Lower body
-ATG Front Squats
Worked upto 100kgx3
-Snatch-grip deadlift
Worked upto 110kgx1- The grip goes before anything else
-Conventional deadlift
Worked upto 160kgx1
-Barbell lunges
50kg 3x8
Nice thread.
For your speed work, do you allow complete rests between sprints, or do you treat them as more of a conditioning workout?
Thanks, if I am doing 10m x 5, the aim is to actually get a better start. So I would rest 2 minutes in between, and get full recovery.
Then rest a few minutes and go onto my next distance, i.e 40m x3.
My speed day is to get faster, and once I’m happy, I’ll add a speed-endurance day as well, something like 120m-160m sprints.
Sunday 29th June
REPETITION UPPER BODY
-Flat DB bench press
30kg, 4x12
-Chin-ups
2x max
close-grip 17
wide-grip 9
-Seated cable rows
Pin 13, 2x10
-DB side raises
10kg, 2x12, 1x10
- Preacher curls, 20kgx8,20kgx6
SUPERSET - DB Hammer curls 15kgx6,15kgx6
-Barbell shrugs
60kg, 2x20
Later on today:
Sprints
10m x 4
30m x 2
40m x 5
DYNAMIC-EFFORT LOWER BODY
- Speed Squats, 6x2
- Reverse lunges, 3x8
- Romanian Deadlifts, 3x10
- ABS, HIGH-REPS
I’m focusing on putting some HUGE numbers up on squat, to help my sprinting out.
So this is it:
Monday- Max Effort Upper
-Flat barbell bench
-Incline bench/ close-grip, if my shoulder’s alright
-Rack Lockouts
WEEK 1- 5RM, WEEK 2- 3RM, WEEK 3- 1RM
Wednesday- Max-effort lower
Max-effort exercise
-Squats
-Front Squats
-Rack Pulls
WEEK 1- 5RM,WEEK 2- 3RM, WEEK 3- 1RM
Friday- Repetition Upper body
-Flat DB Bench press- palms in
-Flat DB bench press- palms out
-DB floor press- palms in
WEEK 1- 4x12-15, WEEK 2- 3xMax
Tomorrow, now I’ve got my plan fully sussed out. I’m gonna do some rep work tomorrow, and start the plan from Monday.
Warm up:
1.Hyperextension with Medicine Ball, 3x12
2.Hanging Leg-raises, 3x15+
3.DB Side bends, 3x15
Rep-Upper
1.DB Press (Palms in),3xMax
2.Chin-ups, 3x12-15
3.DB Tricep extensions, 3x10
4.EZ Bicep curls, 3x12
5.DB Power cleans, 3x12
Repeat Warm-up
Ended up a bit short on time.
So this is it:
1.DB Press (Palms in) 25kgx14, x14 again.
Then the planned warm-up
1.Hyper-extension 3x10-12 with medicine ball
2.DB side bends, 15kg 3x12-15
3.Hanging leg-raises, BW 3x15
2.Chin-ups, 1x14,1x9,1x6 FULL LOCK-OUT
3.DB Triceps extensions, 12.5kgx8,7.5kgx12
Then repeat warm-up
And later on today, or tomorrow morning I’ll be doing 2 sets of 3, 200m tempo’s.
Getting Monday planned.
Max effort upper
Warm up:
1.Hyperextensions,3x10-12
2.Hanging leg raises,3x15
3.Spread eagle sit-ups,3x10
1.Incline bench press, work upto 5RM
2.Flat DB bench press,4x6 42.5kgs
3a.Kroc rows, 1x10, 1xmax
b.DB Power cleans, 3x10
4.Shrugs,3x15
5.EZ Bar reverse curls,3x12
KEANO…KEANO…THERES ONLY ONE KEANO!!
[quote]ronaldo7 wrote:
KEANO…KEANO…THERES ONLY ONE KEANO!![/quote]
That’s what we wanna hear!
Fuck Ronaldo. When it comes to players like keane, Ronaldo’s nowhere near.
Keano’s fucking magic,
he wears a magic hat,
and when he saw Old Trafford,
he said I fancy that!
he didn’t sign for arsenal or blackburn cos they’re shite
he signed for Man United cos they’re fucking dynamite!
[quote]OooahhhCANTONA wrote:
ronaldo7 wrote:
KEANO…KEANO…THERES ONLY ONE KEANO!!
That’s what we wanna hear!
Fuck Ronaldo. When it comes to players like keane, Ronaldo’s nowhere near.
Keano’s fucking magic,
he wears a magic hat,
and when he saw Old Trafford,
he said I fancy that!
he didn’t sign for arsenal or blackburn cos they’re shite
he signed for Man United cos they’re fucking dynamite![/quote]
He winks of the left, he winks on the right…THAT BOY RONALDO MADE ENGLAND LOOK SHITE!!.
As you can see I disagree 
but really Keano is a legend and Ronaldo…well I don’t think he will remain at United till the end of his career however we as United supporters can’t be sore when he goes( this season, next season…who knows) as he has given us great service.
Okay enough of Football but when there is talk about United I get a little talkative.
Good luck with your goals.
Haha, nice of you to drop by again.
Are you originally from England, or always been in New York, because you know your stuff?
[quote]OooahhhCANTONA wrote:
Haha, nice of you to drop by again.
Are you originally from England, or always been in New York, because you know your stuff?[/quote]
Well I am originally from South America so Football is my passion. I supported the local team from my city but since moving here at around 10 my interest for football went away until I turned 16 or so.
After that it was all about United and since then have been following the team. Can’t wait until I go for my first match at the theater of dreams. Now I’m just waiting on Ronaldo and where he will be next season.
Oh alright, ye South America’s like Europe (not the weather of course), but the way everyone lives for football.
Am sure he’s staying with United now.
Monday 7th July
Max Effort Upper
1.Incline bench press
Worked upto 90kgx5 PB! (198lbs)
2.Flat DB Bench press
40kg, 4x6 PB! (88lbs)
3.Kroc rows
20kgx8, 35kgx14 (77lbs)
4.DB Triceps extension
10kg,1x10 and 2x8 (22lbs)
EXTRA LOWER BACK AND ABS
1.Hyperextensions 3x12 medicine ball
2.Hanging leg raises BW 4x15-20
Speed work:
Broad Jumps x4
15m x 3
30m x 3
40m x 3
3x Fyling 30s
Max effort lower
Went on my bike to the gym 3/3.5 miles
1.Squats
Worked upto 125kgx5 PB, (275lbs x5)
That’s what am talking about!
2.Split leg DB squats- These should be done by everyone, a killer
22.5kgx8, 30kg 2x8
3.Hyperextensions
3x12 with medicine ball
4.AB circuit
3/3.5 miles back
Saturday 12th July
Max Effort upper/ followed by Rep work for shoulders and triceps
1.Incline bench press, Work upto 97.5kgx3 of 2 sets PB (215 lbs)
2.DB bench press (Palms in), 27.5kg x 2max-15,11
3a.Plate raises , 2x8-10, 20kg plate
b.DB side raises, 2x12
4.Triceps pressdowns, 3x20
3.5 mile walk back
Monday 14th July
Upper back and biceps
1.Chin-ups 5x?, Gonna start taking these serious and set a number to beat from next week
2.Lat Pulldown 2x10
3.DB shrugs, 25kg, 2x25
4.EZ Bar reverse curls 20kg, 3x8