T Nation

J4GGA2 Tries To Be An Athlete

Wednesday 9th of September
1’s Week: Eccentric Phase - Day 2

Warm-Up:

  • Squatty runs, pogos, power skips

Sprints:

  • 2 x 10m
  • 1 x 20m
  • 2 x 20m hard + 20m maintain
  • 1 x 30m curved sprint (7.5m “radius”) ea

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
  • 90 x 5
  • 102 x 3
  • 114 x 1

Dips

  • 2 x fail

DB Bent-Over Row

  • up to 27.5s x 15

What RPE that top single at tho

Really easy. I’d call it a 7 RPE? Without tempo I would’ve been good for at least 8 reps

1 Like

If u aint going to 10 then r u even lifting.

1 Like

I lost 4.8% of my muscle mass after that submax single :confused:

Well I mean u didn’t follow it up with volume so ye gg

1 Like

Saturday 12th of September
Emergency session

Had a whole 15 minutes to train. I figured that, since this session was going to be accelerations, volume bench and volume squats, a complex was as close as I could get within the time limits.

As such:

10 minute EMOM:

  • 2 x 60kg Power Clean
  • 1 x 60kg Power Jerk
  • 3 x 60kg Front Squat
2 Likes

Gotta go fast

2 Likes

Monday 14th of September
5s Week: Isometric Phase - Day 1

Not bothered recording warm-up, but did some MB fake throws and heidens, and then some accelerations

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

  • 34 x 5 / 2
  • 42.5 x 5 / 2
  • 51 x 3 / 2
  • 55.5 x 5 / 2
  • 64 x 5 / 2
  • 72.5 x 5 / 2

Pauses are so horrible

1-5-1-0 Incline Bench / Tall Kneel Med Ball Start

  • 20 x 5 / 3 x 2
  • 32 x 5 / 3 x 2
  • 37.5 x 3 / 3 x 2
  • 41 x 5 / 3 x 2
  • 47 x 5 / 3 x 2
  • 53 x 5 / 3 x 2

BTN Press / Weighted Chin-Up

  • 27.5 x 4 x 10 / +15 x 4 x 4
  • 40 x 5 / +15 x 6

Wednesday 16th of September
5s Week: Isometric Phase - Day 2

This is such a fucking hard week

Warm-Up:

  • 3 x 10m bear crawl
  • 3 x 20m pogo
  • 3 x 30m squatty run

Sprints:

  • 10m
  • 20m
  • 30m
  • 2 x 30m + 10m maintain

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

  • 48 x 5 / 3 x 2
  • 60 x 5 / 3 x 2
  • 72 x 3 / 3 x 2
  • 78 x 5
  • 90 x 5
  • 102 x 5

Rough but doable

Dips / Bent-Over DB Mid Back Row

  • 8 / 15’s x 10
  • 8 / 22.5’s x 10
  • 8 / 30’s x 10 PR

Saturday 19th of September
Fuckarounditis

Went off program and had some fun today:

Sprints:

  • About an hour of 10m and 20m accelerations

O-Lifting:

2 x SGHP + 1 x Hang Power Snatch:

  • Lots of sets of 40 and 50

SGHP:

  • 60 x 3 x 1

SGRDL:

  • 60 x 3 x 12

BTN Press:

  • 30 x 3 x 15-20

Good Morning:

  • 30 x 2 x 15

Raises until my delts felt like ripe pumpkins

Monday 21st of September
Isometric Phase - 3s Week: Day 1

Took incline bench out as a main lift and am treating it as a pure hypertrophy stimulus instead

Warm-Up:

  • Pogos: 2 x 10m each direction
  • Squatty Runs: 2 x 20m
  • Lateral jog: 2 x 20m ea

Heiden Jump (2 x Jump Stick)

  • 3 x 3

Lat. Sprint to Lat. Sprint to Crossover Sprint

  • 1 x 7m + 7m + 5m each side

Lat. Sprint to Sprint to Lat. Stop

  • 1 x 7m + 7m + 5m stop zone each side

Hip turn to sprint

  • 2 x 10m each side

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

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

Incline Bench / Weighted Chin-Up

  • Bar x lots / Bw x lots
  • 40 x 6 / +15 x 6
  • 50 x 6 / +15 x 5
  • 60 x 4+1 PR / +15 x 4
  • 55 x 6 / +15 x 3

Wednesday 23rd of September
Isometric Phase: 3s Week, Day 2

Warm-Up

  • Bear Crawls: 3 x 10m
  • Pogos: 3 x 20m
  • Speed Skips: 2 x 40m
  • Bent-Leg Bound to Sprint: 2 x 20m + 10m

Sprints, Segmented Push-Up Start:

  • 1 x 10m
  • 1 x 20m
  • 3 x 30m

1-5-1-0 Bench Press / Tall Kneel Med Ball Starts

  • 32 x 3 / 3 x 2
  • 40 x 3 / 3 x 2
  • 48 x 3 / 3 x 2
  • 56 x 3 / 3 x 2
  • 64 x 3 / 3 x 2
  • 72 x 3 / 3 x 2

1-5-1-0 BB Floating Heel RFESS / Bent-Over DB Row

  • Bar x 3+3 / 15’s x 10
  • Bar x 3+3 / 22.5’s x 10
  • Bar x 3+3 / 32.5’s x 8

Not as MMC’d as I’d hoped

Deloads can suck it. Full send 100% or die

2 Likes

You back on the WSSB train mate?

Nah my own franken-program. It basically boils down to sprinting, then front squats OR bench OR romanian deadlift paired with a jump or throw, then whatever assistance I need to make it a full-body session.

2-3 off days per week i go in and do my low-intensity cardio and whatever isolation/pump stuff I want to do (usually delts)

2 Likes

Friday 25th of September
Sprints

Warm-Up

  • stuff

Sprints

  • 1 x 10m
  • 1 x 20m
  • 3 x 30m

Saturday 26th of September
Isometric Phase: 3s Week, Day 3

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

  • 48 x 3 / 3 x 2
  • 60 x 3 / 3 x 2
  • 72 x 3 / 3 x 2
  • 84 x 3 / 3 x 2
  • 96 x 3 / 3 x 2
  • 108 x 3 / 3 x 2

BTN Press / Chin-Ups

  • 35 x 8, 8, 12 / 3 x 8, 8, 7

Monday 28th of September
Isometric Phase: 1s Week, Day 1

Sprints, Segmented Push-Up Start

  • 1 x 10m
  • 1 x 20m
  • 3 x 30m

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

  • 34 x 5 / 2
  • 42.5 x 3 / 2
  • 51 x 3 / 2
  • 64 x 3 / 2
  • 72.5 x 3 / 2
  • 80.5 x 1 / 2

Incline Bench Press/ Weighted Chin-Up

  • 55 x 8, 7, 5+1 / +15 x 6, 6, 5

Nordic Cluster / Lateral Raise / Partial Lateral Raises

  • 2 x 4 / 6’s x 2 x 12 / 10’s x 2 x 10

For people with a predisposition to do more than they should deloads make sense IMHO. I’m one of those ruckers that even with a high volume program I still end up somehow doing more so deloads save me from myself.

1 Like

Overtraining is a myth bro. Mike Rashid said so.