J4GGA2's Log: Becoming More Athletic

Training Training Logs
503

Just ribbinya man. Happy Birthday! Keep being unique. Grind on!

2 Likes
504

3’s Week: Cycle 7
Day 2

Squat TM: 90kg
Bench TM: 62.5kg
Deadlift TM: 105kg

Mobility:

  • Skipped it

Warm-up, Giant-Sets:

  • 3x5 Hurdle Step-Overs
  • 3x10 GHR’s
  • 3x15 Monster Walks
  • 3x10 Band Dislocates
  • 3x15 Pull-Aparts
  • 3x5 Deadstop Push-Ups

Squat:

  • 35x5 / 25 Pull-Aparts
  • 45x5
  • 55x5
  • 62.5x5
  • 72.5x5, with Belt
  • 80x5 / 5 Pull-Ups

Bench:

  • 25x5 / 15s SA Plank / 25 Pull-Aparts
  • 30x5 / 15s SA Plank
  • 35x5 / 15s SA Plank
  • 45x5
  • 50x5
  • 57.5x5 / 5 Pull-Ups

Deadlift:

  • 60x5, overhand grip beltless / 15 band pushdowns
  • 72.5x5, hook grip beltless / 15 band pushdowns
  • 85x5, hook grip with belt / 15 band pushdowns
  • 95.5 / 15 band pushdowns / 5 Pull-Ups

Finished up with some hard stretching for chest, lats, glutes, hamstrings and quads

2 Likes
505

Woke up at 75.5kg

3’s Week: Cycle 7
Day 3

Squat TM: 90kg
Press TM: 37.5kg

Mobility:

  • T-Spine

Warm-Up, Giant-Sets:

  • 3x5 Step-Overs
  • 3x10 GHR’s
  • 3x15 Monster Walks
  • 3x5 Dead-Stop Push-Ups
  • 3x10 Band Dislocates
  • 3x15 Band Pull-Aparts

Squat:

  • 35x5 / 35x15 Face Pulls
  • 45x5 / 35x15 Face Pulls
  • 55x5
  • 62.5x20 with Belt

Press:

  • 20x5
  • 27.5x5x10 / 3x15 Ab Wheels

Chest-Supported DB Rows:

  • 25x10
  • 35x5x10 / 5x10 Push-Ups

Finished up with stretching for chest, lats, quads, hams and glutes

1 Like
506

Not sure if there’s context within the thread here, but what’s the 6 Month Solution portion of your log title all about?

507

The original idea was to do 6 months of nothing but 5x5 FSL and conditioning every session. I abandoned the idea after about 4 months and then started messing around with templates.

Technically, the 6 months finish at the end of this cycle, so I’m not sure if I’ll stick with 531 or try out the Juggernaut Method, which looks good too

1 Like
508

Ahh gotcha. Jugg looks pretty cool, would probably be a nice change of pace.

509

It’s not really too different from 5/3/1 as far as I can tell. The main reason I like Jugg is the extra volume seems like it was more intelligently planned than throwing around 5 sets of 5-10 reps at FSL or whatnot

2 Likes
510

1’s Week: Cycle 7
*Day 1:

Squat TM: 90kg
Bench TM: 62.5kg

Mobility:

  • T-Spine

Warm-Up, Giant-Sets:

  • 3x10 Disloactes
  • 3x20 Band Pull-Aparts
  • 3x5 Push-Ups
  • 3x5 Step-Overs
  • 3x10 GHR’s
  • 3x15 Monster Walks

Squat:

  • 20x2x10
  • 35x5
  • 45x5
  • 55x5
  • 67.5x20

Bench:

  • 25x5 / 15s Single Arm Plank / 5 Pull-ups
  • 30x5 / 15s Single Arm Plank / 5 Pull-ups
  • 35x5 / 15s Single Arm Plank / 5 Pull-ups
  • 47.5x5x10 / 5x5 Pull-Ups

Assistance, Super-Sets:

  • 20x15, 25x10, 10, 15 Skullcrushers
  • 45x 10, 10, 15 RGLPD’s

Notes:

  • Did something mildly dumb after the widowmaker squat: racked the bar early and spent the next 5 minutes doing lots of 5’s with varying stances
1 Like
511

Got 90 for a ridiculously easy single on Friday. How’s the form?

1 Like
512

Fine.

2 Likes
513

10’s Wave: Accumulation
Squat

Warm-Up, Giant-Sets:

  • 3x5 Step-Overs
  • 3x10 GHR’s
  • 3x15 Monster Walks

Box Jumps about 75%:

  • 3x3 / 3x10 Band Dislocates / 3x20 Band Pull-Aparts
  • 3x3

Squat:

  • 20x5
  • 37.5x5
  • 47.5x5
  • 57.5x9x5, 1x13 (1 minute between sets)

Assistance, superset:

  • GHR’s: 5x10, 1x18
  • Single-Arm Plank: 5x15s per side

Trap-Bar Carries:

  • 60x3x75s, 30s between sets

Finished up with hamstring and glute stretching

514

wiggly

1 Like
515

so work on tightness and slowing descent?

516

10’s Wave: Accumulation
Bench

Mobility:

  • T-Spine extension/rotation

Warm-Up, Giant Sets:

  • 3x10 Band Dislocates
  • 3x20 Band Pull-Aparts
  • 3x5 Push-Ups

Throws:

  • 5x2 Med Ball Chest Throws
  • 3x10 BTN Stretches
  • 3x5 Walking Lunges

Bench:

  • 20x5
  • 25x5
  • 32.5x5
  • 40x9x5, 1x17 (1 minute between sets)

Assistance:

  • A1: LPDs: 37.5x4x10, 37.5x13
  • A2: Push-Ups: 4x10, 1x12
  • B1: SA Side Laterals: 6x3x15
  • B2: Face Pulls: 30x2x15, 30x18

Finished up with chest and lat stretching

517

10’s Wave: Accumulation
Deadlift

Mobility:

  • T-Spine Extension/Rotation

Warm-Up, Giant-Sets:

  • 3x10 Single-Leg Glute Bridges
  • 3x15 Monster Walks
  • 3x20 Band TKE’s

Broad Jumps:

  • 3x3 broad jumps / 3x30s quad stretch
  • 3x3 broad jumps / 3x10 dislocates / 3x20 BPUs

Deadlifts:

  • 60x5
  • 65x9x5, 65x15 (1 min between sets)

Assistance:

  • 5x10 Split Squats: 30kg
  • 5x10s RKC planks

Carries:

  • 17.5x3x75s Suitcase Carries (30s between sets)
518

10’s Wave: Accumulation
Press

TM: 40kg

Mobility:

  • T-Spine Extension/Rotation

Warm-Up, Giant-Sets:

  • 3x10 Dislocates
  • 3x20 Pull-Aparts
  • 3x5 Dead-Stop Push-Ups

Med Ball Push Throws:

  • 5x2 throws / 3x5 Walking lunges

Press:

  • 20x5
  • 25x9x5, 16 (1 minute between sets)

Assistance:

  • A1: 30x4x10, 20 Incline DB Presses
  • A2: 30x4x10, 20 Chest-Supported DB Rows
  • B1: 20x2x10, 15 EZ-Bar Curls
  • B2: 12.5x2x10, 25 PJR Pullovers

Finished with some stretching and rolling for quads and hams, as well as chest and lat stretches

1 Like
519

10’s Wave: Intensification
Squat

TM: 95kg

Mobility:

  • T-Spine

Warm-Up, Giant Sets:

  • 3x5 Step-Overs
  • 3x10 GHR’s
  • 3x15 Monster Walks

Box Jumps:

  • 3x3 / 3x10 Dislocates
  • 2x3 / 3x20 Pull-Aparts

Squat:

  • 20x10
  • 37.5x5
  • 45x5
  • 57.5x5
  • 65x9x3, 65x10 (90s between sets)

Assistance:

  • 4x10, 1x20 GHRs (broomstick on back)
  • 5x10-20s RKC Planks
  • 35x4x65s DB Farmer’s Carries (30s between sets)
520

10s Wave: Intensification
Bench

Warm-Up:

  • 3x10 Dislocates
  • 3x15-20 Pull-Aparts
  • 3x10 Push-Ups

Throws:

  • S: 4x2 Med Ball Chest Passes
  • S: 3x10 Walking Lunges
  • S: 3x15 Prone Broomstick BTNs

Bench:

  • 20x5
  • 25x5
  • 30x5
  • 35x5
  • 45x9x3, 1x17 (90s between sets)

Assistance:

  • A1: 32.5x4x10, 1x15 LPDs
  • A2: 5x10 Push-Ups
  • B1: 2x15, 25 3D Pull-Aparts
  • B2: 2x15, 18 Seated Face Pulls
1 Like
521

10’s Wave: Intensification
Deadlifts

TM: 110kg

Mobility:

  • T-Spine

Warm-Up:

  • 3x5 Paused BSS
  • 3x15 Monster Walks
  • 3x20 Band TKE’s

Jumps:

  • A1: 5x2 Broad Jumps
  • A2: 3x10 Dislocates
  • A3: 3x20 Pull-Aparts

Dealifts:

  • 60x5
  • 70x5
  • 75x9x3, 1x16 (90s between sets)

Assistance:

  • 100x4x10, 1x20 Narrow-Stance Leg Press
  • 4x10s, 1x15s RKC Planks

Notes:

  • Completely cooked after the deadlift and leg press plus sets, skipped farmers carries. I’ll see how I go next time, but I may just cut carries out from the deadlift session altogether
522

10’s Wave: Intensification
Press

TM: 40kg

Warm-Up:

  • 3x10 Dislocates
  • 3x20 Pull-Aparts
  • 3x10 Push-Ups

Throws:

  • 4x2 Shoulder Throws
  • 3x15 Broomstick BTNs
  • 3x10 Walking Lunges

Press:

  • 22.5x5
  • 25x5
  • 27.5x9x3, 1x19 (90s between sets)

Assistance:

  • A1: 35x4x10, 1x16 Incline DB Presses
  • A2: 35x4x10, 1x20 Chest-Supported DB Rows
  • B1: 20x2x10, 1x11 EZ-Bar Curls
  • B2: 15x2x10, 1x22 PJR Pullovers