Squat – 4 x 10 x 50lbs (60 secs)
RLESS – 4 x 10 x 50lbs (90 secs)
Jump Squats – 150 in 4:04I have a pair of 25lb dumbbells that I used for a very quick leg circuit. I know I’ll be sore so no use going OTT in the first session.
15 July
Running – 4.85km (3 miles) in 30 mins
Surprisingly the same pace as last week despite dealing with leg DOMS. This was far less hilly, I just ran in one direction for exactly 15 minutes then turned around.
I might try two leg sessions and one run next week, maybe some plyometrics too.
July 24, 2022 at 9:24 am #1165118 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 50lbsThe 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 repsI 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.
August 6, 2022 at 6:31 am #1165426 July
Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
Running Vert – 3 LR, 3 RLI was listening to the Whoop podcast and it said rather than having moderate activity each day it’s better to have highs and lows, so I doubled up my leg day with pull ups. I was quite tired by the end but I like the idea of getting it all done at once (time permitting).
As mentioned in the pullup program I currently have a tooth infection which has been with me since 26 July (it’s now 6 August) and I’m drinking my calories and doing no exercise.
August 27, 2022 at 1:51 pm #11660I 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 5It’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 15kgThis 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.
- AuthorPosts
- You must be logged in to reply to this topic.