J4GGA2's Log: Becoming More Athletic

Training Logs
2326

Monday 12th of September
C3 W2 D1

Off schedule because of a 4 day work trip this week. Today I did all my totals, tomorrow uppers and Wednesday will be lower. Will do speed training and aerobic work on the trip.

Tier 1 - Speed Total
Rebound Power Clean

  • 40 x 2
  • 60 x 2
  • 70 x 5 x 2

Tier 2 - Heavy Total
Snatch + OH Squat

  • 50 x 1+1
  • 52.5
  • 55
  • 57.5
  • 60 PR

Tier 3 - Volume Total
Snatch Push Press

  • 50 x 5
  • 55 x 2 x 5
  • 50 x 3 x 5

Ankles

  • SM Pos 3: 41 x 2 x 30s
  • Jump rope: 5 min
1 Like
2327

Tuesday 13th of September
C3 W2 D2

Warm-Up:

  • 10min learning back roll to feet and kip up

Tier 1 - Speed Upper
Banded 1 Board Bench

  • Blue + 45 x 2
  • Blue + 42.5 x 4 x 2

Tier 2 - Heavy Upper
CG Floor Press

  • 40 x 10
  • 60 x 5
  • 75 x 5 PR
  • 80 x 3 PR
  • 82.5 x 2 PR

Tier 3 - Volume Upper

  • A: Seated BTN Press: 30 x 10, 10, 10, 10, 8, 10
  • B: SA Pulldown: 45 x 6 x 10

Pump:
Handcuff Y Raises

  • Light band + 2s x 75 total
3 Likes
2328

Hey - congrats on those PRs - good work :slight_smile:

1 Like
2329

wow
 You’re making amazing progress my man

1 Like
2330

@doomyguy @anon27747776 thank you both! I appreciate you dropping in

2331

Wednesday 14th of September
C3 W2 D2

Tier 1 - Speed Lower

  • Kneeling jump exploration: 10min

Tier 2 - Heavy Lower
High bar low box squat

  • 60 x 5
  • 80 x 5
  • 100 x 2 x 5

Tier 3 - Volume Lower

  • A: SSB slantboard squat: 51.5 x 6 x 10
  • B: Axle hip thrust: 80 x 6 x 10

Pump:

  • SL OI roller bridge: 20, 20, 30, 30 ea
1 Like
2332

Monday 19th September
C2 W3 D1

Warm-Up:

  • lots of pogos
  • semicircle backpedals
  • semicircle retreating crossover

Sprints:

  • semicircle retreating crossover to sprint: 2 x 10+10 ea
  • 1 x 10m semicircle, 4 point start ea

Tier 1 - Speed Total
Power clean + power jerk

  • 60 x 4 x 1+1

Tier 2 - Heavy Lower
Bulgarian split squat

  • 60 x 5
  • 80 x 3
  • 90 x 2 R, 1L

Tier 3 - Volume Upper

  • A: BTN press: 30 x 8 x 10
  • B: SA Pulldown: 45 x 4 x 10, 50 x 4 x 10
1 Like
2333

Tuesday 20th September
Basketball

Static dribbling

  • high pounds
  • low pounds
  • cross
  • in and out to cross
  • cross-tween
  • cross-tween-behind

Moving dribble

  • cone flip drill: 4 L hand, 2 R hand

Shooting:

  • 5 shots each spot on smile
  • 3 shots each spot on key
1 Like
2334

Wednesday 21st September
C2 W3 D2

Warm-Up: 10min

  • learning kip-up and free handstand

Tier 1 - Speed Lower
Various hurdle jumps

  • 10min, approx 50-60 contacts

Tier 2 - Heavy Upper
2s pause bench press

  • 40 x 5
  • 60 x 5
  • 65 x 5
  • 70 x 5

Tier 3 - Volume Total
BTN push press

  • 50 x 6 x 5
  • 30 x 2 x 5

Auxiliary
Grip switch hangs

  • 5min AMRAP, 42 full cycles

Pump

  • A: RG EZ curl: 22.5 x 3 x 10
  • B: French press: 22.5 x 3 x 15
  • C: Lateral raises: 8s x 3 x 12
1 Like
2335

Friday 23rd September
C2 W3 D3

Warm-Up:

  • Ball handling and finishing, 10min
  • 10m sprint, belly start
  • 3m A run to 10m sprint
  • 9m rad semicircle x 1 ea

Sprints
10m accel + 9m rad semicircle + 10m sprint

  • 1 ea

Tier 1 - Speed Upper

  • A: Clap push up: 3 x 3
  • B: Falling MB chest throw: 4kg x 3 x 3
  • C: SM rebound bench throw: 16 x 3 x 3

Tier 2 - Heavy Total
Pause clean

  • 40 x 3
  • 60 x 3
  • 70 x 3 x 3

Tier 3 - Volume Lower

  • A: SSB slantboard squat: 46.5 x 8 x 10
  • B: Axle hip thrust: 80 x 8 x 10

Brutal.

Auxiliary:
SL leg extension iso

  • 70.5kg x 1 x 30-20-10s (10s rest b/t sets)
1 Like
2336

Saturday 24th September
Aerobic

Elliptical: 45 min

Pump:

  • Mini band 3D pullapart: 60s on / 30s off x 5
  • A: Fat grip hammer curl: 6s x 3 x 45s
  • B: Fat grip DB Skullcrusher: 6s x 3 x 45s
  • DB lateral raise: 4s x 5 x 30s on / 30s off

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Day 374 of not deloading, not caring about my SBD numbers, not using percentages, changing the program constantly and not tracking calories

3 Likes
2337

What’s your resume in terms of performance?

2338

Pathetic lmao

My sprinting, jumping and aerobic capacities are all up, but I also don’t have definite testing data to confirm that

:((

2 Likes
2339

Thanks. Would have been pretty interesting if you took some baseline measurements. I follow your training on IG as well and it is a nice approach, especially if gpp or widely applicable baseline athletic abilities are the purpose. But you’re pretty much bound to lose points in specific adaptions, hence my question.

2 Likes
2340

Not bad dude! Now you just gotta work on that neck.

2341

Couldn’t agree more

FWIW, my lifts are roughly

  • Front squat: 110kg
  • Back squat: 120-125kg
  • Deadlift: 150-160kg
  • Clean: 90kg
  • Snatch: 60kg
  • Bench: 95-97.5kg
  • Chin-Up: +25-30kg
2 Likes
2342

Its funny - I swear my neck looks enourmous in a T-shirt, but super skinny when Im shirtless

Either way, I need more neck training because team no-neck is the place to be

1 Like
2343

It must be the wide shoulders.

I was just watching some video of big rugby dude blasting all his opponents. His neck was like, Thigh Sized.

1 Like
2344

FWIW those are very respectable numbers.

1 Like
2345

This isn’t the biggest rugby player in the world, but still a super entertaining clip.

Chabal is the European James Harrison

1 Like