J4GGA2's Log: Becoming More Athletic

[j4gga2]

Friday 11th of Feb
Q4: ME Upper

Reverse-Band Z Press (Thin Yellows)

• 30 x 10
• 40 x 5
• 50 x 5
• 55 x 2
• 50 x 5

Alt DB Floor Press / RG Machine Row

• 17.5s x 20 ea / 8 x 25
• 22.5s x 10 ea / 12 x 15
• 22.5s x 10 ea / 16 x 12

High-Angle Band Curls / Band Pushdowns (Purple)

• 3 x 25-50 / 3 x 25-50

[j4gga2]

Sunday 13th of February
Max-Effort Upper

First day of Jochum programming.

Warm-Up:

• 10 minutes of [attempting] break dancing moves

Best warm-up ever

DB Floor Press / Band-Assist SA Plyo Push-Up

• 10s x 30 / 2 ea
• 15s x 25 / 2 ea
• 20s x 20 / 2 ea
• 25s x 15 / 2 ea
• 30s x 10 / 2 ea

CS DB Row / Hunter Crawl

• 25s x 15 / 10-20m
• 30s x 10 / 10-20m
• 35s x 8 / 10-20m

Deficit Push-Up Iso

• 5+10+15+20+25+30+10ish

10s between each mini-set, aim is to keep adding 5s until I reach 60s

Pinwheel Curls:

• 17.5s x 5 ea
• 15s x 10 ea
• 12.5s x 15 ea
• 9s x 20 ea
• 6s x 25 ea

Elbows-Out Extensions

• 12.5s x 5
• 10s x 10
• 8s x 15
• 6s x 20
• 4s x 25

90s of band curls and band pushdowns

Glorious pump

[j4gga2]

Monday 14th of February
ME Lower

Warm-Up

• Some rope skipping, hopping, 8-vector cutting

Speed/Power Circuit:

• A: Heel Taps: 5 x 30s
• B: Jump over Box: 5 x 5 (various jump styles)
• C: MB Sprint: 5 x 10m (various styles)

Front Squat / Ankle Waddles

• 40 x 10 / 30s
• 60 x 10 / 30s
• 70 x 5 / 30s
• 80 x 9.5 / 30s

My triceps are so sore from yesterday, which made clean-gripping the bar really hard/sore today. On that 10th rep of the top front squat set i switched to cross-grip, which resulted in the miss.

Plate toe curls: 1.25kg x 100 ea

Cossack Squat / Sidelying Hip Abduction

• 20 x 8 ea zercher / 1 x 20
• 30 x 8 ea zercher / 1 x 20
• 5 x 8 ea plate reach / 1 x w0

Zercher felt awful, especially at 30kg. The plate reach felt great, but the issue is the lack of load. This will need some experimenting.

Band-Assist Rev Nordic / Jefferson Split Squat

• Thin red x 2 x 1min iso / Bar x 2 x 1min iso

Pure filth

[j4gga2]

Wednesday 16th of Feb
Recovery / Q2 Day

Spinal Flow: 5min

Kneeling Hip Flexor Stretch: 5min ea

• This actually gave me a mad pump in my hamstring and adductor magnus from holding my pelvis “tucked” for so long

Shoot around: 30-45min

• Instructions were “low intensity aerobic activity of choice,” and shooting hoops is a lot more fun than riding the hamster wheel. Also, I think my shot is getting better

It was also nice to get outdoors for a bit. Since I spend all day every day in a gym or clinic, I don’t get as much time in the sun as I should. I always feel better for it after getting some time outdoors.

[ins]

Attempted break dancing

Dancing is a good warm up. When in a soccer academy our coach would play music the day after a win and we had to celebrate as wild as possible.

[j4gga2]

I love that idea! Going to steal it

[j4gga2]

Thursday 17th of February
Q3: DE Upper

Warm-Up:

• Crawl “exploration” 10min

My shoulder actually felt awesome after this

Giant Set:

• A: SA Landmine Z-Press: +10 x 5 x 3 ea
• B: Kneeling MB OH Toss: 3 x 5 x 3
• C: Sidelying ER: 2 x 20, 15, 15, 20, 20 ea

Cross-Crawl Iso:

• 3min ea, 2 drops w 3 deep breaths b/t drops

Dynamic Hangs / Power Shrugs

• 3 x 60s / 100 x 3 x 8

Straight Bar Curl: 100 reps w 20kg

Band Pushdown: 100 reps

Noice

[j4gga2]

Friday 18th of February
Q3: DE Lower

Sweltering day today, sprints were rough

Warm-Up:

• Jump rope for 5ish min
• Some extensive bounding

Speed Circuit:

• A: Squatted pogos: 5 x 10m forward and back
• B: Switch-skips: 5 x 10m varying arm action
• C: Flying 10: 5m, 10m, 15m, 20m and 25m entry

Slant-Board SSB Squats / 3 low hurdles + 1 big

• 60 x 5 x 3 / 5 sets, varying distances

6010 2-1 Leg Extension / 2-1 Rower Leg Curl

• 25kg x 10 / 6
• 27.5kg x 10 / 6

SL Wall Sit / Plate Pinch Walk

• 2 x 60s / 2 x 60s w 10kg bumpers

Had to reset plate walk at 45s on set 1 and 38s on set 2

[j4gga2]

Monday 21st of February
ME Upper

Lots of martinis and guiness on the weekend. Happy birthday to me!

Warm-Up:

• Attempted break dancing: 10 min

Hit an unsupported handstand for a few seconds!

SM Bench Press Lockouts / Assisted SA Plyo Push-Up

• up to 150 x 4 / 5 x 2 ea

CS DB Row / Hunter Crawl

• 27.5s x 15 / 10+10m
• 32.5s x 10 / 10+10m
• 37.5s x 10 / 10+10m

Dip Iso Ladder:

• 5-10-15-20-17s, 10s rest between efforts

Pinwheel Curl / Elbows-Out Extension

• 17.5s x 5 / 10s x 5
• 12.5s x 10 / 8s x 10
• 12.5s x 15 / 8s x 15
• 9s x 20 / 8s x 20
• 8s x 25 / 7s x 25

[j4gga2]

Tuesday 22nd of February
Recovery / Aerobic

30min on the bike

[j4gga2]

Wednesday 23rd of February
ME Lower

Speed work: 5 x circuit

• A: 30s heel tap
• B: 5 box parkour jumps (lots of running jumps today)
• C: 10m sprint w various med balls

Reverse Band ¼ Pin Squat / Foam Roller Waddles

• up to 200kg w 2 double-looped yellows / 5 x 5

Plate toe curls:

• 1.25+5 x 100 ea

SSB Cossack Squat / Hip Abductions off bench

• 20 x 3 x 8 w elevated foot / ankle weight x 3 x 15

Band-Assist Rev Nordic / FFE Jefferson Split Squat

• Thin red x 2 x 1min / Bar x 40+20s, 35+25s

Isos are still fucking brutal

[j4gga2]

I felt a bit fluey going into that session. 30min later and I feel pretty shitty

Gonna bave a nap and a big fucking meal and hopefully that helps

[j4gga2]

Nevermind. Fever got worse and worse yesterday so I went to the doctor. Was pulling a fever of 39.6 celsius (over 103F)

Turns out, I’ve got COVID

[j4gga2]

Saturday 26th of February
Lockdown Upper

Mandatory 7-day homestay until next Wednesday becase of COVID.

This was the first day I felt pretty good, so jumped into the bodyweight programming Austin sent through

Circuit 1:

• Push-Ups: 20, 15, 10
• Push-Up Hold: 30s, 10+10+10s, 20+10s
• BW Triceps Exts: 10, 2 x 10 ecc only

Circuit 2:

• Prone Y Figure-8s: 2 x 30
• Prone I Figure-8s: 2 x 30
• Neck Work: 4 sets (2 front, 1 sides, 1 back)

Superman Cross-Crawls:

• 250 total each side

That was evil

Ecc only Push-Up: 1 x 30s descent

[j4gga2]

Thursday 3rd of March
DE Upper

There was a one day overlap between me being out of COVID and gyms being open before they all close due to imminent flooding

Circuit:

• SA Landmine Z-Press: +12.5 x 2 x 3, +10 x 3 x 3
• Kneeling MB Javelin Toss: 3 x 5 x 3
• Sidelying ER: 2 x 5 x 20

Superman Cross Crawl Iso:

• R: 2:00 + 1:00
• L: 1:40 + 0:50 + 0:30

Dynamic Hangs / Trap Bar Power Shrug

• 3 sets / 100 x 3 x 8

EZ-Bar Curl

• 22.5 x 100 total

[j4gga2]

Friday 4th of March
Flood-zone lower

My apartment is on a nice long hill, which served as the setting for this workout

Warm-Up:

• 10min jump rope

By the end I could pretty consistently do the running jump rope, and even started going backwards and sideways

Hill sprints:

• Set 1: 5 x 20m robust running
• Set 2: 5 x 20m hard starts
• Set 3: 5 x 20m elastic starts

Emphasis on first set was warming everything up, getting good trunk and knee cocontractions. Second set focussed on aggressive switching and low COM. Third set focussed on stiff, elastic foot contacts.

20min EDT:

• 3 skater squats ea
• Reactive calf/hamstring cocontraction drill

Varied the execution of the skater squats and the type of cocontraction drill set-to-set. This served more as movement exploration than real hypertrophy training. Engaging and productive.

[j4gga2]

Saturday 5th of March
Aerobic

3.5 hours of assembling and moving gym equipment

[kdjohn]

The hardest training of all.

[j4gga2]

I was knackered but it was rewarding. It’s looking like my gym will be back up running in the next few weeks, which is great news

Sunday 6th of March
Aerobic

2 hours of removing rust from gym gear
1 hour pulling weeds

Who needs HIIT?

[j4gga2]

Monday 7th of March
ME Upper

Warm-Up: 10 minutes

• Handstands, bear-dogs and hollow rolls

Wide Grip Bench / Drop Push-Up

• up to 80 x 3 RPE 8.5 / 5 x 1 each direction

Barbell Bird-Dog Rows / 5 crawls + 1 push-up

• Bar x 3 x 6 ea / 3 x 5

Seated “T-Pose” Hold

• 5min total, 4 drops

KB Rope Curls / Rope Pushdown

• 12 x 25 / 70 x 25
• 12 x 25 / 80 x 25
• 12 x 25 / 80 x 25
• 8 x 25 / 70 x 25
• 8 x 25 / 70 x 25