J4GGA2's Log: Becoming More Athletic

Training Training Logs
1786

Thursday 21st of May
COD Training

Been doing a bit more change of direction stuff for the past 2 weeks and have really been enjoying it

Warm-Up: 3x through

  • Quadruped Breathing: 5 breaths
  • Bear Crawl: ~7m
  • Lateral Stance KB RDL: 6-8
  • Lateral Hop-Stick: 2 per side

5-0-5 Side Shuffle stick w sprint finish: 3 reps per side

5-0-5 Crossover sprint to lateral stick: 3 reps per side

Stride-Stick Drill: 3 x 3 per side

5-10-5 Drill: 4 reps

Done

1 Like
1787

Friday 22nd of May
Easy Strength: Day 4 Week 1

Zercher Squat:

  • 40 x 2 x 5

Drop Jump:

  • 3 x 3

Overhead Press:

  • 35 x 2 x 5

This was really hard, unsurprising since Iā€™d barely eaten or slept before that session.

Chin-Up:

  • Bodyweight x 2 x 5

Deadlift:

  • 80 x 2 x 5

Some delt pump thingy w dumbbells

2 Likes
1788

That first powerlifting meet still the plan? I may do my first myself towards the end of this year or early next year depending on how Victoria goes covid wise

1 Like
1789

The meetā€™s been cancelled, so Iā€™m just going to competevin whatever comes up next, hopefully strongman

2 Likes
1790

Iā€™m planning to dabble in that a bit after my first meet also. Still train powerlifting offseason as main lifts but squeeze in as much strongman as possible e.g. subbing conventional for axle and doing some events after powerlifting work

1 Like
1791

Yeah honestly I canā€™t see myself getting excited about doing the same lifts every competition, but strongmanā€™s got enough variability to still be fun

2 Likes
1792

I just wanna be jacked and tanned. It all seems like a fun way to do that.

1 Like
1793

Yes yes, join the dark side.

1 Like
1794

Sunday 24th of May
Easy Strength: Day 5 Week 1

Heels-Elevated Zercher Squat:

  • 50 x 2 x 5

Drop Jump:

  • 3 x 3

Overhead Press:

  • 40 x 2 x 5

Felt good, felt easy

Weighted Chin-Up:

  • +7.5 x 2 x 5

Ditto

Deadlift:

  • 90 x 2 x 5

Ditto again

Ab Wheel:

  • 5

Delt stuff

Nasal-Only Lv 4 ergo:

  • 100 cal in 6:47
1 Like
1795

Monday 25th of May
Easy Strength: Day 1 Week 1

Heels-Elevated Zercher Squat:

  • 40 x 2 x 5

Drop Jump:

  • 3 x 3

Overhead Press:

  • 40 x 2 x 5

Weighted Chin-Up:

  • +5 x 2 x 5

Deadlift:

  • 100 x 2 x 5

Standing Ab Wheel:

  • 1 x 5

Some random delt stuff

Nasal-Only Lv 4 ergo w breath hold every 30s:

  • 2450m in 10 minutes
1 Like
1796

Shoulders are feeling really weird so Iā€™m going to take a break from heavy OHP for a while

MONDAY:

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

WEDNESDAY:

1: Bench Press: 5 x 3-6
2: Incline DB Press: 4 x 6-10
3: Posted SLRDL: 3 x 10-15
4: Chin-Up: 3 x failure

FRIDAY:

1: Barbell Deadlift: 5 x 3-6
2: Barbell Row: 4 x 6-10
3: Decline Goblet Squat: 3 x 10-15
4: Half-Kneel Landmine Press: 3 x 10-15

1797

Saturday 30th of May
Pull Focus

Warm-Up:

  • PRI / Hartman drills

Deadlift:

  • 60 x 3
  • 80 x 3
  • 100 x 3
  • 120 x 3 x 3

Barbell Row:

  • 60 x 4 x 10

Slant Board Goblet Squat:

  • 25 x 15
  • 30 x 2 x 15

Half-Kneeling Single-Arm Landmine Press:

  • Bar x 15
1798

Monday 1st of June
Legs Focus

Warm-Up:

  • PRI / Hartman Drills

Front Squat:

  • 20 x 2 x some
  • 40 x 5
  • 50 x 3
  • 60 x 3
  • 70 x 3
  • 80 x 5 x 3, 3 min rest

Barbell Rear-Foot Posted Single-Leg RDL

  • 60 x 4 x 6 ea, 1 min rest between legs

Supported SA DB Row / Heel-on-wall push-ups

  • 22.5 x 15 / 10
  • 25 x 15 / 8
  • 32.5 x 10 / 6

SA DB Preacher Curl:

  • 10 x 13ish I think

DB Lateral Raises / DB L Lateral Raise

  • 5s x fail / 5s x fail

Awesome workout

1799

Tuesday 2nd of June
Aerobic session

Level 4 ergo, nasal-only breathing

  • 20 minutes, 4300m
1 Like
1800

Wednesday 3rd of June
Push Focus

Floor Press:

  • Up to 70 x 3, 4, 5, 5, 6 with 3min between sets

Funny how the sets get easier

Low Incline DB Press (2 min between work sets)

  • 25 x 6, 3
  • 20 x 2 x 8

Zercher Split Squat / Chin-Ups:

  • 30 x 15 / failure
  • 40 x 10 / failure
  • 50 x 10 / failure
1801

Thursday 4th of June
Aerobic Session

Nasal breathing only, 15 minutes of:

  • 1 push-up
  • 2 bear crawls forward and back
  • 1 low reach reverse lunge per leg
  • 3 Drunken turtles
1802

Friday 5th of June
Heavy Pull

Deadlift:

  • 60 x 3
  • 80 x 3
  • 100 x 1
  • 120 x 3 x 4, 3 min rest

Barbell Bent-Over Row:

  • 65 x 4 x 6, 2 min rest

Heel-elevated Goblet Squat / Half-Kneel SA Landmine Press

  • 35 x 15 / Bar x 15 ea
  • 42.5 x 10 / +5 x 13 ea
  • 50 x 2 x 10 / +10 x 2 x 10 ea

Delts and triceps stuff

1803

Saturday 6th of June
Aerobic session

30min walk with 20kg weight vest. Had to sit down for a bit because the pull of the best on my shoulders started giving me a bit of a headache

1804

Monday 8th of June
Pull

Swapped my week around so it was pull time again

Warm-Up

  • Breathing / PRI stuff

Deadlift / 5m Sprint start: 2 min rest between each

  • up to 120 x 3 x 4 / 3 x 1

Barbell Row:

  • 65 x 4 x 8, 2 min rest

Goblet Squat / Half-Kneeling Single-Arm Landmine Press

  • 3 sets / 3 sets

EZ-Bar Spider Curl / EZ-Bar RG Shoulder Press / Chest-Supported Scap Raise

  • 2 sets of each

Canā€™t be bothered tracking weight for assistance

1805

Tuesday 9th of June
Aerobic session

Level 4 Ergo, Nasal Only:

  • 4.4km in 20 minutes