J4GGA2's Log: Becoming More Athletic

Training Training Logs
703

you look swole asf

1 Like
704

Cheers bro! I swear it’s that arm-blast at the end responsible for the pump. Give it a go some time, the pump is so good

1 Like
705

Wednesday 6th of September
Conditioning

Did the base conditioning workout from Forever. My “100m” was probably closer to 80m, as I was using a football (soccer) field. Either way, my conditioning must be trash because this was hard:

16x100m in just under 30 minutes

1 Like
706

Saturday 8th of September
Deadlifts: 3’s Wave, Week 1

Warm-Up:

  • 2x20 TKE’s
  • Ankle mobility
  • Hip Dynamic Warm-Up

Deads: 10s/side SA RKC Planks between sets

  • 60x3
  • 70x3
  • 80x3
  • 92.5x3 belt on
  • 102.5x3
  • 115x3

Front Squats: 3x10s RKC Planks after every set

  • 35x8
  • 47.5x8
  • 60x9 belt on

Circuit: BSS / Back Extensions / Farmer’s Carries

  • 35x3x12 / 3x12 / 75x3x30m

Vomited. Went home

1 Like
707

Hey man. where do you like to position your belt on front squats?

1 Like
708

For squats in general I like the belt just below my ribs, so relatively high but still around my waist. That being said I haven’t experimented with them too much

1 Like
709

I havent used my belt on front squats yet but i think I should start. By the end of the year im wanting to hit 140kg and after this training cycle im wanting 100kg.

I think where you place a belt is personal preference really? Like theres no universal place everyone can place it for optimal belt performance lol

710

Awesome goals, good luck

Fair as, I like the belt lower for deads, for example

1 Like
711

Cheers! I have a few ideas on what to incorporate like heavy front squat walkouts and stuff but we’ll see

1 Like
712

Sunday 9th of September
Press: 3’s Wave, Week 1

Warm-Up:

  • Hip and Chest Dynamic Warm-Up

Chins / Press:

  • +0x3 / 20x3
  • +2.5x3 / 25x3
  • +5x3 / 30x3
  • +7.5x3 / 32.5x3
  • +10x3 / 37.5x3
  • +12.5x3 / 42.5x3

Kroc Rows / CG Bench:

  • 20x10 / 30x8
  • 25x10 / 40x8
  • 30x30 / 50x14 Double PR

Circuit: SGHP / Standing DB Press / SGHP / Face Pulls

  • 40x3x6 / 25x3x10 (w leg drive) / 40x3x6 / 30x3x15

Leaning Lateral Raises / Band Pull-Aparts

  • 5x3x15 / 3x15-25
2 Likes
713

Sunday, 9th of September
Conditioning

4x400m, averaging about 1:00-1:10 each

1 Like
714

Monday 10th of September
Squat: 3’s Wave, Week 2

Warm-Up:

  • Ankle Mobility
  • 2x20 TKE’s
  • Hip Dynamic Warm-Up

Squats: ss with 3 standing ab wheels

  • 20x lots
  • 40x5
  • 57.5x3
  • 67.5x3
  • 77.5x3 belt on
  • 87.5x3
  • 97.5x3 RPE 9-9.5 PR

Deficit RDL’s: ss with 5x5s/side half kneeling pallof presses

  • 45x8
  • 60x8 belt on
  • 75x14 PR

Circuit: Goblet Squats / GHR’s / Farmers’ Carries

  • 40x3x15 / 3x12 / 60x3x40m

Got pinned ATG on the last goblet squat and my dumbbell slipped, ended up doing an ugly zercher squat to get it back up

Goblet squats are f*cking brutal if you push them @duketheslaya would highly reccommend for assistance work. I reckon I’ve already put close to an inch on my quads since I started using them a couple of months ago

1 Like
715

I’ve already got them in! The 4th week of this training cycle has 5×20 programmed. R.i.p me lol

2 Likes
716

Yeah nah I’m good

1 Like
717

Tuesday 11th of September
Bench: 3’s Wave, Week 2

Warm-Up:

  • Hip and Chest Dynamic Warm-Up

Rows / Bench:

  • 20x10
  • 40x3
  • 47.5x3
  • 55x3
  • 60x3
  • 67.5x3 Bench PR

NG Chins / Z-Press:

  • 6 / 20x8
  • 6 / 27.5x8
  • 10 / 35x8

Disappointing

Triple Threats / Incline DB Press / Seal Rows

  • 6 / 30x15 / 30x15 surprisingly easy, so
  • 3x5-6 / 35x3x8 / 35x2x12, 15

SA Preacher Curls / CG Push-Ups / SA Band French Press

  • 8x3x8 / 12, 5, 9 / 10, 7+3, 5+5
2 Likes
718

Is this the combined dumbbell weight or are you weirdly strong on an incline?

719

Combined, frustratingly :joy:

1 Like
720

Wednesday 12th of September
Conditioning

16x100m

Sucked. Everything felt slow, awkward and hard. Took around 40 minutes.

2 Likes
721

Friday 14th of September
Deadlifts: 3’s Wave, Week 2

Warm-Up:

  • 2x20 TKE’s
  • Ankle Mobility
  • Hip Warm-Up

Deadlifts: ss w 10s/side SA RKC Plank

  • 60x3
  • 70x3
  • 82.5x3
  • 95x3 belt on
  • 105x3
  • 117.5x3

eh felt alright, fairly hard

Front Squats: ss w 3x10s RKC Planks

  • 35x8
  • 47.5x8
  • 60x10 Rep PR

FINALLY! Felt fairly easy too, though I lost my balance and stumbled backwards locking out the last rep

Circuit: BSS / Back Extension / Farmer’s Carry

  • 40x3x6 / 3x10-12 / 70x3x30m

God I hate back extensions almost as much as I hate Bulgarians

2 Likes
722

Nice :ok_hand::ok_hand:

1 Like