J4GGA2's Log: Becoming More Athletic

Training Training Logs
1766

Wednesday 1st of April
Deadlift

Breath work

DL:

  • 60 x 1
  • 90 x 1
  • 110 x 3
  • 130 x 1
  • 140 x 3 PR YES
  • 105 x 10 DOH PR

Fuck yes

Barbell Row / Seated DB Press

  • 50 x 12 / 10’s x 12
  • 60 x 12 / 12.5’s x 10
  • 70 x 10 PR / 17.5’s x 10 + 12.5’s x 5 Drop

Death Trap (haha funny pun): 3 rounds

  • Power Shrug: 70 x 5
  • DB Shrugged Farmer’s Walk: 15’s x 50m
  • DB Shrugs: 15’s x 10
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1767

LETS GO BROTHA

1 Like
1768

Cheers xoxo.

Btw try those shrugged Farmer’s walks, even with the light DB’s you’ve got. They suck

1 Like
1769

Okay from now on I’ve got no gym until restrictions are limited. Lucky I’ve got a 20kg vest, 24kg KB, pull-up bar and various mischellaneous tools to keep me busy. Here’s my plan, ready to go:

DAY 1: Force

  1. Crawls
  2. Hansen Warm-Up
  3. Hard Start Sprints: 10 x 10m
    4A. Vest±KB Skater Squats: 4 sets
    4B. Weight-Vest Push-Ups: 4 x Failure
    4C. SA KB+Vest Row: 4 x failure
  4. Upper Back

DAY 2: Power

  1. Crawls
  2. Hansen Warm-Up
  3. Moderate Start Sprints: 5 x 20m
    4A. KB Swing: 5 x 8
    4B. KB Push-Press: 5 x 3
  4. Upper Back

DAY 3: Volume

  1. Crawls
  2. Hansen Warm-Up
  3. Soft Start Sprints: 4 x 30m
    4A. Vest±KB Walking Lunges: 3 x 15-25
    4B. Push-Ups: 3 x Failure
    4C. SA KB Rows: 3 x Failure
  4. Upper Back

ADDITIONALLY:

  1. EMOM Hepburn pull-ups every other day
  2. 3 x 20-30min weight vest walk per week
1770

Second layout

DAY 1: Squat Emphasis

  1. Crawls
  2. Hansen Warm-Up
  3. Hard Start Sprints: 10 x 10m
  4. Vest+KB Goblet Squats: 4 x 6 @ 5-0-5-0
    5A. Push-Ups: 4 sets
    5B. SA KB Row: 4 sets

DAY 2: Hinge Emphasis

  1. Crawls
  2. Hansen Warm-Up
  3. Moderate Start Sprints: 5 x 20m
  4. KB Swings: 2 x 3min AMRAP
    5A. Weight Vest Push-Ups: 4 sets
    5B. YTW-Swimmer to Handcuffs: 4 x 15s ea + 6

DAY 3: Lunge Emphasis

  1. Crawls
  2. Hansen Warm-Up
  3. Soft Start Sprints: 4 x 30m
  4. Vest+KB Lunges: For distance (track time)
    5A. Hand-Release Push-Ups: 4 x 1min AMRAP
    5B. Band Pull-Aparts: 4 x 50 total

ADDITIONALLY:

  1. EMOM Hepburn pull-ups every other day
  2. 3 x 20-30min weight vest walk per week

Not sure which I like more. This looks more puke-y, the other feels more athletic-y

1771

Break lockdown go inter state u can train at my home gym. Is called “Big Gym Energy”. Casual entry is 1x hand sanitizer

1 Like
1772

Another layout:

WORKOUT A: LOWER

  1. Sprints: 4 x 20m
    2A. KB Throws: 5 x 2
    2B. KB Swings: 5 x 12
    3A. Sissy Squats: 3 x 10-15
    3B. Slider Leg Curls: 3 x 6-10
  2. Goblet Squats: 3 x 6 @ 5-0-5-0
  3. Walking Lunges: 1 set for long distance

WORKOUT B: UPPER

  1. KB Push-Press: 5 x 2
  2. Band-Assist Hand-Release Push-Ups: 4 x 3
    3A. Bodyweight Skullcrushers: 3 x 10-15
    3B. YTW-Swimmer: 3 x 15s each
    3C. Angels: 3 x 6
  3. Weight Vest Push-Ups: 3 sets
  4. Bodyweight Push-Ups: 2 sets

ADDITIONAL TRAINING

  1. Hepburn pull-ups
  2. Weight vest walk

Run through the two workouts with three sessions per week

1773

Yet another layout (lmao this is just spam now)

LOWER 1 (quads babyyyy):

A. Sprints: 12 x 10m
B1. Reverse Nordics: 3 x 10-15
B2. Sissy Squats: 3 x 10-15
C. Tempo Goblet Squats: 2 x 6 @ 5-0-5-0
D. Walking Lunges: 1-2 x long distance

UPPER 1 (Heavy):

A. Sprints: 4 x 30m
B. KB Push Press: 6 x 2
C. Weight-Vest Push-Ups: 2 x failure
D1. High-Elbow KB Row: 4 sets
D2. YTW-Swimmer: 4 x 15s each

LOWER 2: (Hammie time)

A. Sprints: 6 x 20m
B. KB Throw: 6 x 2
C. KB Swing: 4 x 12
D1. Slider Leg Curls: 3 x 10-15
D2. Hamstring Bridge: 3 x 15-20

UPPER 2: (Lighter)

A. Sprints: 4 x 30m
B1. Push-Ups: 4 x failure
B2. Band Pull-Aparts: 4 x 20-30
C1. SA KB Row: 4 x 30s per arm
C2. Prone Angels: 4 x 6 @ 5-0-5-0
D1. Bodyweight Skullcrushers: 2-3 x failure
D2. Vest Curls: 2-3 x failure

Additional work as normal

1 Like
1774

Walking lunges: 800m

Death. Took 48 minutes

1 Like
1775

Friday 10th of April
Heavy Upper and Hamstrings

Was worried about my DOMS getting in the way on this one, but as soon as I warmed up everything felt good

Warm-Up:

  • Bear Crawl: 3 x 20m, nasal breathing only
  • Hansen Sprint warm-up.

Falling Start Sprints:

  • 5 x 20m

KB Throw / SA KB Push Press:

  • 24 x 6 x 2 for both

KB Swing / Weight Vest Push-Up

  • 24 x 4 x 12 / 20 x 8, 8, 6

Nordics / YTWI

  • 3 x 5 / 3 x 15s per position

Felt good to catch a pump

1 Like
1776

Monday 13th of April
Light Upper

Warm-Up:

  • Bear crawls
  • Hansen Sprint warm-up

Falling sprint starts:

  • 4 x 30m

Push-Ups: 60s rest between sets

  • 26
  • 8
  • 6
  • 3

Bent-Over SA KB Row / Prone Angels

  • 24 x 4 x 30s / 4 x 60s

Bodyweight Skullcrushers / Weight Vest curls

  • 3 x failure / 3 x failure
1777

Wednesday 15th of April
Quads

Warm-Up:

  • Jogging w breath holds
  • Generic sprint warm-up

Hard Start Sprints:

  • 12 x 10m

Really felt fast at around the 8th rep

Sissy Squats / Rev. Nordics / Walking Lunges

  • 3 x 10 / 3 x 10 / 3 x 10

24kg KB Goblet Squat: 3 rounds

  • 6 bottom-half only
  • 6 one-and-a-half reps
  • 6 full reps
  • 6 top-half only

Big pump. Nice

1 Like
1778

Friday 17th of April
Legs

Conducted a leg workout for a class on zoom, got stuck into it with them.

Breath Work: 3 rounds

  • 90/90 Hip Lift: 3 x 5
  • Armadillo Breathing: 3 x 5

Warm-Up: 3 rounds

  • Copenhagen: 3 x 10s
  • Shin Box: 8 ea
  • Hip Airplane: 6 ea

Counter-Movement Jump:

  • 3 x 3

Hamstring Giant-Set: 3 rounds:

  • Slider Leg Curls: 10
  • Single-Leg Eccentric-only slider leg curls: 10 ea
  • Hamstring bridge: 10

Quads Giant-Set: 3 rounds

  • Rev Nordics: 10
  • FFESS w Hip Shift: 10 ea
  • Heels-Elevated Squats: 10
1779

Trained on Sunday but ceebs recording

Monday 27th of April
Quads

Warm-Up:

  • Straight Leg Bounds: 3 x 10m
  • A-March: 3 x 10m
  • A-Skip: 3 x 10m
  • A-run: 2 x 10m
  • Pogos: 2 x 10m

Falling Start Sprints:

  • 12 x 10m

Felt very fast

Rear-Foot Posted IL KB Split Squat:

  • 24 x 3 x 5 per leg

Fuck these were hard as hell

1.5 Rep Rev. Nordics / 1.5 Rep Goblet Squats

  • 3 x 10 / 24 x 3 x 10

Ouch

1 Like
1780

Wednesday 29th of April
Heavy Push

Warm-Up:

  • Bear Crawls: 15m forwards, sideways and backwards
  • A-Skip: 3 x 15m
  • A-Run: 3 x 15m
  • Pogos: 3 x 15-20

Falling Start Sprints:

  • 4 x 30m

Single-Arm KB Clean and Push-Press:

  • 24kg x 8 x 2 ea EMOM

20kg Weight-Vest Push-Ups

  • 10 PR, 6, 8 Volume PR

Delt + Low Trap Pump: 3 sets

  • 1: Cuffed Y-Fly: Grey + 2’s x Fail
  • 2: Cuffed Scaption Raise: Grey + 2’s x Fail
  • 3: Scaption Raise: 2’s x Fail
1781

Getting gym access again from tomorrow, going to run Easy Strength with

1: Drop Jump
2: Goblet Squat
3: Weighted Chin-Up
4: Overhead Press
5: Conventional Deadlift

Following Easy Strength:

MONDAY:

1: Front Squat: 5 x 3-6
2: RDL: 4 x 6-10
3: Single-Arm DB Row: 3 x 10-15
4: Dips: 3 x failure

TUESDAY:

1: Bench Press: 5 x 3-6
2: Overhead Press: 4 x 6-10
3: Ipsilateral DB RFESS: 3 x 10-15
4: Inverted Row: 3 x failure

WEDNESDAY:

  • Side-to-side shuffle agility
  • Short sprint + COD’s

THURSDAY:

1: Weighted Chin-Up: 5 x 3-6
2: Barbell Row: 4 x 6-10
3: SA DB Floor Press: 3 x 10-15
4: Slider Leg Curls: 3 x 10-15

FRIDAY:

  • Short and medium-distance sprints

SATURDAY:

1: Pressing: 15-20 minutes
2: Loading: 15-20 minutes
3: Moving: 15-20 minutes

1782

Cries in Victoria

1 Like
1783

Monday 18th of May
Easy Strength: Day 1 Week 1

Breathing/PRI stuff

Depth Jump:

  • 5 x 3

Heels-Elevated Goblet Squats:

  • 20 x 5
  • 30 x 5

Weighted Chin-Up:

  • +5 x 2 x 5

Overhead Press:

  • 30 x 2 x 5

Conventional DL:

  • 80 x 2 x 5

Extra session

Nasal-only ergo w/ EMOM breath hold

  • 2353m in 10 minutes @ lv 4

Delt pump:

  • Barbell high pull: Bar x 2 x failure
  • 1.5 Rep seated lateral raise: 3’s x 2 x failure
1 Like
1784

Tuesday 19th of May
Easy Strength: Day 2 Week 1

Heel-Elevated Zercher Squat:

  • 40 x 5
  • 60 x 5

Drop Jump:

  • 5 x 3

Overhead Press:

  • 40 x 2 x 5

Weighted Chin-Up:

  • +5 x 2 x 5

Conventional Deadlift:

  • 90 x 2 x 5

Ab Wheel w Adductor Squeeze:

  • 1 x 5

10min Ergo w breath hold every 30s:

  • 2244m @ lv 4

Delt Pump:

  • Side Raise Slide: 5’s x 8
  • Front Raise Slide: 5’s x 8
  • Y Raise: 5’s x 8
  • Side Raise Slide: 3’s x 8
  • Front Raise Slide: 3’s x 8
  • Y Raise: 3’s x 8
2 Likes
1785

Wednesday 20th of May
Easy Strength: Day 3 Week 1

Heel-Elevated Zercher Squat:

  • 20 x 5
  • 40 x 5

Drop Jump:

  • 3 x 3

Overhead Press:

  • 30 x 5
  • 40 x 3
  • 45 x 2

Weighted Chin-Up:

  • +0 x 5
  • +5 x 3
  • +10 x 2

Deadlifts:

  • 70 x 5
  • 90 x 3
  • 110 x 2

Ab Wheel:

  • 2 x 5

Nasal-Only Lv 4 Ergo:

  • 2km in 8:07

Pleasantly surprised myself with that ergo time, was gunning for sub 8:40 but by the time I reached 1500m I felt like I could push it a good deal harder.

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