J4GGA2's Log: Becoming More Athletic

Training Training Logs
1123

This morning I tried cupping therapy for the first time. Honestly, it felt really good, but looks gnarly af :joy:

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1124

Friday 15th of February
WSSB 3: Max Upper

Wenning Warm-Up Circuit:

  • Wide LPD’s: 29x3x25, 22x25
  • Rope Pushdowns: 20x25, 15x3x25
  • Flat DB Bench (Mid-Range): 10’s x 4x25

This was actually awesome. I was expecting to feel drained, but ended up feeling energised despite a poor night’s sleep

Floor Press: ss 20 Band Face-Pull-Aparts

  • 20x5
  • 40x5
  • 50x3
  • 60x3
  • 65x3
  • 70x4 PR

Happy with that

DB Floor Press / SA DB Row to Chest

  • 20’s x 20 PR / 22.5x15
  • 20’s x 17 / 25x15

CS DB Row / Face Pulls

  • 20’s x 12 / 40x12
  • 25’s x 10 couldn’t get full ROM / 40x12
  • 22.5’s x 12 perfect / 40x12

Rope Hammer Curls / Barbell Shrugs

  • 30x2x12 / 60x2x12
  • 25x12 / 60x15

Gassed so went pretty easy on the shrugs

2 Likes
1125

Nice man, knocking it out. :+1:t3:

1 Like
1126

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Attended an awesome seminar with Z himself today, and got to try out some events for the first time.

Log Clean + Press: Managed a really shitty double with a 50kg 10inch log. That thing is tough

Conventional Deadlift: Didn’t go too heavy, beltless triple at 100, but Z said my form was “perfect”. Chuffed with that

Stones: Managed to pick, lap and load a 70kg stone to 1.2m. Gave it several attempts loading to 1.4m but barely missed.

Super happy, apart from the bad picture

1 Like
1127

Sidenote, Z isn’t as big as I expected :joy:, but his forearms are insane

1128

That’s super cool

1 Like
1129

Monday 18th of February
WSSB 3: Max Lower

Trained at a proper gym today (I’m looking around Brisbane for something a bit more performance-focussed), so spoilers, great session.

Wenning Warm-Up:

  • Good Mornings: Bar x 4 x 25
  • Crunches: Bodyweight x 4 x 25
  • Frog Pumps: 15kg Dumbbell x 4 x 25

3-ct Pause Deadlift off Floor:

  • 60 x 3
  • 80 x 3
  • 90 x 3
  • 100 x 3 belt on
  • 110 x 3
  • 120 x 3 PR

Somewhat shocked myself with this one. Had some cat-back, but still super happy.

Barbell Rev. Lunge / Barbell RDL:

  • 50 x 3 x 10 PR / 60 x 3 x 12

Really took it pretty easy on the RDL’s, but they served their purpose.

Abs Circuit: 2 rounds

  • Kneeling Ab Wheels: 10
  • RKC Planks: 3 x 10s
  • McGill Curl Ups: 5 per side
  • Supermans: 6x10s

Abs were smoked, and so was I.

2 Likes
1130

Tuesday 19th of February
WSSB 3: Rep Upper

Warm-Up:

  • T-Spine Foam Rolling

Wenning Warm-Up:

  • Wide LPD’s: 22.5 x 4 x 25
  • Rope Triceps Pushdowns: 15 x 4 x 25
  • Seated DB Shoulder Press: 10’s x 4 x 25

I didn’t realise how badly this fatigued my pressing, but found out pretty soon…

High-Incline DB Press:

  • 15’s x 10 this “warm-up” only had 1-2 reps in the tank
  • 20’s x 8, 7, 8

At least the effort was there

Chins / Bent-Over RDF w Plates:

  • 11 Pronated / 2.5’s x 12
  • 11 Supinated / 2.5’s x 15
  • 10+1 NG / 2.5’s x 15

Leaning Cable Laterals / CS T-Bar Rows:

  • 7.5 x 2 x 12 / 22.5 x 2 x 12
  • 7.5 x 2 x 12 / 20 x 2 x 12

Nailed the MMC on the last two rowing sets

DB Shrugs w 3ct pause / V-Bar Tricep Pushdowns Rev. 21’s:

  • 30’s x 3 x 10 w straps / 37.5 x 2 sets, 35 x 1 set

Fat-Grip DOH Barbell Hold:

  • 40kg for 40s, 80s rest, 35s

Finished with the Super D Low-Back Protocol

All up 1:23

1131

Wednesday 20th of February
wSSB 3: Conditioning

Warm-Up:

  • JTS General and Sprint Warm-Ups

Hill Sprints: 15-25% Incline

  • 3x15m progressive
  • 10x70-80m

It was something like 36 Celsius (100+ Farenheit) so this was such a mental grind. Finished though

1132

Thursday 21st of February
WSSB 3: Dynamic Lower

Sick today, didn’t have much in me

Wenning Warm-Up:

  • Landmine Goblet Squat: +10 x 4 x 25
  • Good Morning: Bar x 4 x 25
  • Standing Cable Crunch: 40 x 4 x 25

Power Clean from Pin Below Knees:

  • Work up to 60 x 8 x 1 EMOM

Trap Bar Farmers’ Carry: drop turn every 15m

  • +40 x 90m
  • +75 x 30m

Was supposed to do 90m for both, but it felt heavy af

1 Like
1133

Friday 22nd February
WSSB 3: Max Upper

Felt a bit better today, but still sick

Wenning Warm-Up:

  • Cable Rows: 30 x 4 x 25
  • Double-Handle Pushdowns: 20 x 4 x 25
  • NG Flat DB Press: 12.5’s x 4 x 25

Floor Press: ss 15 Band Face Pull-Aparts

  • 20x10
  • 40x5
  • 50x3
  • 60x3
  • 70x3
  • 75x0 not sure what happened there, the prior set wasn’t too bad

DB NG Floor Press / SA DB High Row

  • 20’s x 25 PR / 20 x 15
  • 22.5’s x 2 x 12 / 20 x 2 x 15

I think for this session my capacity through the heavier weights was dropping off really sharply. I struggled to stabilise these and the barbell floor presses.

Barbell Rows / Face Pulls:

  • 50 x 3 x 10 / 40 x 3 x 12

My low back is definitely limiting me on the rows

Overhead Shrugs / Arm Blaster EZ Curls

  • Bar x 3 x 15 / 20 x 10, 10, 12

I LOVED the overhead shrugs. I could feel them in my upper and middle traps and all around the shoulder girdle. Definitely keeping those in.

Using the arm blaster made me look huge :joy:

Time: 1:13

1134

You’ve answered it yourself

Take it easy when you’re sick, IF you have to workout

1 Like
1135

Still training, but still sick. I should really see a doctor at this point. It’s nothing terrible, I’m just producing a lot of mucus and coughing/wheezing a lot when exerting myself. Thus, been skipping conditioning.

In other news, I’m switching to Krypteia. Uni is way busier/harder than I expected and I can’t afford the six one-hour long sessions per week anymore to get all my strength, conditioning and hypertrophy stuff in.

Had my first workout today and loved the training effect

2 Likes
1136

I’ve been under the same spell, cough a lung up anytime I do anything that requires a little bit of exertion.

2 Likes
1137

Get better soon man

1138

Asthma gang
Asthma gang
Asthma gang
Asthma gang
Asthma gang
Asthma gang
Asthma gang
Asthma gang

1 Like
1139

Cheers mate

1140

Luckily, you only need to breathe once to pull a 505 single.

2 Likes
1141

Thursday, 28th of February
Krypteia: P1W1 DL

Warm-Up:

  • Hip and Chest Dynamic Warm-Ups
  • 4x25 BPU’s

15 minutes

Main Work: DL

  • 45 x 5 off blocks
  • 55 x 5 off blocks
  • 65 x 5
  • 72.5 x 5 belt on
  • 82.5 x 5
  • 92.5 x 5
  • 72.5 x 5 x 5

Krypteia Assistance

  • Pull-Ups: Bodyweight x 3 x 10
  • CS DB Rows: 20’s x 3 x 10
  • Dips: Bodyweight x 5 x 10

30 minutes

Face Pulls:

  • 25 x 5 x 20

7ish minutes

All up: 53 minutes

1142

Saturday 2nd of March
Krypteia: P1W1 Bench
TM: 65kg

Warm-Up

  • A1: Wide LPD: 22.5x4x25
  • A2: Straight Bar Triceps Pushdowns: 25x4x25
  • A3: NG Low Incline DB Press: 10’s x 4x25
  • B1: Med Ball Chest Throw: 4kg x 5x3
  • B2: Face Pulls: 25x5x20

Time: 21 minutes

Main Work: Bench

  • 25x5
  • 32.5x5
  • 37.5x5
  • 42.5x5
  • 47.5x5
  • 55x5
  • 42.5x5x5

Krypteia Assistance:

  • DB RDL + Shrug: 25s x 6x10
  • DB Goblet Squat: 35x5x10

Time: 25 minutes

Well under the 45 minute target Jim sets. Definitely sucking wind and sweaty afterwards, but I can probably stand to push the assistance harder.

1 Like