J4GGA2's Log: Becoming More Athletic

Training Training Logs
1746

Thanks man, I swear my Bracing has always been ass

1 Like
1747

Mine too brother. Hurt my back bad in large part due to that. Learn from my mistakes lol.

1 Like
1748

Friday 28th of January
Bro Upper

Came into the gym for a seminar, turns out it’s next week. Figured I’d train anyways since I was there, but was not at all up for a full on ME Upper day. Ended up doing this bri-type day, which I’m okay with since I’m switching out of to a more standard full-body thing from next week

Warm-Up:

  • ISA stuff

OHP:

  • 20 x 10
  • 30 x 8
  • 40 x 8 PR

Barbell Row to Low Sternum:

  • 60 x 8
  • 70 x 8
  • 75 x 8 PR

Flat DB Bench:

  • 12.5’s x 10
  • 17.5’s x 8
  • 25’s x 12 PR

CNG Lat Pulldown:

  • 38.5 x 8
  • 48 x 8
  • 52 x 10 PR

EZ-Bar Wide-Grip High Pull

  • 10 x 15
  • 20 x 2 x 15

Form didn’t feel quite right, but I don’t really care :man_shrugging:

JM Press

  • 20 x 8
  • 30 x 8
  • 35 x 11 PR

Nice

1 Like
1749

Monday 2nd of March
Week 1, Day 1

Warm-Up:

  • None oops

High-Bar Squatty Squat / Barbell Row

  • bar x lots / bar x lots
  • 40 x 5 / 60 x 8
  • 60 x 5 / 0 x 0
  • 80 x 5 x 5 / 70 x 5 x 8

Conventional DL / Bench

  • 70 x 3 / Bar x lots
  • 85 x 1 / 40 x 6
  • 97.5 x 4 x 3 / 52.5 x 4 x 8

Conventional DL / Bodyweight Back Extensions

  • 97.5 x 2 x 3 / 2 x 12

Bodyweight Back Extensions / Standing Ab Wheels

  • 3 x 12 / 3 x 5

35 sets in under and hour. Managed to stick to nasal breathing up until the final superset, gonna work on that

1750

Wednesday 11th of March
OHP Focus

Been a while since Ive logged. Still training, just busy. To try and get more time to actually sleep, I’ve only planned 20 minute sessions and then will use extra time if available

Mobility:

  • Breathe work

OHP:

  • 20 x lots
  • 30 x 5
  • 40 x 5
  • 42.5 x 5 PR
  • 30 x 11 PR

DB Farmer’s Carry / Seal Row

  • 25’s x 50-60m / 40 x 24
  • 30’s x 50-60m / 40 x 8
  • 32.5’s x 50-60m / 40 x 12

Skullcrusher:

  • 22.5 x 10 to nose + 10 to Forehead

Band Face Pull:

  • 2 x 25
1 Like
1751

Friday 13th of March
Deadlift Focus

Started with breath work as usual

Conventional DL:

  • 60 x 5
  • 80 x 3
  • 100 x 3
  • 120 x 3
  • 130 x 2.5 grip slipped
  • 97.5 x 20 PR

Barbell Row to Low Chest / Seated DB Press

  • 60 x 12 / 10’s x 10
  • 65 x 12 / 15’s x 12 PR
  • 70 x 10 PR / 17.5’s x 9 PR

Nordics:

  • 3 x 6
1 Like
1752

Saturday 14th of March
Events

Sandbag pick

  • 50 x 5 x 3

Sandbag over shoulder

  • 40 x 3 x 3

8-inch log clean and press

  • 30 x 3
  • 50 x 5 x 3

Farmers’ Carries: drop-turn at 30m

  • 70 per hand x 60m
  • 80 per hand x 2 x 60m PR
1 Like
1753

U into strongman focus training now? Fun?

1 Like
1754

It’s mostly just a fuck-around. Still doing the PL meet in June, but I’ll probably turn more to strongman stuff after that

1755

Monday 16th of March
Bench

Breath work

Bench (Pinkies on Ring)

  • 20 x lots
  • 40 x 5
  • 60 x 5
  • 70 x 5
  • 80 x 3
  • 60 x 12 PR

DB Bulgarian Split Squats / Chin-Ups

  • 15’s x 8 / 9
  • 22.5’s x 6 / 8
  • 30’s x 6 PR / 8

EZ-Bar Curls

  • 12.5 x 12
  • 22.5 x 6+3+2+1 Rest-Pause
1 Like
1756

Wednesday 18th of March
Squat

Breath work

Front Squat:

  • 20 x lots
  • 40 x 8
  • 60 x 5
  • 80 x 3
  • 90 x 1 PR
  • 60 x 13 PR

Dips / Pull-Ups

  • 17, 9, 4 / 8, 6, 4

Seated Hamstring Curl w Band / Band Pull-Through

  • Purple x 30, 30, 25 / Purple x 3 x 25
2 Likes
1757

Saturday 21st of March
OHP

Breath Work

OHP:

  • 20 x 2 x some
  • 30 x 5
  • 40 x 3
  • 45 x 5 PR
  • 47.5 x 1 PR
  • 32.5 x 15 PR

Nice

DB Single-Leg RDL / Seal Row w High Elbows

  • 15’s x 8, 6, 10 / 40 x 27, 15, 10 PR

Nice

EZ-Bar Reverse Curls:

  • Bar x lots
  • 20 x 7+3+3+2+2+2+1+1+1+1+1+1 Rest Pause

Lmao wanted to keep going to failure but that didn’t happen

1 Like
1758

Monday 23rd of March
Deadlift

This could very well be the last time I touch a barbell for a while

Deadlift:

  • 60 x 3
  • 90 x 3
  • 110 x 3
  • 130 x 4.5 lost my hook grip PR
  • 97.5 x 12 DOH PR

Nice

Barbell Row / Seated DB Press:

  • 60 x 12 / 10’s x 12
  • 62.5 x 12 / 15’s x 10
  • 70 x 8 / 17.5’s x 11 PR

Quad Crusher: 3 rounds

  • 10 Sissy Squats
  • 10 Reverse Nordics
  • 10 Spanish Squats
  • 10 Bodyweight Squats

Juicy fucking pump :heart_eyes:

1759

Wednesday 25th of March
Bench

Bench:

  • 20 x lots
  • 40 x 4
  • 60 x 4
  • 80 x 3
  • 60 x 13 PR

DB Suitcase Carry / Chin-Up:

  • 25 x 30m ea / 10
  • 27.5 x 30m ea / 6
  • 27.5 x 30m ea / 4
1 Like
1760

Friday 27th of March
Squat

Front Squat:

  • 20 x 2 x lots
  • 40 x 5
  • 60 x 5
  • 80 x 5 PR
  • 60 x 15 PR

Dips / Pull-Ups:

  • 17, 8, 6 PR / 10, 6, 5 PR

Hamstring Hell: 2 rounds

  • Nordics: 5
  • Slider Leg Curls: 10-15
  • Seated Leg Curl w Band: Purple x 20-30
  • Band Pull-Through: Purple x 20-30

Juicy

1761

Where u training brah?

1762

I coach at my old high school which has a weight room. Since it’s a school facility, we technically don’t have to close.

That said, school is closing at the end of next week which leaves me out of options

1763

Rent gear. Shady business deals will boost the economy

1764

Hahah. We’ll probably start running bootcamp-style sessions for the boys on the forty fields

1765

Monday 30th of March
OHP

Breath work

OHP:

  • 20 x lots
  • 30 x 5 felt heavy
  • 40 x 3 felt heavy
  • 47.5 x 5 PR guess I got in my head
  • 35 x 13 PR wanted 15 but oh well

Barbell Rev. Lunges / CS DB Row to Low Chest

  • 30 x 10 / 20’s x 15-20
  • 50 x 6 / 20’s x 15-20
  • 70 x 3+3 / 20’s x 15-20

Tricep Trasher: 2 rounds

  • DB Floor Skullcrusher: 10’s x 10-15
  • DB Floor JM Press: 10’s x 8-12
  • DB Floor Press: 10’s x 15+

YTW’s: 2 sets of some time each