J4GGA2's Log: Becoming More Athletic

Training Training Logs
362

74kg upon waking. I think it’s dehydration coz I’m looking cut and I didn’t drink too much yesterday

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363

7th Week Deload: TM Test
Bench

TM: 62.5kg

Mobility:

  • T-Spine, Quad, Ankle and Shoulder Mobility

Warm-Up:

  • 1x15 Slow DB Calf Raises, 10kg Dumbbell
  • A1: 3x15 Band Face Pull-Aparts
  • A2: 3x20 Band TKE’s
  • A3: 3x5 Med Ball Chest Throws

Bench:

  • 20x5
  • 32.5x5
  • 42.5x3
  • 52.5x2
  • 62.5x3 RPE 8.5

Assistance:

  • A1: Incline Palms-In DB Press: 35kg for 12, 10, 10
  • A2: Chest-Supported DB Rows: 40kg for 13, 12, 12 followed by Chest-Supported shrugs to failure
  • Trap-Bar Farmers’ Carry: 50kg for 20-30m, 90kg for 4x20-30m

Time (Excluding Mobility):
1:00:37

Conditioning: HIIT
Rowing Machine

Finished up with 8 rounds on the ergo. Each interval was 1 minute on (~80% full sprint) on level 5 resistance followed by 30 seconds rest. I covered just over 2km total and my split averaged around 2:10 (± 25s). I really like this interval structure because it feels effective without being super taxing. Might try with level 6 resistance next time or to hold a 2:05 split.

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364

74kg this morning

365

Time to get some sexi shirts to cover up all that fat until you done cutting

image
image1242×2131 674 KB

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366

75kg, looking quite soft. Upper abs relatively clear (for a fabby flabby boy), but obliques, low- back and lower abs looking especially fat. I’m fairly certain this is down to the ton of soy sauce and sauerkraut I ate yesterday (lots of salt), and the sugar-free ketchup I use that I swear gives me bloat.

367

7th Week Deload: TM Test
Deadlifts

TM: 100kg

Mobility:

  • Spinal Decompression, T-Spine, Quads, Ankles and Shoulder Mobility

Warm-Up:

  • 1x10-15 Slow Standing Calf Raises, 20kg
  • A1: 3x10-15 Band Face Pull-Aparts
  • A2: 3x20 Peterson Step-Ups (Short ROM Step-Ups)
  • A3: 3x3 Standing Broad Jumps

Deadlifts:

  • 60x5 (Beltless)
  • 70x3 (Beltless)
  • 80x3 (Beltless)
  • 90x1 (Belted)
  • 100x3 RPE 7.5 (Belted)

Assistance, Giant-Sets:

  • 3x8 Pull-Ups, Bodyweight
  • 3x12 Skullcrushers, 22.5kg
  • 3x3 YWT Iso Holds, 5 seconds per hold, 1.25kg plates
  • 3x10 Goblet Reverse Lunges, Bottom Range, 20kg
  • 3x15 Tate Side Bends w/ Serratus: 45kg

Time (Excluding Mobility):
47:49

Notes:

  • All my Training Maxes are feeling very easy, moreso than they did last cycle. I have a feeling the increased conditioning I’ve been doing (~10-15min/day) is helping me get through the lighter work with less fatigue
  • Next time I do giant-sets, I will make it a point to listen to John Coltrane’s “Giant-Steps.”

Conditioning: 40kg Barbell Complex
4x4 for time

Same Complex, 4 reps per exercise

  • RDL’s
  • Rows
  • Power-Cleans
  • Front Squats
  • Push Jerks
  • High-Bar Squats

Managed four rounds in 9:08, feeling pretty good about that. Next round I’ll try 4x5 in under 10 minutes. Also, I tried using full or hook grips for these complexes, instead of letting the bar rest on my fingertips for front squats. Whilst this did make the Push Jerks feel much safer, my wrists are feeling quite achy. Presumably, that’s a mobility issue that I’m yet to decide may need addressing.

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368

I think I’m going to steal some of these complexes from you, I really like the look of them.

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369

314×314 684 KB

Wrist wraps are you friend

370

I think the wrist pain was from having to bend my wrists so far back to front squat with a full grip. To wraps help with that?

371

They’re good stuff, I started doing them after reading a lot of Dan John articles about them. They do take a good amount out of you though

372

If you wrap them right they take some of that bendy load off your wrists. They also reinforce straight wrists when applicable

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373

If you haven’t been using wraps may as well. I should be using them more too. They are comp legal and don’t hurt none. Like Mark Bell says protect yourself before you wreck yourself though he kinda has an invested interest

374

Good point, I just don’t want to be the only guy at my gym with lifting aids. Especially considering most are stronger

375

If you havent tried already, use a three finger grip. Helps alot. If it still hurts your wrists work on wrist mobility and use wraps instead

376

I usually use a 4 finger grip for complexes and that works fine, I was trying out full grip to make the Push Jerks safer

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377

Taken a few weeks but front squats are mor comfy on my wrists now. I didn’t progress from a few fingers to the whole hand but instead went with full grip with wrist wraps (painful) until I got bent into shape. Can proudly say I’ve consistently front squatted for 3 weeks.

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378

Now just bring up the poverty bench and you’ll be all set

*Guineapiggy dies under 1kg

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379

Bring up ur poverty everything

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380

unnamed (4)

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381

Y u getting rekt all over the place today Duke?

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