J4GGA2's Log: Becoming More Athletic

Training Logs
843

New Deadlift Programming

So as far as I can tell, my technique issues and sticking point off the floor (weak low back, I think). My solution is EMOM waves on Squat days, loosely based on the waves used at Westside, and heavy paused deadlifts on Deadlift days

EMOM Waves, based off 90% Deadlift 1RM:

  • 6x3 @ 55%
  • 8x3 @ 60%
  • 10x3 @ 65%
  • 4x3 @ 70%
  • 6x3 @ 75%
  • 8x3 @ 80%
  • Deload

3s Paused Deadlifts, based off 90% Deadlift 1RM:

  • 3x3 @ 80%
  • 4x3 @ 80%
  • 5x3 @ 80%
  • 3x2 @ 90%
  • 4x2 @ 90%
  • 5x2 @ 90%
  • Deload

On deloads order switches, so 5x3 3s pause deadlifts @ 50% on squat day, and work up to TMx1 on deadlift day

Add 5-10kg and repeat after deload

1 Like
844

Nice

1 Like
845

Great one on front squat :slight_smile: congrats

On DL my lower back gives up first as well. (on Front squat itā€™s the upper back)

I added in heavy KB swings like 5 - 8 reps, they worked wonders strengthening my lower back.

1 Like
846

Wish I could, but KBā€™s at my gym only go up to 24kg, which I can do for sets of 12-15

2 Likes
847

Saturday 20th of October
Press

Less than 3 and a half hours sleep. I better get that fucking 99 ATAR

Warm-Up:

  • Simple 6

Pull-Ups / Press

  • +0x5 / 20x5
  • +5x5 / 30x5
  • +10x4 / 35x4
  • +15x3 / 40x3
  • +20x2 / 45x2
  • +25x1 PR / 50x2x0
  • 0 / 45x1

Press hasnā€™t improved too well with my program either. Iā€™m going to make this work :joy:. Iā€™m thinking for press Iā€™ll up the reps per wave, going with a 10ā€™s wave, 8ā€™s wave, 5ā€™s wave and 3ā€™s wave. I also think Iā€™ll change the supplemental (Z-Press) to straight sets. I wonā€™t change my pull-up programming because itā€™s working

SA DB Row / Incline Bench:

  • 25x12 / 27.5x6
  • 25x12 / 35x6
  • 25x12 / 45x10 PR

Digging the incline bench

Circuit A:
Band Face Pull-Aparts / SA DB Press / NG LPDā€™s

  • 5x12 / 10x5x10 / 5 plates x 5x10

Circuit B:
Seal Row / Incline Lateral / SA Fat Grip Hammer Curl

  • 50x3x6, 50x6+6+4 / 4x3x12 , 4x12 + 6 standing / 5x4x20
1 Like
848

My press (all my pressing as a matter of fact) has stalled as well.

On Wendlers forum (I was there for a year or so) a lot of guys was stalled on the press and they did BBS boring but strong thats 10 sets of 5 with FSL weight. Focusing on bar speed.

And I tried that of course and my press went ā€¦ absolutely nowhere :slight_smile:

1 Like
849

:joy::joy::joy: it be like that sometimes. Hope it gets moving for you soon though

2 Likes
850

Monday 22nd of October
Deload: Squats and Bench

Warm-Up:

  • Hip Dynamic Warm-Up
  • Simple 6
  • 2x20 TKEā€™s
  • Ankle Mobility

Squats / Kneeling Ab Wheels

  • 55x5x3 / 3x20

Deficit RDLā€™s / Hanging Leg Raises

  • 70x5x3 / 5x10

Rows / Bench

  • 40x5x3

NG Chins / Z Press:

  • 5x3 / 22.5x5x3

Face Pulls / Fat-Grip Hammer Curls

  • 45x3x16 / 5x25, 20, 3x25
2 Likes
851

Current diet

If anyone is curious, or if I need to look back

Meal 1:

  • 2 eggs
  • 1 serve of canned fatty fish (salmon, mackerel, herring or sardines)

Meal 2:

  • 300g plain fat-free greek yoghurt
  • 1 cup of blueberries
  • 1 tablespoon of cocoa powder + cinnamon, vanilla etc

Meals 3, 4 and 5:

  • 125g of kangaroo mince
  • 1 and 1/3 cup of white rice
  • loads of veggies
  • chicken stock

Meal 6:

  • 160g sweet potato
  • 125g of kangaroo mince
  • veggies

Additions:

  • 2-3 raw carrots
  • 1 orange
  • Sauerkraut coz itā€™s delicious

Variations for training days:

  • Meal 2 eaten first thing, pre-workout
  • 1 cup of rice + 3 tbsp of honey post workout
  • Meal 5 eaten second, post workout
  • Meal 1 eaten fifth
852

Wednesday 24th of October
Conditioning: Carries

  • Jug x 30x40m EMOM

Not too bad, but the difficulty really creeps up at around minute 20.

853

Okay so this is basically the most disgusting idea, but it tastes like gooey, salty awesomeness.

2 eggs
Olive oil
Sardines in tomato sauce
Slice of cheese

Scramble that shi*t together

854

YES absolutely.

1 Like
855

Friday, 26th of October
Deload: Deadlift and Press

Warm-Up:

  • 2x20 TKEā€™s
  • Ankle Mobility
  • Simple Six
  • Hip Dynamic Warm-Up

Deadlifts / HLRā€™s

  • 60x5x3 / 5x10

Front Squats / Kneeling Ab Wheels

  • 45x3x3 / 2x20, 10+10

Pull-Ups / Press

  • +0x5x3 / 22.5x5x3

SA DB Rows / Incline Press:

  • 25x3x6 / 30x3x3

Band Pull-Aparts / Fat Grip Hammer Curl

  • 3x20-30 / 5x2x20, 3x30

Not gonna lie I donā€™t feel recovered at all, but thatā€™s probably a testament to my poor sleep and the amount of stress going on at school right now.

3 Likes
856

Changed my mind. Fuck my program, I wanna try something new. Iā€™ve been wanting to try WSSB for a while. This template is off DeFrancoā€™s site, but Iā€™ve chucked the assistance into giant sets coz training density

WSSB: Strength and Speed

Monday: Max Effort Upper

Max Lift: 2x3 @ 90% 1RM

Supplemental Lift: 2 Max @ 15-20RM

A1: Row Variation: 3-4 x 8-12
A2: Rear Delt: 3-4 x 8-12

B1: Shrug Variation: 3-4 x 8-15
B2: Curl Variation: 3-4 x 8-15

Wednesday: Max Effort Lower

Max Lift: 2x3 @ 90% 1RM

A1: Hip Extension: 3x10
A2: Abs: 3x20

Loaded Conditioning: 10-20 minutes

Thursday: Repetition Upper

Rep Movement: 350 or 4 x 12-15

A1: Vertical Pull: 3-4 x 8-12
A2: Rear Delt: 3-4 x 8-12
A3: Lateral Delt: 4 x 8-12

B1: Shrug: 3 x 12-15
B2: Curls: 3 x 8-10
B3: Weighted Abs: 3 x 10-15

Friday: Conditioning

5-15 min: Skipping / Jacks / Squats etc
5-15 min: Grounded mobility
2-3 min: CNS Potentiation (hops, quick feet etc)

25-35 min conditioning, alternate loaded/unloaded

Sunday: Speed

5-15 min: Skipping / Jacks / Squats etc
5-15 min: Grounded mobility
2-3 min: CNS Potentiation (hops, quick feet etc)

10x10m Starts, 1 min rest

6x20m Sprints, 2 min rest

4x40m Sprints, 4 min rest

Eventually Iā€™ll up the volume of conditioning and assistance, possible adding the Dynamic Day from WSSB 3

3 Likes
857

WSSB is a badass program. Iā€™ve thought about running it for myself a few times but never got around to it for some reason. Canā€™t wait to see the gains you make on it!

1 Like
858

I imagine if/when I start dabbling in strongman it will be the program I use for the main lifts

859

Sunday the 28th of October
Sprints

Warm-Up:

  • Some skips, jacks and squats
  • 10 Rollovers to V-Sits
  • 10 Fire Hydrants (each way)
  • 10 Mountain Climbers
  • 10 Groiners
  • 3x5m ankling
  • 3x5 bounds

Work:

  • 10x10m, 1 minute rests
  • 6x20m, 2 minute rests
  • 4x40m, 4 minute rests

All up about 50 minutes

1 Like
860

Monday 29th of October
WSSB Speed and Strength; Max-Effort Upper

Warm-Up:

  • Simple 6

I considered doing Agile 8, but couldnā€™t be arsed (sorry Jim).

Bench / Chest-Supported Rows

  • 20x10 / 10x12
  • 40x5 / 20x10
  • 65x3 / 25x10
  • 65x3 / 30x10

Incline DB Press / Smith Row

  • 25x2x20 / 60x12 ish, 75x10+4

Yuck

Dead-stop SA Fat-Grip DB Row / Band Pull-Aparts

  • 25x4x12 / 4x12

Liking this row variant

Barbell shrugs / SA Fat-Grip Hammer Curls

  • 60x3x15 / 8x2x12, 6x8
  • 80x9 / 7x8

Grip is majorly limiting my shrugs. I better get some straps soon

Hung from a bar (scaps depressed) for 3 sets to discomfort (didnā€™t really try all that hard) and went home.

2 Likes
861

Just wanted to add a note about the sprints I did yesterday.

Since Iā€™ve always done sprints for conditioning (eg EMOM), limiting my output, I never realised how taxing maximal sprints are. Though I didnā€™t really feel it during the training session, I got home feeling incredibly tired.

1 Like
862

Why donā€™t you work on getting a stronger grip??

1 Like