J4GGA2's Log: Becoming More Athletic

Training Training Logs
583

Re-assessing Strength
Squat and Bench

Warm-Up:

  • Rusin’s Hip and Chest Dynamic Warm-Up
  • Rusin’s Shoulder Warm-Up

Squat:

  • 20x10
  • 40x5
  • 5x8
  • 60x3x8
  • 70x2

Bench:

  • 20x5
  • 40x5
  • 50x8
  • 60x3x3, 1-ct pause, small arch

Assistance:

  • A1: 30x6x8 Incline DB Press
  • A2: 35x6x8 Incline DB Rows
  • A3: 35x6x8 DB Reverse Lunges
  • B1: 3x6 Dips
  • B2: 37.5x3x10 RGLPD’s
  • B3: 3x10 Ab Rollers

Notes

  • Smoked, reasonably happy with how my squat felt, despite my low back fatiguing faster than I expected.
  • I think my bench actually went up after all the volume I’ve been doing on dumbbell presses
584

Going to have to cut down on my weekly training time (again). As much as I’m enjoying Juggernaut and improved from one cycle, I’m thinking I need something that’s a bit quicker so I can stay on top of everything at school.

I stumbled upon this Ben Bruno article on the forum today:

I’m thinking I’ll lay the sessions out like this:

Monday:

  • Hip + Shoulder Warm-Up
  • 4-6RM Conventional Deadlift, Back-off at 6-8 reps
  • 5 sets to failure, 3-5RM Chins (alternating weeks)
  • A1: 3x8-10 Incline Row or Inverted Row or Chest-Supported Row
  • A2: 3x10-15 Rollouts/Walkouts
  • HIIT Cycling or Rowing

Wednesday:

  • Chest + Shoulder Warm-Up
  • 4x4-8 Barbell Press (alternating Bench Press and Military Press)
  • A1: 4x10-15 Incline Press or Dips or Suspended Push-Ups
  • A2: 4x15-20 Shoulder Pre-hab
  • 3x20-60s Suitcase Iso-Holds
  • Barbell Complex or Treadmill Sprints

Friday:

  • Hip + Shoulder Warm-Up
  • 4-8RM Squat/Back-off at 10-15
  • 4x8-10 Hip Thrusts
  • 4x6-8 Bulgarian Split Squats
  • 2x30s Max-Effort Farmer’s Carries, 3-5x60s Back-Off Sets

Hopefully I’ll be able to get these sessions done in around an hour, rather than 90 minutes

2 Likes
585

Push

Warm-Up:

  • Rusin Chest Dynamic Warm-Up
  • Shoulder Warm-Up

Bench:

  • 20x10
  • 30x6
  • 45x5
  • 55x 8, 8, 8, 7

Incline DB Press / Face Pulls:

  • 25x4x15 / 35x4x15

Suitcase Iso-Holds:

  • 30x3x50s each hand

Conditioning:

  • 5x8 Barbell Complex (just the bar)
1 Like
586

Legs

Warm-Up:

  • Hip and Shoulder dynamic warm-up

Squat:

  • 20x10, beltless
  • 40x8, beltless
  • 55x6, beltless
  • 65x5
  • 75x8
  • 60x15

Hip Thrusts:

  • 60x8
  • 70x8
  • 80x4x10

Bulgarian Goblet Split Squats:

  • 20x3x8
  • 22.5x8

Farmers’ Carries:

  • 70x2x30s

Notes:

  • Squat form shaky
  • Training wearing a hoody is great
1 Like
587

Extra Workout

So I’m going to use free days to get really good at push-ups. The idea is to do sets of 10 EMOM until I can do 10 minutes, then sets of twelve until 10 minutes, then 15s, so forth.

Today I managed 7 sets of 10 EMOM, hitting failure after 5 reps on the 8th minute

1 Like
588

Good idea mate. I’d be chucking in a few more band pull aparts or rows in my gym session if I did that though. Gotta keep that balance!

589

Yeah, I’ve been meaning to buy a band just to keep at home

590

Pull

Warm-Up:

  • Posture and Shoulder Dynamic Warm-Up

Deadlifts:

  • 60x5
  • 70x3
  • 80x3
  • 90x6
  • 100x6 Rep PR

First two warm-ups were beltless, stretched each hip flexor for 60s before the final set

Chin-Ups:

  • Bodyweight x5
  • +5kg x5
  • +10kg x5

Chest-Supported T-Bar Rows:

  • 20x8
  • 25x4x10

Rowing Machine:

  • 4x250m @ lv 5 in ~ 7:30
1 Like
591

Push

Warm-Up:

  • Chest and Shoulder Dynamic Warm-Up
  • A1: 60x2x3 RDL’s
  • A2: 2x3 Band-Resisted Rollouts

Bench Press:

  • 20x10
  • 35x8
  • 45x6
  • 50x4x8

Incline DB Press / Face Pulls:

  • 30x3x12, 1x15 / 35x4x15

Barbell Suitcase Iso Holds:

  • 32.5kg for 60s, 55s, 45s

Barbell Complex:

  • 30x4x10
592

Nice

593

Cheers, wouldn’t really call it an achievement since I’ve done 115x4

594

Oh true. Hows exams?

595

A big f*cking ball of sunshine :joy:

Exams are nearly done for the term though

596

Extra Workout

Minutes 1-6:

  • 10 push-ups

Minutes 7-8:

  • 2x5 Push-Ups

Minute 9:

  • Muscular failure at 4
597

So this is almost definitely program hopping, but I’m just not enjoying my current training. I feel like I’ve lost a good deal of muscle too, which is not great.

Maybe back to JM, but account for the loss of volume with some drop-sets/rest-pauses?

598

So huge, scalding and destructive?

599

Exactly

2 Likes
600

You bet I hopped programs

Warm-Up:

  • Chest and Hip-Specific Warm-Up

Circuit 1:

  • 30x8x8 Incline DB Presses
  • 25x8x8 T-Bar Rows
  • 40x8x8 Front Squats

First circuit done in 30 minutes

Circuit 2:

  • 3x15 Ab Wheels
  • 35x3x8 Triceps Extensions
  • 7x3x10 Single-Arm DB Preacher Curl

Done in 8 minutes

Farmer’s Carries:

  • 60x3x25m, 60x1x18m

Notes

  • I started doing these 8x8 circuits after surgery, and really like them, so this workout felt awesome
  • Front Squats were intentionally really light because I wasn’t sure how much weight I’d be able to handle
1 Like
601

Why do pumps have to fade?

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Love handle/spare tire game strong though

602

Definitely improving mate, keep at it!