J4GGA2's Log: Becoming More Athletic

Training Training Logs
1325

Thursday 6th of June
Power Training: Hill Sprints

Warm-Up:

  • Rusin Dynamic Warm-Up

Hill Sprints: 30-40% Incline

  • 2 x 10m, progressive
  • 1 x 20m @ ~80%
  • 6 x 20m ME

Friday 7th of June
531: M2 m1 Squat

TM: 95kg

Wenning Warm-Up:

  • Seated Leg Curls: 25 x 25, 30 x 25, 35 x 25, 40 x 25
  • DB Hip Thrusts: 25 x 25, 30 x 25, 35 x 25, 40 x 25
  • Rack + Suitcase Composite KB Carry: 14kg in rack, 24kg in suitcase position x 4 x 30-40m

Squat / Chins

  • 37.5 x 5 beltless / 5
  • 47.5 x 5 / 5
  • 57.5 x 3 / 5
  • 62.5 x 5 belt on / 4
  • 72.5 x 5 / 4
  • 80 x 12 / 4

My form and brace were both trash.

SSB Split Squat / BB Good Morning:

  • 20 x 12 / 20 x 15
  • 25 x 12 / 25 x 15
  • 30 x 10 / 30 x 15
  • 35 x 9 / 35 x 15
  • 40 x 12 / 40 x 15

Had to rest-pause the split squats (6+4+2+2) on my left leg once I stopped my knee from collapsing in, so Iā€™m going to stick at this weight until I can get 12 in one set with proper form on both legs. My low back was dead too.

Iā€™m going to drop the good mornings for some good old ab wheels because right now my lower back is too fatigued and my abs/brace is too weak

Also, Iā€™m struggling getting used to squatting without a mirror, so Iā€™m going to revert to 5s PRO on squats until I feel confident with them.

1 Like
1326

Saturday 7th of June
Carries

Warm-Up:

  • Rusin Dynamic Warm-Up

10 rounds:

  • 1 hang Power Snatch: 40kg
  • 40m Snatch Carry: 40kg

I loved this, I could feel it really challenging my shoulder stability, which was exactly the training effect I wanted. Going to stick with 10x40 @ 40kg and just work on gradually reducing rest time

1 Like
1327

are these good? Would you recommend them for building muscle?

1328

Matt Wenning does. I wouldnā€™t do them unless your coach includes them though. Since I do these Iā€™ve reduced my training volume from the ā€œrealā€ workout

1329

Monday 10th of June
531: M2 m1 Press

TM: 35kg

Warm-Up:

  • Cable Row: 15x25, 20x25, 25x25, 30x25
  • Straight-Bar Pushdowns: 10x4x25
  • Bottomā€™s Up Double KB Waiter Walk: 4x4x80m

Press / Chins:

  • 20 x 5 / 5
  • 22.5 x 5 / 5
  • 27.5 x 5 / 5
  • 30 x 17 / 5
  • 0 x 0 / 2 x 4

Matched last weekā€™s reps. Eh.

SA DB Row / DB Floor Press

  • 10 x 12 / 10 x 12
  • 12.5 x 12 / 12.5 x 12
  • 15 x 12 / 15 x 12
  • 20 x 12 / 20 x 12
  • 25 x 12 / 25 x 11

Done in what felt like no time at all

1 Like
1330

Tuesday 11th of June
Power Training

Warm-Up:

  • DeFranco Gamespeed warm-up

Didnā€™t like it, back to Rusin Dynamic Warm-Up

Hill Sprints: 30-40% incline

  • 2 x 10m warm up
  • 6 x 10m ME sprints from prone
  • 3 x 20m ME from 2m jogging start

Stretched and walked home

1 Like
1331

Wednesday 12th of June
531: M2 m1 Deadlift

TM: 120kg

Warm-Up:

  • Seated Leg Curls: 25x25, 30x25, 35x25, 40x25
  • DB Hip Thrusts: 25x25, 30x25, 35x25, 40x25
  • KB Suitcase Carry: 24x4x30-40m per side

Deadlifts / Chins:

  • 0x0 / 5
  • 60 x 5 beltless DOH / 5
  • 72.5 x 3 / 5
  • 90 x 5 belt on hook grip / 5
  • 102.5 x 5 / 5
  • 115 x 8 / 4

PR at that weight but E1RM down by 20kg from last micro. Felt slow and my brace was shit. Iā€™m thinking I might go to a deload every meso (instead of every second meso) since Iā€™ve got a bunch of extra CNS stress on ā€œoffā€ days and donā€™t have the best recovery.

Barbell Rows / Barbell Glute Bridges

  • 60 x 8 / 60 x 12
  • 62.5 x 6 / 70 x 12
  • 67.5 x 6 / 77.5 x 12
  • 70 x 4 / 87.5 x 10
  • 75 x 5 Rep PR / 95 x 13 Rep PR

You know what? Even if my main lift isnā€™t moving up every session, my assistance is, and thatā€™s good enough for me.

Finished with glute, groin and hip flexor stretching

2 Likes
1332

yeah- i have to stick to the program.

1333

Very true,

More than the discipline aspect is the added recovery demand of the Wenning Warm-Ups. They may not be super intense but 100 reps of anything is bound to do something

1334

Fucken A

1 Like
1335

Thursday 13th of June
Loaded Carries

Warm-Up:

  • Rusin Dynamic Warm-Up

Farmerā€™s Carry:

  • Handle +20kg for 10 x 40m

Total time: 15 minutes, so averaging a set every 90 or so seconds. Big improvement from last workout, felt fast too

1336

Thatā€™s progression Mate, so thatā€™s good. And the deload every meso could be worth a try

1 Like
1337

Saturday 15th of June
531: M2 m1 Bench

Hip flexor, Pec, T-Spine stretch

Wenning Warm-Up:

  • Cable Rows: 15x25, 20x25, 25x25, 30x25
  • Triceps Pushdown: 5x25, 7.5x25, 10x25, 12.5x25
  • Prone ERRDFā€™s: Arms x 4 x 25

Bench / Chins:

  • 20 x 2 x 5 / 0
  • 27.5 x 5 / 5
  • 35 x 5 / 5
  • 42.5 x 3 / 5
  • 47.5 x 5 / 5
  • 52.5 x 5 / 5
  • 60 x 16 PR / 5
  • Joker: 67.5 x 3 / 25 ERRDFā€™s

Hit absolute failure on bench when I attempted a 17th on the 5+ set. Shouldnā€™t have done that. The joker felt slow so I cut it there.

Seal Row / DB Floor Press:

  • 27.5 x 12 / 5ā€™s x 12
  • 32.5 x 12 / 10ā€™s x 12
  • 37.5 x 12 / 15ā€™s x 12
  • 42.5 x 10 / 20ā€™s x 12
  • 47.5 x 8 / 25ā€™s x 12 Rep PR

Hip flexor, glute, groin stretch

2 Likes
1338

Roll of shame, unless spotters/safeties.
Depending on what you want failure is good.
For musclebuilding it should be good.
Well done man 16 reps is no joke

1339

Hahahah I got pinned and the safeties were too low. My life flashed before my eyes :joy:

1340

Thursday 20th of June
531: M2 m2 Squats

TM : 95kg

Took most of the week off for exams, was super tired before this so barely did anything

Squats:

  • 20 x 5
  • 37.5 x 5
  • 47.5 x 5
  • 57.5 x 5
  • 67.5 x 5 belt on
  • 75 x 5
  • 85 x 5

Went home

Friday 21st of June
Power Training: Hill Sprints

Lots of stretching stuff, still trying to figure out a good ankle-specific warm up

Hill Sprints from push up:

  • 2 x 10m warm up
  • 6 x 10m ME

Hill Sprints from jogging start:

  • 1 x 20m warm up
  • 3 x 20m ME

Saturday 22nd of June
531: M2 m2 Press

TM: 35kg

Glute, pec, hip flexor, lat, ankle stretching

Wenning Warm-Up:

  • Cable Row: 15x25, 20x25, 25x25, 30x25
  • Cable Pushdowns: 5x25, 7.5x25, 10x25, 12.5x25
  • Bottoms-up KB Waiter Walk: 4 x 4 x 30-40m ea

Ready to move up in weight for rows

Press / Chins

  • 0 x 0 / 6
  • 20 x 3 / 5
  • 25 x 3 / 5
  • 27.5 x 3 / 5
  • 32.5 x 16 PR / 5
  • 35 x 3 (Joker) / 5

Happy with that effort

Incline DB Press

  • 7.5 x 12
  • 15 x 10
  • 25 x 2 wayyyy too heavy, straight to
  • 20 x 4 lol weight selection not going great, straight to
  • 15 x 8 + 4 + 4 Double Rest pause

CS Incline DB Row:

  • 15 x 10
  • 20 x 10
  • 25 x 7 + 4 (followed by 4 partials) + 4 (followed by partials to failure)

Done nice and quick, rest-pause is good

Finished with pec, lat, glute, hip flexor and ankle stretching

1 Like
1341

Monday 24th of June
531: M2 m2 Deadlift

TM: 120kg

Stretching for glute, hip flexor, ankles, lats, pecs, T-Spine, then

Wenning Warm-Up:

  • Ham Curls: Same as always
  • Doubled Banded Hip Thrusts: 4 x 25
  • KB Suitcase Carry: 24x 4 x 40m ea

Deads / Chins

  • 0 x 0 / 6
  • 60 x 5 / 6
  • 72.5 x 3 / 6
  • 85 x 3 / 5
  • 95 x 3 / 5
  • 107.5 x 13 / 5

Barbell Rows:

  • 5 sets working up to 75 x 5 Rep PR

Tuesday 25th of June
Carries

Warm-Up:

  • Stretching for glute, hip flexor, ankles, lats, pecs, T-Spine, then
  • 10 double banded hip thrusts w 3s hold, then
  • Hip dynamic warm up

Farmerā€™s Carries:

  • 50kg per hand for 10 x 40m in 10:28

Need to shave ~3-4s off per rest interval to get under 10min for the full workout before upping weight

2 Likes
1342

Wednesday 26th of June
531: M2 m2 Bench

TM: 70kg

Warm-Up:

  • Wenning warm up and stretching

Bench / Chins:

  • 27.5 x 5 / 6
  • 35 x 5 / 6
  • 42.5 x 3 / 6
  • 50 x 3 / 5
  • 55 x 3 / 5
  • 62.5 x 12 / 5

No PR, oh well

Flat DB Press:

  • 15ā€™s x 10
  • 20ā€™s x 8 + 4 + 2 DRP

Underhand Seal Rows:

  • 30 x 12
  • 35 x 10
  • 40 x 8 + 3 + 3

Done. Gonna change Flat DB Press for Seated DB Press

Thursday 27th of June
Power Training: Sprints

Warm-Up:

  • 4-directional ankle contractions
  • SL Glute Bridges
  • Glute Bridges
  • Side-Lying Hip Abductions
  • Body Weight Good mornings
  • Arabesque with knee raise

Hill Sprints from prone:

  • 6 x 10m ME

Hill Sprints from jog:

  • 3 x 20m ME
1 Like
1343

Friday 28th of June
531: M2 m3 Squat

TM: 95kg

Up to 90x5 with belt, superset with 6, 6, 6, 6, 5, 5 chins

Rev Lunges:

  • up to 60 x 6 per leg
1344

Howā€™s Uni treating u mate

1 Like