j4gga2
April 21, 2024, 3:50am
2446
Been a while since I last tracked
Monday 15th of April Lower body
My patellar tendinopathy has been really bad, so I’m gonna step back training to get things under control
Zercher RDL: 70 x AMRAP (I think I got like 19?)
Bulgarian split squat with 3s concentric pause: 25s x 2 x 5, 20s x 5
Calf bridge: 3 x 30s
Tuesday 16th of April Upper Body
BTN Press: 30 x double rest pause
Alternating bent over DB row: 25s x double rest pause
Cable lateral raise: 10 x double rest pause
Saturday 20th of April Upper Body
BB wall sit: 40 x 60s, 30s, 30s
1-1-2 Incline DB press: up to 20s x 14+2+2
NG chins: bw x 12 + 2 + 2
Wall handstand: 2 x max
Sunday 21st of April Lower body
FFE Jefferson split squat hold: 40 x 30s, 50 x 30s
Back squat: 90 x 5, 110 x 3
Deficit RDL: 90 x 2 x 6-8
Ski erg: 2 x 4min, 2min rest
j4gga2
April 21, 2024, 3:57am
2447
For context, the rough training plan going forward will be:
UPPER DAY A
Quad isos: 2-3 sets
Muscle clean: 2-4 sets
Vertical push: 2-3 sets and/or RP
Horizontal pull: 2-3 sets and/or RP
Abs
Delts
Biceps / Triceps
UPPER DAY B
Quad isos: 2-3 sets
Muscle snatch: 2-4 sets
Horizontal push: 2-3 sets and/or RP
Vertical pull: 2-3 sets and/or RP
Abs
Delts
Biceps / Triceps
LOWER DAY A + B
Open hips and/or cocontractions: 2-3 sets
Split squat isos: 2-3 sets
Tempo zercher squat: 2-4 sets
Deficit RDL: 2-3 sets and/or RP
HIIT
I’ll alternate which main upper body exercises I do week to week. The menu will be:
Dips & 1-1-2 incline DB bench
BTN press & Alternating Z press
Cable rows & Alternating bent over DB rows
Chin ups & Grip switch hangs
Half-kneel windmills & weighted side planks
SA DB sit up & hanging leg raises
1 Like
j4gga2
April 23, 2024, 12:44am
2448
Tuesday 23rd of April Upper Body A
SL Leg extension isos:
70kg x 60s
79kg x 30s
86kg x 20s
Hip ROM / Co-contractions:
Pelvic tilts: 20
Sidelying scissor slides: 20 ea
W1. Calf bridge: 2 x 15-30s
W2. Kickstand hip airplane: 2 x 3-4 ea
Olympic Lifting:
A1. Strict muscle clean: 40 x 4 x 4
Upper body strength:
B1. Alternating DB Z press: 15s x 7+4+2
C1. Cable row: up to 70 x 5+2+ deep stretch
Pump:
D1. Strict toes to bar: 3 x 4-6
D2. Kneeling plate halos: 10 x 12, 20 x 2 x 6
j4gga2
April 24, 2024, 8:10am
2449
Wednesday 24th of April Lower Body A
Warm-Up:
W1: Kickstand hip airplane: 2 x 5
W2: Calf bridge: 2 x 15-30s
Isos:
A1: Bulgarian split squat hold: 20s x 2 x 30s
Lower Body Strength
B1: 3030 Zercher squat: 60 x 5 x 5 in 9min
C1: Deficit RDL: up to 80 x 6 + 2 + 0
HIIT
R1: Assault bike: 4 x 1min on / 1min off
j4gga2
April 30, 2024, 12:33am
2450
Friday 26th of April Upper Body B
Quad isometrics:
Single leg wallsit: 3 x 30s
Olympic Lifts:
Muscle snatch: 30 x 4 x 4
Upper Push:
Upper Pull:
Grip switch hangs: 26 rounds in 3 minutes
Sunday 28th of April Home session
Was supposed to go into the gym for my second lower body session, but things got in the way:
10 minute EMOM
Minute 1-5: 10 push ups
Minute 6: 8 push ups
Minute 7-10: 6 push ups
SL wall sit during rest periods: R leg odd minutes, L leg even minutes
j4gga2
April 30, 2024, 2:12am
2451
Tuesday 30th of April Upper Body A2
Quad isos:
SL leg extension hold: 79kg x 3 x 30sstrength progressing well, but symptoms are so-and-so
Olympic lifts:
Muscle clean: 42.5 x 4 x 4wrist still hurts
Upper push:
BTN press: 40 x 3, 32.5 x 12 + 2 + 2actually felt strong for the first time in a while
Upper pull:
Low incline SA DB row: 25 x 15 + 8 + 4sickening pump from this one
Pump (superset)
SA DB straight-leg sit up: 12.5 x 2 x 5 ea
Upright row: EZ bar x 25, barbell x 20good pump through the yoke and without feeling super stiff through my back. Win!
Finished by messing around on the grippers
1 Like
j4gga2
May 5, 2024, 1:18am
2452
Wednesday 1st of May Lower Body 1
Warm-up
W1: Calf bridge: 3 x 15-30s
W2: Kickstand hinge: 3 x 4
Isos
A1: BSS Isos: 20s x 3 x 30s
Strength (10min timer):
B1: 3030 Zercher squat: 62.5 x 3 x 5
Assistance
C1: DB Jefferson curl: 12.5s x 3 x 6-8
C2: SL CR on floor: 8kg x 3 x 6
Friday 3rd May Upper Body 2
Isos:
A1: Spanish squat: 3 x 60s, 30s, 30s
Upper Push
B1: 1-1-2 Incline DB press: 20s x 16+4+2
Upper Pull
C1: NG chins: bw x 15+3+2M
Assistance
D1: Deficit side plank taps: 5kg x 2 x 10
Pump
E1: Spider curls: 3 sets at 10-12.5kg
E2: Hammer curls: as above
F1: DB skullcrusher: 10kg AMRAP
F2: DB JM press: as above
F3: DB rolling triceps extension: as above
F4: DB neutral grip bench: as above
Saturday 4th of May Lower Body 2
Isos:
FFE Jefferson split squat hold: 60 x 3 x 30s
Strength (10min timer)
3030 High bar squat: 80 x 3 x 5
Assistance
Zercher good morning: 60 x 3 x 6-8
Conditioning
Bike: 8 x 20s on / 40s off
j4gga2
May 7, 2024, 12:20am
2453
Tuesday 7th of May Upper Body A2
Quad isos: superset with Olympic lifting
Spanish squat: 4 x 60s, 40s, 40s, 40s
Olympic lifting:
Clean “face pull” from floor: 40 x 4 x 6L wrist hasn’t been liking the turnover in a clean or snatch, so I’m gonna give it a week of mods to settle down
Upper Pull:
Leaning-forward cable row: up to 75 x 6 + 2 + 60 x 6liked this variation a lot more than actively flexing and extending my thoracic spine during the row. This gave a great stretch through my mid back but didn’t feel limited by my trunk/coordination
Upper Push:
Standing SA Arnold press: 20s x 3, 15s x 16 + 6 + 3I like this more than the alternating Z press
Pump (superset):
Kneeling KB curl + halo: 20 x 2 x 6 ea
Strict toes-to-bar: 8, 6Realised that pointing toes on the toes-to-bar makes it significantly harder
j4gga2
May 8, 2024, 10:24am
2454
Wednesday 8th of April Lower Body 1
Warm-Up
W1: Calf bridge: 2 x 30s
W2: Kickstand hip airplane: 2 x 5
Tendon loading
A1: Short split squat: 15s x 2 x 5
A2: MB step-back chop: 3 x 2 x 10
Strength
B1: 3030 Zercher squat: 65 x 4 x 5
Assistance
C1: DB Jefferson curl: 15s x 3 x 6
C2: SL CR on floor: 8 x 3 x 6
j4gga2
May 11, 2024, 1:22am
2455
Friday 10th of April Upper Body A1
Fucked up and did the wrong session. Oh well
Quad isos:
Spanish squat: 3 x 60s, 45s, 40s
Upper push:
BTN press: 40 x 5, 32.5 x 13 + 3 + 3 PR
Upper pull
Incline SA DB row: 30 x 12 + 6 + 3
Pump
EZ bar Upright row: 32.5 x 3 x 8-12
j4gga2
May 16, 2024, 8:13am
2456
Wednesday 15th of April Full Body A1
Warm-Up:
W: Cocontractions up to hop and stick
A1: Contra DB kickstand RDL: 10 x 3 x 4
A2: Kickstand chop/swings: 5 x 3 x 10
Lower body strength
B: Leg extension iso push : 3 x [3 x 5s]
C: 3030 Zercher squat: 65 x 4 x 5, 70 x 5
Conditioning
D: Fan bike: 2min + 15 x 15s on / 15s off
Upper body strength
E: BTN press: 35 x 8 + 2 + 1
F: Grip switch hangs: 30 cycles in 2:57
j4gga2
May 16, 2024, 12:10pm
2457
Thursday 16th of May Aerobic session
A. 20min stairmill @ 150-160BPM
j4gga2
May 19, 2024, 1:55am
2458
Saturday 18th of May Session B1
Warm-Up
W1: Hip airplanes
W2: MB hinge chops
Cocontractions
A1: SL leg press iso push: 3 x [3 x 3s]
A2: Cocontraction slouches: 3 x 6
Lower body strength
B: Front rack short rev lunge: 40 x 5 x 5 (10min)
C: Top-down deficit DL: 90 x 7 + 2
Upper body strength
D: Dips: 5, 5, 15 + 2 + 2
E: Incline SA DB row: 30 x 15 + 10 + 5
Assistance
F1: Half kneel DB windmill: 10 x 3 x 10
F2: SL CR on floor: 10 x 2 x 10
j4gga2
May 28, 2024, 1:28pm
2459
Tuesday 28th of May Lower Body A2
Warm-up
W1: Hip airplane: 2 x 5 ea
W2: MB kickstand dynamic hinge: 8lb x 2 x 10 ea
Tendon loading
A1: OC SL leg press iso: 5 x (3 x 3s)
A2: Light plyo: 82.5 contacts
Strength (12min timer)
B1: 3030 Zercher squat: 75 x 3 x 5, 70 x 3 x 5
Conditioning
R1. Assault bike: 4 x 60/60
1 Like
j4gga2
June 8, 2024, 3:54am
2460
Friday June 7th Tempo Running
1A. Tempo runs: 3 x 4 x 60m @ 40-50-60%
Saturday June 8th Strength A1
Warm-up:
Tendon loading:
A1: OC SL leg press push: 5 x (3 x 3s)
A2: Light pogos: 4 x 20 DL, 1 x 10 ea alternating split
Strength
B1: Drop clean from low chest: 30 x 3 x 5
C1: 3030 SSB squat: 80 x 4 x 5
C2: DL calf raise: +30 x 3 x 5
D1: Half-kneel SA landmine press: up to +5 x 15 ea
D2: NG chin-up: 3 x 10
Conditioning
R1: Stationary bike: 12 x 15s / 15s
1 Like
j4gga2
September 14, 2024, 2:28am
2462
Tuesday 10th of September, 2024 Full Body A: Heavy Emphasis
Snatch high pull: WU + 55 x 2 x 5
Bulgarian split squat: WU + 70 x 2 x 5
Incline bench: 65 x 2 x 5
Zercher jefferson curls: 50 x 2 x 6-8
Thursday 12th of September, 2024 Full Body: Strength-Skill Emphasis
Warm-up plyos/drills:
A-skip
B-skip
Single boom
Double boom
Triple boom
Ankle dribble
Calf dribble
Knee dribble
Hip muscle snatch: 35 x 5 x 5 EMOM
Zercher squat: 70 x 5 x 5 EMOM
Superset
OHP: 35 x 5, 5, 5, 30 x 4, 3 EMOM
Pull-ups: 5, 5, 5, 4, 4 EMOM
SL calf raise: 20 x 3 x 6 ea
j4gga2
September 14, 2024, 8:42pm
2463
Saturday 14th of September, 2024 Full Body: Hypertrophy Emphasis
Warm-up plyos/drills
2-1 A skip
2-1 B skip
B switch skip
A switch skip
A triple switch skip
Ankle dribble
Calf dribble
Knee dribble
Zercher kickstand RDL
Bar x 8 each
40 x 8 each
50 x 6 each
55 x 6 each
BTN Press
Bar x 15
30 x 6
35 x 9
40 x 3
Single-Arm DB Row
25 x 12 each
30 x 12 each
35 x 12 each
40 x 2 x 6 each
Leg Press (high, narrow stance)
Seated calf raise / Hanging knee raise
40 x 8 / 6
50 x 2 x 6 / 2 x 6
j4gga2
January 24, 2025, 9:06am
2464
And I’m back
Friday 24th of January 2025 Lower Body: Dynamic Focus
Did some Zercher Jefferson curls to loosen up the mid back
Block 1: Power Clean
A1: Above-knee rack power clean: up to 70 x 4 x 3
A2: MB hzt scoop toss from hinge: 3kg x 5 x 3
Block 2: Lower Body Power
B1: Mid-shin step ups: up to 90 x 3 x 5 ea
Block 3: Assistance
C1: Bosu BB glute bridge: up to 100 x 3 x 8 (3s pause each rep)
C2: Standing calf raise partial: 70kg x 4 x 6-8
j4gga2
January 24, 2025, 9:37pm
2465
Saturday 25th of January, 2035 Upper Body: Strength Focus
Some KB Jefferson curls and inverse Jefferson curls to loosen up
Block 1: Power snatch
A1. Power snatch complex: 55 x 4 x 1+2
Complex consisted of 1 above-knee hang power snatch + 2 above-knee hang snatch high pulls
Block 2: Heavy upper
B1. Incline bench: up to 70 x 2, 62.5 x 5, 4
B2. NG chin up: +5kg x 3 x 5, bw x 6+1+1
Weights felt super heavy
Block 3: Main assistance
C1. Zercher Jefferson curl: 50 x 2 x 6, 40 x 8
C2. Cable btb lateral raise: 5 x 15, 7.5 x 2 x 5
C3. Cable lateral raise: 5 x 15, 7.5 x 2 x 5
Block 4: Pump
D1. SA Cable cross-body triceps: 15 x 3 x 8
D2. Zottman curl: 10s x 3 x 8
Mostly did this because my left elbow’s been copping it with all the O-lifting I’ve been doing
Feel beefy, if a little soft around the midsection
1 Like
Where you at lad, seen your post in my log
