J4GGA2's Log: Becoming More Athletic

Training Training Logs
1806

Just caught up on this log after missing 3 years no way you haven’t done a meet yet

1 Like
1807

:joy::joy: it’s getting ridiculous

1808

Wednesday 10th of June
Push

Was short on time so only did my main work and some assistance stuff to balance out the upper body

Warm-Up:

  • Breathing / PRI stuff

Floor Press / Standing Med Ball Chest Throw: 2 minute rest between each

  • 20 x 10
  • 40 x 10
  • 50 x 10
  • 70 x 5 x 5 / 3kg x 5 x 3

Stacked Chin-Up:

  • 3 x failure, 3 min rest
1809

How much ya curl tho

1810

All of it

1811

Friday 12th of June
Legs

Front Squat / Depth Jump

  • 20 x 10
  • 40 x 5
  • 60 x 3
  • 80 x 5 x 3 / 5 x 3

Barbell Single-Leg RDL

  • 60 x 4 x 8

Heel-to-Wall Push-Ups / Split Stance CL Meadows Row

  • 17 / +20 x 15
  • 11, 8 / +30 x 2 x 10

Delt and bicep stuff

1 Like
1812

Monday 15th of June
Pull

Barbell Deadlift / 5m Sprint

  • 60 x 5 / warm up pogos
  • 80 x 5 / 70% ish
  • 100 x 1 / 80-90% ish
  • 120 x 2 x 5 / 2 x 3
  • 100 x 3 x 5 / 3 x 3

2 min rest between each

Trap Bar Row

  • +40 x 4 x 10, 2 min rest between sets

Single-Leg Press / Half-Kneeling SA Landmine Press

  • +80 x 6 / Bar x 15
  • +80 x 6 / +5 x 15
  • +80 x 6 / +10 x 12

Hip-Shifted Landmine Lateral Raise

  • Bar x 2 x fail

Rope Triceps Pushdown

  • 25 x 2 x fail
1813

Wednesday 17th of June
Push

CG Floor Press / Med Ball Chest Pass

  • 20 x 5 / -
  • 40 x 5 / -
  • 60 x 5 / -
  • 70 x 2 x 5 / 3 x 2 x 3
  • 75 x 3 x 3 / 3 x 3 x 3

2 minutes between work sets

30-Degree Incline DB Press

  • 20’s x 10, 10, 8, 6

2 minutes between sets

Zercher RFESS / Stacked Chin-Ups

  • 40 x 10 ea / 8
  • 50 x 10 ea / 8
  • 55 x 10 ea / 7

Split squats absolutely gassed me

1814

Hey dude it has been a long long while since I checked in here. Good to see you’re still training hard.

1 Like
1815

Cheers man, good to have you around

1 Like
1816

Monday 22nd of June
Hinge

5-0-X-0 Trap Bar RDL / Standing Broad Jump

  • 110 x 5 x 1+1+1 / 5 x 1+1+1

Zercher Squat

  • 60 x 2 x 10

Ran out of time

Tuesday 23rd of June
Vertical Press

5-0-X-0 45° Incline Bench / 45° Med Ball Chest Throw

  • 60 x 5 x 1+1+1 / 3 x 5 x 1+1+1

Close-Grip Bench Press:

  • 60 x 4 x 8

Last rep took at least 10 seconds to lock out

Trap Bar Row:

  • 70 x 4 x 8

Half-Kneeling Single-Arm Landmine Press

  • +7.5 x 3 x 10
1817

Thursday 25th of June
Knee-Dominant

5-0-X-0 Heel-Elevated Front Squat / Box Jump

  • 70 x 5 x 1+1+1 / Tall Box x 5 x 1+1+1

Zercher Rear-Foot-Posted Split Squat

  • Bar x 10
  • 30 x 8
  • 40 x 6
  • 50 x 6

Leg Press: feet low on sled, around shoulder-width

  • Sled + 80 x 15
  • Sled + 120 x 15

Single Leg Extension

  • 5 plates x 15 ea
  • 7 plates x 10 ea

Single-Leg Slider Leg Curl

  • 2 x 6 ea
1818

Finally got off my ass and actually trained. It’s been a shit week diet and nutrition-wise. I’m going on today so I didn’t see much point in doing a normal session. Came in and decided to max :man_shrugging:

Trap Bar Deadlift:

  • 100 x 3
  • 110 x 2
  • 120 x 1
  • 110 x 3
  • 120 x 2
  • 130 x 1
  • 120 x 3
  • 130 x 2
  • 140 x 1
  • 130 x 3
  • 140 x 2
  • 150 x 1 PR

Weighted Chin-Up:

  • +0 x 3
  • +5 x 2
  • +10 x 1
  • +5 x 3
  • +10 x 2
  • +15 x 1
  • +10 x 3
  • +15 x 2
  • +20 x 1
  • +15 x 3 PR
  • +20 x 2 PR
  • +25 x 1 PR

Fun

3 Likes
1819

The iron will always be there for u bud. Is meant o be fun anyways. Every now and then off program YOLO lifts is good for the soul

1 Like
1820

100% worth it. Back home tomorrow and going back in program

1 Like
1821

Saturday 11th of July
Upper Body 2

Warm-Up:

  • RPR Zone 1
  • The bar :man_shrugging:

45° Incline Bench Press

  • Bar x 2 x lots
  • 30 x lots
  • 40 x lots
  • 50 x 9
  • 50 x 8

Seated Arnold Press

  • 12.5’s x 6 I think
  • 10’s x 8 I think

Chest-Supported DB Row

  • 12.5’s x lots
  • 17.5’s x lots
  • 22.5’s x 3 x 8-12 w 2s pause on first 3 reps

Half-Kneel Single-Arm Landmine Press

  • Bar x lots
  • +5 x 2 x 12

Nordic / Incline DB Curl

  • 2 x 10 Cluster / 8’s x 2 x 10+
1822

Monday: 13th of July
Lower 1

Warm-Up, twice through:

  • 10m Bear Crawl
  • 10m A March
  • 10m A Skip
  • 10m A Run

Sprint, various starts

  • 6 x 10m

Potentiation cluster:
5s Eccentric Front Squat / Hurdle to Box Jump

  • Up to 80 x 5 x 1+1+1 / Large Box x 5 x 1+1+1

Leg Press:

  • +120 x 10
  • +140 x 10

High-Bar Barbell RFESS

  • 40 x 10 ea
  • 60 x 5 ea PR

Weighted Chin-Up:

  • +10 x 4 x 5
  • +10 x 3

Some arm and rear delt stuff

1823

Tuesday: 14th of July
Upper 1

Power Cleans:

  • 60 x 3 x 1+1+1

5-0-1-0 Bench Press / Med Ball Chest Throw

  • 70 x 4 x 1+1+1 / 3 x 1+1+1

DB Feet-Up Bench Press:

  • 22.5’s x 2 x 12

Chest-Supported DB Rows, 2s hold on first 3 reps

  • 30’s x 2 x 6

Half-Kneel Single-Arm Landmine Press:

  • +10 x 10

EZ-Bar Reverse Curls / EZ Curls

  • +10 x 8 / +10 x 8
1824

Thursday 16th of July
Lower 2

Warm-Up:

  • Bear crawls
  • Shin fall drills
  • Squatty run drills

Falling start sprints

  • 2 x 10m
  • 3 x 30m

5-0-1-0 Trap Bar RDL / Broad Jump

  • 110 x 4 x 1+1+1 / 4 x 1+1+1

Zercher Good Morning

  • 40 x 2 x 15

Back Extensions

  • 1 x fail

Chin-Ups, 30 total

  • 10, 3, 2, 1, 5, 3, 3, 3
1825

Friday 17th of July
Upper 2

Warm-Up:

  • The bar

Power Clean:

  • 55 x 3 x 2+2+2

5-0-1-0 Incline Bench Press / Incline Med Ball Chest Throw

  • 55 x 3 x 1+1+1, 1 x 1+1+0 / 3 x 4 x 1+1+1

DB Arnold Press

  • 10’s x 12
  • 12.5’s x 9
  • 12.5’s x 15 PR

Bunch of various kinds of row, found out that the V-bar handle at this gym gets an amazing back contraction

  • 8 plates x 2 x fail

SA Landmine Press

  • +10 x 12 PR

Nordics / Alternating DB Incline Curls

  • 2 x 6 Cluster / 12.5’s x fail