J4GGA2's Log: Becoming More Athletic

Training Logs
643

So this is fun

~ 3 months ago

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~ After training today

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I realise the angles aren’t exactly consistent, but the effect is still there

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I see a cheeky shoulder vein in that second pic

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The cheekiest

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Friday 6th of July

Warm-Up:

  • Hip and Chest Dynamic Warm-Up

Circuit A:
Squat / CG Bench / Face Pull-Apart / Hollow Rocks

  • 35x5 / 20x5 / 10 / 10+
  • 42.5x5 / 25x5 / 10 / 10+
  • 50x5 / 30x5 / 10 / 10+

Circuit B:
Squat / CG Bench / SA DB Rows / Hollow Rocks

  • 60x3 / 35x5 / 17.5x10 / 10+
  • 67.5x3 / 40x5 / 17.5x10 / 10+
  • 75x8 w belt / 45x5 / 17.5x10 / 10+

Circuit C: 5 rounds
Goblet Bulgarian Split Squat / Farmers’ Carry / SA DB Press / Chin-Ups

  • 25x8 / 70x20m / 12.5x8 / 5
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Sunday 8th of July

Ran the entire hill five times

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Completely exhausted after a 3-hour exam, so this workout was grossly modified

Monday 9th of July

Warm-Up:

  • Hip and Chest Dynamic Warm-Up

I actually felt a fair bit better after jumps, which is probably how I managed all 5’s instead of triples and singles

Circuit:
Front Squat / Bench / Standing Ab-Wheels / DeFranco Triple Threats

  • 27.5x5 / 25x5 / 5 / 8
  • 35x5 / 30x5 / 5 / 8
  • 42.5x3 / 35x3 / 5 / 8
  • 52.5x5 / 45x5 / 5 / 8
  • 60x5 w belt / 50x5 / 5 / 8
  • 67.5x5 w belt / 57.5x5 / 5 / 8

Front Squat was hard, Bench wasn’t. I’ll increase my Bench TM but leave Front Squat where it is. Also, for the millionth time, going to do a new layout after deloading (since this is 531 week).

Going to do 351 (optional jokers) and then SLBB, before finishing up with some conditioning.

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649

Wednesday 11th of July

Took it a bit easier with the assistance, had another exam to do after this

Warm-Up:

  • Hip and Chest Dynamic Warm-Up

Circuit A:
RDL / Press / Chin-Up / Single-Arm RKC Plank

  • 40x3 / 20x5 / 5 / 10s
  • 50x3 / 20x5 / 5 /10s

Circuit B:
Deadlift / Press / Chin-Up / Single-Arm RKC Plank

  • 60x3 / 25x3 / 5/ 10s
  • 75x5 / 30x5 / 5 / 10s
  • 85x5 / 35x3 / 5 / 10s
  • 95x5 w belt / 37.5x7 / 5 / 10s

Circuit C: 3 rounds
GHR’s / Goblet Carries / Incline DB Press / Barbell Rows

  • 10 / 40x40m / 40x6 / 65x8

Finished with an extra set of rows and bar hangs

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650

Can’t be arsed to write up Friday’s session.

In other news, I’m consistently scoring above the 88th percentile for my UMAT [Practice exams] which is very promising.

Also, rather than 531 I’m going to do an LP Program I wrote up last week, that I’ve got a bit of a boner for:

Monday- Squat

Squat: 5x5 / 5x3 / 5-4-3-2-1
Abs

Deficit RDL: 10-10-10+ / 8-8-8+ / 6-6-6+
Obliques

BSS: 3x12-15
GHR’s: 3x8-10
Carry: 3x20-50m

Mobility work: 10-15 minutes

Wednesday- Bench

Bench: 5x5 / 5x3 / 5-4-3-2-1
Rows: 5x5 / 5x3 / 5-4-3-2-1

BTN Press: 10-10-10+ / 8-8-8+ / 6-6-6+
Bodyweight Chins: 2 submax, 1 AMRAP

Incline DB Press: 3x8-10
Seal Rows: 3x10-12
Dips: 3x6-8

Conditioning: 10-15 minutes

Friday- Deadlift

Deadlift: 5x5 / 5x3 / 5-4-3-2-1
Obliques

Front Squat: 10-10-10+ / 8-8-8+ / 6-6-6+
Abs

Hip Thrusts: 3x10-12
BRDL’s: 3x8-10
Carries: 3x20-50m

Mobility: 10-15 minutes

Saturday- Press

Press: 5x5 / 5x3 / 5-4-3-2-1
Weighted Chins: 5x5 / 5x3 / 5-4-3-2-1

CG Bench: 10-10-10+ / 8-8-8+ / 6-6-6+
Kroc Rows: 2 submax, 1 AMRAP

Clean-Grip Muscle Snatch: 3x5
Bodyweight Chins: 3 sets to failure
SGHP: 3x5

Conditioning: 10-15 minutes

All the 5x5, 5x3, 5-4-3-2-1, 10-10-10+, 8-8-8+ and 6-6-6+ work is ramped, the assistance is circuit-style and fairly sub-maximal.

Will do a 5 week wave (5s and 10s, 3s and 8s, 1s and 6s) and then a one week deload

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651

good job man!

Program you made looks good too.

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Monday 16th July
Squat

Warm-Up:

  • Hip Dynamic Warm-Up

Squat: [ss with 5 standing ab wheels]

  • 20x10
  • 40x3
  • 55x5
  • 62.5x5
  • 72.5x5 [belt on ]
  • 80x5
  • 90x5 PR

Deficit RDL: [ss with 10s per side SA RKC Plank]

  • 35x10
  • 47.5x10 [belt on]
  • 60x13, grip failed

Assistance circuit:

  • Goblet BSS: 20x3x15
  • GHR’s: 0x3x15
  • Farmers’ Carries: 50x3x40m

Finished with foam rolling for my legs

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Wednesday 18th of July
Bench

Warm-Up:

  • Chest Dynamic Warm-Up

Superset A: Rows / Bench

  • 20x5 / 20x5
  • 35x5 / 35x5
  • 42.5x5 / 42.5x5
  • 47.5x5 / 47.5x5
  • 55x5 / 55x5
  • 60x5 / 60x5

Superset B: NG Pull-Ups / Z-Press

  • 10 / 20x10
  • 8 / 25x10
  • 6 / 30x10

Circuit C: Incline DB Press / Seal Rows / Decline Push-Ups

  • 3x25x10 / 3x35x12 / 3x8

Conditioning:

  • EMOM 10x15s Exercise Bike Sprint at High Resistance, 10 band pull aparts with rests
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Friday 20th of July
Deadlift

5 sleeps until UMAT. Ready to smash it.

Warm-Up:

  • Quad Foam Roll
  • Hip Flexor Stretch
  • 10 Heel-Elevated Single-Leg Glute Bridges
  • 15-20 Air Squats
  • 2x3 Depth Broad Jump to Tuck Jump

Just to get the PC going:

  • 20x5 Muscle Snatches
  • 40x3 Power Snatches
  • 50x5 Snatch-Grip High Pulls

Deadlifts: ss with 5x5s half-kneeling Pallof Press

  • 65x5
  • 77.5x5
  • 87.5x5 [belt on]
  • 100x5
  • 110x5

Front Squat: ss with ~30s of Hollow Body Rocks

  • 35x10
  • 45x10 [belt on]
  • 55x12

F*ck me front squats were slow

Circuit:
Hip Thrusts / Bodyweight SLRDL’s / Farmers’ Carries

  • 90x3x10 / 3x5 / 60x3x35m

Finished with bar hangs

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Friday 21st of July
Press

Warm-Up:

  • Chest Dynamic Warm-Up

Superset A: Weighted Pull-Up / Press

  • +0x5 / 20x5
  • +0x5 / 25x5
  • +5x5 / 27.5x5
  • +7.5x5 / 32.5x5
  • +8.75x5 / 35x5
  • +10x5 / 40x5

Superset B: Kroc Rows / CG Bench

  • 17.5x10 / 27.5x10
  • 22.5x10 / 35x10
  • 30x20 / 45x13

Circuit C: Muscle Snatch / BW Chin-Ups / SGHP’s

  • 30x5 / 7 / 30x6
  • 35x2x5 / 6, 5 / 35x2x6

That little circuit smoked the lateral delts, but the front didn’t get much of a pump. I might swap the muscle snatch for a Continuous Clean and Press next week

Conditioning: 5x500m rows on ergometer at lv. 4

  • 1:45 row / 1:45 rest
  • 2:03 row / 2:03 rest
  • 2:10 row / 2:10 rest
  • 2:13 row / 2:13 rest
  • 2:06 row
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Monday 23rd of July
Deload: Squats and Bench

Taking an early deload because this may be the most important week of my life thus far.

no pressure

Warm-Up:

  • Hip Dynamic Warm-Up (should have done chest too but oh well)

Squats: 5 standing ab wheels between every set

  • 20x5
  • 40x3
  • 57.5x1
  • 67.5x1
  • 75x1 belt on
  • 85x1
  • 95x1, RPE 7-8

Deficit RDL: 10s per side Single-Arm RKC Plank between sets

  • 35x5
  • 47.5x5
  • 60x5 RPE tiny

Superset A: Rows / Bench

  • 20x5 / 20x5
  • 30x3 / 30x3
  • 35x1 / 35x1
  • 42.5x1 / 42.5x1
  • 50x1 / 50x1
  • 57.5x1 / 57.5x1
  • 62.5x1 / 62.1x1 RPE 7

Superset B: NG Chin-Ups / Z-Presses

  • 6 / 20x5
  • 6 / 25x5
  • 6 / 30x5 RPE 5-6
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Okay so tomorrow is the UMAT. Wish me luck, bevause this 190-minute shitstorm of multiple-choice mayhem may just decide my medical career.

I’ve done 400+ hours of prep, 57 of those being practice exams, so you could say I’m feeling quietly confident that I’ll perform to the best of my ability

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Goodluck man

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Aaaaaand we’re done

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Had possibly the best cheat meal of my life last night:

  • Nando’s 1/2 Chicken, Extra Hot
  • Large Spicy Rice
  • Churros, with strawberries, bananas and a dark chocolate drizzle

Following that up this morning with a big breakfast and rice pudding from my favourite corner shop

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and chinese food

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Delicious

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