J4GGA2's Log: Becoming More Athletic

Training Training Logs
2206

Happy Bday, dude.

1 Like
2207

Thank you!

2208

Tuesday 8th of March
ME Lower

Speed/Power Circuit:

  • SL Heel Taps: 5 x 30s
  • TB Repeat Jumps: 65 x 5 x 3
  • Sprints: 3 x 20m robust, 2 x 20m normal

Strength:

  • SSB Squat w Heel Lift: up to 130x1, 120x1 (failed triple)
  • Foam Roller Waddles: 5 x 30s

ROM emphasis so Lunge:

  • 2min ea

Circuit:

  • Varied plate good mornings: 10kg x 3 x 8
  • BB Suitcase Side Bend: 40 x 3 x 8 ea
  • Landmine Slides: Bar x 2 x 8 ea

Skip Rope

  • 5min
1 Like
2209

Thursday 10th of March
DE Upper

Warm-Up:

  • 10min learning to back bridge

Speed/Power Circuit:

  • DB Push Press: 20s x 5 x 3
  • Kneeling MB Shot Put: 4 x 5 x 2 ea
  • Shoulder Stretching: 5 x 20-30s

Supported Handstand:

  • 15 x 20s EMOM

Assistance:

  • 3 Climbs + 1 Chin: 3 x 3
  • 2-1 Kneeling LM Press: +10 x 3 x 6 (3s ecc)

Rope Pushdown:

  • 40 x 15+10+10+5+4+3+3 no drop

EZ Bar Curls

  • 40 x 8 x 5 EMOM
3 Likes
2210

Friday 11th of March
DE Lower

MORNING SESSION

Speed/Power Circuit:

  • 10+10m Duck Walk:
  • 60m SA Build-Ups: 2 x L, 2 x R
  • 180m Figure-8s: 1 x Surrender, 2 x SA, 1 x Normal

Figure 8 was two 15m diameter circles side-by-side

EVENING SESSION

X-4-X-0 Front Squat / Reverse Jumps

  • 70 x 5 x 3 / 5 x 5 ea

Assistance:

  • Ecc-Only SM Elevated Pistol Squat: Bar x 2 x 8
  • 6-0-1-0 Slider Leg Curls: 3kg MB x 2 x 10

Barbell Wall-Sit

  • 5min, 8 drops

Jump Rope / Pogos:

  • 5min
2211

Monday 14th of March
ME Upper

Warm-Up: 10min

  • Handstand weight shifts
  • Bear-dogs
  • Hollow rolls
  • Free handstands

Strength / Power:

  • Floor press: up to 85 x 5 PR
  • Drop push-Up: 3x2 off 20kg onto 3x20kg

Assistance

  • BB bird-dog row: bar x 3 x 8 ea
  • 5 crawls + 1 push-up: 3 x 5

Iso:

  • Seated ā€œT-poseā€: 5min, 1 drop @ 3:30

Pump:

  • Plate Curls: 20x25, 15x3x25, 10x35
  • Strict Rope Pushdown: 40x25, 30x25, 25x25, 20x2x25

20220314_191858
20220314_1918581920Ɨ2560 264 KB

Body feels great and feeling happier with the mirror

3 Likes
2212

Wednesday 16th of March
ME Lower

Warm-Up:

  • Skip rope, carioca, backpedals, crossovers, build ups

Speed/Power:

  • SL Heel Taps: 5 x 100-150
  • TB Jumps: 42.5 x 5 x 3
  • Sprint: 5 x 20m (2 robust, 3 normal)

Strength:

  • TB Deadlift: Up to 182.5 x 4 PR

Missed the 5th rep

Iso:

  • Long lunge: 2min ea

Assistance:

  • Plate RDL: 15 x 3 x 8 various stances
  • BB Suitcase Side Bends: 40 x 3 x 8
  • LM Hip Shifts: +10 x 2 x 8

Pump:

  • Skip rope: 5min
1 Like
2213

Friday 18th of March
DE Upper

Warm-Up:

  • Mess around with back bridging: 10min

Speed/Power

  • Push Press: 40 x 5 x 3
  • MB Kneeling Shot Put: 4 x 5 x 2 ea

Iso:

  • Handstand: 5min, 8ish drops

Assistance:

  • 3 climbs + 1 chin: 3 x 3
  • 2-1 Kneeling LM Press: +12.5 x 2 x 6, +15 x 6

Pump:

  • EZ Curls: 32.5 x 10 x 5
  • Rope Extension: 40 x 10 x 10
1 Like
2214

Saturday 19th of March
Sprints

Warm-Up:

  • Backward skips, 2-1 cariocas, diagonal gallops, quick leg drills

Sprints:

  • Duck walk: 4 x 10m
  • 50m build: 4 sets, 2 robust 2 normal
  • 30m diameter circle: 1 robust, 1nnormal each way

Sunday 20th of March
DE Lower

Warm-Up:

  • Crab hold w adductor squeeze: 2min

Speed/Power:

  • 04X0 front squat: 75 x 5 x 3
  • Reverse jumps: 5 x 5 ea

Assistance:

  • Hand-supported pistol: 2 x 8, 6s ecc only
  • Hammie slides: 2 x 12 w 5kg MB

Iso:

  • BB wall-sit: 5min, 4 drops (5 breath recovery)

Pump:

  • Jump rope: 5min

Was able to hit quite a few consecutive crossovers comfortably

Randmon arms:

  • Plate curls: 15 x 60s
  • Lateral raisez: 3s x 60s

My mates were hitting arms so I joined in

1 Like
2215

Tuesday 22nd March
ME Upper

Warm-Up: 10min

  • Handstand weight shifts
  • Handstand ā€œmarchesā€
  • Hollow rolls
  • Bear-dog

Power:

  • DB Bench: up to 30s x 6
  • Drop Push-Up: 5 x 2 off 20kg bumper to bench

Assistance:

  • 5 crawls + 1 push-up: 3 x 5
  • BB Bird-Dog Rows: Bar x 3 x 15

Iso:

  • Sitting ā€œT-Poseā€: 5min, drop at 3min and 4:30

Pump:

  • Fat Grip Hammer Curl: 6s x 3 x 25, 5s x 2 x 25
  • Rope Pushdown: 25 x 5 x 25
1 Like
2216

Thursday 24th of March
ME Lower

Speed/Power:

  • Split stance heel taps: 5 x 100 ea
  • TB jumps: 25 x 5 x 3
  • 20m sprint: 2 sets SA, 1 set robust, 2 sets normal

Strength:

  • High bar squat: 120 x 1, 130 x 0

My back squat is unbearably shit

Assistance:

  • Plate good morning: 20 x 3 x 8 various stances
  • BB side bends: 50 x 3 x 8 ea
  • LM hip shifts: +20 x 2 x 8

Iso:

  • Extreme FFE split squat: 2min ea, 2 drops

Pump:

  • Skip rope, 5min
1 Like
2217

Saturday 26th of March
Sprints

Warm-Up:

  • Dead leg drills, plus some ankle stuff
  • 3 x 20m crouch walks

Sprint Pairing

  • A: 4 x 50m no-arm builds
  • B: 2 x 90m circle each way

Sunday 27th of March
DE Lower

Hardest day of the week

Warm-Up:

  • Jumping over boxes until bored

Power:

  • A: 04X0 Front Squat: 80 x 5 x 3
  • B: Rev Jumps: 5 x 5 ea

Assistance:

  • A: Hand sup pistols: 2 x 4 hatfield + 4 ecc only
  • B: MB slider curls: 5 x 15, 10

Iso:

  • BB wallsit: 5min total, 3 drops, 1st drop at 2:36

Skip rope:

  • 5min total
2 Likes
2218

image

2 Likes
2219

Its the fastest way to move

2220

Monday 28th of March
Aerobic

Aerobic:

  • Recumbent bike: 45min

Pump: 4 rounds

  • A: 3D pull aparts: small orange x 25
  • B: High band curls: purple x 25
  • C: Band pushdowns: purple x 25
2221

Wednesday 30th of March
ME Upper

Warm-Up:

  • Some cartwheels

Strength/Power:

  • A: Banded CG Bench: up to 60 + purple x 8
  • B: Supine MB Throw: 5 x 5 x 3

Assistance: 30s hold + 6 reps

  • A: Seal row: 30, 35, 35
  • B: Incline DB Bench: 15s, 20s, 20 drop 15s

Pump A:

  • Underhand BPAs: Thin yellow x 5min (130 reps)

Pump B:

  • 1.5 Rep BB Curls: 20 x 8, 30 x 2 x 8
  • 1.5 Rep Push-Up: 3 x 6

Thursday 31st of March
Aerobic

Bike: 30min

Friday 1st of April
ME Lower

Warm-Up:

  • Running long jump over boxes, trying not to die

Speed/Power Circuit:

  • A: SL Rhythm Bounds: 5 x 10 ea
  • B: Push-Up Start Sprint: 5 x 20m

Strength:

  • A: Front Squat: Up to 90 x 1, 80 x 8 PR
  • B: Standing 3-Way Hip Circles: 5 x 5 in/out

Assistance A:

  • A: 30s BB SL Stand: 40, 50, 60
  • B: 30s Incline/Decline Pogos: 3 sets

Assistance B:

  • A: Swiss Ball Ham Curl: 2 x 30s + 6 reps
  • B: Sidelying Abduction: 2 x 30s + 25 reps
  • C: Feet-Elevated Back Bridge: 2 x 30s

Mobility:

  • 10min spinal flow

Saturday 2nd of April
DE Upper

Warm-Up:

  • Crawl obstacle course: 8min

Speed/Power:

  • A: 6010 Splint Stance LM Press: +10x3, +15x4x3
  • B: PVC Pipe Swings: 5 x 3 ea

Iso: 30s rest between drops

  • Deep push-up: 42s, 36s, 29s

Assistance:

  • Chin-Up Variations: 7x5, 5x3 in 9:48

Pump:

  • A: CS Lateral Raises: 3s x 2 x 25
  • B: CS Shrugs: 15s x 2 x 25
  • C: Rope Pushdown: 45 x 2 x 25

Sunday 3rd of April
DE Lower

Warm-Up:

  • Random movement

Speed/Power A:

  • A: SM SL Hops: Bar x 4 x10 ea
  • B: Squatty run: 4 x 50m
  • C: MB sprint: 4kg x 10m + 10m no weight

Speed/Power B:

  • A: 6010 RDL: 90 x 5 x 3
  • B: Seated Broad Jump: 5 x 3

Iso A: SL Wall Sit 5min

  • R: 1st drop 1:32, 4 drops
  • L: 1st drop 2:00, 4 drops

Iso B:

  • Wall-Support Handstand: 60s, 45s

Assistance:

  • Toes-to-Bar: 8, 4+4 HLR

Pump:

  • Skip rope: 5min
2 Likes
2222

Such a fun way to warm-up.

1 Like
2223

I must look an absolute dingleberry in the gym, but goddamn do I feel great from doing those

1 Like
2224

This is perfect.

1 Like
2225

I try not to overthink warm-ups these days haha

Monday 4th of April
Arms for MILFs

Walk: 30min because it was a nice day

10min:

  • A: Straight-Arm Pulldowns: 10-20
  • B: Lateral raises: 10-20