J4GGA2's Log: Becoming More Athletic

Training Training Logs
1605

Lucky for me I don’t have to worry about entrance exams, University of Queensland offered this option, which I took:

  1. Get a good score on an external aptitude test in Senior Year of high school + get good grades
  2. Apply for a “Provisional Entry” place in the MD
  3. Finish any bachelor degree (bachelor of physiotherapy for me)
  4. Start the MD

So really I can just relax ish (I need to maintain a GPA 5.5/7) until I start the MD in December 2022

2 Likes
1606

Oh nice! Looks like you’ve set yourself up well, then!

1 Like
1607

Tuesday 3rd of December
ME Lower

Didn’t sleep as much as I would have liked, but was still pretty keen to train once I finished the warm-up

Warm-Up: 2 rounds

  • Hanging Leg Raises
  • Single-Leg Calf Raises
  • Hamstring Bridges
  • Hip Thrusts
  • Copenhagens
  • Band Face Pull-Aparts

Conventional Deadlifts

  • 60 x 5 DOH
  • 70 x 5
  • 80 x 5
  • 90 x 5
  • 100 x 5
  • 115 x 5
  • 120 x 5

My bracing sucks

Snatch-Grip RDL (with Straps)

  • 80 x 4
  • 90 x 2 x 8 PR
  • 90 x 2 x 6

Farmer’s Handle Suitcase Carry

  • 30 x 10m per side
  • 50 x 10m per side
  • 50 x 20m per side
  • 70 x 20m per side PR

Pull-Ups off Mono / YTW’s

  • 8 / Clock x 2 rounds
  • 6 / 10s ea x 2 rounds
  • 5 / 20s ea

Somehow??? This took? 1 hour and 40 minutes???

1608

That’s life dude commit to your thing for now but be open and aware of other opportunities. Many people change careers these days anyways and physios have a solid attrition rate

1609

Thanks for the advice man, I’ll keep that in mind

1610

Thursday 5th of December
ME Upper

Coming back from a shitty cold so I’ve barely eaten and drank water today, yesterday or Tuesday, still a good session.

Warm-Up: 1 round

  • Pull-Ups
  • Single-Leg Hip Thrusts
  • SA DB Row
  • Hanging Leg Raises
  • Plyo Push-Ups
  • Band Face Pull-Aparts

Wide Grip Straight-Bar Bench:

  • 20 x 5
  • 30 x 5
  • 40 x 5
  • 50 x 5
  • 60 x 5
  • 70 x 5
  • 75 x 5 PR good grind

Military Press:

  • 20 x 10
  • 30 x 6
  • 35 x 8 PR, 6, 8, 6

Inconsistent rest periods led to the weird rep count

Seal Row / Prone Angels

  • 30 x 10
  • 40 x 6
  • 50 x 10, 8, 6 PR / 3 x 8-10

Seated DB Laterals:

  • 3’s x 10
  • 5’s x 11 PR + 3’s x 4 + 3’s x AMRAP alternating singles

Barbell Reverse Curls

  • Double rest-pause set + eccentrics to failure after third mini-set
1611

Friday 6th of December
DE Lower

Total write-off session, wanted to re-set my DE weights

Skipped warm-up

Squat:

  • 20 x 5
  • 40 x 2 x 2
  • 50 x 2
  • 60 x 2
  • 70 x 2
  • 75 x 2

Deadlift:

  • 60 x 1
  • 70 x 1
  • 90 x 1
  • 100 x 3 x 1

Chin-Ups off Mono / YTW’s

  • 10, 8, 8 / 3 x 3 x 10s per position
1612

Monday 9th of December
ME Upper

Went back to a WSSB layout. I wanted to get more conditioning work in and doubt I really need to be doing DE bench for anything other than technique work, which itself isn’t really a priority at this point.

Warm-Up: 1 round

  • Pull-Ups
  • Hip Thrusts
  • Cable Rows
  • Toes-to-Bar
  • Plyo Push-Ups
  • Band Face Pull-Aparts

CG Swiss Bar Bench:

  • up to 70 x 5

Misgrooved, just didn’t feel right but called it anyways. I know I can get 77.5 x 5 for this

Seated DB Press:

  • up to 15’s x 8, 8, 6, 6

Seal Row / Band Face Pull-Aparts

  • 50 x 10, 8, 7, 6 / 4 x 10-15

Overhead Carry from C+J:

  • 20 x 80m
  • 40 x 80m (drop-turn at 40m)
  • 50 x 40m (drop-turn at 20m)
1 Like
1613

Tuesday 10th of December
Speed

Warm-Up

  • Couch Stretch
  • Lateral Quad Foam Roll
  • Figure-4 Hip Thrust
  • Hip thrust with hip circle
  • High Knee March: 2 x 10m
  • High Knee: 2 x 15m
  • A-Skip: 2 x 20m
  • Wall Sprint: 2 x 4 x 3 steps
  • SVJ: 2 x 3

Hill Sprint from Push-Up:

  • 10m @ 60%
  • 10m @ 80%
  • 6 x 10m, 60s rest
  • 3 x 20m, 2 min rest
1614

Thursday 12th of December
ME Lower

This was such a good workout, nothing extreme but just felt… good

Warm-Up:

  • 500m row: 1:51
  • Couch Stretch: 30s each side
  • Figure-4 Hip Thrusts: 10 each side
  • Single-Leg RDL’s: 10 each side

Beltless Deficit Deadlift Standing on 15kg Bumper / SLRDL’s

  • 60 x 5 DOH / 10
  • 70 x 5 / 10
  • 85 x 5 / 10
  • 100 x 3 Hook
  • 115 x 1
  • 120 x 5 PR

Nice

CL DB BSS:

  • 20 x 8
  • 30 x 8
  • 40 x 8 PR

Pretty easy, this was also nice

Nordics:

  • 3 x 3

Used to be really good at these, gonna try build them back up

Pull-Ups off Mono / Flat Bench WTM’s

  • 10, 8, 6 / 3 x 3 x 8s per position

Done in about an hour and 15 minutes

1615

Friday 13th of December
RE Upper

Warm-Up:

  • 500m row: 1:48
  • A1: Dowel T-Extensions: 2 x 20-30s
  • A2: Sleeper Stretch: 2 x 20-30s
  • A3: Half-Kneel SA Bottom’s Up KB Press: 8 x 2 x 10
  • Plyo Hand-Elevated Push-up: 2 x 3

Push-Up: 60s rest between sets

  • 22, 7, 5

So much for 350

Barbell JM Press:

  • Bar x 10
  • 30 x 2 x 6
  • Bar x 10

Didn’t like these at all tbh. @MarkKO when you do JM press do you do your normal bench set up? Also, is the JM press 2 distinct movements (half bench + tricep extension) or 1 fluid movement?

Split Stance SA DB Row (Opposite hand) / 3-Level BPA

  • 20 x 10 / 10 each
  • 25 x 3 x 10 / 10 each

SA Lateral Raise Against Wall:

  • 5 x 2 x 15, 10

EZ-Bar Reverse Curl:

  • Bar x 12
  • 20 x 12, 6+4, 6+2+2

Ab Wheel / Split-Stance Palloff Press

  • 2 x 15 / 2 x 5 x 5s
1 Like
1616

No, not at all. I’d be too close to the uprights. All I do is use my close grip (two fingers on the smooth) and then bring the bar down towards my forehead just above the bridge of my nose. Then I press it up. I tend to find a slow eccentric and explosive concentric really works.

1 Like
1617

Cheers, I’ll give that a go next week

1 Like
1618

Sunday 15th of December
ATP-PC CAPACITY

Warm-Up:

  • High Knee March: 2 x 20 steps
  • High Knee Jog: 2 x 40 steps
  • A-Skip: 2 x 20 skips
  • Wall Drill: 2 x 4 steps from each side
  • Double-Leg Bounds: 2 x 3

Sprint From Push-Up

  • 1 x 20m @ 80%
  • 8 x 30m, start every 50 seconds
1619

Monday 16th of December
ME Upper

Only had about 30 minutes thanks to traffic and a client rocking up late beforehand

CG Swiss Bar Bench

  • Up to 77.5 x 3+1

Misgrooved the the 3rd, racked, unracked and misgrooved the 4th as well. Not stoked but not unhappy either

Seal Rows / Band Face Pull-Aparts

  • Up to 50 x 10, 8 / 2 x 25

Strapped up because this was all arms after the warm-ups

Did ~150-200 Pull-Aparts afterwards when I got to work

1620

Haven’t tracked all week, sorry folks

Monday 23rd of December
ME Upper

Duffalo Bar Bench:

  • 25 x 10
  • 35 x 5
  • 45 x 5
  • 55 x 5
  • 65 x 5
  • 75 x 5 RPE 8.5 PR was happy with that
  • 85 x 2.5 PR

But overzealous with that jump. I reckon I had the 3rd rep in me but my spotter took it as soon as I started grinding

Standing DB Press:

  • 15’s x 4 x 8 PR

Seal Row / High-Anchor Band Face Pull-Aparts

  • 20 x 10 / 0
  • 40 x 10 / 10
  • 50 x 10, 10, 8, 6 PR / 4 x 10

Barbell Overhead Carry from C+J:

  • Up to 50 x 2 x 40m (drop-turn at 20m)
2 Likes
1621

Tuesday 24th of December
Sprint: Max Acceleration

Warm-Up:

  • A1: Contract-Relax Pigeon Stretch: 2 x 30s
  • A2: Prone Scorpions: 2 x 10
  • A3: Single-Leg RDL: 2 x 10
  • High Knee March: 2 x 40m
  • A-Skip: 2 x 40m
  • Wall Sprint: 2 x 4 x 3 steps
  • Triple Jump: 2 x 1 per side

Scramble-Start Sprints:

  • 6 x 10m

These all felt pretty slow and shit, filmed the last three and they looked slow and shit too. Probably should have slept more beforehand

1622

Thursday 26th of December
Sprints

Belated Merry Christmas for everyone

Warm-Up:

  • A1. 3 x Glute SMR
  • A2: 3 x Pigeon Stretch
  • A3: 3 x 20 Hip Circle Glute Bridges
  • A4: 3 x 8 Single-Leg RDL

Drills:

  • 3 x 20m High Knee March
  • 3 x 40m A-Skip
  • 2 x 1+1+1 Standing Broad Jump Cluster

Sprints from 3-point Stance

  • 6 x 20m, 100m walking recovery for rest

I really like doing sprints but I’m hella slow :cry:. I’m considering adding some COD drills for fun but I don’t really wanna risk doing my ankle or knee

1623

Friday 27th of December
RE Upper

This was super quick, felt good to push the pace a bit more than usual

Warm-Up:

  • Bent-Arm Prayer Stretch: 2 x 10 breaths
  • Dowel Dislocates: 2 x 12
  • Half-Kneel SA Bottoms-Up KB Press: 6 x 10, 8
  • Hand-Elevated Ballistic Push-Up: 2 x 3

Push-Ups: 60s between sets

  • 23, 9, 6 PR on every set

JM Press:

  • Bar x 10
  • 30 x 3 x 6

CL Split Stance SA DB Row / 3-Level BPA

  • 25 x 4 x 10 PR / 4 x 10 each level

SA Lateral Raise Against Wall / EZ Reverse Curl

  • 5 x 10 / 20 x 12
  • 5 x 6 + 3 x 7 / 20 x 8
  • 3 x 13 / 10 x 20

Done in 53 minutes

1 Like
1624

Saturday 28th of December
ME Lower

Mobility:

  • Hip SMR
  • Elevated Pigeon Stretch
  • 90/90
  • Couch Stretch
  • TFL Smash with KB

Low-Bar Squat / SLRDL

  • 20 x 15 / 10
  • 20 x 10 / 10
  • 40 x 5 / 10
  • 40 x 5 / 10
  • 50 x 5 / 10
  • 60 x 5
  • 70 x 5
  • 80 x 5
  • 90 x 5
  • 92.5 x 5 RPE 8

I’m calling this a form PR because that weight has never felt so smooth. Still need to improve my upper back tightness

CL DB BSS:

  • 30 x 8
  • 40 x 2 x 8 PR

Volume and form PR

Nordics:

  • 3 x 5 PR

Volume PR

Pull-Ups off Mono / YTW’s

  • 3 x 9 PR / 2 x 3 x 10s per position
1 Like