J4GGA2's Log: Becoming More Athletic

Training Training Logs
1726

Tuesday 18th of February
Tempo Upper

Technically a dynamic day, but my coach asked me to do tempo work instead

Warm-Up:

  • RPR Zone 1

3-1-3-1 Comp Bench:

  • 40 x 3
  • 50 x 8 x 3

Seated DB Press / BH-Up X-Pull-Aparts

  • 10’s x some
  • 15’s x 15, 12, 12+3 RP Volume PR the/ 3 x 3+3+3

10 minute EDT: CS DB Rows / Incline Williams Extensions

  • 25’s x 5 x 10 / 10’s x 3 x 12, 1 x 8+2+2 RP, 1 x 12

Workload PR’s on both

1727

Happy birthday bro! Hope you had a good one.

1 Like
1728

Cheers man

1729

Thursday 20th of February
DE Lower

Warm-Up:

  • PRI Breathing Drills
  • RPR Zone 1

Low-Bar Squatty Squats:

  • 20 x lots
  • 40 x 2
  • 50 x 2
  • 65 x 8 x 2

Sumo DL:

  • 60 x 8 x 1

Felt really good

GHR Back Extension, KB on Clavicles / Slider Pikes

  • 14 x 3 x 15 / 3 x 20
  • Bodyweight x 20 / 20

IL DB BSS / RG LPD

  • 20 x 12 / 43 x 10
  • 30 x 12 / 43 x 12 PR
  • 40 x 12 PR / 48 x 15 PR

Form was sloppy at BSS top weight, will repeat next week

1 Like
1730

Saturday 22nd of February
ME Upper

Warm-Up:

  • PRI Breathing Drills
  • Shoulder Stability

Bench

  • 20 x 2 x lots
  • 40 x 5
  • 50 x 5
  • 60 x 1
  • 70 x 1
  • 75 x 1
  • 80 x 1
  • 90 x 1 PR
  • 95 x 0 miss

OHP / Greco Pull-Aparts

  • 20 x 6 / 0
  • 30 x 6 / 0
  • 40 x 6, 6, 4, 5 volume PR / 4 x 10

10 minute EDT:
EZ-Bar Skullcrushers / Barbell Rows to Low Sternum

  • +20 x 3 x 5 / 70 x 3 x 8
  • +20 x 4 / 70 x 8
  • +10 x 8 / 70 x 8

Elbows felt like shit from heavy Skullcrushers. Took that as an excuse to get my pump on

V-Bar Push-Downs: no rest

  • 1 plate x 50
  • 2 plates x 25
  • 3 plates x 10
  • 4 plates x 8
  • 3 plates x 10
  • 2 plates x 10
  • 1 plate x 10

Cable Hammer Curl w Rope: no rest

  • 1 plate x 10
  • 2 plates x 10
  • 3 plates x 10
  • 4 plates x 10
  • 5 plates x 8
  • 4 plates x 10
  • 3 plates x 10
  • 2 plates x 10
  • 1 plate x 10

Elbows felt much better

1 Like
1731

Ur speed work wasn’t fast enough my friend. You’ll get it next time

1 Like
1732

Monday 24th of February
ME Lower

Warm-Up:

  • Breathing / PRI stuff

Buffalo Bar Squatty Squats

  • 25 x 2 lots
  • 45 x 5
  • 65 x 3
  • 85 x 1
  • 95 x 1
  • 105 x 1
  • 110 x 1 PR moved so easy
  • 115 x 0 miss

Man, I think I just suck at grinding. The pentultimate set on my ME days goes really fast, but then I go up just a teensy bit and eat shit

Conventional SLDL

  • 105 x 5 x 5

Supersetted with random PRI/ab stuff, not bothered writing it out

Trap Bar Carry

  • 82.5kg x 230m PR

Left hand gave out, but still super pleased with that

2 Likes
1733

Tuesday 25th of February
Tempo Upper

Warm-Up:

  • Breathing / PRI drills

Comp Bench:

  • 20 x lots
  • 40 x some
  • 55 x 8 x 3 @ 3-1-1-1

Moved by grip out to index fingers on rings, felt great

Seated DB Press:

  • 10’s x some
  • 15’s x 15, 12, 10, 10, 10 volume PR

No energy in the tank, should have slept more. Opted for an up-set + drop-set on cable rows to get in a bunch of volume

NG Seated Cable Rows

  • 16 x 10
  • 20.5 x 10
  • 25 x 10
  • 29.5 x 10
  • 34 x 10
  • 38.5 x 10
  • 43 x 10
  • 48 x 10
  • and back down
1 Like
1734

When’s the meet?

1735

June 20, so I haven’t really started a specific meet prep cycle

1 Like
1736

Do you have any goals you’re aiming for?

1737

120/100/155 would be decent, but tbh I haven’t thought that far ahead

1738

Well, good luck, I’m be following along.

1 Like
1739

I missed this. Maybe check ur form if you are getting a really hard sticking point.

1740

I’ll start filming and posting more. Idk though, I’m not sure if I’m just ignorant but my technique on most lifts feels and looks pretty good to me

1 Like
1741

Thursday 27th of February
DE Lower

Warm-Up:

  • Breathing drills to widen ISA

Squatty Squats

  • 20 x lots
  • 30 x 5
  • 50 x 2
  • 70 x 8 x 2, short rest but didn’t time

Conventional Deadlifts

  • 60 x 5
  • 100 x 100 total reps

Reps completed as:
(7-6-6) x 2
(7-6-3-3) x 1
(3-2) x 3
(2-2-2-4) x 1

1742

Most lifts wont have a really hard sticking point. like i mean lifts will slow through the sticking point naturally nomsayin but that’s a gradual deceleration sometimes enough to cause a miss. If the deceleration is really quick then it’s a bit peculiar. Say there’s big deviations in bar path that’ll be like hitting a wall and you’ll slow down a lot in a short span of time. Should be room to grind through most lifts. side note OHP is hard to grind near max because there’s a big instant sticking point mid way through (is that what u feel like?) which many get through by leaning back more.

1743

Mentally I can always grind through an OHP and a Deadlift, for squats it’s like I come out of the hole and nothing happens. Similar with bench about 2 inches off the chest

1744

@guineapig here are squats, for example

110, really easy:

115, total failure:

1 Like
1745

Thnx is useful. Next time crop ur vid down ffs.

Before I even watched the vid I could tell what was gonna happen from the first. Technique isn’t bad. Inconsistent to be fair in terms of descent speed/control and depth but the big thing is tightness/stability in the core/back. Ur legs may be strong enough but they are driving into jelly / your torso which collapses immediately leading to a miss.

Watch some vids on bracing: back and torso I consider seperate skills and general squat form.

1 Like
Squat Form Check