J4GGA2's Log: Becoming More Athletic

Training Training Logs
101

1’s Week: Cycle 2
Squats

Mobility:

  • 1 set of Ankle Mobility per Leg
  • 2 sets of Shoulder Mobility complex w/ Band
  • Lazy Lifter

Warm-Up:

  • 20x5/30x5x2/37.5x5x2/45x5 Took a while to get into the groove with the changed technique
  • 3x5 Med Ball Push Press/Throws

Squats:

  • 57.5x5
  • 65x5
  • 72.5x5
  • 77.5x3 (Joker @ 103% TM, quite a bit slower than I would have liked)

Deadlifts, FSL

  • 67.5x5x5, EMOM

Assistance:

  • Took it easy today and did 3 RPE 7-8.5 sets of back extensions and leg raises to bar

Conditioning:

  • 5x20s High-Resistance Cycle Sprints, 40s rest

Time: (Excluding Mobility):
1:04:32

1 Like
102

On a side note, I’m probably going to start trying to fix up my body comp a bit. I’ll do something similar to what I read in a Staley article. Basically alternate 7 weeks on a ~250kcal surplus, 1 week of maintenance, 7 week on a ~250kcal deficit and 1 week of maintenance, then repeat.

I guess I’m part of the T-ransformation challenge then?

EDIT: Yep, just joined in on the challenge. RELEASE THE FLAB

2 Likes
103

1’s Week: Cycle 2
Bench

TM: 57.5kg

Mobility:

  • 1 set Ankle Mobility per leg
  • 2 sets Shoulder Mobility Complex w/ Band
  • Lazy Lifter

Warm-Up:

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

Bench:

  • 42.5x5
  • 50x5
  • 55x5
  • 60x4 (Joker, 9.5-10 RPE)

Press, FSL:

  • 30x5x5, EMOM

Assistance:

  • Incline Palms-In DB Press: 2x10; 15kg each hand
  • One Arm DB Rows: 2x10; 17.5kg each hand
  • Ez-Bar Curls: 2x15; Bar plus 10kg
  • Ez-Bar Skullcrushers: 2x15; Bar plus 10kg

Conditioning:

  • 1 Cycling Tabata (8 rounds, 20 on/10 off)

Joker Set

Time (Excluding Mobility):
1:01:24

1 Like
104

1’s Week: Cycle 2
Deadlifts

Mobility:

  • Ankle and Shoulder Mobility
  • Lazy Lifter

Warm-Up:

  • 35x5/45x5/55x5 DL
  • 3x5 Backward Med Ball Toss

DLs:

  • 67.5x5
  • 77.5x5
  • 85x5
  • 95x3 (Joker)
  • 105x3 (Joker, Uggo Last Rep)

Squat, FSL:

  • 57.5x5x5, EMOM

Assistance:

  • None, feeling smashed

Conditioning

  • 10 minute fast treadmill walk (took it easy, feeling smashed)

Time (Excluding Mobility)
56:10

Notes:

  • It has been a crazy week. Not much sleep, tons of exam stress and very little time to relax. Overall, this workout felt like sh*t and i expect tomorrow’s will as well.
105

Woke up at 77kg. Still feeling tired as hell but better get ready to train

106

1’s Week: Cycle 2
Press

Press TM: 40kg

Mobility:

  • Ankle and Shoulder Mobility
  • QL/Erectors roll with trigger ball
  • Lazy Lifter

Warm-Up:

  • 20x5/25x5 Press
  • 3x5 Med Ball Push Press/Throw

Press:

  • 30x5
  • 35x5
  • 37.5x5
  • 40x5 (Joker)
  • 42.5x3 (Joker, RPE 9.5-10. Bar completely stopped about halfway through the rep, but managed to push through)

Bench, FSL:

  • 42.5x5x5, EMOM (technically, not 5x5. Triceps were fried and I had to rest pause the last two sets. Still finished in 5 minutes though)

Assistance:

  • Seated DB Shoulder Press: 3x10; 12.5kg each hand, ss with
  • Face Pulls: 3x15; 25kg
  • EZ-Bar Skullcrushers: 10kg on the bar; 3x10, ss with
  • Face Pulls: 3x15; 25kg

Conditioning:

  • Screw it, I miss my power cleans. 10x3 EMOM Power Cleans from rack; 40kg

Time (Excluding Mobility):
56:54

1 Like
107

As part of the recomp plan I will be changing my eating fairly radically. Anabolic diet was good (and either ways I’ve bastardised it by now), and I had had results but I want to try something quite different, so I’m giving Clay Hyght’s “MCD” (glorified carb cycling a go).

Seeing as I’m eating 150+g carbs from oats and berries around my workouts already, this shouldn’t be too big of a change.

108

7th Week Deload
Squats

TM: 75kg

Mobility:

  • Ankle and Shoulder Mobility
  • Lazy Lifter

Warm-Up:

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

Squats:

  • 52.5x3
  • 60x3
  • 67.5x1
  • 75x1

Assistance:

  • 30 total dips and pull-ups
  • 35 ab wheels (15 on feet, 20 on knees)

Time (Excluding Mobility):
50:34

Notes:

  • I’m dedinitely doing Ab Wheels wrong, i feel a crazy amount of torque through my spine right between the shoulder blades and it ends up fairly sore after a few sets. Will stick to leg raises
1 Like
109

Yeah, that’s not right. How are you doing them?

110

Idk… like an ab wheel i guess? I try my best to keep my shoulders packed and my spine neutral. Is that right?

1 Like
111

I suppose? I honestly never thought about my shoulders when using the ab wheel. I just focus on keeping my midsection as stiff as possible the whole time.

112

Ill film a set on thursday if you wouldn’t mind checking it out?

1 Like
113

Easy as

1 Like
114

7th Week Deload:
Bench

Mobility:

  • As always, ankles and shoulders, followed by
  • Lazy Lifter

Warm-Up:

  • 22.5x5/27.5x5/35x5 Bench, ss with
  • 3x5 Med Ball Chest Throws

Bench:

  • 40x3
  • 45x3
  • 52.5x1
  • 57.5x1 absolutely flew

Assistance (50 reps per category):

  • 5 circuits of:
  1. 10 Seated DB Shoulder Presses: 15kg for all 5 sets
  2. 10 One Arm DB Rows: 17.5kg for 1st set, 20kg for all others
  3. KB Swings: Two warm-ups (8-12 reps) at 12kg, 12kg for 25 reps, 20kg for 15 reps, 24kg for 10 reps

Time (Excluding Mobility):
40:34

1 Like
115

Woke up at a smidge under 76kg. Not looking too bad, but as always pretty bloated around the hips

1 Like
116

7th Week Deload
Deads

Mobility:

  • Thoracic Rotation/Extension
  • Ankles n Shoulders
  • Lazy Lifter

Warm-Up:

  • 35x5/45x5/55x5 deads, ss with
  • 3x5 Backward Med Ball Toss

Deads:

  • 62.5x3
  • 72.5x3
  • 80x1
  • 90x1 (eeeaaaasy)

Assistance:

  • Didn’t really count reps. Chose my exercises and weight and got in stuck until I felt I had done what I needed
  • Cable Tricep Pushdowns: 35kg I think for 4 sets of 8-12 ish reps
  • Chest-Supported DB Rows: 15kg per arm for 4 sets of 8-12 ish reps
  • Barbell Suitcase Holds: 40, 47.5, 42.5, 42.5, aiming for 30s per hold

Time (Excluding Mobility):
48:34

1 Like
117

7th Week Deload
Press

Mobility:

  • Thoracic Extension/Rotation
  • Ankles and Shoulders
  • Lazy Lifter

Warm-Up:

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

Press:

  • 27.5x3
  • 32.5x3
  • 35x1
  • 40x1 (not as easy as I hoped. Also my forearms have been super tight so the rack position wasn’t as strong as it should have been)

Assistance:

  • S1: 4x8-10 Seated DB Press: 15kg per hand
  • S2: 4x5 Pull-Ups
  • S3: 4x5-8 Goblet Squats: 40kg (Hard as)
  • Then, 2x 1/2/3/4/5 Pull-Up Ladder ss with some hip mobility

Time (Excluding Mobility):
43:07

EDIT: 77.5kg this morning. Water retention? Too much shit? Who knows

1 Like
118

Conditioning
Barbell Complex

Mobility:

  • Ankles, Shoulders
  • Lazy Lifter

Warm-Up:

  • Cleans from Hang: 40x1, 40x1, 47.5x1, 47.5x1, 55x1, 55x1
  • Complex: 20x5, 25x3

Complex:

  • AMAP in 15 minutes of, 30kg:
  • Rows x 5
  • Power Cleans x 5
  • Front Squats x 5
  • Presses x 5
  • Squats x 5
  • Good Mornings x 5

Finished 5 sets

Time (Excluding Mobility):
23:34

1 Like
119

Woke up a smidge over 77kg

1 Like
120

77kg on the dot this morning.

3’s Week: Cycle 3
Squats

TM: 80kg

Mobility:

  • Thoracic Rotation/Extension
  • Ankle and Shoulder Mobilisation
  • Lazy Lifter

Warm-Up:

  • 32.5x5/40x5/47.5x5 Squats, ss with
  • 3x5 Vertical Jumps

Squats:

  • 55x5
  • 65x5
  • 72.5x5
  • 80x3 (+10%)
  • 87.5x1 (+10%)

Deadlifts, FSL:

  • 60x3
  • 67.5x5x5

Assistance, circuit style:

  • Push: 6x5, 2x2/3/5 Dips (50 total)
  • Pull: 6x5, 2x2/3/5 Pull-Ups (50 total)
  • Core: 6x10 Back Extensions, 1x15 Ab Wheel (75 total)

Time (Excluding Mobility):
1:03:38

1 Like