J4GGA2's Log: Becoming More Athletic

Training Logs
61

This made me literally LOL for real!

3 Likes
62

Rehab Workout: 12.10.17

Mobility:

  • Shoulders band mobility
  • 3 standing calf stretches

Warm-Up:

  • 3 sets of X-Band Walks, ~6m each way

ā€œStrength?ā€:

Seeing as Iā€™m off any stressful lower-body work, I figured Iā€™d set up a bodyweight circuit for time in place of DLs, Squats and Cleans.

The circuit consisted of 25 sets of:

  • 4 bodyweight Bulgarian Split Squats per leg
  • 2 Chin-Ups (various grips)
  • 3 Push-Ups

Time: 37:18

To be fair, this was pretty fun. Iā€™ll try and beat this time next week

1 Like
63

I just did bench tonight and paid more attention to where I set up. I actually set up with the bar over my mouth, then lift off and lower it to touch between my sternum and nipple area. Just figured Iā€™d update you so I wasnā€™t leading you astray!

I just posted a vid of my benching from tonight if you want to take a look at my form. (Not saying it is great, just how Iā€™ve found it to work for me).

2 Likes
64

5s Week: Cycle 1
Press

Seeing as I cannot sprint, I did a set of 5 walking lunges per leg (ie 5 forwards, 5 back) between every set from Med Ball Throw onwards.

Mobility:

  • Shoulders
  • 3 sets standing calf stretch

Warm-Up:

  • 3x12m X-Band Walks
  • 5x3 Med Ball Push Press/Throw, ss with
  • 20x5/25x3 Press

Press:

  • 25x5
  • 30x5
  • 35x5

Bench, FSL:

  • 27.5x3
  • 35x5x5

Assistance/Conditioning:

  • EMOM 5/3/2 Ladder Dips to failure, ss with
  • EMOM 2/3/5 Ladder Chins to failure (Lasted 11 rounds)
  • Then, lunges to failure (didnā€™t count but lasted 2 minutes)

I think this worked out to 125+ lunges per leg. Sore.
Also, no video today (not that 35kg press is impressive anyways)

Time (Excluding Mobility):
34:51

65

Today was the first day of 3 on a school leadership camp. As is usually the case on these, the food is pretty shit and Iā€™m rather guilty to say Iā€™ve taken full advantage of the doughnuts and biscuits.

Hereā€™s hoping Iā€™m not going home fat and jolly

2 Likes
66

Physio has cleared my back for loaded squatting and hinging. That was easy.

He has reccommended I keep the intesity down this week though, so Iā€™m thinking Iā€™ll do Krypteia type assistance for the remaining Bench and Press workouts this week. This should allow me to get back in the habit of squatting properly without needing to go too heavy.

Then, next week, resume 531 as normal with the same lower-body TMs

2 Likes
67

Weighed in at 72.5kg/159.8lbs

1 Like
68

1ā€™s Week: Cycle 1
Bench

The warm-up, 5s PRO and FSL sets were all done with Krypteia-style supersets. Not going to say what these are though

Mobility:

  • Ankle stretches
  • 3x10-15 Shoulder Dislocates w/ Band
  • 3x15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 22.5x5/27.5x5/32.5x3/37.5x3 Bench, ss with
  • 3x5 Standing Med Ball Throws

Bench:

  • 45x5 (80%)
  • 52.5x5 (95%)

Cocked up my sets and weight because I tried to do the numbers in my head. The top set was correct though so Iā€™m not overly worried.

Press:

  • 20x3
  • 30x5x5

Assistance:

  • 10x5 Palms-In Incline DB Presses @ 15 each hand, ss with
  • 10x5 One-Arm DB Rows @ 15 each hand

Time (Excluding Mobility):
47:23

I also did a few sets of unloaded back extensions right at the end, on advice from the physio. These were super easy so I didnā€™t count them towards my timer, nor did I count the reps.

1 Like
69

1ā€™s Week: Cycle 1
Press

TM: 40kg

All warm-up, press and bench press sets were completed with Krypteia assistance. Again, not stating what this is.

Mobility:

  • 3 sets of Shoulder Mobility Complex
  • 3 sets of Ankle Mobility per leg
  • Lazy Lifter

Warm-Up:

  • 20x5/25x3/27.5x3 Press, superset with
  • 3x5 Med Ball Push Throw

Press:

  • 30x5
  • 35x5
  • 37.5x4, failed on an absolutely uggo 5th rep. Not going to increase Press TM going into the next cycle

Bench, FSL:

  • 20x3
  • 27.5x3
  • 42.5x5x5

Assistance:

  • Again, EMOM ladders. 2/3/5 pull-ups supersetted with 10/6/4 push-ups (the dip/chin station was taken, so pull-ups were off the rack). This time, I dropped chins when I couldnā€™t get the reps and continued with push-ups until I couldnā€™t get those reps in. This got me surprisingly pumped up.

Time (Excluding Mobility):
47:44

2 Likes
70

Woke up at 76kg/167.6lbs

ā€¦

1 Like
71

Just noticed ive been eating 400+ extra calories daily. Good times, good times

Damn fruit

2 Likes
72

Woke up at 76.0kg/167.6lbs

I think theres a good chance the 72kg reading was me being unable to read the dial properly

73

3ā€™s Week: Cycle 2
Squats

TM: 75kg

Mobility:

  • 3 sets of shoulder mobility complex with band
  • 3 sets of ankle mobility per leg
  • Lazy Lifter

Warm-Up:

  • 30/37.5/45 x5 Squats, ss with
  • 3x5 Standing Vertical

Squats:

  • 52.5x5
  • 60x5
  • 67.5x2x5 (Noticed I wasnā€™t breaking parallel on first set, so repeated as the weight felt very light anyways)

Deadlifts, FSL:

  • 62.5x5x5 (EMOM)

Assistance:

  • Pronated Barbell Rows, Wide-Grip: 62.5x5x5
  • Hanging Leg Raises, Toes to Bar: 8x3, 3x2 (30 total)

Conditioning:

Top set:

AMRAP Set:

3 Likes
74

Woke up at 76kg/167.6lbs

1 Like
75

3ā€™s Week: Cycle 2
Bench

TM: 57.5kg

Mobility:

  • 3x Shoulder Mobility Complex w/ Band
  • 3x Ankle Mobility sets per leg

Warm-Up:

  • 22.5x5/27.5x5/35x5 Bench Press
  • 3x5 Med Ball Chest Throw

Bench:

  • 40x5
  • 45x5
  • 52.5x5

Press, FSL:

  • No free rack, so I took these from the floor
  • 20x3
  • 27.5x5x5 (EMOM)

Assistance:

  • Incline DB Press (Palms-In): 5x10, 15kg per hand
  • One Arm DB Row: 5x10, 15kg per hand for the first 4 sets, 17.kg per hand on the last

Conditioning:

  • 30-40m @ 10-15% Incline AMAP in 9 minutes

Time (Excluding Mobility):
57:00

1 Like
76

Woke up at 76kg exactly, I think I might be losing weight, but weā€™ll see what the scales show next week

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77

The amrap got copyrighted so it doesnā€™t count lmao.

78

Huh?

79

Woke up 76kg yet again. If Iā€™m not showing gain by monday week Iā€™ll add an extra 100cal in

80

3ā€™s Week: Cycle 2
Deadlifts

TM: 90kg

Mobility:

  • 3 sets Shoulder Mobility Complex w/ Band
  • 3 sets Ankle Mobility per leg

Warm-Up:

  • 35x5/45x5/55x5 DLs, ss with
  • 3x5 Standing Broad Jumps

Deadlifts:

  • 62.5x5
  • 72.5x5
  • 80x5 (felt insanely easy, should have done some jokers)

Squats, FSL:

  • 42.5x2x5 (Kept thinking ā€˜wow this is lightā€™ until I noticed I needed another 10kg on the bar)
  • 52.5x5x5, EMOM

Assistance:

  • 4 sets of Barbell Suitcase Holds, aiming for 30 seconds: 50, 45, 45, 40
  • 4 sets of Bodyweight Back Extensions to 1-2 shy of failure. Wow do I suck at these

Conditioning:

  • 3/2/1 Power Snatch Ladder @ 40kg for 12 EMOM rounds

Time (Excluding Mobility):
1:01:42

1 Like