j4gga2
February 1, 2019, 11:18pm
1103
Saturday 2nd of February WSSB 3: Speed Workout
I really enjoy high-velocity work, so I decided to drop my second conditioning day in favour of a speed/sprint day.
I used the CWS sprint guide from Juggernaut 2.0. The lengthy warm-up was definitely tedious, but afterwards I felt much more prepared to sprint.
CWS Recommends a maximum of 200m per session, so I’ll do waves of 100-120m, 150-160m, 180-200m
Warm-Up:
JM General and Sprint Warm-Ups
Sprints:
6x20m @ full effort. 60-90s between efforts
Warm-Down: 30s each
Standing Hamstring Stretch
V-Sit Forward Reach
V-Sit Foot Reach
Frog Stretch
Pigeon
Deep Lunge Hip-Flexor Stretch
I’m always surprised at just how taxed I feel after a sprint workout
1 Like
j4gga2
February 2, 2019, 3:42am
1104
Just to clarify, the sprint Mesocycle is gonna look like this:
Weeks 1-3:
Weeks 4-6:
Weeks 7-9:
Weeks 10-12:
I started on Week 1, but will be doing the Week 4 workout next week to line up all my cycles
1 Like
j4gga2
February 4, 2019, 1:10am
1105
Monday 4th of February WSSB 3: Max Lower
Warm-Up
Front Squats: ss t-spine and triceps mobilisations
20x5
40x3 belt on
60x3
70x3
80x3
85x3 RPE 9 PR
90x0 didn’t commit to the lift, if that makes sense
Weak-Point: Glutes
High-Bar Reverse Lunges / Pull-Throughs
40x3x10 / 57.5x2x12, 65x12, 75x10
I like pull-throughs
Abs: 2 rounds
18 kneeling ab wheels
3x10s per side Bird-Dog Planks
5 per side McGill Curl-Ups (5s hold)
10 per side SL Glute Bridge
2 Likes
j4gga2:
85x3 RPE 9 PR
Nice man!!
Sacrilege to the lifting gods. Dont be a wuss!!
2 Likes
j4gga2
February 4, 2019, 3:05am
1107
Yeah yikes. I came up like an inch but didn’t grind through… Weeeeaaakkk
j4gga2
February 6, 2019, 12:47am
1110
Tuesday 5th of February WSSB 3: Rep Upper
Warm-Up
I think I pulled my Adductor. I’m pretty sure I now know why Joe puts the foam rolling into the Agile 8: the groin stretches he uses are quite intense for a cold muscle.
High-Incline DB Press: ss 27.5x20 Face Pulls
15’s x 10
20’s x 14, 11, 9
Pretty happy with that
Chins / Bent-Over RDF w Plate
13 Pronated / 2.5’s x 12
10 Supinated / 2.5’s x 12
7 + 1 dropped down NG / 2.5’s x 12
Leaning Cable Laterals / CS T-Bar Rows
DB Shrugs (3ct hold) / V-Bar Pushdowns:
22.5s x 2x12 / some weight by slow reps
22.5s x 12 strapped / some weight for reverse 21’s
Fat-Grip DOH Barbell Hold:
j4gga2
February 6, 2019, 12:01pm
1114
Slow cooked those suckers for 10 hours (they were beef chuck)
I can honestly say that I’ve never cooked anything so good in my life
1 Like
j4gga2
February 6, 2019, 10:03pm
1115
Wednesday 6th of February WSSB 3: Conditioning
Warm-Up:
Some abs and skipping
JTS General Warm-up
Hill Sprints: 15-25% Incline:
3x20-30m progressive
8x70-80m
j4gga2
February 7, 2019, 2:55am
1116
Thursday 7th of February WSSB 3: Dynamic Lower
Warm-Up:
Power Clean from Pins Below Knees:
The cool thing about Oly lifts is I swear I get better at them through the sets, within a single workout.
5 Inch DB Reverse Lunge / Barbell Hip Thrust:
17.5’s x 3x10 / 60 x 3x10
Hanging Knee Raises:
I’ve been doing Leg Raises wrong, because these knee raises sucked
Trap-Bar Carries: Drop-Turn every 15m
+40kg for 30m
+60 for 30m
+80 for 30m was going to cap it there, but…
+100 for 30m with an extra drop at ~25m
In hindsight, +100kg was definitely too heavy, and kept sliding out of my grip. I should have gone for 90, but I really wanted the +100kg carry
All up about 1 hour 10 minutes.
mortdk
February 7, 2019, 6:42am
1117
Sometimes you gotta man up and do what you want.
2 Likes
Awesome work up in here man
1 Like
j4gga2
February 7, 2019, 8:53pm
1119
Cheers for kind words guys @mortdk @duketheslaya
Friday 8th of February WSSB 3: Max Upper
Warm-Up:
Yeah definitely pulled a groin muscle, nearly all the adductor stretches were painfully limited on my right side. I’ll try book a physio appointment soon.
Floor Press: ss 15 Double-Band Y-Raises
20x5
30x5
40x5
50x5
55x5
60x5 PR
65x5 PR
67.5x3 PR but wanted 5
Damn, good session so far
DB NG Floor Press / SA DB Row to Chest:
17.5’s x 20, 18 / 20’s x 2x20
Pretty sure these were both PR’s too
Barbell Row / Face Pulls:
52.5x12 / 35x12
57.5x10 bit jerky / 40x12
55x8 still jerky, low back tired / 40x12
Fatigue setting in
Barbell Shrugs (3ct hold) / Alternating Fat-Grip DB Curls
70x12 / 8’s x 12
70x7+5 hook grip / 8’s x 12
70x14 with straps / 8’s x 12
Brutal pump from both
Great session, all up 1 hour 16 minutes
2 Likes
j4gga2
February 11, 2019, 3:28am
1120
Sunday 10th of February WSSB 3: Speed Training
Warm-Up:
JTS General and Sprint Warm-Ups
Main work:
4x30m Sprints, full effort
Monday 11th of February WSSB 3: Max Lower
Warm-Up:
Deadlift w/ 3s Pause off Floor:
60x5
70x5 belt on
80x5
90x5
100x5
105x5 PR hook grip slipped locking out final rep
110x0 took several attempts with and without straps, but for some reason couldn’t break off the floor. Still quite happy with the 105x5
Barbell Rev. Lunge / Cable Pull-Throughs
PR on lunges, weight felt good
Ab Circuit: 2 Rounds
19 Kneeling Ab Wheels (with pause)
3x10s per side Bird-Dog Planks
5 per side McGill Curl-Ups
12 per side Single-Leg Glute Bridges
Solid workout, really happy
2 Likes
j4gga2
February 12, 2019, 1:23am
1121
Tuesday 12th of February WSSB 3: Rep Upper
Warm-Up:
High-Incline DB Press: ss 30x20 Face Pulls
10’s x 10
15’s x 10
22.5’s x 10, 8, 5
Going to try up the reps at the same weight next week
Chins / Bent-Over RDF’s w Plate
13 Pronated / 2.5’s x 12
7 Supinated / 2.5’s x 12
5 Supinated / 2.5’s x 12
8+1 NG / 2.5’s x 12+3
Volume PR for chins
Leaning Cable Laterals / CS T-Bar Rows
Both Volume PR’s
DB Shrugs (3s Hold) / V-Bar Pushdowns
25x12 / 35 x Reverse 21
25x12 / 37.5 x Reverse 21
25x12 / 37.5 x Reverse 28
Good pump
Fat-Grip DOH Barbell Hold:
The drop from last week is probably because I didn’t use straps for the shrugs
Time: 1:26
j4gga2
February 12, 2019, 8:44pm
1122
Wednesday 13th of February WSSB 3: Conditioning
Warm-Up:
JTS General and Sprint Warm-Ups
I timed it, this takes around 20 minutes. I don’t really mind that TBH, because I can feel the difference in my running.
Hill Sprints: 15-25% Incline
3 progressive sprints of 20ish metres
9 sprints at 70-80m
Gassed but not dead. I’m quite pleased with that, considering I had a full-blown asthma attack doing 6 runs when I got back from India.
Total: 39 minutes
