J4GGA2's Log: Becoming More Athletic

[j4gga2]

Thursday 16th of October
DE Lower Test Week

Wenning Warm-Up:

• Heel-Elevated Narrow Stance Goblet Squats: 10 x 4 x 25
• Seated Hamstring Curls: 25 x 4 x 25
• Copenhagens: 4 x 10

CAT Low-Bar Squat:

• 20 x 2 x some
• 30 x 2 x 3
• 40 x 2
• 50 x 2
• 60 x 2
• 70 x 2
• 80 x 2

60kg and 70kg had some speed behind them. Setting 60-75kg as DE weights

Single-Leg RDL / BPA:

• 3 x 12 / 3 x 15

Forward Sled Drag

• Up to 100kg x 2 x 20m

My knee felt like it was shot on the drive home but feels okay now. Gonna drop drags next week and see if there’s a difference.

[j4gga2]

Friday 18th of October
ME Upper

Wenning Warm-Up:

• Standing DB Press: 5’s x 4 x 25
• NG Cable Row: 20 x 4 x 25
• Straight-Bar Tricep Pushdowns: 11 x 4 x 25

3s Eccentric Military Press:

• 20 x 5
• 25 x 5
• 30 x 5
• 32.5 x 5

Pull-Ups off Mono / Prone RDF

• 10 / 1.25’s x 15
• 8 / 1.25’s x 15
• 6+2 / 1.25’s x 15

Power Clean + Jerk to Overhead Carry:

• Up to 50kg x 3 x 40m

[j4gga2]

Monday 21st of October
ME Lower

Wenning Warm-Up:

• Band Good Mornings: 4 x 25
• GHR Reverse Hypers: 4 x 25
• RKC Planks: 4 x 4 x 5s

High-Handle Trap Bar DL’s

• 70 x 5
• 80 x 5
• 90 x 5
• 100 x 5
• 110 x 5
• 120 x 5
• 130 x 5
• 140 x 5 PR

CL DB RFESS / BPA

• 35 x 5 x 6 / 5 x 15

Sandbag Carries:

• 50kg x 3 x 100m

[j4gga2]

Wednesday 23rd of October
ME Upper

Feeling a little bit disheartened. My left shoulder is so weak and unstable, just doesn’t feel right lately

Wenning Warm-Up

• Standing DB Press: 5’s x 4 x 25
• NG Lat Pulldown: 25 x 4 x 25
• Overhead DB Triceps Extensions: 10 x 4 x 25

Barbell Press, 5s Eccentric:

• 20 x 5
• 22.5 x 5
• 25 x 5
• 27.5 x 5
• 30 x 5
• 32.5 x 5

Pull-Ups off Mono:

• 10, 8, 8

Did some rotator cuff stuff for my left shoulder which helped a bit

Zottman Curls:

• 10’s x 3 x 8

Overhead Shrugs:

• Bar x 2 x some

Yeah just called it, shoulder ain’t right

[j4gga2]

I love the library at uni

[kleinhound]

How is the knee coming along man? Long road to recovery but hope it’s a smooth one for you

[wanna_be]

That your cuddle buddy?

[j4gga2]

Don’t disrespect my tiger

[j4gga2]

@kleinhound

How is the knee coming along man?

Really well, I’d say 95%. Just need to spend a bit more time warming up for squats and can’t Sprint too hard (right now). With the exception of some long-term management stuff, I’m pretty much back to normal

[j4gga2]

Monday 28th of October
ME Lower

Shelled out for Juggernaut Powerbuilding AI coaching and I’m super keen. Program should arrive within the next week so I’ll be off WSSB pretty soon

Warm-Up:

• Rhomboids and external rotators lacrosse smash
• Sleeper Stretch
• Cuban press with plate
• Plantar Fascia roll
• Tractioned dorsiflexion
• Single leg calf pumps
• Pigeon Stretch
• 90/90 Stretch
• Couch Stretch
• Hip Airplanes

Beltless 4-Mat Deficit Deadlifts

• 60 x 5
• 70 x 5
• 80 x 5
• 90 x 5 hook grip
• 100 x 5
• 110 x 5 RPE 8ish, felt ballsy so
• 125 x 4 PR not the best bracing but a hell of a grind for that fourth rep. I’m happy with that

CL DB RFESS / YTW’s

• 35kg x 3 x 8 / 3 x 20s per position

GHR’s

• 3 sets of wanting to cry

Sandbag Carries:

• 50kg x 3 x 120m

These were hell. Also I must be really out of shape because these workouts are getting longer and longer

[j4gga2]

This month’s coaching arrived and it’s a puker

[j4gga2]

Thursday 31st of October
Hypertrophy: Week 1 Lower Body 1

2 sets into the lunges and I was ready to call it. I can’t tell if I have no conditioning/work capacity, if I’m a little bitch, or both. This was the hardest session I’ve had since the 30x100m EMOM row. This might have been worse since it lasted about 2 hours not including warm up.

This is only week one. I’m fucked.

[j4gga2]

@duketheslaya if you’re interested Juggernaut have AI strongman coaching for about $42 per month

[j4gga2]

Friday 1st of November
Hypertrophy: Week 1 Upper 2

Absolute bro day. Fucking loved it

Finished up with band face pull aparts: 3 x 15

[j4gga2]

Saturday 2nd of November
Hypertrophy: Week 1 Lower 2

Warm-Up: 3 rounds

• 10-15 Standing Calf Raises
• 10 Copenhagens per side
• 5 BANA Hip Thrusts per side
• 5-10 Cossack squats
• 8-12 Single Leg RDL’s

I really liked this warm-up. For lower body training I think I really benefit from getting my HR up before training, whereas for upper body I prefer some solid time on mobility work

Main work:

This was much easier than last session. I knew what to expect from the volume and dialed down weights accordingly.

Did the step-ups to about mid-thigh and used the blue band for pull-throughs

[j4gga2]

Monday 4th of November
Hypertrophy: Week 2 Upper 1

1st exam done. Whack how close it is to the end of 1st year.

Warm-Up: 2 rounds

• Sleeper Stretch
• Dowel T-Extensions
• Dynamic Pec Stretch with plates
• Lat Stretch
• Wall Slides
• 8kg Bottoms Up KB Press

Bench form felt pretty good, got some nice tightness.

[dagill2]

@j4gga2

• 10 Copenhagens per side
• 5 BANA Hip Thrusts per side

I don’t even know what these are. Is that hip thrusts with Eric Bana across your knees?

[j4gga2]

@dagill2

Eric Bana

Although this is a perfectly valid way to add resistance , BANA stands for “bilateral-assited/negative-accentuated”. Basically, that’s as douchey way to say double leg concentric, slow single leg eccentric

[dagill2]

So 2 legs up, 1 leg down?

[j4gga2]

Exactly. I find single leg hip thrusts really hard to do without getting too much hamstring, so for me this works better

EDIT: sorry man just saw the typo earlier