J4GGA2's Log: Becoming More Athletic

Training Training Logs
1525

Fat cunt

2 Likes
1526

Thereā€™s probably opportunities to get a feel for it right now and if you choose to continue on that path will serve you well like volunteering or participating in the target industries:

Like check this out: Sports Trainer Course (might not even be necessary being a physio student) > Local Rugby Club > Get Experience (might just be free massages but meh) Builds Network/Contacts > Profit in Life Gains

1 Like
1527

Not to flex butā€¦

Got it

Doing it, also doing some volunteer S+C stuff with their younger players

1 Like
1528

Lol k. Whatā€™s the next level up from this? Network? Semi-pro club? You could set yourself up nice. Good luck

1529

For the sports medic stuff they basically over time just get you to cover more competitive matches. Most of the players I deal with now are below 15. For the S+C stuff itā€™s a similar deal

1530

Cheers mate, appreciate it

1531

Wednesday 9th of October
ME Upper

Warm-Up:

  • Clavicular Pec Major and Pec Minor release
  • Lateral Line Stretch
  • Scapular Wall Slides

Bottoms-Up KB Press:

  • IL Half-Kneel: 6kg x 10
  • CL Half-Kneel: 6kg x 10
  • Standing: 6kg x 6

Bench:

  • 20 x 2 x some
  • 40 x 2 x some
  • 50 x 3
  • 60 x 2
  • 70 x 2
  • 75 x 1
  • 77.5 x 3

Nearly lost the bar down towards my toe again. Proud of that grind.

1 block feet elevated push ups / SA Cable Row

  • 19, 8, 6 / 20.4 x 3 x 10

Also did some incline Prone shrugs in there, didnā€™t count reps or weight though

DB Lateral Raises / Prone Y-Raises

  • 5ā€™s x 10, 10, 8 / Arms only x 3 x 20

Supinated LPD / Single-Leg Hamstring Curl

  • 48 x 13 / 24 x 10
  • 48 x 13 / 29.5 x 10
  • 38 x 13 / 34.5 x 6

3-0-3-x Low-Bar Squat:

  • 40 x 2 x 5

Going to ā€œEasy Strengthā€ my way back into squatting now that my knee is cleared. Each session will finish with a fairly easy 2 x 5 with slow tempo to see how Iā€™m going.

Going to be progressing from Low-Bar to high-bar to front-squat to front Squat with a heel before Iā€™d feel comfortable pushing loading. The knee doesnā€™t love deep flexion, so Iā€™ll be starting as hip-dominant as possible.

1532

Saturday 12th of October
Deadlift Party

My gym was hosting a fundraiser deadlift party to send a PL team of kids with disabilities to Nationals. Everyone was dressed up so I donned an orange bedsheet as Mowgli

Beltless Deadlifts:

  • 60 x 5 DOH
  • 70 x 3
  • 80 x 1
  • 90 x 1 hook
  • 100 x 1
  • 120 x 1
  • 130 x 1
  • 140 x 2 x 1 PR
  • 150 x 1 PR

Let my form get way too sloppy, but I really wanted today to be the day to go for a PR

Messed around with log press, axle deadlifts and coin box deadlifts

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received_11697577398809683024Ɨ4032 934 KB

140kg:

150kg:

3 Likes
1533

Okay that 150kg looked really easy and was beltless!! Good work.

1 Like
1534

Cheers mate! What kind stuff do you like to go about strengthening your Erectors? I really think itā€™s time I started doing back extensions

1535

My lower back strength and size exploded from giant sets that focus on lower back and hamstrings. Also you probably need to strengthen your core more, alot of the times a weak lower back isnt the problem during deadlift. Its bracing and core strength. Lower back gets worked indirectly from a lot of exercises.

It goes like this
Paused deadlift Ɨ2 (Deficit usually, Or can be a snatch grip dead or regular deadlift)
Regular Ɨ4
Ɨ6 leg curls
Ɨ8 Back extensions (Progress to weighted)
The deads just fatigue the back+ lower back in general, and leg curls fatigue the hamstrings so you use your lower back more on back extensions

For 5 rounds. This will destroy you and build a bulletproof lower back. Be cautious of weight used, it will fatigue you fast. Start off with 60% of 1rm for deadlifts and progress from there. Should really boost your deadlift as well. Dont do this for more than a few weeks in a row, Perhaps do it as part of accumulation before an intensification phase where personally Iā€™d move on to cluster deads and deficit deadlifts with some heavier weight, It will prepare you for lifting heavier loads as well

Also: Yoke: Having hundreds of kgs on your back builds the lower back from the sheer weight its supporting.

Deficit deadlifts: These build the lower back great also

Romanian deadlifts

Reverse hypers

Heavy front squats

GHR or back extension: Technique is key here, dont rush reps.

Atlas stones

High frequency squatting (3 times a week+ built my erectors but probs because my technique sucked and I used my lower back too much lol)

Specialty squat bars like the cambered spider bar: Really difficult variation and the weight will swing if youā€™re not staying tight. Taxes the lower back alot.

I guess alot of strongman events build your erectors lol. Any carry where you have to pick up a weight and carry it as well because of the constant time under tension on the lower back. So I guess its hit indirectly. Basically my lower back muscles are thicc.

Probs more stuff but I cant think of much more

2 Likes
1536

Damn mate thatā€™s a super in-depth response. Cheers

Iā€™m gonna bring back wenning Warm-Ups to bring up my hamstrings and lower back. Doing that with conjugate Iā€™ll be able to rotate through a lot of those variations.

My bracing SUCKS on deadlifts, just gotta keep practicing

1 Like
1537

Depends lol. Sometimes less is more with squats deads and variations being enough and extra work being unnecessary and taking away from recovery for little benefit.

1538

Therein lies your issue man. Iā€™ve been doing mcgill big 3 everyday like Ɨ2 a day and has helped massively to use and activate my core. Helps with back pain too

1539

Hey dude - you switched the videos, just to let you know. Good work, though.

Also, on heavy pulls - push your stomach all the way the fuck out, and try to shit yourself. Your eyes should be on fire, and your neck should bulge. Ideally, if youā€™re grinding out a pull, youā€™ll feel your pecs working in conjunction with your lats to keep you pulling back and up. Get your shoulders behind the bar, and start squeezing your asscheeks together around halfway through a rep like you just dropped the soap. You never want to throw your shoulders back in order to lock out a weight.

1 Like
1540

Is this legit advice? I try not to Shit myself on heavy pullsā€¦ and itā€™s hard sometimes.

1541

Yes. It helps. If I feel like Iā€™m gonna shit myself on every rep of a set, I set a PR. Simple as that. See, when youā€™re run down, you canā€™t brace correctly.

1542

@guineapig @liftangryordie500 @duketheslaya

Cheers for the input guys, itā€™s really appreciated

1543

Monday 14th of October
ME Lower

Wenning Warm-Up:

  • KB Goblet Squats to bench: 24 x 2 x 25; 14 x 2 x 25
  • GHD Round-Back Back Extensions: Bodyweight x 4 x 25
  • Hip Thrusts: Bodyweight x 4 x 25

High-Handle Trap Bar Deadlift:

  • 40 x 5
  • 60 x 5
  • 80 x 5
  • 110 x 5
  • 120 x 5
  • 130 x 5

Didnā€™t actually realise how much weight I was pulling until I sat down and counted plates before the last set. I have a sneaking suspicion I could have handled more weight on subsequent set if I didnā€™t count the 130. Regardless, it was a very good set with a nice amount of strain without a loss of back position. I thought more about bracing and my bracing was betterā€¦ go figure

CL DB BSS / Banded Face Pull-Aparts

  • 15 x 10 / 15
  • 20 x 8 / 15
  • 25 x 8 / 15
  • 30 x 8 / 15
  • 35 x 6 / 15

Sandbag Carry:

  • 50kg x 3 x 80m (turn at 40m)

Didnā€™t time this but it was quick

1544

Tuesday 15th of October
DE Upper Test Week

Mobility:

  • Lateral line stretch
  • Pec Stretch

Wenning Warm-Up:

  • Flat DB Press: 10ā€™s x 4 x 25
  • CG LPD: 20kg x 4 x 25
  • KB Skullcrushers: 4ā€™s x 4 x 25

CAT Bench:

  • 20 x 2 x 5
  • 30 x 2 x 3
  • 40 x 3
  • 45 x 3
  • 50 x 3
  • 55 x 3
  • 60 x 3

Working weights are 40-55kg

Strict Bent-Over Rows / Bent-Over RDFā€™s

  • 40 x 8 / 3ā€™s x 15
  • 50 x 3 x 8 / 3ā€™s x 3 x 15

Barbell Overhead Walks (Snatch Grip)

  • 30 x 3 x 80m