J4GGA2's Log: Becoming More Athletic

Training Training Logs
1646

Ooh a really like that. The only problem is I’d have to summarize 30 or so articles. I guess I could do that since most of them boil down to the same principles

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1647

Saturday 4th of January
ME Lower

This was so much fun, got to train with some of my mates up at a sports-performance gym called Resistance

Mobility:

  • 90-90s
  • Goblet Cossack Squats
  • SLRDL’s

Comp Squats:

  • 20 x 10
  • 40 x 5
  • 60 x 1
  • 70 x 1
  • 80 x 1
  • 90 x 1
  • 100 x 1
  • 110 x 1
  • 115 x 1 PR should have called it here
  • 120 x 0 miss

Losing the weight forwards out of the hole, need to get my upper back tighter and stronger. A steady diet of good mornings should help out

Single-Arm Walking Lunges:

  • 20 x 2 x 4 per side
  • 25 x 4 per side
  • 30 x 4 per side

Man my glutes felt like they were about to pop they were sore pumped

Single-Leg Swiss Ball Ham Curls:

  • 3 x 10

Prowler Push:

  • 120 x 3 x 40m

Fuck that sucked

Pull-Ups:

  • 3 x 8
  • 4 + 4
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1648

Insert quote from Konstantin Konstantinos saying max out when ur feeling good and able because life’s too short not to hit yolo lifts

2 Likes
1649

Westside til I die

1 Like
1650

Mate I swear on me Mum. It’s science

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1651

chains and bands for the win dude!

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1652

I hope the guy who runs my gym gets some soon, although I doubt I actually need them :joy:

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1653

Tuesday 7th of January
ME UPPER

Mobility:

  • Subscap release with dowel
  • Pec minor release with dowel
  • Pec major manual mobilisation

CG Bench Press / Single-Arm Bottom’s-Up KB Press

  • 20 x lots / 8 x 15
  • 30 x lots / 8 x 15
  • 40 x 5 / 8 x 15
  • 50 x 5
  • 60 x 5
  • 70 x 5
  • 80 x 4 PR

Standing DB Press

  • 7.5’s x 10
  • 15’s x 10, 10, 10, 9 PR

Bent-Over Rows / Band Face Pulls

  • 40 x 12, 12, 12, 10 / 4 x 12

C+J to Overhead Carry: drop-turn at 20m

  • 40 x 40m
  • 55 x 2 x 40m

Felt smoother than last time but not smooth enough to justify progressing

Took about 1 hour 25 minutes in total

2 Likes
1654

Gonna push for some muscle growth, here’s the plan

Screenshot_2020-01-08-23-22-21-20
Screenshot_2020-01-08-23-22-21-201080×2160 224 KB

1655

Thursday 9th of January
ME Lower

5s Eccentric Front Squats

  • 20 x 5
  • 30 x 5
  • 40 x 5
  • 50 x 5
  • 60 x 5
  • 65 x 5
  • 70 x 5

Supersetted the first 3 sets with SLRDL’s and lateral step-ups

SSB Good Mornings, DL Stance

  • 25 x 6
  • 45 x 4 x 6

Pinch Carries:

  • 10kg plates x 4 x 80m
1656

Friday 10th of January
RE Upper

Oohhh boy, this was joocy

Mobility:

  • Manual subscap, pec minor and lat release
  • Lateral line Stretch

Warm-Up:

  • A1: SA BU KB Press: 8 x 2 x 10
  • A2: KB Windmill: 8 x 2 x 6

WG Bench (Pinkies on Rings)

  • 20 x 10
  • 40 x 10
  • 50 x 10 x 10

Superset with

  • Seal Rows: 40 x 6 x 10
  • Full ROM NG Cable Rows: 34 x 6 x 10

High-Anchor BFPA’s / Band Tricep Push-Downs

  • 4 x 25 each

Seated High-Anchor Band SA “Spider Curls”

  • 2 x 20-25

I wish I had shorter names for these things

IMG20200110204231
IMG202001102042312080×4160 1.49 MB

IMG20200110204240
IMG202001102042401632×3264 767 KB

Joocy

1657

Zyzz brah

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1658

Saturday 11th of January
DE Lower

Spent 3.5 hours in the car before gym so felt pretty out-of-whack when I got in

Warm-Up / Mobility: 2 rounds

  • Spiderman Thread the Needle: 10 each side
  • 90/90’s: random PAILs and RAILs, switches etc.
  • Goblet Cossack Squat: some KB x 6 each side
  • IL KB SLRDL: some KB x 6 each side

Comp Squat

  • 20 x 5
  • 40 x 2
  • 50 x 2
  • 60 x 2
  • 65 x 8 x 2 every 45 seconds

Supersetted first 3 sets with SLRDL’s and Lateral Step Ups

Conventional Deadlift

  • 85 x 8 x 1 DOH every 30 seconds

Felt explosive af

Suitcase Walking Lunges / SL Seated Hamstring Curls

  • 20 x 8 x 8 change hands halfway / 34 x 5 x 8, 29 x 3 x 8

Yuck

Will do my chin ups and BPA’s later today

1659

Monday 13th of January
ME Lower

Front Squats, 5s eccentric

  • 20 x 5
  • 30 x 3
  • 40 x 3
  • 50 x 3
  • 60 x 3
  • 70 x 3
  • 75 x 3
  • 80 x 3

Supersetted first 4 sets with lateral step-ups and SLRDL’s

SSB Good Mornings

  • 22 x 8
  • 42 x 6
  • 52 x 6 PR
  • 42 x 3 x 8 PR

Nice

Farmer’s Carries, drop-turn at 20m

  • 50kg per hand x 40m
  • 70kg per hand x 2 x 40m

Felt like a speed PR

Owe the lat and upper-back work

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1660

Wednesday 15th of January
ME Upper

Had some coffee for the first time in a while and felt fucking phenomenal. My ROM and shoulder stability was on point too, Jordan Shallow’s approach is amazing.

CG Bench:

  • 20 x some
  • 30 x 5
  • 40 x 5
  • 50 x 5
  • 60 x 5
  • 70 x 5
  • 80 x 4

Fucking pissed I didn’t get this. Rushed the set

JM Press

  • 30 x 3 x 6
  • Bar x 13+6+5 Rest Pause immediately to
  • CG Bench Bar x 15

P u m p e d

Push-Ups

  • 10
  • 6
  • 6
  • 8 w Medium Mini-Band “slingshot”

Barbell Row to Sternum / Mini-Band Bent-Over Y Raise

  • 40 x 4 x 12, 1 x 15 / 5 x some

Want to blow up my traps so tried this asshole of a circuit

SGHP / KB Shrugged Farmer’s Carry

  • 40 x 3 x 6 / 10’s x 3 x 80m

Holy sh*t the shrugged carries are amazing/awful. I can feel my pulse in my traps right now

All up about 80-90 minutes. Probably should have done some bicep work but I’m happy with what I got done

1661

Jordan shallow is a pretty good guy. Awesome YouTube content

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1662

Yeah I binged all his podcasts a few months ago. I think I’ve got a decent feel for his system. I’d love to take the Pre-Script cert but if I’m being honest it’s crazy expensive

1663

How much is it?

1664

Too much. Overated

1 Like
1665

Amateur. :laughing: I’ve been drinking upwards of a pot a day for the last week.

1 Like