J4GGA2's Log: Becoming More Athletic

[j4gga2]

Saturxay 29th of August
5’s Week, Eccentric Phase: Day 3

Warm-Up:

• Lol

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

• 32 x 5 / 3 x 3
• 40 x 5 / 3 x 3
• 48 x 5 / 3 x 3
• 52 x 5
• 60 x 5
• 68 x 5

JM Press / Weighted Chin-Up

• 22.5 x 5 x 10 / +15 x 5 x 3

Zercher Squat

• 40 x 5 x 5+5

Muscle Snatch / Bradford Press / High Pull

• 30 x 4 x 10 each

Trying to find “fun” ways to train my delts without doing raises. I fucking hate raises.

[guineapig]

Im still unsure on delt training. Some guys swear by smashing the isolation work. Other guys juice and genetics. Either way iso work is a pain. Fucking sociocultural construct that makes me think juicy Delts are sexy

[j4gga2]

These unrealistic body images

[guineapig]

It’s all a social construct bro. Capitalist propaganda to sell us stuff and make the 1% rich and powerful

[j4gga2]

Melbourne intensifies

[j4gga2]

Monday 31st of August
3s Week: Eccentric Phase - Day 1

Warm-Ups:

• Multi-directional hops
• Squatty runs to stick

Change of Direction

• 3 x 5m perpendicular half kneel start ea
• 3 x 5+5m squatty run to 45° cut to sprint ea
• 2 x 5m lateral sprint to crossover to sprint ea

5-0-1-0 Front Squat / Box Jump

• 34 x 5 / 2
• 42.5 x 5 / 2
• 51 x 3 / 2
• 59.5 x 3
• 68 x 3
• 76.5 x 3

5-0-1-0 Incline Bench / Falling Med Ball Throw

• 25 x 5 / 3 x 2
• 31.5 x 5 / 3 x 2
• 37.5 x 3 / 3 x 2
• 44 x 3
• 50 x 3
• 56.5 x 3

BTN Press / Chin-Ups

• 28 x 5 x 10 / 4 x 6, 1 x 7

[guineapig]

How are you going with the workload rn? Is u recovering alright? If so are you gonna bump up

[j4gga2]

Yeah I feel pretty good as a whole. Need to improve my sleep hygiene (inconsistent bed time etc) but training-wise I feel great. Today’s weights moved very easily.

I’m not sure what you mean by bump up?

[guineapig]

Add sets/reps

[j4gga2]

I think the volume I’ve got is pretty good. I’ll probably just up intensity on the BBB sets, which I actually tried today (5 x 10 @ 70% vs 55%). Felt alright, definitely harder but still manageable

[guineapig]

Technically is increasing workload that’s way like total training volume lel

[j4gga2]

Yeah gotcha, my bad

[j4gga2]

Wednesday 2nd of September
3s Week: Eccentric Phase - Day 2

Warm-Up

• 2 x 7+7+7m pogo (low medium high)
• 2 x 20m A skip / 2 x 5s arm swing drill
• 2 x 7+7+7m A run (low medium high)
• 2 x 20+20m squatty run to bound

Sprints:

• 6 x 20+20m hard + maintain

5-0-1-0 RDL / Med Ball Scoop Toss

• 48 x 5 / 3 x 3
• 60 x 5 / 3 x 3
• 72 x 3 / 3 x 3
• 84 x 3
• 96 x 3
• 108 x 3

Dips:

• 2 x fail

Bent-Over DB Row / CS DB Row / DB Pullover

• 25s x 12 / 25s x 8 / 15 x 15

[j4gga2]

Saturday 5th of September
3’s Week: Eccentric Phase - Day 3

Warm-Up:

• Played around with a few drills to practice the shin drop

5m Sprints:

• 5 x tall kneel start
• 3 x half kneel start each side

5-0-1-0 Bench Press / Tall Kneel Start Chest Throw

• 32 x 5 / 3 x 4
• 40 x 5 / 3 x 4
• 48 x 3 / 3 x 4
• 56 x 3
• 64 x 3
• 72 x 3

JM Press / Weighted Chin-Up

• 32 x 5 x 10 / +15 x 4 x 3, 1 x 8

Zercher Squat

• 40 x 5
• 56 x 5 x 5+5

[j4gga2]

Monday 7th of September
1’s Week: Eccentric Phase - Day 1

Had horrible insomia last night, and only got around an hour of sleep. I still trained, but cut volume as low as possible and subbed COD work with some easier med ball drills.

Warm-Up:

• Med ball COD drills

5-0-1-0 Front Squat

• 34 x 3
• 42.5 x 3
• 51 x 1
• 64 x 1
• 72.5 x 1
• 81 x 1

5-0-1-0 Incline Bench Press

• 47 x 1
• 53 x 1
• 60 x 1
• 40 x 20

V-Bar Cable Row:

• 16 Plates x 8+4+2

[guineapig]

One night of sleep deprivation is rookie numbers lol.

[j4gga2]

Forgive my weakness

[guineapig]

I think there were some studies on this. One bad night is not that bad for performance. Maybe when we talking chronic lol. Me past few months have been pretty bad compared to the rest of the year but isa not bad. Bit less gains is all

[j4gga2]

Fair enough. To be fair, I hit my topsets and they felt very strong, I just didn’t have it in me for the volume work

[guineapig]

Lots of factors going into readiness and is hard to predict. My approach to sessions is to not write em off because this or that because u never know. Just go in and take what’s there and adapt on the evidence of how you’re performing on the day.

Obviously outside the gym u do the god things as best you can but that’s me approach to sessions. Helps that my program caters to that style or maybe the i use that style because that’s the program?