J4GGA2's Log: Becoming More Athletic

[j4gga2]

Friday 17th of January
DE Upper

Solid workout

Hips didn’t feel too great, so mobility work consisted of:

• 90/90 w TFL smash
• Couch Stretch
• Fibularii SMR

Squats:

• Up to 75 x 8 x 2, every 45 seconds

Deadlifts:

• Up to 90 x 4 x 1 conventional, then 4 x 1 sumo every 30s

Sumo felt really good. I’ve got mad mobility in my hips so getting into position was super easy.

SSB Good Morning / Various Pull-Apart Variations

• Up to 50 x 4 x 6 PR / 4 x 15-50

Suitcase Walking Lunge:

• 15 x 10
• 25 x 10
• 30 x 8
• 35 x 8 PR

Yuck

Commando Pull-Ups / Bodyweight Hip Circle Hip Thrusts

• 10, 10, 8, 12 / 20, 40, 40, 40

My ass

[j4gga2]

Saturday 18th of January
RE Upper

Oh boy, the gym was hot as fuck and this workout left me wanting to crawl up and cry

WG Bench:

• 20 x 20
• 30 x 10
• 55 x 10 x 10

Superset with:

• Seal Rows: 40 x 4 x 10, 2 x 12
• NG Cable Rows: 38 x 3 x 10, 2 x 12, 1 x15

Circuit:

• Band Tricep Push-Downs: 4 x 25
• High-Anchor Band Face Pulls: 4 x 25
• EZ Bar Curls: Empty bar x 3 x 25

For those counting, 100 working reps of pressing, 233 reps of pulling, 175 reps for arms

[j4gga2]

Monday 20th of January
ME Lower

Warm-Up:

• 200m sled power drag
• 80m sled lateral drag
• 80m sled row
• Some Swiss Ball curls
• Some banded hip thrusts

Sumo deadlifts:

• 60 x 3
• 80 x 3
• 90 x 3
• 100 x 3
• 110 x 2 x 3
• Up to 120 x 3

Felt good

SSB Good Mornings:

• 22 x 8
• 42 x 8
• 52 x 4 x 8 PR

Suitcase Carry w Farmer’s Handles

• 30kg per hand x 80m ea
• 50kg per hand x 40m ea

[j4gga2]

Wednesday 22nd of January
ME Upper

Was dragging ass by the time I got to the gym, so I fucked around with some rear delt, lat, mid/lower trap and tricep pumpy shit with bands to wake up a bit

Axle Press:

• 8 x 2 x lots
• 13 x 5
• 28 x 5
• 33 x 5 PR
• 38 x 5 PR

My OHP is so shit

JM Press

• 20 x 1p
• 30 x 4 x 6 PR

Incline DB Press

• 15’s x 10
• 20’s x 10
• 25’s x 4

Oops, was hoping that would be 6

Barbell Rows to Lower Sternum / Y-Raise + Blackburn

• 40 x 4 x 15 PR / 4 x lots

[j4gga2]

Friday 24th of January
DE Lower

Box Drop / Squat / Hip Airplane

• 2 / 20 x 5 / 3-8
• 2 / 30 x 3 / 3-8
• 2 / 40 x 2 / 3-8
• 2 / 50 x 2 / 3-8
• 2 / 60 x 2 / 3-8

Squat:

• 70 x 8 x 2 every 45 seconds

Sumo DL:

• 85 x 8 x 1 every 30 seconds

SSB Good Mornings / 3D Pull-Aparts

• 42 x 6
• 54.5 x 6 PR, 6, 12 PR / 3 x 25

Pretty whack how the set of 6 felt just as hard as the set of twelve. I don’t think I’ve been pushing these as hard as I could/should

Suitcase Walking Lunges (change hands halfway)

• 17.5 x 16
• 25 x 24 PR

Yuck. Ran short on time so went for a lightish weight w lots of reps

[j4gga2]

Saturday 25th of January
DE Upper

It’s late so this will be brief

Bench:

• up to 52.5 x 8 x 3 EMOM

JM Press:

• 30 x 4 x 7 PR

Push-Ups (hands on 24kg KB, slight ER)

• 4 x 8-12

Harder than I expected, really deep stretch

CS DB Row (2 second squeeze) / Upper Back stuff

• 17.5’s x 3 x 15 / 3 x lots

Spider curls:

• 2 x 8

[j4gga2]

Monday 27th of January
ME Lower

Sumo Deadlift

• Up to 110 for bunch of triples

Hated it. Feels like shit

Snatch Grip RDL:

• 60 x 8
• 80 x 6 w straps
• 95 x 4 x 6 w straps

Suitcase Carries

• 55kg x 2 x 40m ea
• 65kg x 30m ea

[j4gga2]

Wednesday 30th of January
ME Upper

Loads of fun

Axle Press:

• 8 x lots
• 18 x 5
• 28 x 5
• 33 x 5
• 40.5 x 3 PR
• 33 (80% top weight) x 6, 4
• 28 (70% top weight) x 6

Decline Ezy-Bar Skullcrushers to Forehead

• 10 x 10
• 15 x 10
• 20 x 8
• 25 x 5 PR
• 20 x 10 + 15 x 10 + 10 x 10 drop set

Barbell Rows to Low Sternum / Band Face Pulls

• 40 x 6 / 10-15
• 50 x 6 / 10-15
• 55 x 6 / 10-15
• 60 x 6 / 10-15
• 65 x 2 x 6 Form PR / 10-15

Seated DB Hammer Curls

• 5’s x 10
• 7.5’s x 2 x 10

[j4gga2]

Fairly happy with how my upper traps are looking, but my middle/lower traps need more. Gonna focus in on those for my rows

[guineapig]

I heard shrugs in the transverse plane -ish are good

[strongmanbrett]

1.5 rep SSB Squats without a belt got my middle and lower traps pumped as shit and made them noticeably thicker after about 4-5 sessions using them. Beware they are bewilderingly hard though.

[j4gga2]

Hmm, I’ve been doing SSB Good Mornings for a while, could def swap for squats

[j4gga2]

I’m trying prone shrugs, how would transverse plane work? I imagine it would need cables

[guineapig]

Scapula movements are complex to categorise now that I think about it but I meant prone shrugs at angles from hanging from a chin up bar shrug to perpendicular to the ground and vertical

[j4gga2]

Friday 31st of January
DE Lower

Sumo DL:

• 65 x 8 x 2 every 45 seconds

Moved my stance in a little and this felt way better

GHR:

• 3 sets to failure

SSB Reverse lunge:

• 22 x 8
• 42 x 8
• 47 x 8
• 52 x 2 x 6 PR

RNT Band CG Pulldowns / Prone Shrugs

• 34 x 4 x 8 / 12.5’s x 4 x 15

Seated Band Hamstring Curls:

• Green x 2 x 100

[j4gga2]

Saturday 1st of February
RE Upper

Warm-Up:

• Breathing Drills
• Front Rack KB Carry
• Suitcase CB Carry
• Chest Pulls w Band: 2 x lots

2-Board Bench:

• Up to 80 x 3
• 75 x 5
• 75 x 3 x 2+2+2+2 cluster

Took a bit of fluffing around to get a weight I was happy with. Goal is 3 x 2+2+2+2 @ ~5RM

DB Floor Rolling Triceps Extensions / SA DB Row

• 5’s x 3 x 15 / 20 x 4 x 10

Really worked hard on MMC for rows, slow tempo meant lighter weight than usual. Left is much weaker than right

DB Spider Curls on high incline

• 5’s x 15
• 7.5’s x 2 x 15

[j4gga2]

Monday 3rd of February
ME Lower

Warm-Up: 3 rounds

• Hip 90/90
• Hip Airplane
• Yielding Drop off ~1.2m

Power-Squat:

• 20 x 3
• 40 x 3
• 50 x 3
• 60 x 3
• 70 x 3
• 80 x 3
• 90 x 3
• 100 x 3 PR
• 105 x 3 PR
• 110 x 3 PR

1.5 Rep GHR / Band Chest Pulls

• 3 sets to failure / 3 x 20

CL KB SLRDL / Medium-Grip Pull-Ups off Mono:

• 8 x 8 / 8
• 10 x 8 / 7
• 14 x 6 / 9
• 14 x 10 / no pull-ups

[j4gga2]

Wednesday 5th of February
ME Upper

Warm-Up: 3 rounds

• KB SA Elbows-Out Extensions
• DB SA Rear Delt Row

CG Incline Bench:

• 20 x lots
• 30 x 5
• 40 x 3
• 50 x 3 PR
• 60 x 3 PR
• 65 x 3 PR

Happy

OHP:

• 40 x 3 x 5 Volume PR

Still happy

Barbell Row to Low Sternum

• 60 x 5
• 70 x 4 x 5 PR
• 60 x 15 PR

Form got a bit loose on the rep-out, but happy

Seated Lateral Raise / Prone Angels

• 3’s x 3 10-15
• 3 x 5-6

Seated Alternating Hammer Curls:

• 12.5’s x 2 x 8

[guineapig]

As if rows stronger than pressing. Are u even a bro

[j4gga2]

To be fair my incline and overhead press has always been weak coz I’ve got no delts . Bench is still stronger than rows tho so I hope I can keep the bro card