Tuesday 6th of July Aerobic Block: Week 1.1, Day 1 - Eccentric Strength
Back on the forums more consistently again.
The current block, starting this week, is focused on improving my aerobic capacity. Iām doing 30-60min of aerobic work four times per week and lifting twice per week. The first lift session is focused on change of direction and eccentric strength. The second session is focused on max speed and general hypertrophy work.
Currently managing some recurrent shoulder labrum issues and left insertional achilles tendinopathy. It aināt fun, but I think Iām on top of it so far.
Warm-Up:
8ish minutes of rhythm jumps, gallops, run-skips, step-skips and switch-skips
140m of cone drills focusing on spin moves, pivots and hip turns
7010 Front Split Squat / 7010 Top-Down Chin-Up
55 x 3 x 5 / 3 x 5
Very tough, took me about 10 minutes to recover
7010 CG Floor Press / Nordics
60 x 5, 4+1, 3+2 / 3 x 5
Didnāt have much left in the tank for nordics, but was pretty happy with the floor press
I honestly donāt know how people can train for >90min or >12-15 work sets at a high intensity. This was some speed work and 12 work sets, but I was thrashed
Monday 9th of August GPP Block Week 1, Day 1 - Lift
Going to trial the 1x20 approach to lifting for a bit. Iām hoping my lust for heavy(ish) weights doesnāt get too much. If it does, Iāll consider adding a 3rd āstimā day for higher intensity power stuff.
Low Incline DB Press: 15s x 25
NG Pulldown: 10 plates x 21
Half-Kneel SA Landmine Press: Bar x 28 ea
SA DB Row: 30s x 18
Zercher Split Squat: 35 x 20 ea
Axle Zercher Good Morning: 40 x 20
SL Leg Extension: 4 plates x 18 ea (swap rev nordics)
EQI Nordics: 6 in 30s (swap for band hammie curls)
SL Seated Calf Raise: 30 x 20 ea
Tib Raises: 2ft from wall x 20
EZ Bar Curl: 22.5 x 15 (swap for incline curls)
Skullcrusher: 22.5 x 20 (swap for PJRs next session)
Lateral Raises: 4s x 25
Front Raises: 5s x 20
EZ Bar Upright Row: 12.5 x 20
Supine Neck Flexion: 20
Prone Neck Extension: 30
Sidelying Neck Lateral Flexion: 20 ea
Sleeper External Rotations: 3s x 30 ea
Seated DB Shrugs: 25s x 16
Deep DB Side Bends: 20 x 20 ea
Kneeling Landmine Twists: Bar x 10 (swap for standing)
When I first wrote it out, it looked so daunting, but I was surprised to find it went by pretty quickly. I found I only needed warm-up sets for about 5 of those exercises. After I was through my compounds, I felt warm enough to jump straight into a work set.
I think that, because the reps were so high, the first half of the set served as the warm-up for the tougher reps at the end.
Really interested to see how I tolerate that workload as the weights get heavier though
Friday 20th of August GPP Block - Week 2 Day 5 Lift
Woke up last night with some mechanosensitivity of my right sciatic nerve. Itās not sciatica yet, but it could be if I donāt make smart decisions training-wise. As such, todayās session was modified a bit.
Reverse Nordics: 5kg x 20
SL Leg Extensions: 5 plates x 20
Nordics: 1 x 25s EQI, 1 x 5
SL Hammie Bridge: 40 x 13 ea
Hammie Bridge: 40 x 20
SL Bent-Knee Calf Raises: 22 *
Tib Raises: 2 foot-lengths x 16+4
Copenhagens: 2in below knee x 20
Goblet Carry: 12.5 x 200m
SA Hang: 40s R, 28+12s L
DB Bench Loaded Stretch: 20s x 40s
Assisted Dip Stretch: 10 plates x 20s
Didnāt have much desire or energy to get more upper body training in, but I donāt really mind.
*Calf raises were worryingly weak on the R side, but Iām hoping Iām just in my head a bit.
Tuesday 24th of August GPP Block - Week 3 Day 2 Lift
With the way the hip was last weekend, I wasnāt as active as I should have been. Luckily, Iāve been feeling pretty good lately so Iām beginning to return to ānormalā training.