J4GGA2's Log: Becoming More Athletic

Training Training Logs
1245

It’s pretty monotonous, especially since I can’t increase in the first phase. I like a bit more variation

1246

Saturday 27th of March
Krypteia: P2 W2 C1 Bench

TM: 65kg

Warm-Up:

  • Agile 8
  • A1: Face Pulls: 35 x 2 x 15
  • A2: Hands-Elevated Plyo Push-Ups: 2 x 5

Bench:

  • 25 x 5
  • 32.5 x 5
  • 40 x 5
  • 45 x 5
  • 52.5 x 5
  • 57.5 x 5
  • 45 x 10, 10, 8+2, 10, 10

Krypteia Assistance:

  • DB RDL + Shrug: 30’s x 15, 15, 12, 12, 12, 15
  • Goblet Squat: 40 x 15, 15, 12, 10, 10

Ded

43 minutes

1247

Did the DL workout didnt log it

1248

Wednesday 1st of May
Krypteia: P2 W3 C1 Squat

TM: 85kg

Warm-Up:

  • Agile 8 2.0
  • A1: BPA Complex: 2 sets
  • A2: Broad Jumps: 2 x 5

Squat:

  • 35 x 5
  • 42.5 x 5
  • 50 x 5
  • 65 x 5
  • 72.5 x 5 belt on
  • 80 x 5
  • 65 x 5 x 10

This became far more mental than physical

Krypteia Assistance:

  • Chins (Various Grip): 6 x 5+5 Cluster
  • Dips: 5 x Failure

Slowed down my dips and kept them strict, felt good

Time: 45-50minutes, not great

BFPA’s: 2 x 25

The pump in my upper right rotator cuff/teres region was and still is ridiculous

1 Like
1249

Friday 3rd of May
Krypteia: P2 W3 C1 Bench

TM: 65kg

Warm-Up:

  • Agile 8 2.0
  • A1: BPA Complex: 2 sets
  • A2: Med Ball Chest Throw: 4 x 2 x 5

Bench:

  • 25 x 5
  • 32.5 x 5
  • 40 x 5
  • 50 x 5
  • 55 x 5
  • 62.5 x 5
  • 50 x 10, 10, 8+2, 5+5, 6+4

Krypteia Assistance:

  • DB RDL + Shrugs: 30’s x 2 x 15; 35’s x 4 x 10
  • DB Goblet Squats: 40 x 15, 10; 45 x 3 x 10

Time: 40 minutes

4x25 BFPA

2 Likes
1250

Sunday 5th of May
Krypteia: P2 W3 C1 Deadlift

TM: 110kg

Warm-Up:

  • Agile 8 2.0
  • A1: BPA Complex: 2 sets
  • A2: Underhand Vertical Med Ball Toss: 4 x 2 x 5

Deadlift:

  • 45 x 5 DOH
  • 55 x 5
  • 65 x 5
  • 82.5 x 5 belt on, hook grip
  • 92.5 x 5
  • 105 x 5
  • 72.5 x 5 x 10 DOH

Krypteia Assistance:

  • Chins (Various Grips): 2 x 10, 3 x 5+5, 5+3+2
  • Dips: 3 x 15, 2 x 12

Did dips with an even slower tempo and a pause at the bottom. I feel like I lose my shoulder position very easily on dips

Time: 38 minutes

Stretching

4 x 25 BPA’s

1 Like
1251

You must be gassed out getting through that much work in 38 minutes.

1252

Well, I’m ditching Krypteia

@liftangryordie500 is gonna kill me :worried:

Monday 12th of March
BBB: W1 C1 Squat

TM: 90kg

Warm-Up:

  • Rusin Hip Dynamic Warm-Up
  • BPA Complex: 2 sets

Squat:

  • 35 x 5
  • 45 x 5
  • 55 x 5
  • 57.5 x 5 belt on
  • 67.5 x 5
  • 77.5 x 14 PR
  • 57.5 x 5 x 10

Core Work (ss with supplemental)

  • KB Suitcase Carry: 24kg x 5 x 60m per side
2 Likes
1253

At least you set a PR.

2 Likes
1254

I’m imagining a long exasperated sigh, a rubbing of the brow and shaking of the head before a begrudging “at least…”

1255

Hey, at least you set a PR. Now set more of them and it doesn’t matter what program you follow.

1 Like
1256

Hahaha cheers mate

Honestly, I mostly changed because I was sick of fives

And goblet squats

Fuck Goblet Squats

1 Like
1257

Haha. They do suck. I think they’re pointless, but what do I know? half the time I cant squat within 85% of my max lol

1 Like
1258

In fairness, my quads blew up and squat technique felt on point, it’s just ridiculously misreable holding a Dumbbell that weighs 60-70% of my TM in the goblet position

2 Likes
1259

That’s part of the fun, buddy.

1 Like
1260

Tuesday 14th of May
BBB: W1 C1 Press

TM: 32.5kg

Went fuck it and set my TM to the absolute lowest possible weight. My press always plateaus out pretty quickly, so it’s time to give myself a ridiculous amount of leeway.

Warm-Up:

  • Rusin Dynamic Warm-Up (Chest & Shoulder focus)
  • BPA Complex: 2 sets

Press:

  • 20 x 5
  • 25 x 5
  • 27.5 x 20 + 6
  • 20 x 5 x 10

Set a goal for 20 on that PR set and got it without too much struggle. Racked the bar, but, after a few breaths, I decided to get some more reps.

~26 reps is certainly room to grow

BBB Assistance: ss w supplemental

  • SA DB Rows: 20 x 3 x 15, 25 x 10

Other Assistance:

  • EZ Curls: +10kg x 10, 10, 10
  • Straight Bar Triceps Pushdowns: 25 x 3 x 15
1 Like
1261

Oh shit! On that boring but big train! :muscle:

How’s it all coming along bud?

1262

Yeah mate all good so far. I certainly appreciate the lack of nausea every time I train :joy:

1 Like
1263

Thursday 16th of May
BBB: W1 C1 Deadlift

TM: 115kg

Warm-Up:

  • Rusin Dynamic Warm-Up
  • BPA Complex: 2 sets

Deads:

  • 60 x 5 DOH, beltless
  • 70 x 5
  • 75 x 5 Belt on, hook grip
  • 87.5 x 5
  • 97.5 x 15 PR
  • 65 x 5 x 10 DOH

Had a couple in the tank but my hook grip slipped

BBB Assistance: SS w supplemental

  • Standing Pallof Presses: 5 x 5 x 5s Pause
2 Likes
1264

Another PR? Goddamn! This is what I’m talking about…

1 Like