J4GGA2's Log: Becoming More Athletic

Training Training Logs
81

Woke up at 76.0kg. Probably found my maintenance cals, albeit accidentally.

I feel like 3200ish calories to maintain 167lbs is a sh*t ton

82

It is, but if youā€™re active with a fast metabolism I can see it.

1 Like
83

3ā€™s Week: Cycle 2
Press

TM: 40kg

Mobility:

  • 3 sets of Shoulder Mobility Complexes w/ Band
  • 3 sets of Ankle Mobilisation per Leg

Warm-Up:

  • 20x5/25x5 Press, ss with
  • 3x5 Med Ball Push Throw

Press:

  • 27.5x5
  • 32.5x5
  • 35x7 (Very easy, I thought I miscounted when I reached 5 so I ended up doing 2 extra reps)
  • 40x5 (Joker Set)

Bench, FSL:

  • 27.5x5
  • 40x5x5, EMOM

Assistance:

  • 15x2 Chins (various grips), ss with
  • 15x2 Dips

Conditioning:

  • 5 ~25-35m runs at ~90% incline

Time (Excluding Mobility):
57:14

2 Likes
84

15090695326911003760347
150906953269110037603472988Ɨ5312 4.72 MB

Meal (Meat) prep done! Theres honestly nothing like 2 kilograms of fatty ground beef to make your mum worry

3 Likes
85

Your squat Amrap set got copyright striked for the song lol

1 Like
86

Haha

87

Woke up at 77kg. Probably water rentention since I was fairly dehydrated last night. Was yelling, cheering and jumping for about 6 hours at the Track and Field grand final, which my school won!

Great way to end the year off though

2 Likes
88

75kg this morning

1 Like
89

Woke up at just under 76kg, looks like my weight is stabilising

1 Like
90

5ā€™s Week: Cycle 2
Squats

TM: 75kg

Mobility:

  • 3 sets of Shoulder Mobility Complex w Band
  • 3 sets of Ankle Mobility per leg
  • Lazy Lifter

Warm-Up:

  • 30x5/37.5/45x5 Squats, ss with
  • 3x5 Standing Vertical Jumps

Squats:

  • 50x5
  • 57.5x4, 2 (miscounted, rested and did a double)
  • 65x4, 2 (same thing)

Deadlifts, FSL:

  • Rounded up the weight because I didnā€™t want to use bumpers for 57.5 kg
  • 60x5x5, EMOM

Assistance:

  • 5x5 Barbell Rows (Medium Grip): 65, 60, 60, 62.5, 72.5
  • 9x3, 1x4 Hanging Leg Raises (Toes to Bar)

Conditioning:

  • 50kg Block Cleans for 10 EMOM singles

65x4

65x2

Time (Excluding Mobility):
1:00:32

Notes:
I did a few things differently today:

  • Ate some jelly beans during training, becauseā€¦ glycogen :sweat_smile:
  • Changed my squat form a little bit. Put my toes dead straight and put a lot of torque through my knees to ā€œscrew my feet inā€. At first this messed up my bar path (65x4), but I got used to it be the next set (squat between your legs). As a whole, it feels stronger out of the hole but a bit weaker at lockout, I will probably stick with it though
1 Like
91

The Spookiest Workout of the Year
5ā€™s Week: Cycle 2
Bench

TM: 57.5kg

Mobility:

  • 3 sets of Shoulder Mobility Complex w Band
  • Upper Back Foam Roll
  • 3 sets of Ankle Mobility per leg

Warm Up:

  • 22.5x5/30x5/35x5 Bench, ss with
  • 3x5 Med Ball Chest Throws

Bench:

  • 37.5x5
  • 42.5x5
  • 47.5x5

Press, FSL:

  • 20x5
  • 25x5x5 EMOM

Assistance:

  • Incline Palms-In DB Press: 4x10 @ 15kg each hand, 1 DC type set of 8+1+3 @ 17.5 each hand
  • One Arm DB Rows: 4x10 @ 17.5, 1 DC type set of 19+12+8 @ 20kg (seriously ubderestimated how many reps I would get)

Conditioning:
Didnā€™t really feel like sprinting, so I did some more EMOM Oly Lifts

  • 6x1 40kg Power Snatches from Blocks. Definitely went too heavy on these, started catching with my feet spread instead of quarter squatting under the bar. Jacked up my ankle on the last set and now icing it :sadpanda:

Time (Excluding Mobility):
53:10

Sorry for the piss poor angle

92

Strapped up my ankly pretty tight, hoping it doesnā€™t have a stress fracture. 2 things to take away:

  • Stop being stupid and doing relatively heavy O-Lifts for conditioning (yay crossfit)
  • Cut out ballistic movements for at least until the end of the deload. No sprints, O-Lifts, jumps. Will take the idea of FSL done explosively after warming up from Beyond Just have to double check the chapter. Conditioning will basically be machine cardio (ugggghhhhh)

May or may not get an X-Ray in the following days depending on how this feels

1 Like
93

Crossfit kills gainzz

1 Like
94

Gainz kill crossfit

1 Like
95

77kg this morning. Might be water retention because I was super thirsty when I woke up. Brissy heat and humidity is starting to get on my nerves

1 Like
96

Woke up at 76.5kg

Ankle is feeling a lot better, but not perfect. Itā€™s definitely not fractured, but Iā€™ll still avoid high-impact joint stressors for a week and a bit

97

5ā€™s Week: Cycle 2
Deads

TM: 90kg

Mobility:

  • 3 sets Shoulder Mobility Complex w Band
  • 3 sets of ankle mobility per leg
  • Lazy Lifter

Warm-Up:

  • 35x5
  • 45x5
  • 55x5

Dynamic Effort:

  • 62.5x5x2

Work-Sets:

  • 67.5x5
  • 77.5x5

Assistance:

  • 4 sets, aiming for 30s each set of Suitcase Holds: 45, 45, 40, 40
  • 4 sets of back extensions: 10-15 reps each

Conditioning:

  • 1x500m Concept 2 Row; 1 minute 47 seconds

Time (Excluding Mobility):
46:58

Notes:

  • Didnā€™t feel too hot today, had an awful night of sleep. Today, I just got in,did what I needed to do and left.
1 Like
98

Woke up at 76kg

1 Like
99

5ā€™s Week: Cycle 2
Press

Mobility:

  • 3 sets Shoulder Mobility Complex w Band
  • 1 set ankle mobility

Warm-Up:

  • 20x5
  • 25x5

DE:

  • 27.5x8x3

Work Sets:

  • 30x5
  • 35x5

Assistance:

  • 10x5 dips, ss with
  • 10x5 Chins

Conditioning:

  • 3x5 Complex of: Row, Power Clean, Front Squat, Press, High-Bar Squat, Good Morning; 30kg

Time (Excluding Mobility):
49:56

100

On a side note, Iā€™m thinking I might do 5s PRO, Jokers, FSL and cut conditioning back to 2 days (Wednesday and Saturday). Iā€™ll probably start ā€œ3-Categoriesā€ of assistance, instead of 1-2. Anyone have any thoughts on whether thats appropriate?

1 Like