J4GGA2's Log: Becoming More Athletic

Training Logs
2386

Monday 28th November
Quickie

Warm-Up:

  • Uphill light plyos: 7 min

Sprints:

  • 3 step burst, segmented push-up start: 10min AMRAP (22 reps completed)

Finisher

  • Uphill deep plyos: 3 min
2387

Tuesday 29th November
C3.3 W1 D1

Tier 1 - Speed Total
Power clean

  • 80 x 5 x 2

Use 75kg next week - too slow

Tier 2 - Heavy Lower
Front rack skater squat (back knee to bosu)

  • Bar x 5
  • 30 x 3
  • 40 x 3
  • 50 x 2 x 3
  • 60 x 3

Actually presently surprised by how heavy I can go on these. Will definitely progress

Tier 3 - Volume Upper

  • A: OHP: 47.5 x 8 x 3
  • B: Weighted chin: + 20 x 8 x 3

Needed 12 sets, will get them in tomorrow

2388

Wednesday 30th of November
Catch-Up

Warm-Up / Aerobic 1

  • 7min light plyos
  • 3min deep plyos

Tier 3 - Volume Upper:

  • A: OHP: 52.5 x 3 x 3, 1+1+1 Push press
  • B: Chin-Up: +20 x 4 x 3

Was super frustrated that OHP felt so heavy, until I was unracking the weights and realised I used 5kg plates instead of 2.5kg plates, leaving me with 52.5kg

Auxiliary:

  • KB halo: 10kg x 25 each (5L + 5R x 5)
  • Ecc sleeper ER: 5kg x 2 x 6 ea

Aerobic:

  • Lv 8 stair climber: 20min average HR 155-160
1 Like
2389

Man my logging has been abysmal lmao

Tuesday 6th of December
C3.3 W2 D1

Sprints:

  • Uphill push up plank starts: 10 x 3 steps ea

Tier 1 - Speed Total
Power cleans

  • 70 x 5 x 2 felt great

Tier 2 - Heavy Lower
Front rack skater squat

  • 40 x 3 ea
  • 45 x 3 ea
  • 50 x 3 ea

Tier 3 - Volume Upper

  • A: OHP: 50 x 12 x 3
  • B: Weighted chin: +25 x 12 x 3

Pump:

  • A: Plate Liu raises: 10s x 10 + 5s x 20
  • B: Plate halos: 10 x 5+5 ea + 5 x 10+10 ea
1 Like
2390

Ooopsie

I promise I continued to train over the last month. Strained my back pretty bad which had me hobbling for a week, but now Iā€™m pretty much back at it

Monday 2nd of January
OCTS: Accumulation 1: Week 1 Eccentric

So I went through Thibsā€™ OCTS and fast-twitch training courses, hoping to use the methods with my athletes. Excited to give it a go.

@TrainForPain I remember you were thinking about doing the OCTS hypertrophy program, so you might find this interesting maybe

Warm-up

  • Some deep plyos
  • General movement

Speed: Deceleration

  • Lateral start 3-step lateral run to lateral stop x 4 each side
  • Plyo-step start 3-step sprint to lateral stop x 4 each side

High bar squat on ramp

  • 80 x 2 x 4 @ 7010

Snatch grip RDL

  • 60 x 4 @ 7010 too heavy, back didnā€™t like that one
  • 50 x 4 @ 7010 good

Incline BP (60 deg)

  • 50 x 2 x 4 @ 7010

Weighted chin-up

  • +10 x 2 x 4 @ 7010

Lateral line side bend

  • 8 x 2 x 5 @ 7010

Tuesday 3rd of January
Recovery / Aerobic

Warm-Up

  • 5min light tier plyos
  • 3min deep tier plyos

Tempos:

  • 40m run @ 70-80%, walk back recovery x 12min

Wednesday 4th of January
OCTS: Accumulation 1 Week 1 Isometric

Warm-up:

  • Rhythm 2-foot approach jumps until warm

Jumps:

  • 4 x 1 ea fall to 2-foot approach jumps
  • 4 x 1 ea 2-foot approach jumps

Sprints:

  • 3 step accel + 15m scissor
  • 5 step accel + 12m scissor
  • 7 step accel + 10m scissor
  • 20m sprint x 5

Jefferson split squat iso (FFE 2 20kg bumpers)

  • 60 x 30s ea too light
  • 80 x 30s ea too heavy

Snatch grip glute RDL iso

  • 40 x 30s light
  • 45 x 30s light-medium, will increase next week

DB SA hang

  • 10 x 30s ea
  • 20 x 30s ea

Dip iso

  • bodyweight x 2 x 30s

Wall handstand

  • 1 x 2min

Side plank

  • 2min / side: 3 drops L, 2 drops R

Thursday 5th of January
Recovery / Aerobic

45 minutes @ RPE 6-7, nasal breathing only

  • 1min assault bike
  • 1min ski erg @ lv 4
  • 1min rower @ lv 2-3
  • 1min cycle @ moderate resistance

Glute pump: Light mini band around knees

  • A: Sidelying abduction x 20-30
  • B: Quadruped fire hydrant x 15-30
  • C: Quadruped kickback x 30

Good pump, feeling like a glute girl

1 Like
2391

This is super interesting to me! Thank you for tagging me!

Sorry to hear about your back. How is it handling the sprints?

1 Like
2392

Pretty much back (ha ha) to normal

Some slight stiffness started to set in after my last sprint on Wednesday, but the rest of the session left it feeling good.

Not to give myself too much credit, but I think I did a really good job at managing it to get back to 98% in a weekish

Being 21 probably also helpedā€¦

2 Likes
2393

Thatā€™s great news! Managing our own injuries is almost impossible, so definitely give yourself credit.

1 Like
2394

Friday 6th of January
OCTS: Accumulation 1 Week 1 Concentric

Warm-Up:

  • Light and deep plyos

Sprints:

  • 3 step sprint, one knee starts: 10 each side

Jumps:

  • Chair fall approach jumps over high stool: 8 each side I think

Javorek Complex 1

  • 35 x 2 sets

Squats:

  • 85 x 2 x 6

Pendlay Rows

  • 72.5 x 2 x 6

OHP

  • 42.5 x 2 x 6

SL Landmine Hip Thrust:

  • +10 x 15 top half + 15 full
1 Like
2395

Monday 9th of January
OCTS: Accumulation 1 Week 2 Eccentric

Irritated my left knee (lateral meniscus posterior horn) on squats, can still do lots but had to take the COD work at half-speed

Change-of-Direction

  • Walk-in to 3m sprint to 2m stop zone: 3 x 10
  • First set forward stop
  • Sets 2-3 lateral stop

7010 Bulgarian Split Squat

  • 60 x 4 hard as f%ck
  • 55 x 2 x 4

7010 Snatch-Grip RDL

  • 45 x 3 x 4

7010 Incline Bench Press

  • 40 x 3 x 4

7010 Weighted Chin-Up

  • +10 x 3 x 4

Zercher Kickstand GM / Half-kneel OH side bend

  • 30 x 6, 40 x 6 / 5 x 10 ea
2396

Tuesday 10th of January
Recovery

Iso lunge:

  • 3 x 1min each
2397

Wednesday 11th of January
OCTS: Accumulation 1 Week 2 - Isometric Day

Warm-Up:

  • Extensive stair plyos ~5-6min

Jumps:

  • Approach jumps up stairs until I lost my ā€œpopā€

Sprints (Jog-in start):

  • 2 x 20m up very slight incline
  • 20m down very slight incline
  • 20m up very slight incline
  • 20m down very slight incline

Felt super speedy pairing the slight uphill (resisted) and slight downhill (overspeed) sprints

FFE Bulgarian Split Squat Hold (2 x 20kg bumper)

  • 25s x 3 x 30s

Circuit:

A: Deficit Snatch RDL Iso (20kg bumper)

  • 50 x 2 x 30s
  • 55 x 30s

B: Dip Iso

  • 3 x 30s

C: DB SA Hang

  • 15 x 2 x 30s
  • 17.5 x 30s

Long Isos

  • Handstand: 3min total, 1 drop @ 2:10
  • Side plank: 2min total es, 1 drop L @ 1:10, 1 drop R @ 1:30

I really vibe with this session. Itā€™s like the perfect blend of hard strength training, mobility and active recovery.

Heavy isos will cleanse your soul

1 Like
2398

Thursday 12th of January
Aerobic / Recovery

Warm-Up:

  • 7:00min light tier plyos
  • 3:00min deep tier plyos

HICT:

  • Stationary bike: 10min
1 Like
2399

Friday 13th of January
OCTS: Accumulation 1 Week 2 - Concentric

Approach jumps

  • Drop to approach jump from split stance
  • Alternated some with a 4kg MB and some unloaded

Accelerations

  • Drop (with ball) start: 3 x 4 x 5m per side (24 total accelerations)

Snatch Complex: 30kg, 3 sets

  1. Muscle snatch from hip: 6
  2. Power snatch from hip: 6
  3. Good morning: 6
  4. Snatch push press: 6
  5. Snatch high pull from hip: 6

Brutalised my traps in the best of ways

Bulgarian split squats

  • 70 x 5 ea
  • 65 x 6 ea
  • 67.5 x 6 ea

Pendlay Rows

  • 72.5 x 6
  • 72.5 x 2 x 8

OHP

  • 42.5 x 6
  • 42.5 x 5
  • 40 x 5+1

Super fatigued by this point

Zercher split stance good morning

  • 40 x 10 ea

DB parallel bar knee raise

  • 10kg x 9
1 Like
2400

Saturday 14th of January
Aerobic + Glutes

Aerobic:

  • Lv 8 stairmill: 45 minutes

Glute Circuit

  1. Bad girl triset: 55x15, 62x12, 69x9, 72x6
  2. 45Ā° back extension: 15, +20x12, +30x9, +40x6

Abduction triset is basically the seated hip abduction (bad girl) machine leaning back, then sitting straight, then leaning forwards

Did this session in tights for maximum hot girl vibes

2401

Sunday 15th of January
Aerobic + Stimulation

Warm-up

  • Moved around in lots of directions

Tempo Runs:

  • 10 x 15s @ 70-75% with 45s rest
  • Rest 4.5 min
  • 3 x 15s @ 70-75% with 45s rest
  • Rest 2 min
  • 1 x 15s @ 70-75% with 45s rest
  • Switched to groiners 2 x 15s

I wanted to get 1.6-2.0km total running volume, but I think I did too many reps on the first set and wasnā€™t prepared for this volume. Ended up with very tight and sore adductors on both sides by the time I started that third set, and dropped down to the groiners as a result

1 Like
2402

Monday 16th of January
OCTS: Accumulation 1 Week 3 - Eccentric

  1. Warm-Up
  • Some light-tier plyos
  1. Speed work (total volume: 160m)
  • 3m acceleration, tall start + 2m forward stop x 4 ea
  • 3m acceleration, lateral start + 2m forward stop x 4 ea
  • 3m lateral run, lateral start+ 2m lateral stop x 4 ea
  • 3m acceleration, tall start + 2m lateral stop stop x 4 ea
  1. 7010 Bulgarian Split Squat
  • Bar x a few
  • 40 x a few
  • 55 x 3 x 5 ea brutal
  1. 7010 Snatch Grip RDL
  • 50 x 5
  • 55 x 5
  • 60 x 5
  1. A - 7010 Incline Bench
  • 40 x 3 no tempo
  • 40 x 3 x 5
  1. B - 7010 Weighted Chin Up
  • +10 x 3 no tempo
  • +10 x 5, 5, 4+1
  1. Standing ab wheel
  • 2 x 5, eccentric only
2403

Wednesday 18th of January
OCTS: Accumulation 1 Week 3 - Isometric

Warm-up

  • Ball drop to approach jump x 5 ea

Sprints

  • A: 20m speed skip x 4
  • B: 20m sprint x 4

Deficit bulgarian split squat iso (low stool)

  • 25s x 3 x 45s ea

Snatch grip deficit RDL iso

  • 50 x 45s
  • 55 x 45s
  • 60 x 45s

Dip iso / DB SA Hang

  • 2 x 30s / 15 x 2 x 30s

Ran out of time

2404

Thursday 19th of January
Aerobic

Echo bike: 60min, 30km covered

2405

Friday 20th of January
OCTS: Accumulation 1 Week 3 - Concentric

Sprints

  • Tennis ball self-toss sprints: 3 x 4 x 5m ea

Jumps

  • Fall + 1 step to approach jump x 5 ea

Snatch complex: 30kg x 3 x 6 ea

  • A: Hip muscle snatch
  • B: Hip power snatch
  • C: Good morning
  • D: Snatch push press
  • E: Snatch hip high pull

Bulgarian split squats

  • 67.5 x 3 x 6

Pendlay row

  • 75 x 6, 8, 8

OHP

  • 42.5 x 3 x 6

Cross-DB side bend

  • 12.5s x 2 x 8 ea

Landmine SL hip thrust

  • +20 x 2 x 12 ea

The split squats are such a grind, but after that I get through the rest quite quickly