J4GGA2's Log: Becoming More Athletic

Burns harsh.
Considering I’m already doing loads of fat-grip and carry work I think my grip’s being trained as much as it can be. The shrugs are tougher than they seem since each rep is 3-5 seconds.

Sorry :joy:

Hmm

Yeah they are loads of fun :joy:

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quarter turns are looking pretty cool. You can’t really tell but my serratus is finally coming through which is nice.

My bloody back fat though :angry::angry::angry:

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The spookiest workout of the year
WSSB Strength and Speed: Max-Effort Lower

Warm-Up:

  • Ankles
  • 2x20 TKE’s
  • Hip Dynamic Warm-Up

Squats / Chest-Supported Row:

  • 60x4 / 25 + light band x 8
  • 90x3 / 20 + light band x 10
  • 90x3 / 20 x 15

Pull-Throughs / Kneeling Ab Wheels

  • Loads of sets of pull-throughs before I figured out the weight and technique / none
  • 65x3x10 / 3x10+6+4

Conditioning:

40m Farmer’s Carry @ 60kg, straight into
200m Row @ Lv. 10
Rest

6 rounds in about 22 minutes, averaged a 1:42 split on the ergo

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Why does this sound like a cheap rip-off of Agile 8? :thinking:

hahah nah Simple 6 is Joe DeFranco’s upper-body equivalent:

  • T-Spine Foam Roll
  • Lats/Rotator Cuff Foam Roll
  • Shoulder Capsule/Internal Rotation Stretch
  • Chest Stretch
  • Lat Stretch
  • Band Dislocates

@kleinhound

Hey mate,
When you were running WSSB how frequently did you cycle the lifts? I’m planning on spending 2 weeks on a squat variant, then 2 weeks on a deadlift variant, then repeat

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Thursday 1st of November
WSSB: Rep Upper

Last day of high school classes ever

Warm-Up:

  • Lol nah

Low-Incline DB Press / SA DB Row

  • 45x3x8 / 30x2x10, 35x10

LPD / SA Rear Delt Flye / SA Incline Lateral

  • 4 sets to failure, kept changing grip and weight / 4x3x15 / 4x3x15

Trap-Bar Shrugs / PJR’s / HLR’s

  • 50x3x15 / 20x3x12 / 3x10
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Friday 2nd of November
Conditioning: Ergos

Warm-Up

  • Skipping/Squats/Jacks
  • 10 Rollovers into V-Sits
  • 10 Fire Hydrants (both ways)
  • 10 Mountain Climbers
  • 10 Groiners
  • 3x5 Bounds

Ergo: lv. 5 resistance, 60s rest between efforts

  • 500m
  • 400m
  • 300m
  • 200m
  • 100m
  • 100m
  • 200m
  • 300m
  • 400m
  • 500m

Main workout done in 20:36

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I’m hereby making a decision that, given my goals, I’d be better served focussing on high-bar Olympic squats, rather than low-bar squats.

Bar Rip, it seems many coaches prefer High-Bar squatting styles for overall leg-developement, fatigue management and, according to CWS, building leg strength itself.

Also, Olympic squats are just nice to look at.

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Had to call off today’s sprint training after four 10m sprints. My hip started hurting and I knew it would be dumb to push through.

I have a feeling it’s because I didn’t try and ramp up my speed, and instead went full-throttle on my first run. Next week I’ll try building up to full pace, and see how my hip feels.

That being said, I have a suspicion that flat sprinting may not be for me - it seems that every time I push them I get hurt. Thus, I’m considering switching exclusively to hill sprints, which don’t seem to hurt me.

I forgot to say, Congrats on graduating man!

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Congrats man.

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Cheers fellas, tad premature though. I have exams until Wednesday 14, and graduate on the 16th

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Good luck! :upside_down_face:

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Monday 5th of November
WSSB: Max-Effort Upper

Warm-Up:

  • Limber 11

Bench / Chest Supported Rows:

  • 20x some / 25x10
  • 40x some / 25x10
  • 55x some / 25x10
  • 65x3 / 25x10
  • 67.5x3 / 25x10
  • 75x0 dumb / 25x10

Incline DB Press / Smith Rows:

  • 25x2x20 / 65x2x10ish

Strict Fat-Grip SA DB Rows / Face Pulls:

  • 22.5x4x8 / 50x4x8

Seated DB Shrugs / EZ-Bar Reverse Curls:

  • 45x4x15 / 22.5x4x8

Tuesday 6th of November
Conditioning: Complicated Complex

Warm-Up:

  • Limber 11
  • 3x25m hills, ramping speed

Main work: 20 minute AMAP

  • 5 jug Deadlifts
  • 25m jug carry
  • 5 jug push presses
  • 25m jug carry
  • 5 jug goblet/zercher squats
  • 70m hill run

All jug work was done without dropping

6 in 16:30, had to poop really badly so called it off. Pooped, went back and did one more.

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To begin with, each week, but for me I need more frequency with upper body lifts vs lower. So I’d cycle the lower ME each week, sticking to a 1-3RM, but my upper body work I’d repeat for two weeks, for example incline Bench week 1 for a 5-3Rm and then week 2 for 3-1RM. Gave me a bit more practice and the ability to gauge where a good 1RM would be for upper

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Awesome, this sounds similar to what I was planning, but with 2 weeks/lift for lower and 3 weeks/lift for upper. Would you say that alternating between hinge patterns and squat patterns for the lower body lift would be a smart way to do it?

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It sort of depends on what you need and what drives what. I found box Squats, pause squats and good mornings would all help my Deadlift and my squat, so I did more of a 2 to 1 ratio of squat vs pull

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