J4GGA2's Log: Becoming More Athletic

[j4gga2]

Saturday 21st of January
Tempo runs

Warm-up

• General movement

Tempos:

• 3 x 8 x 15s / 45s rest

Alternated each rep between constrained and unconstrained runs. This was both to reduce the overall speed on half the runs (in turn limiting the load of the session) and to improve the unconstrained run patterns. Foci for today were on shin drop and trunk-pelvis positioning

[j4gga2]

Monday 23rd of January
OCTS: Accumulation 1 Week 4 - Eccentric

1 - Warm-Up

• Deep tier plyos

2 - Speed

• 3.5m tall fall acceleration + 1.5m forward stop x 4 ea
• 3.5m lateral start acceleration + 1.5m forward stop x 4 ea
• 3.5m lateral start lateral run + 1.5m lateral stop x 4 ea
• 3.5m tall fall acceleration + 1.5m lateral stop x 4 ea

3 - Jumps

• Approach jumps off 2

Felt freaking bouncy

4 - 7010 Bulgarian Split Squat

• 55 x 4 x 5 wanted to die

4 - 7010 Deficit Snatch Grip RDL

• 55 x 2 x 5
• 60 x 2 x 5 nearly passed out after each set

6A - 7010 Incline DB Bench (60 Deg)

• 20s x 4 x 5 a nice break

6B - 7010 Weighted Chin-Up

• +10kg x 4 x 5 this was ridiculously hard for some reason

7A - Zercher Kickstand RDL

• 50 x 8 ea

7B - Ecc-Only Ab Wheel on Toes

• 3 x 5

That was rough

[j4gga2]

Tuesday 24th of January
Aerobic - Zone 2

Stationary bike for 47min at ~120-130 BPM

Sore as hell from yesterday

[j4gga2]

Wednesday 25th of January
OCTS: Accumulation 1 Week 4 - Isometric

1 - Warm-Up:

• Light tier plyos
• Medium tier plyos
• Speed bounds

2 - Speed

• A: Speed skip with jog-in start: 4 x 20m
• B: Sprint with jog-in start: 4 x 20m

3 - Jumps

• Hurdle drop jump: 10 rep cluster

4 - Deficit Bulgarian Hold

• 25s x 3 x 60s ea

5A - Dip Hold (Bottom)

• 3 x 30+20+10s

5B - Single-Arm Hang

• 3 x 30+20+10s ea

6 - Deficit Snatch-Grip RDL Hold

• 55 x 3 x 60s

7 - Handstand

• 3min total: 90s, 60s, 30s

[j4gga2]

Friday 27th of January
OCTS: Accumulation 1 Week 4 - Concentric

1 - Warm-up:

• Deep tier plyos

2 - Speed: Ball toss sprints

• 2 x 4 x 5m ea forward sprint
• 2 x 4 x 5m ea lateral sprint

3 - Jumps:

• Ball drop 1-step approach jump over hurdle x 8 ea

4 - Bulgarian Split Squat

• 67.5 x 4 x 6 ea

5 - Snatch Complex: 32.5 kg x 4 sets

• A: Hip muscle snatch x 6
• B: Hip power snatch x 6
• C: Good morning x 6
• D: Snatch push press x 6
• E: Hip snatch high pull x 6

6 - OHP: Superset with various core

• 42.5 x 4 x 6

7 - Pendlay Row

• 75 x 4 x 8

[j4gga2]

Saturday 28th of January
Tempo Runs

Tempo runs: 4 x 8 x 15s run / 45s rest

• Covered ~80m per run
• Total volume ~2.56km
• Alternated between constrained and unconstrained running each effort

[j4gga2]

Been training, not logging

Thursday 16th of February
Quadrant 4

Warm-Up

• Deep tier plyos with MB

COD:

• 5m to 120deg cut to 5m x 4 ea

Jumps

• Depth jump off 60cm x 8

Trap Bar DL

• 174kg x 2
• 164kg x 2 x 3

Zercher Short Split Squat

• 40 x 6 ea
• 50 x 6 ea

Dips / T-Bar Row

• +10 x 5, 8 / 35 x 2 x 6

Conditioning: Assault Bike

• 30/15 x 2 x 5

Eccentric Standing Ab Wheel

• 2 x 5

[kleinhound]

I always enjoy reading your log, it’s always an interesting take on the ‘normal’ S&C for general athleticism.

Do you have any metrics that you use to gauge the success/areas for improvement?

Like a sprint/run distance, chin up max etc?

Keep up the good work brother

[j4gga2]

@kleinhound

Do you have any metrics that you use to gauge the success/areas for improvement?

Not really to be honest, my training is based around feeling more athletic

I have seen steady improvements in my TBDal and chin-ups, but the biggest improvements would be in how smooth i feel with my sprinting, COD and approach jumping

[j4gga2]

Friday 17th of February
Zone 2

Zone 2 ride, 45 min

Saturday 18th of February
Q2 - 1 x 20

1. SL DB hip thrust: 20 x 20 ea
2. SL Leg press: +40 x 20 ea
3. Hinge-hip lock: 2 x 10 ea
4. Half kneel SA DB press: 15 x 20 ea
5. KB lateral Jefferson: 16 x 10 ea

[j4gga2]

Sunday 19th of February
Q2 (Again)

Light tier plyos: 5 x 40/20
Deep tier plyos: 5 x 20/40

Barely sleeping, this was what I had in me

[j4gga2]

Monday 20th of February
Q3

Circuit: 5 rounds

• A: Hang Power Clean + Power Clean: 70 kg
• B: Int. Bounds: 20m
• C: Accel, crouch start: 2 x 15m

[j4gga2]

Tuesday 21st of February
Q4

Warm-Up

• Yieldy lateral bounds

Change of Direction:

• Shuffle cut + 5m sprint + 5m return and stick: 4 ea

Jumps:

• Overspeed approach half-kneel to 1-step jump: 8-10 jumps per side maybe?

Front Squat

• 60 x 8
• 80 x 5
• 90 x 1
• 95 x 1
• 100 x 1
• 105 x 1
• 110 x 0
• 107.5 x 1
• 107.5 x 0

Zercher Kickstand RDL (slow)

• 40 x 5 ea

Full ROM Standing BTN Press

• 30 x 6
• 35 x 3+3
• 30 x 5+1

Assault bike:

• 5 x 60/60

Barbell sissy squat / back bend / hack squat thing

• bar x 2 x 5

[j4gga2]

I’m back bitches

Life updates for y’all:

• I’m a real physio but still don’t have a pre-frontal cortex
• I officially have ADHD and am therefore licensed to program hop coz fuck boomer strength coaches who say I can’t
• I’ve started my Masters on top of a 1.5x full-time load: fuck everything
• I’m dating a new girl who is amazing and lets me be myself (a nice change)
• I’ve got bilateral torn menisci and a L shoulder labral tear, but that’s not gonna stop me coz I’m a goddamn weapon
• I might be getting a stress fracture at the left patellar tendon insertion in the shin bone. Gonna see how hard I can push before I make the bitch fracture
• weeeeeeeeeeeeeeee

[j4gga2]

Friday July 14th
Just a solid all-round session

Warm-Up

• Light tier plyos: 96 contacts per leg
• Deep tier plyos: 50 contacts per leg

A1: Snatch High Pull

• Bar x 6
• 40 x 4 x 3

A2: SL Depth Jump to Box

• Warm-up with 2 x 4 DL Pogos from drop
• 4 x 3 per leg

B1: Front Squat to Low Box

• Bar x 10
• 40 x 8
• 60 x 5
• 80 x 3 x 5

Haven’t squatted below parallel in a long time because of the meniscus, took it light

B2: Single-Arm Push Up

• Warm-up: Push up to shoulder tap x 5 per arm
• 3 x 5 per arm

C1: Zercher Jefferson Curl

• 40 x 2 x 10

C2: A-Stance Copenhagen Plank

• 2 x 30s per leg

D: 3min AMRAP Grip Switch Hang

• 22 total rotations (88 switches)

E: Sidelying Reverse Flye

• 4 x 2 x 12 per arm

[j4gga2]

Sunday 23rd of July

1. DGR Foot & Ankle Program phase 1

2. Single-Arm Cable Press: 3 x 20 ea

3. SL Goblet Squat to Bench: 16 x 3 x 10 ea

4. High-to-Low chops: 3 x 10 ea

5. DB Flyes on Bosu: 6s x 3 x 15

6. Shoulder stuff

[j4gga2]

Monday 24th of July

1. DGR Foot & Ankle Program Phase 1
2. DGR Lower Body Basics Day 1

[j4gga2]

Friday 13th of October

3 rounds:

• Zercher jefferson curl: 40kg x 10-15
• Band high-low chop: black band x 15-25 ea
• Copenhagen plank dips: 15-20 ea
• DB Armbar: 15kg x 10 ea

Plus

• thoracic-only zercher J-Curl: bar x 10
• thoracic-only inverse J-Curl: 10 x 10

[j4gga2]

Monday 23rd of October
Full Body: Volume Emphasis

Pairing 1:

• A1: Split drop clean: 40 x 3 x 3 ea
• A2: Alternaitng split jumps for height: 3 x 3 ea

Pairing 2:

• B1: SSB Good Morning: 3 sets up to 51.5 x 10
• B2: SA Hang: 2 x ~30s bodyweight, 1 x ~15s with 10kg

Pairing 3:

• C1: SL Leg Press: 3 sets up to +70kg x 12 ea
• C2: Feet-Up Machine OHP: Up to 55 x 6-8 + drop set

Finish with:

• D1: Side Plank Marches: BW x 10 ea, +5kg x 10 ea

Tuesday 24th of October
Aerobic

Elliptical Machine:

• 45 minutes @ Level 12

Pump n’ Fluff

• DB Hammer Curls: 10s x 24 + double rest-pause
• Straight-Arm Pulldown: idk a bunch
• BTB Cable Lateral Raise: 10kg x 10 ea + partials
• Incline Tate Press: 12.5kg x 2 x AMRAP + 1 drop @ 10kg

[j4gga2]

Wednesday 31st of January
Volume Emphasis

Trying to commit to regular logging

Strength:

• A1: Power clean: Doubles at 80kg for 10min
• B1: Pause slantboard front squat: Triples at 60kg for 10min
• C1: BTN press: Doubles at 40kg for 10min

Assistance

• D1: Barbell windmill: 20kg x 3 x 3-5
• D2: Ecc standing ab wheel: 3 x 3-5
• E1: Neck bridge “towel sniffers”: 3 x 20
• E2: Plate curl + halo: 3 x 8-10 ea @ 10kg, 15kg, 20kg