J4GGA2's Log: Becoming More Athletic

Training Training Logs
241

Yes…

1 Like
242

3’s Week: Cycle 3
Bench

Mobility:

  • T-Spine, Ankles and Shoulder Mobility
  • Lazy Lifter

Warm-Up (Giant Sets):

  • 25/32.5/37.5 Bench
  • 3x10-15 Band Face Pull-Aparts
  • 3x5 4kg Med Ball Chest Throws

Bench:

  • 45x5
  • 50x5
  • 57.5x5 (RPE 10. Capped it there)

Press, FSL:

  • 20x some
  • 27.5x5x5, EMOM

Assistance:

  • A1: DB Palms-In Inclines: 35x5+5, 30x4x10
  • A2: Chest-Supported DB Rows: 35x5x10
  • DB Suitcase Carries: 3x50-60m per arm @ 30kg
  • Skullcrushers: 22.5x2x10, 20x3x10

Time (Excluding Mobility):
1:11:45

Notes:

  • Should not have cut carbs so low, will definitely add more in pre-workout. These weights felt far too hard
243

3’s Week: Cycle 4
Deadlifts

TM: 100kg

Mobility:

  • T-Spine Mobility

Warm-Up (Giant Set):

  • 40/50/60x5 DL
  • Shoulder Mobility
  • 3x5 Broad Jumps
  • 3x10-15 Band Face Pull-Aparts

DL (forgot to wear belt):

  • 70x5
  • 80x5
  • 90x5
  • 100x1 RPE 9-9.5

Squat, FSL (remembered belt here):

  • 20x lots
  • 40x more than some, but less than lots
  • 60x5x5, EMOM

Assistance (Giant Sets):

  • Weighted Pull-Ups: +10kg; 1x5, 4x3
  • Goblet Squats: 30kg; 4x10, 1x15
  • GHRs: 4x10, 1x5 on harder setting
  • Ab Wheels: 4x10, 1x10 knees elevated

Time (Excluding Mobility):
1:09:02

Notes:

  • Very disappointed about the Joker set. Even without a belt I’ve pulled 100kg for at least 5 more than once. Probably the calorie deficit?
  • Didn’t have my phone on me for training so FSL work was not EMOM; however, I did keep rest periods short. Also, squats felt very well-grooved today.
  • For Goblet Squats I decided to keep the close stance but shorten ROM to focus on the quads more. Instead of full squats I went down to parallel (or close to it) and up about halfway. This felt great, less overall fatigue but a way better pump with the same weight.
  • I thought elevating my knees for the last set of ab wheels would increase difficulty, but it actually made them easier.
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244

Happy cake day @j4gga2!

245

Cheers mate, but I think the cake is for the day you join TN… Unless that’s what you meant :joy:

246

Yeah, T-Nation anniversary. Happy 1 year, noob.

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247

Guilty :joy:.

That’s okay, one day I can be as old and as fuzzy as you

2 Likes
248

Have I out-angled @duketheslaya yet?

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The answer is no.

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250

You need less light and more muscles :smile: haha

3 Likes
251

Woke up at 75kg

3’s Week: Cycle 4
Press

Mobility:

  • T-Spine, Ankle and Shoulder Mobility

Warm-Up:

  • 20x5/22.5x5 Press, ss with
  • 3x5 Med Ball Push Press/Throw @ 4kg

Press:

  • 27.5x5
  • 30x5
  • 35x5
  • 37.5x3 RPE 9-9.5
  • 42.5x1 RPE 9.5

Bench, FSL:

  • 40x some
  • 45x5x5, EMOM

Assistance:

  • A1: DB Shoulder Press: 30x10, 9+1, 25x10, 13, 11
  • A2: DB Farmer’s Carry: 45kg, 60kg, 80x 40m, 27m, 30m
  • B1: Skullcrushers: 20x5x10
  • B2: T-Bar Rows: 35 (+bar)x 10, 10, 10, 13, 17

Time (Excluding Mobility):
55:06

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But the light’s all I have going for me ಥ﹏ಥ

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You’ll get there mate!

Can I ask what are your goals in life are at the moment…?

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254

I want to get to nationals (Raw Powerlifting) before 30, hopefully I can get there in my mid 20s (fingers crossed).

Outside of lifting, I’m hoping to graduate OP 1 for a Bachelor of Physiotherapy at UQ. If I miss the 1 I know I’m at least eligible for a Bachelor in Ex-Phys (OP 4), then 2-year post grad for my physiotherapy qualification. As a Physio, I’d like to work in pediatrics, mostly with back injuries/walking disabilities

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255

That’s cool that you have so many goals for yourself! I’m sure if I can half arse an OP of 13, you can definitely get a 4 or better if you put your head down.

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You know pedes is for kids and teens yeah?

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Yeah, I know. I’ve known quite a few kids who’ve had major back injuries, and were wheelchair-bound and unable to walk for long periods of time. Although it’s quite specialised, they’re the type of clients/patients I’d like to work with

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258

Fair enough. Guinea pigs and kids don’t mix tho because we tend to get squeezed to hard and dropped from height

259

Thanks man! Definitely doing what I can, but I think (hope) I’ll do okay. Currently I’ve got a projected 2, but I haven’t done any QCS pracs yet so we’ll see

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261

Conditioning
Barbell Complex

Mobility:

  • T-Spine, Shoulders and Quads Mobility

Warm-Up:

  • Moved around a bit, did some cleans and presses to 40kg

Complex (30kg AMRAP in 10 minutes):

  • 5 Barbell Rows
  • 5 Power Cleans
  • 5 Front Squats
  • 5 Push Presses
  • 5 High-Bar Squats
  • 5 Good Mornings

Finished 5 rounds in 9:42

Did a ton of rolling/trigger pointing afterwards, because why not

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