J4GGA2's Log: Becoming More Athletic

Training Training Logs
2426

Is this the day I finally get back to regular logging?

Probably not

Tuesday 5th of March
Heavy Strength

Power & Warm-up:

  • A1: Hang clean shrugs: 60 x 10, 80 x 10, 90 x 10, 110 x 2 x 6
  • A2: Neck bridges with warm-up sets
  • A3: Low/medium hops with warm-up sets
  • A3: High pick-up stationary hops with work sets: 2 x 6

Heavy Lower:

  • B1: Zercher squat triples for 10min: 100kg x 9-11ish sets

Heavy Upper:

  • BTN press: up to 40 x 4 + 1 + 1/2
  • Chest-supported T-bar row: 30 x 8 + 2 + 2 + 30s loaded stretch

Juicy Ass:

  • E1: RFE opposite arm SL RDL pulses: 30 x 2 x 20
  • E2: Star side planks: Lv 3 x 2 x 8 ea

Pump:

  • Wrist roller until pumped
  • Sidelying reverse flyes
  • Sidelying lateral raises

Wednesday 6th of March
Aerobic and Pump

Block 1:

  • 1min assault bike / 1min ski erg for 30min

Block 2:

  • 2 x Plate halo drop set: 20-15-10kg as a stack a 5kg bumpers
3 Likes
2427

Thursday 7th of March
Extra Session

20 minutes of:

  • Front neck bridge on floor ā€œcirclesā€
  • Rear neck bridge on floor ā€œcirclesā€
  • Wrist roller, 6.25kg (2 sets extensors, 1 set flexors)
  • Fat grip DB curl-to-press
  • Some lateral raises here and there
1 Like
2428

Friday 8th of March
Heavy Session B

Warm-Up & Power

  • W1: Hip snach high pull: 20 x 10, 30 x 10
  • W2: Light 2F+1U hops: 6
  • W3: Medium 2F + 1U hops: 4
  • P1: Hip snatch high pull: 50 x 6, 40 x 6, 40 x 6
  • P2: Ping 2F + 1U hop: 3 x 2

Block 1: Heavy Lower

  • A1: Offset BSS: 15/30 x 8, 20/40 x 6, 25/50 x 5, 25/50 x 5

Block 2: Upper Body

  • B1: NG Chins: bw x 6, +10 x 5, +20 x 4 + hang, bw x 8 + hang
  • C1: 1-1-2 Incline DB bench: 15s x 10, 20s x 8, 25s x 6 + 1 + 1

Block 3: Dumptruck

  • D1: Hip thrust: 60 x 15, 100 x 10, 120 x 8 + 3 + lengthened hold
2429

Strong bridging!

1 Like
2430

The things I do for a hot girlfriend

1 Like
2431

Monday 11th of March
Extra work

15 minute block:

  • 10kg seated DB lateral raise
  • 10kg dual DB pullover
  • Front and rear neck bridge nods

Tuesday 12th of March
Heavy Session A

Power:

  • P1: Power clean complex: 60, 65, 67.5
  • P2: Ping tier hop-bound: 3 x RR/LL + LL/RR

Complex was 2 power cleans from high hang, below knee and floor

Lower Body Strength: 10min timer

  • A1: Zercher squat triples up to 105kg
  • A2: Hands-free rocker hurdle jump triples

Upper Body Strength:

  • B1: BTN press: up to 40 x 5+1+1
  • C1: CS T-Bar row: up to 30 x 10+3+3
2432

Ah yeah that move! Havenā€™t done that in s while! Well most likelyā€¦ :grin:

1 Like
2433

Whoā€™s to say to that wasnā€™t just gibberish to make me look smart :face_with_open_eyes_and_hand_over_mouth:

1 Like
2434

Friday 15th of March
Heavy Session B

Power:

  • P1: Snatch complex: 40 x 3 sets
  • P2: Jump complex: 3 x 2

Snatch complex: 2 hip power snatch + 2 hang power snatch + 2 power snatch

Jump complex: Backward drop to hurdle jump + broad jump + vertical jump

Heavy lower: 8 minute block

  • A1: 3 BB short reverse lunge, 60kg
  • A2: 5 Russian lunge

Heavy upper

  • B1: 1-1-2 Incline DB press: 25s x 8+2+1
  • C1: NG chin: +20 x 5+1+1

Pump

  • D1: Side plank leg lifts: 3 x 8, 8, 10
  • D2: Wrist roller: 7.5kg x 3 sets
2435

Monday 18th of March
Sprints

Warm Up

  • Light tier hop bounds
  • Light-medium gallops
  • Shuffles & cariocas
  • Backpedal builds
  • Retreating hip turns
  • Skier bounds
  • Crossover return drills

Short sprints

  • 5/10 drill, foot touch, lateral start: 3 each side (90m)

Long sprints

  • 20m scissor build + 40m fly: 4 reps (240m)

Total volume: 330m
Volume at MSS: 160m
Linear acceleration volume: 60m

2436

Wednesday 20th of March
Heavy Session A

Power:

  • P1: 3 x (3 x 1 high hang PC + 1 above knee hang PC): 60kg
  • P2: SL depth jump: 3 x 3 ea

Lower Body Strength: 12 minute timer

  • A1: Zercher squat triples at 110kg
  • A2: Hands-free rocker hurdle jump triples

Will shift to only doing jumps in warm-up sets from next week, so to get more lift volume and let my tendons chill a bit

Upper Body:

  • B: V-Bar cable row: up to 79kg x 6 + 2 + 1
  • C: Alternating Arnold press: 20kg x 4 + 1 + 0

Pump

  • Glute kickbacks: idk a bunch of reps
2437

Friday 22nd of March
Heavy Session B

Power:

  • P1: Snatch Complex: 40 x 3 sets
  • P2: Ankle iso push: 3 x 10

Snatch complex was 3 x [1 Hip power snatch + 1 above knee power snatch]

Lower Body Strength: 12min timer

  • A1: Front rack short rev lunge: 70kg doubles
  • A2: 5kg Russian lunges: 3 x 6 ea with warm ups

Dumptruck:

  • B1: Deficit RDL: 90 x 6 + 1 + 0

Upper Body Strength:

  • C1: Dips: +10kg x 6 + 1 + bw x 5 + 1
  • D1: Grip switch hangs: 28 cycles in 3min

Finished with some lateral raises

2438

Sunday 24th of March
Extra workout

Double rest pause for everything

  • Machine hip thrust: +40 x 15 + 6 + 4
  • Cable kickback
  • 7.5kg Lu raise
  • 7.5kg Seated lateral raise
  • 10kg SA DB Preacher curl

Plus some abs:

  • SA DB straight leg sit up: 12.5kg x 3 sets
  • Max toes-to-bar to max leg raises to max knee raises: 2 sets
2439

Monday 25th of March
Extra Workout

Elliptical:

  • Level 12 x 30min, HR ā‰ˆ 144-150BPM throughout

Pump

  • Wrist roller: 7.5kg x 2 sets
  • Dynamic neck floor bridges: 2 sets front and back
2440

Tuesday 26th of March
Extra Workout

Aerobic power (Long HIIT): 5 rounds

  • W: 5min easy fan bike
  • A1: 5 x 1min fan bike / 1min rest
  • A2: 5 x 1min ski erg / 1min rest

Wednesday 27th of March
Extra Workout

Moved gym equipment at work for an hour and a half

Thursday 28th of March
Main Session A

Power:

  • P1: Power clean complex: 60 x 3 sets
  • P2: Medium tier hops: various x 3 sets

Complex = 2 high hang + 2 above knee + 2 from floor

Lower body strength:

  • A1: 110kg Zercher squat doubles x 8min
  • A2: Single hurdle jump: 4 x 3 with warm ups

Upper body strength

  • B1: BTN press: 40 x 6 + 3 + 0 + 3 push press
  • C1: CS T-Bar row: 40 x 12 + 3 + 1 + over-pressure stretch

Pump:

  • Wrist roller: 7.5kg x 1 set
2441

Saturday 30th of March
Heavy Session B

Power:

  • P1: Power snatch complex*: 45 x 3 sets
  • P2: Ping hops and bounds: 3 sets

*Complex = 2 from hip + 2 from above knee + 2 from floor

Lower body strength:

  • A1: Double bounce split jumps: 3 x 6 with warm ups
  • A2: Front rack short rev lunge: 75kg doubles for 8min

Upper body strength:

  • B1: 1-1-2 Incline DB press: 25s x 9+1 + 20s x 2
  • C1: Chins: bw x 9 + 4 + 2

Pump:

  • Cable lateral raises: 4.5kg x 8 + 4 + 2 + partials
2442

Sunday 31st of March
Extra workout

40min walk with the missus

Monday 1st of April
Extra Workout

The missus joined me for this one, which was awesome. Itā€™s nice training with her

Straight-arm pulldown

  • 20 x 12
  • 27 x 12
  • 35 x 7 + 2 + 27 x 5

Deficit RDL

  • 80 x 10
  • 90 x 5
  • 90 x 9 + 2 + 0 PR

Seated hip abduction: (Superset with Lu raise)

  • 57 x 25
  • 70 x 20
  • 90x6 + 70x8 + 63x10 + 57x15

Lu Raise: (Superset with abductions)

  • 7s x 3 x 12
2443

Tuesday 2nd of April
Extra workout

Hooped for like 10 minutes

Wednesday 3rd of April
Heavy session 1

Power:

  • P1: Power clean complex: 60kg x 2 sets, 62.5kg x 1 set
  • P2: Intensive horizontal band pogo-tucks: 2 x 12 these had me fucked up

Complex was 3 tall PC + 3 above-knee hang PC

Lower body strength:

  • A1: Kneeling hurdle jump: 3 x 4 with warm-ups
  • A2: 115kg zercher squat doubles: 10min, 5 sets had me fucked up

Upper body strength:

  • Alternating Arnold press: up to 15s x 12 + 4 + 2
  • V-Bar cable rows: 60 (I think) x 9 + 4 + 2
1 Like
2444

Thursday 4th of April
Aerobic

Stairmill

  1. 10min @ Lv 10 HR 165-175
  2. 10min x 2min Lv 14 / 2min Lv 6 HR 185-200 on hard intervals
  3. 6min x 1min Lv 4 / 1min Lv 16 HR 185-195 on hard intervals
  4. 4min x Lv 8 HR 170-180

Very solid session

IMG_6735
IMG_67353024Ɨ4032 3.08 MB

Total TRIMP 5220 units (banger)

1 Like
2445

Friday 5th of April
Heavy Session B

Warm-Up

  • W1: Bulgarian split squat iso: 90s each side
  • W2: Light and medium tier split pogos
  • W3: Muscle snatch complex warm up sets

Power:

  • A1: 3 hip muscle snatch + 3 above-knee muscle snatch: 40 x 3 sets
  • A2: Ping tier alternating split pogos: 2 x 4 ea

Lower body strength: 10-minute timer

  • B1: Bulgarian split squat: 20s x 5, 25s x 4 x 5 ea
  • B2: Borzov double-contraction jump: 2 x 4 ea

Upper body strength:

  • C1: Dips: +10 x 8 + bw x 10 + 3 + 3
  • D1: Grip switch hands: 28 cycles in 3min, 14 in one go

Pump:

  • Wrist roller extensions: 5kg x 2 x 3
  • Grip trainer: 100lb x 2 x 12 ea (grip was so fatigued by the end)