j4gga2
November 20, 2017, 11:15pm
121
Woke up at 76.5kg this morning
3’s Week: Cycle 3 Bench
TM: 60kg
Mobility:
Ankles and Shoulders
Thoracic Spine
Lazy Lifter
Warm-Up:
25x5/30x5/35x5 Bench, ss with
3x5 Med Ball Chest Throws
Bench:
42.5x5
47.5x5
55x5
60x3, pretty easy
70x0, meant to put 65kg on the bar for a joker single, but failed at counting. This was the result
65x1, weight I wanted to use, moved well
Assistance:
Circuit of:
5x10 DB Shoulder Press: 15x10, 12.5x4x10 (per hand)
5x10 Face Pulls: 35x10, 3x2x10, 32.5x2x10
5x10 Goblet Split Squats: 15x10, 10x3x10, 15x10
Then, 5x10 Chest-Supported DB Rows: 15x5x10 (per hand), ss with
5x10 Incline EZ-Bar Skullcrushers: Bar plus 15x10, Bar plus 12.5x3x10, Bar plus 15x10
Total Push: 100
Total Pull: 100
Total Core: 50
Time (Excluding Mobility): 1:07:39
1 Like
j4gga2
November 21, 2017, 8:28am
122
Sore as anything right now. 50-100 reps in no joke
1 Like
j4gga2
November 21, 2017, 9:34pm
124
Wednesday Conditioning Sprints
Warm-Up:
Hopped/ran/kareoked around for a bit
Sprints:
16x100m Sprint/Run every 75s for a total of 1 mile in 20 minutes
Time: 28:42
1 Like
j4gga2
November 22, 2017, 8:44pm
125
3’s Week: Cycle 3 Deadlift
TM: 95kg
Mobility:
Thoracic Spine Mobilisation
Ankle Mobilisation
Shoulder Mobilisation
Lazy Lifter
Warm-Up:
37.5x5/47.5x5/57.5 DL, ss with
3x5 Broad Jumps
Deads:
67.5x5
75x5
85x5
95x3 (1st Joker)
105x1 (2nd Joker)
Squats, FSL:
40x some
50x3
55x5x5, EMOM
Assistance, Circuit Style:
Pull-Ups, Various Grips: 5x5, 1/2/3/4/5, 1/2/3/4 (50 total)
Dips: 5x5, 1/2/3/4/5, 1/2/3/4 (50 total)
Toes-to-Bar Leg Raises: 5x5, 1/2/3/4/5, 1/2/3/4 (50 total)
Suitcase Farmer’s Walk: 30kg for 40m, 35kg for 20m per side
Time (Excluding Mobility): 1:10:47
2 Likes
j4gga2
November 23, 2017, 8:38pm
127
3’s Week: Cycle 3 Press
TM: 42.5
Mobility:
Thoracic Spine, Ankle and Shoulder mobilisation
Lazy Lifter
Warm-Up:
22.5x5/25x5 Press, ss with
3x5 Med Ball Push Throw
Press:
30x5
35x5
37.5x5
42.5x3 (Rep PR, 1st Joker)
47.5x0 (PR attempt, 2nd Joker)
Bench, FSL:
30x some
35x2x3
42.5x5x5, EMOM
Assistance:
Circuit 1:
DB Shoulder Press: 12.5x4x10, 15x10 (Per Hand)
Face Pulls: 32.5x3x10, 35x2x10
Bodyweight GHRs: 5x5
Circuit 2:
Chest-Supported DB Rows: 15x4x10, 17.5x10 (Per Hand)
Incline EZ-Bar Skullcrushers: 22.5x4x10, 25x10
Bodyweight GHRs: 4x5, 1x10 (AMRAP)
Totals:
Push: 100
Pull: 100
Core: 55
Time (Excluding Mobility:) 1:10:38
Notes:
Bench form felt great today. Very tight through the whole body, particularly upper back and quads. Bar path felt awesome once I got into the groove
I’m really enjoying the chest-supported rows over one-arm rows leaning on the rack. I’m feeling a much stronger contraction with less overall fatigue on this variant
Finished the workout with band curls rest-paused to 100 reps. Partly for the elbow health, and partly for the pump
3 Likes
j4gga2
November 24, 2017, 10:39am
128
Well, it finally happened. I’ve finished Year 11.
2 Likes
Good job man! Congrats. I barely survived year ten and I’ve still got a few weeks left lol.
2 Likes
j4gga2
November 26, 2017, 9:44am
132
Sunday Conditioning Sprints
Warm-Up:
2x50m Skip
2x50m Karaoke
2x50m run
Sprints:
16x100m Sprint, every 75 seconds
Time: 24:32
1 Like
j4gga2
November 26, 2017, 8:32pm
133
Woke up at 78kg. Bloated as hell thanks to one delicious weekend.
5’s Week: Cycle 3 Squats
TM: 80kg
Mobility:
Thoracic Spine, Ankles and Shoulder Mobilisation
Lazy Lifter
Warm-Up:
32.5x5/40x5/47.5x5 Squats, SS with
3x5 Standing Vertical Jumps
Squats:
55x5 (This was 70% TM, my bad)
60x5
67.5x5
Deads, FSL:
Assistance:
Circuit 1:
5x5 Dips
5x5 Pull-Ups
5x10 Back Extensions
Circuit 2:
5x5 Dips
5x5 Pull-Ups
5x10 DKE’s
Totals:
Push: 50
Pull: 50
Core: 100
Time (Excluding Mobility): 1:04:05
j4gga2
November 27, 2017, 8:37pm
134
Woke up at 77kg. I’m guessing this means I dropped a ton of water weight from the weekend, although I am still looking quite a bit smoother than usual.
5’s Week: Cycle 3 Bench
TM: 60kg
Mobility:
Thoracic Spine, Ankle and Shoulder Mobility
Lazy Lifter
Warm-Up:
25x5/30x5/35x5 Bench, ss with
3x5 Med Ball Chest Throws
Bench:
Press, FSL:
Assistance:
Circuit 1:
DB Shoulder Press: 12.5x3x10, 15x2x10 (per hand)
Face Pulls: 35x3x10, 37.5x2x10
Bulgarian Goblet Squats: 12.5x3x10, 17.5x2x10
Circuit 2:
Chest-Supported DB Rows: 15x3x10, 17.5x2x10 (per hand)
EZ-Bar Skullcrushers: 22.5x3x10, 25x2x10
Totals:
Push: 100
Pull: 100
Core: 50
Time (Excluding Mobility): 1:01:43
1 Like
j4gga2
November 30, 2017, 6:16am
136
Wednesday Conditioning Sprints
Warm-Up:
2x50m skip
50m karaoke per side
50m run
Sprints:
16x100m sprints in 20 minutes
Time 24:52
1 Like
j4gga2
November 30, 2017, 6:22am
137
Woke up at 77kg this morning
5’s Week: Cycle 3 Deadlift
Mobility:
Thoracic Spine, Ankles and Shoulder Mobilisation
Lazy Lifter
Warm-Up:
37.5x5/47.5x5/57.5x5 Deads, ss with
3x5 broad jumps
Deads:
Squats, FSL:
20x some
40x some more
52.5x5x5, EMOM
Assistance:
Circuit of:
10x5 Dips
10x5 Pull-Ups
10x5 Toes-to-Bar Leg Raises
Followed by:
3x60m Dumbbell Farmer’s Walks: 20kg, 27.5kg, 32.5kg (per arm)
Totals:
Push: 50
Pull: 50
Core: 100 (smashed myself with the farmer’s carries)
Time (Excluding Mobility): 1:11:12
2 Likes
j4gga2
November 30, 2017, 8:56pm
138
5’s Week: Cycle 3 Press
TM: 42.5kg
Mobility:
Thoracic Spine, Ankles and Shoulder Mobility
Lazy Lifter
Warm-Up:
22.5x5/25x5 Press, ss with
3x5 Med Ball Push Press/Throw
Press:
27.5x5
32.5x5
37.5x5 (was meant to do 35x5, but the weight felt great so i went up)
Bench, FSL
20x some
30x some, then some more
40x5x5, EMOM (In hindsight, I think this bar was bent because the whole thing felt sorta wonky)
Assistance:
A: Seated DB Press: 12.5x2x10, 15x3x10 (per hand)
A: Face Pulls: 35x2x10, 37.5x2x10
A: Bodyweight GHR’s: 3x5, 1x10
B: Chest Supported DB Rows: 15x2x10 (per hand)
B: Incline Skullcrushers: 22.5x2x10 (started hurting)
B: Bodyweight GHR’s: 2x10
C: Chest Supported DB Rows: 17.5x3x10 (per hand)
C: One Arm Triceps Extensions: 20, 30, 50 (per hand)
C: Bodyweight GHR’s: 5, 10
Totals:
Push: 170
Pull: 100
Core: 50
Time (Excluding Mobility): 1:06:05 *
1 Like
Can I have your duffalo bar please
j4gga2
November 30, 2017, 9:27pm
140
Sure. 8 squillion and all your protein