J4GGA2's Log: Becoming More Athletic

Training Training Logs
1505

Thursday 26th of September
Day 37

Warm-Up: 2 rounds

  • 8 KB Bottoms-Up Presses
  • 5 KB Windmills
  • Thoracic extension rolling

Bench Press:

  • 20 x 10
  • 30 x 6
  • 40 x 5
  • 50 x 5
  • 60 x 5
  • 70 x 5

Felt soooo good benching normally again

2 block decline Push-Ups / Seated Rows

  • 13 / 63 x 10
  • 9 + 5 flat / 63 x 10

DB Lateral Raises / Seated Rows

  • 3’s x 15 / 57 x 10
  • 3’s x 13 / 57 x 10
  • 3’s x 12 / 52 x 10

Supinated Lat Pulldown / Scap Pull-ups:

  • 48 x 12 / 10
  • 48 x 8 / 10
  • 43 x 9 / 10

Less than an hour

1506

Friday 27th of September
Day 38

Mobility:

  • Multi-directional lunges: 3 rounds

Warm-Up: 2 rounds

  • Hollow body rocks: 15
  • Renegade Rows: 10’s x 10
  • Copenhagens: 10 per leg

Right leg SL broad jump into vertical jump / Left leg sprinter jumps

  • 5 x 3 / 5 x 5

Slowly feeling my left leg getting better at absorbing force. I’ve been doing those sprinter jumps for a few days now

CL DB Single-Leg RDL / TKE’s

  • 15kg x 4 x 10 / 3 x 20

KB Goblet Lateral Split Squat / Left Leg Leg Extensions

  • 10kg x 3 x 10 / 25 x 3 x 10

ROM for the split squats was shorter (by necessity) for my left leg.

CS DB Rows:

  • 20s x 3 x 12

Single-Arm KB Waiter’s Carry

  • 8kg x 160m, 160m, 80m (400m total)

All up around an hour

1507

Hows the knee man?

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1508

Getting a lot better, I have nearly full range and have started doing a lot of strengthening for it. Unfortunately, it’s still too weak for me to lunge or squat to depth comfortably

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1509

Keep grinding man

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1510

Saturday 28th of September
Day 39

Warm-Up:

  • KB Windmills: 6kg x 2 x 5
  • BU KB Press: 6kg x 2 x 10

Limited ROM for the right windmills, worked on lengthening right TFL, lats and thoracic rotation

Standing DB Press

  • 10s x 12
  • 15s x 13
  • 15s x 10
  • 12.5s x 12
  • 12.5s x 9 + 10s x 3

Goal is 4 x 12-15 at straight weight

Front Plate Raises / Pull-Ups off Mono

  • 10kg x 4 x 12 / 4 x 8

CG Seal Rows / Overhead Shrugs

  • 40 x 3 x 12 / Bar x 3 x 15

Prone YTW’s / Prone Handcuffs

  • 15 each / 10
1 Like
1511

Hey getting some solid workouts in lately. Great.

Good to read your knee is getting better.

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1512

Cheers for the kind words :slight_smile:

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1513

Monday 30th of September

Warm-Up: 2 rounds

  • Standing Ab Wheels: 10
  • Pallof Alphabet: 1 per side
  • Copenhagens: 20 per side

Mobility:

  • Lunge matrix: 3 rounds

Beltless SLDL:

  • 60 x 8 DOH
  • 75 x 6
  • 90 x 4 hook
  • 105 x 4
  • 120 x 4

IL DB RFESS:

  • 15s x 3 x 10

GHR’s

  • 3 x 8-10

SA DB Rows / Forward Sled Drag

  • 30 x 4 x 8 / +80kg x 4 x 40m

Seal Shrugs

  • 25 x 3 x 20
1514

Wednesday 2nd of October

Hamstrings are hella sore from Monday

Mobility:

  • Dowel T-Extension
  • Lateral line stretch

Warm-Up:

  • Bottoms-Up KB Press: 6kg x 3 x 10

Conventional Bench

  • 20 x 10
  • 30 x 8
  • 45 x 4
  • 62.5 x 4
  • 75 x 3

Wanted 4 but lost the bar forwards

Feet-Elevated on large block push-ups / Seated Rows

  • 2 x 15 / 63 x 2 x 10

DB Lateral Raises / Seated Rows

  • 3’s x 3 x 15 / 63 x 3 x 10

Supinated Lat Pulldown / Scap Pull-Ups

  • 48 x 3 x 12 / 3 x 10

Straight-Leg Forward Sled Drag / Band Pull-Aparts

  • +20kg x 2 x 200m / 2 x 15

Just wanted to get some blood in my hammies to try and get rid of some soreness. Didn’t really help

1515

Friday 4th of October
DE Lower

Warm-Up:

  • Breathing drill
  • Segmental rolls
  • Quad foam rolling
  • Core circuit

4-Directional SL Jumps:

  • 2 x 3 alternating legs

Left leg box drop / right leg depth jump

  • 2 x 5 / 2 x 3

CL DB SLRDL / Single KB Lateral Lunge

  • 20kg x 3 x 6 / 14kg x 3 x 10

Pendlay Rows

  • 50 x 4 x 8

Also did some rear delt stuff, tempo goblet squats and banded TKE’s

1 Like
1516

Saturday 5th of October
RE Upper

Warm-Up:

  • Rhomboids Lacrosse smash
  • Numerous lat stretches + releases
  • Quad foam rolling
  • Bottom’s Up KB Presses: 8kg x 10, 8, 8, 8

Standing DB Press

  • 12.5’s x 3 x 12
  • 10’s x 14

God I suck at these

Front Plate Raises / Pull-Ups off Mono

  • 10kg x 15, 15, 13, 13 / 4 x 9

Incline Prone DB Shrugs / Overhead Shrugs

  • 10’s x 4 x 15 / 30 x 3 x 15

SA Bottoms-Up KB Carry:

  • 6kg x 80m
  • 4kg x 80m, 120m

My left shoulder has been super unstable since I started releasing left lats, teres, Rhomboids and traps. Huge asymmetry

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1517

But what is sumo bench

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1518

Bench with straps, wide grip and a wicked set up

1519

Tuesday 8th of October
ME Lower

Running on 4.5 hours sleep and fasted for this. Promised to spend all afternoon and evening with the missus.

Core Circuit: 2 rounds

  • 10 Standing Ab Wheels
  • 8kg x 80m Single KB Waiter Walk
  • 15 Copenhagens
  • 20 TKE’s

SLDL:

  • 60 x 5 DOH
  • 80 x 5
  • 95 x 3
  • 110 x 3 Hook
  • 125 x 2 x 1

Was supposed to get a triple at the top weight, but just couldn’t manage it today. Got a nice strain-y single though.

CL DB BSS / x-3-5-0 SL Hamstring Curl

  • 15kg x 3 x 12 / 20 x 4 x 8

Ran out of time, had to get to uni

1520

I sense ur priorities are fooked. But actually how is things?

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1521

Chains and bands > holding hands

Things are really good for me right now. I’ve been falling pretty deep into the whole anatomy + biomechanics rabbit hole, I really think I’ve found my niche. So yeah, uni hardly feels like work which is awesome.

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1522

That’s awesome to hear. Any ideas to take it into a career?

1523

Well I mean studying physiotherapy doesn’t prepare you for much else than physiotherapy. But I’ve been thinking about dropping the post-grad medicine and just specialising in sports physio. I’d like to work with rugby players

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1524

Went out to all-you-can-eat sushi last night. $28 for $57 worth of sushi (13 plates)

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