J4GGA2's Log: Becoming More Athletic

[j4gga2]

It was pretty brutal. Haven’t been winded like that since my rugby days

Monday 18th of July
Aerobic / Pump

Aerobic Work:
4 min on / 1 min off x 2 rounds

• A: Assault Bike
• B: Rower (Lv 5)
• C: Ski Erg (Lv 8)

Did this listening to Angus & Julia Stone with a mouthful of water for all the work rounds to keep it nasal only. Any of y’all doing your aerobic work might vibe. Was a really nice way to force me to relax into the work.

Pump:

• A: Snatch Grip BTNP: Bar x 2 x 20
• B: Muscle Snatch: Bar x 2 x 15
• C: OH Shrug: Bar x 2 x 10
• D: Concentration Curls: 12.5 x 2 x 8

Excellent session.

Had one of the more stressful weeks in recent memory.

Was told I had to resit a neuro exam today (Monday 18th) on Tuesday (12th). Didn’t learn the format of the exam until the 13th. I basically had from Wednesday to Sunday to finish my placement (full time hours) in Townsville, prepare for my upcoming placement which starts tomorrow, drive 16 hours from Townsville to Brisbane (same distance as NYC to Jacksonville for you Americans) and revise an entire subject I havent looked at for 3 months and failed twice. I was on the verge of a panic attack for about 24 hours and havent felt like that since high school.

It was great.

Thankfully, I passed! This session was an excellent way for me to decompress after those fairly rubbish 5-6 days.

[kleinhound]

Since I’ve been using the warm ups/mobility stuff for front rack I can actually hold a full grip during front squats. I’ve never been able to manage more than 2 - 3 fingers let along be gripping the bar. Great stuff man, you’re in the right field

[j4gga2]

Thanks for the kind words mate

Im glad the video helped! I can’t take any credit though, Quinn Henoch is a great resource

[j4gga2]

Wednesday 20th of July
C1 W1 D1

1430 - Speed (Accel/COD Focus)

Warm-Up:

• Extensive hops
• Crossover return drills

COD:
5m shuffle + 5m shuffle + 10m acceleration

• 2 reps ea
• 1 rep ea with 1.25kg plate punch on COD

1745 - Strength

Tier 1 - Speed Total
Power Clean + Rebound Power Clean

• 70 x 8 x 1+1

Tier 2 - Heavy Lower
Front Squat

• 60 x 5
• 80 x 3
• 90 x 2
• 100 x 1
• 105 x 2 PR
• 95 x 4

Tier 3 - Volume Upper
Dips / NG Cable Row

• 15, 15, 12 / 16 x 10, 17 x 10

Assistance
HS DB SLRDL / Lateral Neck Bridge

• 40 x 2 x 8 ea / 2 x 30s ea

Ankles:
5-point “star” pogos

• 3 x 10 each (150 total contacts per leg)

[j4gga2]

Friday 22nd July
C1 W1 D2

Warm-Up:

• Front stall: 10min

Tier 1 - Speed Lower
Hurdle jumps over benches

• 45 contacts / leg

Tier 2 - Heavy Upper
CG Bench

• 85 x 4
• 75 x 2 x 5

Tier 3 - Volume Total
Muscle Snatch + Power Snatch

• 40 x 10 x 1+2 EMOM

Assistance:
3 chin-ups + 5 push-ups

• 11 sets in 10min

Auxiliary 1:

• A: Pos 2: 35kg x 3 x 30s
• B: DB Lateral: 8s x 3 x 7

Auxiliary 2:

• 3-Way Zercher Jefferson Curl: Bar x 3min

[j4gga2]

Saturday 23rd July
Tempos

Tempos:
15° incline treadmill
5s on : 15s off
3min rest between sets

• Set 1: 15km/h x 5
• Set 2: 16km/h x 5
• Set 3: 17km/h x 5
• Set 4: 16km/h x 5
• Set 5: 15km/h x 5

Pump:
Victory Raise:

• Light band + 2.5kg plates x 50 total

[j4gga2]

Looks like I now have traps that show through my shirt

[j4gga2]

Monday 25th of July
W1 C1 D3

0530

Tier 1 - Speed Upper

• A: BP Drop-Catch: Bar x 5 x 3
• B: Plyo Push-Up: 5 x 2

Tier 2 - Heavy Total
2in Deficit Deadlift

• 70 x 3
• 110 x 1
• 130 x 3
• 140 x 2
• 150 x 1

0815

Tier 2 - Heavy Total (cont.)
2in Deficit Deadlift

• 60 x 1
• 100 x 1
• 120 x 1
• 140 x 3
• 150 x 2 PR
• 160 x 1 PR

Tier 3 - Volume Lower
Slantboard Jefferson Split Squat Hold

• Bar x 90s each side

1130

Focus: Upright thigh switching speed

Warm-Up:

• Infinity run/skip
• Weave single switch-skip: 20m
• Weave double switch-skip: 20m ea
• Weace triple switch-skip: 2 x 20m
• Curve scissor build: 20m ea

Sprints:
20m Soft Start + 20m Flying Scissor

• 1 x curved entry each way
• 1 x linear

[j4gga2]

Wednesday 27th of July
C1 D1 W2

1430

Speed focus: Rigid ankle during acceleration

Warm-Up:

• Running jump rope
• Hop to 3 step acceleration

Sprints:
Left arm sprints
Various hop / SL drop entries

• 10 x 10m

Tier 1 - Speed Total
Power Clean + Rebound Power Clean

• 75 x 8 x 1+1

1715

Tier 2 - Heavy Lower
Front Squat

• 60 x 5
• 80 x 3
• 100 x 1
• 110 x 1 failed 2nd
• 100 x 3

Tier 3 - Volume Upper

• A: Dips: 3 x 15
• B: Cable Row: 17 x 10, 17.5 x 10

Assistance:

• A: DB HS SLRDL: 40 x 10, 50 x 8
• B: Neck Bridge: 45s left, right, front, back

Pump:

• Twisty SL Pogos: 50 ea
• Lateral SL Pogos: 50 ea
• Trident SL Pogos: 50 ea

Clean and squats were weaker than I would have liked. Otherwise, good session

[j4gga2]

Saturday 31st July
C1 W2 D2

1430

Warm-Up:

• 10min front stall
• DB SL wallsit: 25s x 25sec, 30s x 25sec

Tier 1 - Speed Lower

• 5 continuous SL hurdle + SL pogo: 6 sets

60 total contacts per leg. R foot definitely less stiff.

Tier 2 - Heavy Upper
CG Bench

• 40 x 5
• 60 x 3
• 80 x 1
• 85 x 6 PR
• 77.5 x 2 x 5

1720

Tier 3 - Volume Total
1 Muscle Snatch + 2 Hang Power Snatch

• 45 x 10 sets EMOM

Assistance A:
3 chin-up + 5 push-up, 10min AMRAP

• 12 sets PR

Assistance B:
Ankle Iso Position 2

• 40 x 3 x 30s ea

Pump:
Zercher 3-Way Jefferson Curl: 4min

[j4gga2]

Saturday 30th July
Aerobic + Pump

Nasal-Only Aerobic Circuit: 30min AMRAP

• A: 1min L4 Rower <2:00/500m
• B: 1min Echo Bike >36km/h
• C: 1min L6 Ski Erg <2:20/500m

Completed 7 rounds

Pump:

• Seated Liu Raises: 5kg plates x 20
• Plate Lateral Raises: 5kg plates x 20

[j4gga2]

Sunday 31st July
Speed

Was supposed to lift today, but was feeling sick so kept it to sprints only

Key focus: Thigh switching speed

Warm-Up:

• 2 x 30s infinity runs
• 22yd backpedal
• 22yd crossover each way
• 50yd 5 step running A+ 5 step scissor x 2

Sprints, Tall Falling Start:

• 22yd sprint + 28yd scissor, hands on head
• 22yd sprint + 28yd scissor
• 22yd sprint + 28yd scissor, hugs
• 22yd sprint + 28yd scissor

[j4gga2]

Monday 1st August
C2 W1 D1

Still sick, but I wasn’t about to fall behind on the first day of a new cycle.

0815

SPEED

Key focus: Staying low in/out of sharp cuts

Warm-Up:

• 4 x 30s low infinity runs
• Crossover plate punch drills

Change-of-Direction:
2 x [5-5 crossover return + 10-10 shuttle]

• 2 reps with cone grabbing

Might explain this verbally as well:
1. Place markers at 0, 5m and 10m
2. Place two cones at the 5m and 10m marks
3. Crossover from 0-5m and grab the first cone
4. Crossover back to 0m and drop the cone
5. Sprint to 10m and grab the second cone
6. Sprint back to 0m and drop the cone
7. Repeat 3-6 with remaining cones to finish rep

STRENGTH:

Tier 1 - Speed Total
Hip Snatch

• Bar x 2
• 30 x 2
• 40 x 2 x 2
• 45 x 2 x 2
• 50 x 2 PR

Pleasantly surprised by how good these felt

Tier 2 - Heavy Lower
Axle Zercher Squat

• 70 x 5
• 90 x 3
• 110 x 1
• 110 x 2 x 3 PR

Tier 3 - Volume Upper

• A: Incline DB Bench: 25s x 8 x 5
• B: CS T-Bar Row: 35 x 12, 37.5 x 10, 42.5 x 5
• C: DB Side Bend: 25 x 3 x 5 ea
• D: Razor Curl: 2 x 5

Basically this ran like A-B-A-C-A-D and so forth. Technically C and D are auxiliaries, but putting them in with T3 made sense from a time management standpoint.

Assistance:

• A: Position 3: 27.5 x 2 x 30s ea
• B: Bulgarian Pogos: 2 x 20s ea

Pump:

• Seated Liu Raises: 1.25s x 100 total

This session was awesome. Hypertrophy clusters (8x5 / 10x4 / 12x3 and similar) are a banging switch-up.

[j4gga2]

Wednesday 3rd August
C2 W1 D2

Another excellent session

1430

Warm-Up:

• 60° SL wallsit leg circle: 2 x 50 ea

Tier 1 - Speed Lower

• A: DB Seated Box Jump: 10s x 4 x 2
• B: Approach box jump off 2: 4 x 1 ea

Tier 2 - Heavy Upper
OHP from Floor:

• Bar x 10
• 30 x 5
• 40 x 5
• 45 x 2 x 5

1720

Tier 3 - Volume Total

• A: TB Power Pull: 105 x 8 x 5
• B: SA LPD: 60kg x 3 x 8 ea
• C: DB Lat Raise: 12.5s x 3 x 8
• D: Prone Neck Ext+Rot: 20 ea, 25 ea

Pump:
Poundstone RG EZ Curl: Bar (12.5) x 100

[j4gga2]

Friday 5th of August
C2 W1 D3

1300

Speed focus: Relaxation at top speed

Warm-Up:

• Loose side shuffle, carioca
• Backpedal weave
• 2 x 20m low dribble + 20m mid dribble + 20m build
• 2 x 60m builds

Sprints:
20m Hard + 20m Float + 20m Hard

• 2 reps

1400

Tier 1 - Speed Upper
Push-Up Altitude Drop

• Bodyweight x 2
• +10kg x 4 x 2

Tier 2 - Heavy Total
Cleans

• 40 x 5
• 60 x 3
• 80 x 1
• 85 x 1
• 82.5 x 1
• 87.5 x 1
• 85 x 0, 1 misgrooved first attempt
• 90 x 1 PR

Tier 3 - Volume Lower

• A: Front Squat: 80 x 8 x 5
• B: Grip-Switch Chins: 12, 10, 10
• C: Leaning Lat Raise: 9 x 8, 10, 10
• D: Decline Rev Crunch Kickout: 2 x 8

Auxilliary

• A: Ankle Position 1: 45 x 2 x 30s
• B: SL Pogo: 2 x 30s

The T3 work today was brutal

[j4gga2]

Saturday 6th August
Aerobic + Pump

0900

Pump:
15 min time limit:

• A: EZ Preacher Curls: 32.5 x 3 x 5
• B: SA Cable Tricep Pushdown: 20 x 3 x 12
• C: Victory Raise: 5s + light band x 3 x 12
• D: Sidelying DB ER: 4kg x 3 x max iso

Aerobic:
L12 Recumbent bike

• 45min @ ~60RPM

[j4gga2]

It’s been a tough week, and I need to vent

1. I found out me passing that exam two weeks ago was meaningless - I wasn’t appropriately registered for the supplementary exam so I basically sat an exam that I didn’t officially sit. This made my pass invalid and means I’ll have to repeat the course, delaying graduation to March
2. I found out I lost my wallet, which isn’t too bad since I keep my ID in my phone case and pay for everything with my phone. Unfortunately, it has my Medicare card in it, and without that card I can’t submit an application for the perfect rental I just found. It’s also just a really nice wallet my partner bought me for my birthday and I feel like an idiot now.
3. Due to the dramas and appeals process in (1), I missed the deadline to enroll in a Semester 2 course for uni. Without enrolling in and completing this course, I cannot graduate. My graduation date is now delayed a full 12 months to December next year.

On top of that, I’m still living with my mum who is stubborn, manipulative and naive about my feelings as always.

I feel like I’m going backwards, and like I’m never going to be able to become the person I know I can be. I want to be the best coach and clinician in the country, working at the highest levels of sport. This week has shown me I lack the behaviours/organisation to get there.

Basically: I feel like shit.

This has not been a good week.

[Koestrizer]

Sorry to hear that, mate. That sounds like a real streak of bad luck!

[j4gga2]

Thanks mate. Im hoping for a good outcome, but preparing for the worst

[j4gga2]

Monday 8th of August
C2 W2 D1

0815

Speed focus: Low hip height for sharp cuts

Warm-up:

• Lateral pogo variations
• 1 step kateral run return w plate punch
• 4 x 3 step Lateral prone starts

Sprints:
5-5 crossover return + 10-10 sprint return

• 4 reps (2 each way) with cone stack

Tier 1 - Speed Total
Hip Snatch + Hang Power Snatch

• 50 x 1+1
• 55 x 1+1
• 50 x 1+1
• 55 x 1+1
• 55 x 0+1

Tier 2 - Heavy Lower
Axle Zercher Squat

• 70 x 3
• 90 x 3
• 110 x 3
• 120 x 3 PR

Tier 3 - Volume Upper

• A: Incline DB Press: 27.5s x 4 x 5, 25s x 4 x 5
• B: T-Bar Row: 32.5 x 15, 37.5 x 10, 45 x 5
• C: Razor Curl: 3 x 5
• D: DB Side Bend: 27.5 x 2 x 6

Skipped auxiliary (ankles)