J4GGA2's Log: Becoming More Athletic

Training Training Logs
2106

Thursday 30th of September
Max-Effort

Did train Tuesday and Wednesday just can’t be fucked recording it

Reverse-Grip Seal Row:

  • Up to 75 x 5 PR

Axle Zercher Half Squat

  • Up to 100 x 8 PR fuck yeah

Finished with some plate raises and curls

2 Likes
2107

Friday 1st of October
Hypertrophy Circuits

Circuit 1:

  • Step Down: Med + bumper on floor x 3 x 15
  • Axle Zercher RDL: 40 x 3 x 15
  • SA DB Z Press: 7 x 3 x 15 ea
  • T-Bar Row: 20 x 2 x 15, 25 x 15

Circuit 2:

  • Yielding Run-Specific Iso: 76 x 3 x 20s
  • Tib Raises: 2ft x 13, 12, 13
  • DB Crucifix ER: 3 x 3 x 15 ea
2108

Monday 4th of October
Hypertrophy Circuits

Felt a bit low so opted for some time in the sun instead of the gym

Warm-Up:

  • Handles, lay-ups, mid-range shooting and free throws

Hangs:

  • Climbed up and hung from a tree until I got bored and it became stupid

Push-Ups:

  • 10 x 6 EMOM

Isos:

  • 2min total iso lunge each leg
2109

Thursday 21st of October
Lower High

RDL / Broad Jump to Double Hop

  • up to 135 x 5 / 6 x 1 ea

Hypertrophy Circuit: 12 minutes

  • SL Leg Extension: 6 plates (or 7) x 2 x 12 ea
  • Nordics: 2 x 5
  • SL Bent-Knee Calf Raises: 2 x 8 ea
  • Deficit Side Planks: 2 x 3 ea

Iso:

  • Wall Sit: 4min total (4 or 5 drops)
2110

Friday 22nd October
Total Low

Pairing One: 12 minutes

  • Hip Thrust: 60 x 15, 80 x 15, 90 x 15
  • SM Front-Rack FFESS: 16 x 15, 26 x 2 x 10

Pairing Two: 12 minutes

  • Low Incline DB Bench: 17.5s x 15, 20s x 2 x 15
  • SA Hang: 30s, 25s (20+5L), 20s

Pairing Three

  • Alt DB Spider Curl: 9s x 2 x 15
  • Crucifix ER: 5s x 12, 8
1 Like
2111

Monday 25th of October
Total Low

Pairing A: 15 minutes

  • Goblet Squat: 25 x 15, 40 x 3 x 10
  • Supported Arabesque: 15 x 15, 20 x 3 x 10

Pairing B: 15 Minutes

  • SA Cable Row: 40 x 15, 50 x 3 x 12
  • High Incline DB Press: 12.5s x 15, 15s x 12, 10, 9

Isolation:

  • Sleeper ERs: 4 x 2 x 10
  • Seated SA Lateral Raise: 5 x 2 x 12

Iso

  • Handstand x Max (not very long)
2112

Tuesday 26th of October
Total High

Pairing A:

  • SM Incline Pin Press: up to 81 x 3 PR
  • Various Throws: 6 sets

Pairing B:

  • 7-0-X-0 Front Split Squat: 40 x 5 x 3
  • Box Split Drop: 5 x 3 ea

Pairing C:

  • SL Bent-Knee Calf Raises: 2 x 10 ea
  • Nordics: 2 x 5 (1 full rep!)
2113

Thursday 28th of October
Total High

Pairing A:

  • Half Squat off Pins: 9 sets up to 175 x 1
  • DB Box Jump: 10s x 9 x 3

Pairing B:

  • 7-0-X-0 Dips: 5 x 3
  • Various Throws: 5 x 3 ea

Group C:

  • Deficit Side Plank Taps: 2 x 3 ea
  • Nordics: 2 x 5
  • SL Bent-Knee Calf Raises: 2 x 12 ea

Iso:

  • Pronated Iso Lunge: 90s ea

@kdjohn the side planks would be right up your alley. Strength at length for the hips and the whole trunk. You’ll feel it from your glutes up to your armpits.

Excuse the vertical video

3 Likes
2114

I’ll give those a go tomorrow! Brutal.

1 Like
2115

Friday 29th of October
Total Low

Pairing A: 15 minutes

  • Axle Zercher Good Morning: 40 x 15, 50 x 12, 60 x 12
  • Step-Downs: 4 x 10

Pairing B: 15 minutes

  • Alt Incline DB Press: 15s x 2 x 15
  • Chin-Ups: 12, 8, 6, 5

Glaze:

  • Seated BTN Press: Bar x 2 x 10
  • Seated Bradford Press: Bar x 2 x 10
  • Seated DB Lateral Raise: 4s x 2 x 15
  • Seated DB Front Raise: 4s x 12
  • Seated DB Rev Flye: 4s x 10
  • Crucifix ER: 4s x 3 sets

Iso:

  • Handstand x Max
2116

My upper back is toasted and I suspect it’s from the dips

2117

Upper back? Dips? Say what?

2118

I have no idea why, but dips leave my mid traps absolutely toasted 1-2 days after

2119

Upper back/traps are shortened a lot at the bottom of a dip. You’re doing slow eccentrics on them, unless I misinterpreted those numbers - probably inadvertently contracting them a lot while going down.

What are you going after with dips - chest, tris, both, neither, etc.?

1 Like
2120

Yeah I think so too.

It’s just a push exercise, not super concerned with chest or triceps. Main reason I chose it was to load that deep stretch for my shoulders

1 Like
2121

I am here to salute you on more frequent logging and steal some training ideas.

Soccer and Rugby have a lot of common. And I can definitely add some speed work to my routine

2122

Glad to have you man :slight_smile:

Wednesday 3rd of November
High Day 1

Z-Press / High Incline SM Bench Throw

  • 20 x 5 / 16 x 5
  • 30 x 5 / 16 x 5
  • 35 x 5 / 16 x 3
  • 40 x 5 / 16 x 3
  • 43 x 4.5 / 16 x 3

7-0-X-0 Front Rack Split Squat / Hops

  • 45 x 5 x 3 / 5 x lots

Alt DB Curls / SA DB Triceps Extension

  • 12.5s x 6, 10 / 8 x 15, 10 x 12

Iso Lunge: 90s ea

2123

Thursday 4th of November
High Day 2

Warm-Up

  • DB Arabesque: 2min each leg
  • Lots of Squatted pogos

Group 1:

  • Snatch Grip Deadlift: up to 130 x 5
  • Various seated horizontal jumps
  • Various hops / pogos

Group 2:

  • 7s Eccentric-Only Dip: 5 x 3
  • Various Throws: 5 x 10 ea

Iso:

  • Zercher SL Stand: 20 x 2min ea
2124

Monday 8th of November
Low Day 1

Pairing A: 20 Minutes

  • Reverse Band (Double Green) SM Squat: 46 x 4 x 12
  • Trap Bar Kickstand RDL: 55 x 4 x 12

Pairing B: 20 minutes

  • Cable Row: 11 plates x 6 x 15
  • Alt DB Z Press: 8s x 6 x 15

Pump: 3 rounds, all holding a 1.25kg plate, one arm at a time

  • 10 small arm circles each way with arms out to side
  • 10 small arm circles each way with arms in front
  • 10 large arm circles each way
  • 10 lateral raises
  • 10 front raises

Also played around with adding some bent-over arm circles and bent-over reverse flyes but didn’t like it

Iso:

  • Dip hold (top): 1 x 75s

Tuesday 9th of November
High Day 1

Floor Press / Elevated Plyo Push Ups

  • up to 80 x 3, 82.5 x 2 / 7 x 5

X-5-X-0 Front Split Squat / Split Plyo Hops

  • 50 x 5 x 3 / 5 x 30

3-Way Jefferson Curls / Deep Side Bends / Nordics:

  • 5 x 3 x 5 ea / 15 x 2 x 12 / 3 x 3

Reverse Nordic Iso:

  • 2 x 30s

DB Wallsit:

  • 19s x 50s
2125

It’s not every exercise that’s measured in seconds squared :wink:

2 Likes