37's Log - Becoming a Better Athlete

Training Training Logs
41

We’re back after a very long hiatus. Exams and school took up all my time. I’m not doing Bodybuild The Upper/ Athlete the Lower now

BBU/ATHL W1D1

Press Day:
Warm-Up:
Agile 8 + Jump Rope + Plyos
Main Work:
Press 5’s Pro
Warm-up:
40%x5 27.5kg
50%x5 35.0kg
60%×3 40.0kg
Work Sets:
65%x5 45kg
75%x5 52.5kg
86%x5 57.5kg
Supplemental Lift:
Press FSL - 3-5x8-10
45kg x10
45kg x8
45kg x8
Assistance Work:
Dips - 5x10-12
Chins - 5x10-12
SLDL - 5x10-12
Conditioning:
1600m on the Row Machine

I REALLY underestimated FSL sets and just how taxing they are. I wasn’t able to do the full 5 sets prescribed just cuz I was coming back from a long break. also didn’t want to drop the weight either.

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42

Squat Day:
Warm-Up:

  • Agile 8 + Jump Rope + Plyos
    Main Work:
  • Squat - 5’s Pro
    Warm Up Sets
    40%x5 72.5kg
    50%x5 90.0kg
    60%x3 110kg
    Working Sets
    65%x5 117.5kg
    75%x5 137.5kg
    85%x5 155.0kg
    Supplemental Lift:
  • Squat FSL - 3x5
    117.5kg
    Assistance Work:
  • Flat DB Bench - 5x10-12
  • Cable Row - 5x10-12
  • Leg Press - 5x10
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43

Bench Day:
Warm-Up:

  • Agile 8 + Jump Rope + Plyos
    Main Work:
  • Bench - 5’s Pro
  • Work Sets:
  • 65x5
  • 75x5
  • 85x5
    Supplemental Lift:
  • Bench FSL - 3-5x10
  • 65kgx3x10(some kids really wanted the bench :sob:)
    Assistance Work:
  • Chest Supported Machine Row - 5x10-12
  • Machine Shoulder Press - 5x10-12
  • Hack Squat- 5x10-12
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44

Morning Star W1D1 85% TM

Warm-Up:
Agile 8 + Jump rope:
100 double leg
50 left leg
50 right leg
100 alternating left leg and right leg
50 high knees
100 double leg
Plyos:
Kneeling Start Consecutive Broad Jumps 3x3
Lateral hurdles x10

Main Work:
Power Cleans 3x3 70kg (starting light as I’m trying to work on my form in the catch position and find out my TM)
Squat: 5x5 SSL 130kg
Bench: 5x10 FSL 60kg (doing 10x5 would’ve taken way too long)

Accessories:
Chin Ups + Dips: 5x8
Leg Press 5x10 230kg

(I really need to work on my clean form cuz it’s affecting how I do it tbh. Fucked about for way too long on them too so I did WAY too many tbh)

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45

Morning Star W1D2
Warm-up/Mobility
Agile 8, there was a class going on in the only free space in the gym so I just hit the treadmill doing hiit sprints.

Hang Clean - worked up to a TM of 80kg. Realised it was light so I might increase after this cycle

Squat - 10 total reps TM
Was training fasted so I unfortunately wasn’t able to hit TM exactly so I removed 10kg and hit 160kg for 3x3

Bench 5x5 SSL
Still don’t know if I’m doing SSL right lol, but did 80% 5x5. 75kg was moving OILY. Must’ve been the Kirk Franklin :joy_cat:

Assistance
Chest supported Row: we got a plate one now so I wanted use it. 5x8

Plate Machine Press: 3x10 got SUPER hungry at this point.

Sled Pushes/Sled Drags: 4x 30yd with 110kg loaded on it
Superset it with kneeling sprint starts.

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46

Morning Star W1D1 85% TM

Warm-Up:
Agile 8
Broad Jumps 3x3
LB bag drills x5
Skaters x10

Main Work:
Power Cleans 80kg 2x3 1x4
Squat: 5x5 SSL 130kg
Bench: 5x10 FSL 70kg

Accessories:
Cable Row 5x10
Hip Thrusts 3x10

Morning Star W1D2
Warm-up:
Agile 8
Jumps: Kneeling to Broad Jump x3
Triple Jump x3
Lateral Skaters X10

Main Work:
Power Clean: work up to 80kg x5 (need longer socks, cuz I grazed my leg with the bar)
Squat: 170kg 4x3
Bench: 75kg 5x5

Accessories:
Close Grip Lat Pulldown: 5x8
Machine Press: 4x8
Bulgarian Split Squats: 3x8

Conditioning:
EMOM Battle Rope, 5 sets

Morning Star W1D3
Warm-up/Mobility:
Agile 8
Jumps/Throws - 10 total
Med Ball Slam into Lateral Hurdle Hop x12

Main Work:
Power Clean
3x3-5, SSL: 80kg, did the wrong weight :joy_cat:
Squat
5x10@FSL: 120kg
Bench Press
10 total reps @ TM: 90kgx1x8, 1x2
100kg 1x3

Assistance:
Machine Chest Supported Row: 4x8
DB RDL 3x8
Biceo Curl + V Sit Ups 2x10

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