J4GGA2's Log: Becoming More Athletic

Training Logs
543

Fairly minimal direct work apart from the single press workout; however, I do lots of posterior delt/external rotator work, and get a fair amount of front delt work from PL style bench, push-ups and incline dumbbell presses

544

Juicy

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545

10’s Wave: Realisation
Squats

TM: 95kg

Mobility:

  • T-Spine

Warm-Up:

  • 3x5 Step-Overs
  • 3x5 3-count B.S.S.'s
  • 3x15 Monster Walks

Jumps:

  • 4x2 SVJ’s
  • 3x10 Broomstick Dislocates
  • 3x20 Band Pull-Aparts

Squats:

  • 30x5
  • 37.5x5
  • 47.5x5
  • 57.5x3
  • 67.5x1
  • 72.5x16, with Belt

Assistance:

  • 4x10, 1x12 GHR’s w/ 2.5kg plate on chest
  • 5x10-15s Single-Arm RKC Planks
  • 30x5x55s DB Farmer’s Carries

First time to squats with belt in about 3 weeks, my waist has evidently come down coz even at its tightest the belt isn’t all that supportive. Good thing I didn’t pay for it myself, but I might have to buy my own belt now

EDIT: Adding 1.25kg per rep over 10, new TM is going to be 102.5kg

546

I will be competing in either Houstons strongest man or Branch warren classic (Might do both if I can afford it)
Events are still not released and can’t guess as to what they would be. Luckily I can usually get a idea of what they are earlier than most because I work out at the gym that provides the equipment for both events

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547

10’s Wave: Realisation
Bench

Mobility:

  • T-Spine

Warm-Up:

  • 3x10 Dislocates
  • 3x20 Pull-Aparts
  • 3x5 Push-Ups

Throws:

  • 3x2 Chest Throws
  • 3x5 3ct Pause BSS’s
  • 3x15 Broomstick BTN’s

Bench:

  • 20x5
  • 32.5x5
  • 40x3
  • 45x1
  • 50x15

Assistance:

  • A1: 4x10, 1x13 Push-Ups
  • A2: 32.5x4x10, 1x20 LPD’s
  • B1: 2x15, 1x30+ 3D Pull-Aparts
  • B2: 35x2x10, 1x18 Seated Face Pulls

New Bench TM will be 67.5kg

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548

10’s Wave: Realisation
Deadlifts

TM: 110kg

Mobility:

  • T-Spine

Warm-Up:

  • 3x5 Single-Leg RDLs
  • 3x10 Single-Leg Glute Bridges
  • 3x15 Monster Walks

Jumps:

  • 4x2 Broad Jumps
  • 3x10 Dislocates
  • 3x20 Pull-Aparts

Deadlifts:

  • 60x3
  • 65x3
  • 77.5x1 (with belt)
  • 82.5x16 (with belt)

Assistance:

  • 120x4x10, 1x15 Leg Press (narrow, low feet)
  • 4x10s RKC Plank
  • 1x Ab wheel to failure (toes eccentric, knees concentric)
  • 1x Walking Lunges to failure (ouch.)

New deadlift TM will be 117.5kg

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549

Decent quad pump, kinda hard to tell from the chub

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550

10’s Wave: Realisation
Press

Press TM: 40kg

Mobility:

  • T-Spine

Warm-Up:

  • A1: 3x10 Dislocates
  • A2: 3x15-20 Pull-Aparts
  • A3: 3x5 Push-Ups

Throws:

  • A1: 3x2 Med Ball Push Throws
  • A2: 3x15 Wall-Slide Scap Control Drill (No idea what this is actually called)
  • A3: 3x10 Bulgarian Split Squats

Press:

  • 20x5
  • 25x3
  • 27.5x1
  • 30x18

Assistance:

  • A1: 35x4x10, 1x15 Incline DB Presses
  • A2: 40x4x10, 1x14 Chest-Supported DB Rows
  • B1: 20x2x10, 1x14 EZ Bar Curls
  • B2: 15x2x12, 1x25 PJR Pullovers

New Press TM will be 45kg

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551

10’s Wave: Deload
Squats

TM: 95kg

Mobility:

  • T-Spine

Warm-Up:

  • 3x5 Step-Overs
  • 3x10 GHR’s
  • 3x15 Monster Walks

Jumps:

  • 3x1 Box Jumps to Max Height (new PR, about an inch below the solar plexus)
  • 3x10 Dislocates
  • 3x10-15 Pull-Aparts

Squats:

  • 20x5
  • 37.5x5
  • 47.5x5
  • 57.5x5

Assistance:

  • Goblet Bulgarians: 12.5x10, 20x10, 25x3x10
  • 3D Pull-Aparts: 3x15-20
  • Face Pulls: 35x3x15
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552

10’s Wave: Deload
Bench

Bench TM: 65kg

Warm-Up:

  • 3x10 Dislocates
  • 3x15 Pull-Aparts
  • 3x3 Plyo Push-Ups
  • 3x15 Broomstick BTN’s
  • 3x20m Walking Lunges

Bench:

  • 25x5
  • 32.5x5
  • 40x5

Assistance:

  • 35x3x12 Chest-Supported Rows
  • 3x10 Push-Ups
  • 3x10s RKC Planks
553

10’s Wave: Deload
Deadlift and Press

Deadlift TM: 110kg
Press TM: 37.5kg

Press, Giant-Sets:

  • Press: 20x5, 32.5x2, 37.5x1
  • 3x10 Dislocates
  • 3x15 Pull-Aparts
  • 3x2 Broad Jumps

Deadlifts:

  • 60x3
  • 65x2x3

Assistance, Giant-Sets:

  • 20x3x10 EZ Curls
  • 15x3x12 PJR’s
  • 2.5x3x10 GHR’s

Very happy with this session. All up it only took about 30min, since I was really pushing the pace

554

8’s Wave: Accumulation
Squat

TM: 102.5kg

Warm-Up, Giant-Sets:

  • 2x5 Step Overs
  • 2x10 GHR’s
  • 2x15 Monster Walks

Jumps, Giant-Sets

  • 3x3 Box Jumps
  • 3x10 Dislocates
  • 3x3 Box Jumps
  • 3x15-20 Pull-Aparts

Squats, all beltless:

  • 20x10
  • 40x5
  • 52.5x5
  • 60x3
  • 67.5x7x5
  • 67.5x12

Assistance:

  • 20x4x8, 1x12 Goblet BSS’s
  • 5x10s Single-Arm RKC planks

Notes:

  • My conditioning has gone to shit. I’ve never needed to puke as badly as I do right now, which is appalling considering it took me 20 minutes just for the assistance. On the bright side, the goblet bulgarians are a great addition - my quads are cooked.
1 Like
555

Split squats sighting!

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556

Seriously uncomfortable :laughing:

557

Great.

Going in to surgery for a testicular torsion (uber glamorous), and won’t be able to do any overt stressors to the abdominals and groin for four weeks. That’s alright though, I should be fine to do higher rep dumbbell work for my upper body and will stick to band and cable isolation moves for my lower body, then get stuck back into JM afterwards

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558

Um, details please?

Best of luck mate.

559

I was walking around the city with my girlfriend when the boys got really, really sore. At first, I thought it was blueballs from hell but I got home and it was worse; also, the usual fix for blueballs only exacerbated the issue. I figured something was wrong so I asked mum to drive me to the hospital, where I was admitted pretty much straight away. To keep a short and boring story short and boring, they checked out the situation, decided they needed to do a small operation, and had me in theatre in about 90 minutes.

Just woke up this morning and everything went well, and I appear to have both jewels intact :joy:. Pretty much just tired now, and a bit bummed I won’t be able to run my last school cross country (especially given that I’m house captain).

Cheers for checking in mate!

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560

Going to run this by one of the doctors, but I think this plan should be alright. It uses the ABA/BAB split

Day A: Chest, Upper Back, Triceps, Legs

10 minute treadmill walk

4x10-15 Incline Flyes (Light)
4x10-15 Single-Leg Glute Bridge

S1: 4x8-10 DB Floor Press
S1: 4x10-15 Chest-Supported Rows

S2: 4x12-15 Rope Pushdowns
S2: 4x12-15 Kneeling Face Pulls

S3: 4x15-20 Band TKE’s
S3: 4x10-15 Band Hamstring Curls

Day B: Shoulders, Lats, Biceps and Legs

10 minute treadmill walk

4x12-15 Straight-Arm Pulldown
4x12-15 Single-Leg Glute Bridges

S1: 4x10-15 Seated DB Shoulder Press
S1: 4x10-15 Lat Pulldowns

S2: 4x10-15 Preacher Curls
S2: 3x15-20 Kneeling Facepulls
S2: 3x20-25 3D Pull-Aparts

S3: 4x15-20 Band TKE’s
S3: 4x10-15 Band Hamstring Curls

561

Still a decent story. Any time anything about your nuts crops up, the full story is mandatory.

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562

Such is the way of honour :joy:

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