J4GGA2's Log: Becoming More Athletic

Tuesday 4th of May
Upper Focus, Full Body

Giant Set:

  • Handstand: 5 x 3 Breaths
  • OHP: 20 x 15, 30 x 5, 40 x 3, 50 x 1
  • MB Kneeling Jump to Start: 4 x 5 x 3

Superset:

  • RG Bench Pull: 40 x 12, 50 x 12, 60 x 10 PR
  • OI SL Roller Bridge: 3 x 30-40e

Superset:

  • FH Front Split Squat w Shift: 20 x 10, 40 x 6, 60 x 6
  • Crucifix Rotation: 3 x 3 x 8-12

Tuesday 6th of July
Aerobic Block: Week 1.1, Day 1 - Eccentric Strength

Back on the forums more consistently again.

The current block, starting this week, is focused on improving my aerobic capacity. Iā€™m doing 30-60min of aerobic work four times per week and lifting twice per week. The first lift session is focused on change of direction and eccentric strength. The second session is focused on max speed and general hypertrophy work.

Currently managing some recurrent shoulder labrum issues and left insertional achilles tendinopathy. It ainā€™t fun, but I think Iā€™m on top of it so far.

Warm-Up:

  • 8ish minutes of rhythm jumps, gallops, run-skips, step-skips and switch-skips

Change of Direction:

  • 6 x 20m of cone drills on a 90s clock

7-0-1-0 Front Rack Split Squat:

  • Bar x 5
  • 50 x 3 x 5 (sucked, gross, horrible)

7-0-1-0 Floor Press / 7-0-1-0 Top-Down Chin-Up

  • Bar x 5
  • 50 x 3 x 5 / 3 x 3

Nordics:

  • 2 x 5
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Friday 9th July
Aerobic Block: Week 1.1 Day 2 - Max Speed & Hypertrophy

Warm-Up

  • Rotational pogos, cariocas, backpedals, oblique bounding, gallops and scissor runs

Max Speed:

  • 4 x Fly 10 through 6 wickets

RDL / Arnold Press / Yielding Run-Specific Iso

  • 80 x 10 / 15s x 10 / 120 x 5s
  • 90 x 10 / 15s x 10 / 120 x 5s
  • 100 x 10 / 15s x 10 / 120 x 5s

SA DB Row / Eccentric Step-Down / EQI Sleeper

  • 27.5 x 2 x 12 / 2 x 5 / 3 x 2 x 30s

Monday 12th of July
Aerobic Block
Week 2.1 - Day 1
Power-Speed & Eccentric Strength

Warm-Up:

  • Pogos, gallops, lateral-run bounds, shuffles

Speed:

  • 3 x 40m cone drills, emphasis on lateral run and backpedal

7010 Front Split Squat / 7010 Chin-Up

  • 52.5 x 3 x 5 / 3 x 4

7010 CG Floor Press / Nordics

  • 55 x 3 x 5 / 3 x 4

Friday 16th of July
Aerobic Block
Week 2.1 - Day 2
Elastic Speed and Hypertrophy Stim

Warm-Up:

  • Twisty pogos, caricoas, lateral runs w pivots, backpedals, booms, flying scissor runs

Speed:

  • 4 flying 10s, alternating b/t 5 wickets and no wickets

Axle Zercher GMs / Arnold Press / Run-Specific Iso

  • 50 x 3 x 6 / 15s x 12, 11, 9 / 50 x 2 x 30s ea

Ecc Step-Downs / SA DB Rows / EQI Sleepers

  • 3 x 4 ea / 30s x 3 x 10 ea / 4 x 3 x 15s ea

Monday 19th of July
Aerobic Block
Week 3.1 - Day 1
Power-Speed and Eccentric Strength

Really tough session today

Warm-Up:

  • Squatty runs, backward twisty pogos, rotational heidens, 1/2-step crossover returns

Change of Direction:

  • 140m of cone drills focusing on spin moves, pivots and hip turns

7010 Front Split Squat / 7010 Top-Down Chin-Up

  • 55 x 3 x 5 / 3 x 5

Very tough, took me about 10 minutes to recover :woozy_face:

7010 CG Floor Press / Nordics

  • 60 x 5, 4+1, 3+2 / 3 x 5

Didnā€™t have much left in the tank for nordics, but was pretty happy with the floor press

I honestly donā€™t know how people can train for >90min or >12-15 work sets at a high intensity. This was some speed work and 12 work sets, but I was thrashed

1 Like

Long rest periods and carbs, haha.

2 Likes

Friday 23rd of July
Aerobic Block
Week 3.1 - Day 2
Max Speed and Hypertrophy Stim

Warm-Up

  • Donā€™t remember, it was a week ago

Speed:

  • 3 x Flying 10s

Barbell Zercher GMs / Arnold Press

  • 50 x 3 x 10 / 15s x 12, 12, 8

Ecc Step-Downs / SA DB Rows

  • 3 x 5 ea / 30s x 3 x 12 ea

Monday 26th of July
Aerobic Block
Week 4.1 - Day 1
Power-Speed and Eccentric Strength: Deload

Warm-Up:

  • Donā€™t remember

Speed:

  • 16 x 10m sprints, different starting positions including jumps and rolls

7010 Front Split Squat / 7010 Top-Down Chin-Up

  • 55 x 2 x 5 / 2 x 5

7010 Floor Press / Nordic

  • 60 x 2 x 5 / 2 x 5
1 Like

Monday 9th of August
GPP Block
Week 1, Day 1 - Lift

Going to trial the 1x20 approach to lifting for a bit. Iā€™m hoping my lust for heavy(ish) weights doesnā€™t get too much. If it does, Iā€™ll consider adding a 3rd ā€œstimā€ day for higher intensity power stuff.

Current Layout:

Monday: Lift (1x20)
Tuesday: Aerobic Capacity
Wednesday: Dunk and Sprint
Thursday: Lift (1x20)
Friday: Aerobic Capacity
Saturday: COD and Sprint
Sunday: Hike, sports etc

Todayā€™s Session:

Low Incline DB Press: 15s x 25
NG Pulldown: 10 plates x 21
Half-Kneel SA Landmine Press: Bar x 28 ea
SA DB Row: 30s x 18
Zercher Split Squat: 35 x 20 ea
Axle Zercher Good Morning: 40 x 20
SL Leg Extension: 4 plates x 18 ea (swap rev nordics)
EQI Nordics: 6 in 30s (swap for band hammie curls)
SL Seated Calf Raise: 30 x 20 ea
Tib Raises: 2ft from wall x 20
EZ Bar Curl: 22.5 x 15 (swap for incline curls)
Skullcrusher: 22.5 x 20 (swap for PJRs next session)
Lateral Raises: 4s x 25
Front Raises: 5s x 20
EZ Bar Upright Row: 12.5 x 20
Supine Neck Flexion: 20
Prone Neck Extension: 30
Sidelying Neck Lateral Flexion: 20 ea
Sleeper External Rotations: 3s x 30 ea
Seated DB Shrugs: 25s x 16
Deep DB Side Bends: 20 x 20 ea
Kneeling Landmine Twists: Bar x 10 (swap for standing)

2 Likes

That is a lot of work in one session!

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When I first wrote it out, it looked so daunting, but I was surprised to find it went by pretty quickly. I found I only needed warm-up sets for about 5 of those exercises. After I was through my compounds, I felt warm enough to jump straight into a work set.

I think that, because the reps were so high, the first half of the set served as the warm-up for the tougher reps at the end.

Really interested to see how I tolerate that workload as the weights get heavier though :grimacing:

2 Likes

Massively flared my biceps tendons today from all the jumping, then made it worse by trying some isos my shoulders werenā€™t prepared for.

Going to modify my lifting sessions, adding in some subscap work and some more exercises to load my shoulders into extension.

Back to work

Thursday 12th of August
GPP Block - Week 1 Day 4

  • Low Incline DB Press: 15s x 2 x 30s Iso
  • SA DB Row: 27.5 x 25 ea
  • Half-Kneel SA Landmine Press: +5 x 20
  • NG Pulldown: 10 plates x 25
  • FFE KOT Split Squat: BW x 20 ea
  • Axle Zercher Good Morning: 40 x 25
  • SA Incline Curl: 7 x 25 ea
  • Seated Lateral Raise: 5s x 20
  • SL Leg Extension: 4 plates x 20
  • Elbows-Out Extensions: 7s x 30
  • DB Front Raises: 6s x 20
  • SL Band Hammie Curl: Purple x 20 each
  • Ez Bar Upright Rows: 12.5 x 25
  • Bent-Knee SL Calf Raise: Bw x 16 ea
  • Toe Raises: 2 feet x 17
  • Supine Neck Flexion: 2.5 x 20
  • Prone Neck Extension: 2.5 x 30
  • Neck Lateral Flexion: 2.5 x 20 ea
  • Copenhagens: Above knee x 20 ea
  • Sleeper External Rotations: 4 x 20 ea
  • Hi-5 Internal Rotations: 4 x 20 ea
  • Seated DB Shrugs: 25s x 20
  • Deep DB Side Bends: 20 x 20 ea

Saturday 14th of August
GPP Block - Week 1, Day 6

I always do my Saturday sessions with a friend/mentee/client, so I got to do some chase games. She ran the warm-up today:

Warm-Up:

  • Backward pogos: 15m
  • A-Skip for Height: 22m
  • Cariocas: 22m
  • 5 Diagonal Shuffles to Pivot: lots, forwards and backwards
  • Backpedal Race: 32m for me, 22m for her (I won!)
  • 3 x 15m Scissor Run to 17m Run

COD Work: Emphasis on Pivot moves

  • 5x Reverse Pivot to 10m sprint, auditory cue
  • 2 x 5x Reverse Pivot around goal post to 10m sprint, auditory cue
  • 5x pivot to chase around goal posts

Max Speed:

  • 22m sprint, push-up start
  • 22m no-arm sprint, standing start
  • 32m no-arm sprint, standing start

Had to switch to no arms because my shoulders (R, in particular) were getting sore

About 260m of volume all up. Good stuff

Monday 16th of August
Aerobic Work

Wasnā€™t practical for me to get my lift in today, so I did Tuesdayā€™s aerobic work today, and will do my lift tomorrow.

60min stationary bike

  • 14.5km, 95W average
1 Like

Tuesday 17th of August
GPP Block - Week 2, Day 2
Lift Day

Abbreviated session, but I got the essentials in

  • Jefferson FFE Split Squat: 50 x 20
  • Flat DB Bench Press: 15s x 45s Loaded Stretch
  • SA DB Row: 30 x 20
  • Half-Kneel SA Landmine Press: +5 x 21
  • Single-Arm Hang: 16, 5, 5
  • Two-Arm Hang: 45s
  • Axle Zercher Good Morning: 45 x 20
  • Copenhagens: Just below knee x 20
  • SL Squatted Calf Raises: 20 ea
  • Sleeper ER: 4 x 22
  • Sidelying ER: 4 x 13
1 Like

Wednesday 18th of August
GPP Block - Week 2, Day 3
Jumps and Sprints

Warm-Up:

  • Having fun

https://www.instagram.com/p/CStL6QHB55g/?utm_source=ig_web_button_share_sheet

Jumps:

  • 10 minutes of getting up as high on the rim as possible

Sprints:

  • 2 x One-arm flying 15, slight incline
  • 1 x No-arm flying 15, slight incline
  • 1 x flying 15, slight incline
  • 1 x overspeed flying 15, slight decline
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Friday 20th of August
GPP Block - Week 2 Day 5
Lift

Woke up last night with some mechanosensitivity of my right sciatic nerve. Itā€™s not sciatica yet, but it could be if I donā€™t make smart decisions training-wise. As such, todayā€™s session was modified a bit.

  • Reverse Nordics: 5kg x 20
  • SL Leg Extensions: 5 plates x 20
  • Nordics: 1 x 25s EQI, 1 x 5
  • SL Hammie Bridge: 40 x 13 ea
  • Hammie Bridge: 40 x 20
  • SL Bent-Knee Calf Raises: 22 *
  • Tib Raises: 2 foot-lengths x 16+4
  • Copenhagens: 2in below knee x 20
  • Goblet Carry: 12.5 x 200m
  • SA Hang: 40s R, 28+12s L
  • DB Bench Loaded Stretch: 20s x 40s
  • Assisted Dip Stretch: 10 plates x 20s

Didnā€™t have much desire or energy to get more upper body training in, but I donā€™t really mind.

*Calf raises were worryingly weak on the R side, but Iā€™m hoping Iā€™m just in my head a bit.

Tuesday 24th of August
GPP Block - Week 3 Day 2
Lift

With the way the hip was last weekend, I wasnā€™t as active as I should have been. Luckily, Iā€™ve been feeling pretty good lately so Iā€™m beginning to return to ā€œnormalā€ training.

  • Zercher Squat: 60 x 20
  • Nordics: 5, 3
  • NG Chin-Ups: 8, 6 ā† pathetic
  • Deficit Push-Ups: 15
  • Dip Hold: 5 deep breaths
  • Sleeper External Rotation: 5 x 15
  • Sidelying Reverse Flye: 5 x 15 + 15s stretch
  • Leaning Lateral Raises: 7 x 10
1 Like

Wednesday 25th of August
GPP Block - Week 3 Day 3
Jump / Sprint

Very hectic day, so this was a 15 minute bedroom workout before dinner

Warm-Up: Emphasis on max power per rep

  • 3min of cross-connect explosive lunges

Main-Work: 10min continuous

  • 1-2 Rotational CMJ
  • 1 Depth Knee Push-Up
  • Something gymnastic-ish for ~20-30s

Cool-Down: Emphasis on rotation

  • 2min of alternating cross-connect explosive lunges
1 Like