j4gga2
May 13, 2022, 7:57am
2247
Friday 13th of May Bonus workout: Arms for Mums
Big Circuit:
12.5s x 15 / Bar x 50 to scalp / 5s x 20
12.5s x 12 / Bar x 40 to scalp / 6s x 18
15s x 10 / Bar x 30 to forehead / 7s x 15
15s x 8 / Bar x 20 to nose / 7s x 12
15 minutes
Exceptional pump
1 Like
j4gga2
May 14, 2022, 6:59am
2248
Saturday 13th of May DE Lower
Warm-Up
Balancing on foam rollers because I can
Speed / Power:
A: Banded RDL: Purple + 90 x 3 x 5
B: 2-step SL box jump: 5 x 2 ea
C: BA SL Seated Jump: Purple x 5 x 2 ea
D: Kneeling Step 4-Step Accel: 5 x 1 ea
Assistance:
A: X4X0 SSB RFESS: 45 x 2 x 6
B: KB Side-Bends: 12kg x 20 ea, 16kg x 20 ea
Iso:
SL Roller Bridge: 3 x 1min ea
1 Like
j4gga2
May 15, 2022, 12:57am
2249
Sunday 15th May Aerobic + Pump
Nasal-Only Bike: 60min, HR 130-140BPM
Delt Pump: 2 sets, 20kg, 8 reps per exercise
A: Rope Y Raise
B: Rope Face Pull
C: Rope Rear Delt Row
D: Rope Upright Row
E: Rope Front Raise
F: Rope Stupid Press
1 Like
j4gga2
May 25, 2022, 12:48am
2250
Been training, not logging
Also sprained my ankle last week but itās progressing well
Wednesday 25th of May ME Lower
Warm-Up:
Balance, landings, hops for sprained ankle
Return-to-Running Stuff:
Altis Rudiments (20ea)
Low switches
Low dribbles
Mini primetimes
Strength:
3 4s Pause Front Squat: 80, 82.5, 85, 87.5, 90
Iso:
Spring Ankle 1-3: 25kg x 30s
Spring Ankle 4-5: 15kg x 30s
Assistance:
Nordics: +10kg x 2 x 6
Van Dammes: 2 x 6
j4gga2
May 25, 2022, 11:47pm
2251
Thursday 26th of May Basketball
Handles: 10min
Working on drag/inverted drag off the dribble
Form Shooting: 10min
Working around the smile and the key
Finishing: 10min
Working on reverse lay-ups off 1 dribble
Jump shots: 10min
Working on inner-mid range
Shooting off dribble: 10min
Working on mid-range jumpers off the dribble
j4gga2
May 26, 2022, 11:52pm
2252
Friday 27th of May DE Upper
Warm-Up: 5min
Strength/Power:
A: Kneeling Rainbow Slam: 4 x 5 x 2 ea
B: Press: 45x3, 50x1, 50x3, 50x2+1, 50x1+2
C: Plyo Push-Up: 5 x 5
Iso: Low Bow Deficit Push-Up
5 x 1min, 80s rest, no drops
Assistance:
A: Cable Row: 75kg x 8, 87.5kg x 6, 100kg x 4
B: Lat Raise Drop-Catch: Tennis ball x 100
C: Front Raise Drop-Catch: Tennis ball x 100
Pump:
A: Rev EZ Curl: 22.5 x 15, 27.5 x 8, 32.5 x 6
B: Triceps Trasher: 10s x 1 x 10 ea
j4gga2
May 31, 2022, 11:14pm
2253
Wednesday 1st of June ME Upper
Power:
A: Kneeling MB Slam: 3kg x 5 x 3
B: SA Supine MB Punch: 3kg x 5 x 3 ea
Strength:
A: Dark Green Banded Bench: 60 x 8, 62.5 x 7
B: SA Hang: 3 x max ea
Assistance:
A: 1.5 Rep CS DB Row: 27.5 x 2 x 8
B: Alt Incline DB Y-Raises: 3 x 3 x 12 ea
Pump:
SA DB Preacher Curl: 12.5 x 2 x 8 ea
Rope OH Triceps Ext: 45 x 2 x 15
About 50 minutes all up
Hey man, I am asking on behold of old mate Voxel: Do you happen to have any old physiology exams accessible? He was wondering how the stuff he learns compares but all I could offer was in German
j4gga2
June 1, 2022, 7:05pm
2255
Yeah mate, all of my uniās past exams are saved on a centralised database. I could download some and email them across
1 Like
I think he would appreciate that and actually Iād like to take a look as well into some of what you guys are learning. Iāll collect his email.
1 Like
Btw. I did Adam Meakinsā shoulder rehab course a few weeks ago. Most of the information wasnāt groundbreaking but a very very good run down of where weāre currently at. I would recommend it if you ever fancy it.
1 Like
j4gga2
June 1, 2022, 8:02pm
2258
Awesome mate! Iāve been considering taking a shoulder course (either Meakins or Jared Powell) so I appreciate the endorsement
1 Like
j4gga2
June 2, 2022, 7:22pm
2261
Thursday 3rd of June ME Lower
Warm-Up:
Sprints:
Strength:
SSB Front Squat: up to 90 x 8
Assistance 1:
A: SSB Peterson Hold: up to 50 x 30s ea
B: Pogos: 3 x 50 ea
Assistance 2:
A: 1min Nordic: 2 sets
B: Hip Wipers: 2 x 50
C: Scarecrow Side Bends: 2 x 8
Iso:
Spanish Squat: 2min, 2 drops
2 Likes
j4gga2
June 5, 2022, 12:26am
2262
Saturday 4th of June Big olā Bro Sesh
Circuit 1: 3 sets, rest as needed
Pulldown: 50kg
Zercher Shrugs: 60kg
SA DB Press: 15kg
Hammer Curls: 10s
Lateral Head Tricep Ext: 15kg
Lateral Raise: 5kg
Eccentric-Only Lateral Raise: 5kg
Circuit 2: 3 rounds
Sleeper IR: 5kg
Cable Lateral Raise: 5kg
SM BTN Press: 20kg
2 Likes
j4gga2
June 5, 2022, 11:06pm
2263
Sunday 5th of June DE Lower
Off-program because I wanted to and whoās gonna stop me?
Strength:
A: Banded Zercher 1/2 Squat from Pins: Green + 100 x 5 x 3
B: Nordic: 3 x 5
Foot/Ankle:
A: Float Heel Split Squat Iso: 100 x 2 x 10s ea
B: Bulgarian Pogos: 3 x 30
1 Like
j4gga2
June 6, 2022, 10:56am
2264
Monday 6th of June ME Upper
Warm-Up: 5 rounds
A: Crawl: 1 minute
B: 3-Way Kneeling Slam: 5kg x 1 ea
C: Supine MB Shot Put: 5kg x 3 ea
Strength:
A: Rev Band Bench: 90 x 4, 80 x 8 w single grey
B: SA Hang: 3 x Max
Assistance:
A: CS DB Row to CS Shrugs: 30 x 3 x 8+8
B: SA Incline Y Raise: 4 x 3 x 10 ea
Pump:
A: Barbell Rev Curl: Bar x 15, 10, 8
B: Lat Raise Tri Set*: 5s x 3 x 6 ea
C: Rear Delt Swings: 15s x 2 x 50
*Lat Raise Tri Set:
A: DB Liu Raise
B: DB Lateral Raise
C: DB Chicken Raise
Glorious pump. Iāve resolved myself to do delt work every time I step in the gym, because I want some goddamn boulders
1 Like
j4gga2
June 8, 2022, 2:37am
2265
Wednesday 8th of June ME Lower
Knee Stuff:
Roll VL
A: Leg extension iso: 2 x 40s
B: SL Rolelr Bridge: 2 x 30s
Warm-Up:
20m each way shuffles
3-2 crossovers
Zig-Zag hops (20/leg fwd, 20/leg bwd)
No-arm scissor builds: 5 x 20m
Ankle didnt swell up, good baseline to progress from
Strength:
SSB Front Squat: 56.5 x 8, 76.5 x 4, 96.5 x 8 PR
Assistance 1:
A: Pos1 SL Calf Hold: 40kg x 3 x 30s ea
B: Tall Ext Hop: 3 x 40 ea
Assistance 2:
A: EQI SL Slider Curl: 1min ea
B: Scarecrow Side-Bends: Bar x 2 x 8 ea
Iso:
Forgot my delt pump lmao
1 Like
