I was always fast, but I wouldn’t say I trained it directly. Only before a school competition for a couple of weeks.
How dedicated!
I got a lot of sprinting done in rugby and “soccer”.
This style has improved me no doubt.
You need to dedicate at least 2 days a week to speed/acceleration training and nothing else.
You won’t find me on Power of 10, I’ve raced in school competitions, I was aiming to do club races for this season, but it takes time to get into top shape, and I dopped a weight on my foot!
We’re in September now and the season’s over, I’m still lifting and running nearly every day.
So when next season starts I’ll be like a tiger escaping from a cage!
I can’t remember my exact time- when I left school at 16, I’d ran an 11.57.
12.2 is good, if you wanna do something- take a chance,and get yourself to a club, and then you’re on the map.
Good luck!
Lower body
Deadlifts- without a belt, my lower back feels strong.
worked upto 170kgx3, 170kgx2!
That’s a nice lift for me
DB cleans
10kgx12
15kgx12
17.5kg
What an exercise, feel it working my legs, and lower back, and it feels like cardio as well!
AB circuit x2
hanging leg raises
decline sit-ups
sprinter sit-ups
Simple, but effective.
Rep Upper body
Friday 5th September
Flat barbell bench press- This is a new thing of mine, 3x12, adding weight each week
70kgx12
75kgx12
85kgx12
So after doing 85kgx12, I think next week should be 80x3x12.
Push-ups
30
25
Pull-ups Wide-grip
13
11
DB side raises
7.5kgx2x12
Seated Db power cleans
7.5kgx2x10
Arm circuit x3
EZ curls 25kgx8,12,30kgx8
hammer curls 15kgx8,6 / EZ reverse curls 20kgx8
dips x15,14,11
V-bar pressdowns x15,15,stackx12
Upper body
7th September
Flat bench press
60kgx8
60kgx8
80kgx6
100kg(2 plates a side)x8 PB
Close-grip bench
67.5kgx10
67.5kgx10
72.5kgx10
Smith Shoulder press
40kg on the bar
2x10
45kg on the bar
3x10
Barbell curls
40kgx12 PB if it counts for much lol
8th September
Rack deadlifts- Standing on 4, 20kg plates
The bar was at the top of my shin, just below my knee.
Worked upto 160kgx3,and 180kgx1
DB Rows
30kg, 3x10
Shrugs
60kgx12
90kgx10
Got the bleep test at college on Wednesday- which for those of you in America, who I expect haven’t heard of this. Is a multi-stage fitness test, testing stamina/endurance.
The beep test is fun. I did it at the end of last school year (year 9), I came third out of 120 people in my year. I think I got to about level 11.2 or something like that.
I can definitely see it being easier at a height over 5’5", but that could just be me…
Did the bleeps test- definately longest I’ve ran since I left school.
A lot different to some 60m sprints!
The college fitness tests, of what I’ve seen aren’t really testing anything other than endurance. When did there only become 1 aspect of fitness testing?!
We have a 1.5 mile run to do soon as well, and are the doing the bleep test another 1 or 2 times.
After the test, I did 65 press-ups in 1 minute, and 50 sit-ups in 1 minute.
Upper body
Incline bench press
2x3
Barbell row
4 sets of 6-10
Flat DB bench
3x7-10
Wide grip pull-ups
3xmax
Press-ups
2xmax
Quick circuit x2:
DB triceps extension
Barbell curls
Triceps Pressdown
Upper body
Incline bench press
Worked upto 90kgx3, and 95kgx3
Wide-grip Pull-ups
15
DB rows
17.5kgx10
25kg, 2x10
Friday 12th September
Squats
60kg,2x8
90kgx3
100kgx3
105kg,2x3
30 seconds rest, not bad after not squatting for a bit, feels weird when you first get that weight on your back again. No belt on any.
Barbell complex- 50kg, 6 reps each
Squats
good mornings
deadlifts
rdl
barbell row
shrugs
my lower back was absolutely fried after that
did 1 more complex with 50kg
squats
deadlifts
rdl
barbell row
shrugs
And another full 1 with 40kg
Complexes are gonna be a great way of kicking my ass into top shape.
Push press
20kgx12
30kgx10
hardest part was standing up after all that.
Bad day so far:
United got beat off the scouse bastards.
My football (soccer), match has been cancelled for tomorrow, because of a waterlogged pitch!
I’m running, or doing some sort of cardio near enough everyday now. I think I’ll get up early tomorrow and- do some sprints, pull the tire and do some tabata skipping.
I’m playing soccer twice a week, and have a rugby game/ training once a week. As well as fitness at college.
So I’ve decided a Push,Pull,Legs split will work best.
It’s gonna look like this:
Saturday- Soccer training, if manager can be arsed
Sunday- Soccer match
Monday-Legs
Tuesday- Push …and a bit of cardio at college, nothing major
Wed- Fitness tests at college in the morning, and Rugby in the afternoon
Thur- Some cardio in college
Fri- Lessons in class, and Pull
That’s the look of an average week.
With the rugby season starting I wanna add some size on, so on my split I’ll be doing big exercises in the 6-8 rep rang for 4-6 sets, and other exercises for 10-12 reps for 4-6 sets.
I made the program from Thibs’ article “How to make a damn good program.”
And I need to boost my stamina, so I’ll be getting through a lot of conditoning!
Haha, man, the last place I expected the Man U match to be spoiled for me was a training log. Oh well, at least Liverpool won. 
Are you still looking for way to do explosive bench pressing as you said earlier? I tend to use Ballistic Bench Pressing where you use a smith machine and “throw” the bar at the end of the motion. If you have the right type of smith machine, this is quite safe and works fine.
It’s a good movement and I personally use it in hope of improving punching power.
No, I’m just looking for more muscle at the moment- that will help my lifts itself.
Can I ask why you support the murderer’s if you are in greece?
[quote]OooahhhCANTONA wrote:
No, I’m just looking for more muscle at the moment- that will help my lifts itself.
Can I ask why you support the murderer’s if you are in greece?[/quote]
I’ve actually moved to London recently. But I’ve been watching Liverpool since I was a kid. Things have sure changed in football since though so I’m not -too- emotionally invested in the club football scene anymore.
Also, I can’t stand Ronaldo. 
I’n not suprised you can’t stand Ronaldo.
The way he frustrates every single team in europe,must be down-heartening to watch.
Push
DB flat bench press
20kgx12
20kgx10
27.5kgx8
35kgx6
42.5kgx3
37.5kgx6
The hardest thing is off the chest, once I get up I’ve got a few reps.
Incline DB bench press
20kgx12
22.5kgx10
25kgx8
27.5kgx6
First time I’ve done these in a good while, so not bad at all I think.
Push press
20kgx12
25kgx10
30kgx8
35kgx6
40kgx6
50kgx6
60kgx1- This is the benchmark now PB
Reverse-grip bench press
40kgx12
50kgx10
60kgx6
Overhead barbell extensions
20kgx12
25kgx10
30kgx8
35kgx4
Wednesday 17th September
Pull
Negative chin-ups
2x12-18
My forearms were aching after a bit, I’m definately gonna start direct grip work.
Pull-ups
4x5 BW
Tired from the negatives.
Lat-pulldowns
2x40
Definately could do with the endurance for chin-ups
Chin-ups
2x10
Squats
Starting the 5-3-1 method
Bar x…
Bar x…
60kgx8
Belt on
90kgx3
105kgx3
117.5kgx3
Belt off
100kgx8
Good mornings
50kgx8
60kgx6
60kgx6
Bulgarian split squats DB’s
15kgx8
20kgx8
20kgx8
DB side bends
12.5kgx12
15kgx12
I’m gonna lower the percentages for my squat on the 5-3-1, Wendler and Kroc said there’s no need to be straining to hard on the first cycle, and if you are it will cut your gains.
Bench
5-3-1 method
barx…
60kgx8
77.5kgx3
90kgx3
100kgx6
Push Press
50kgx8
50kgx8
50kgx8
Dips
BWx12
15kgx8
22.5kgx8 Use this as my benchmark
Chin-ups
BWx10
10kgx6
20kgx4!
Pull-ups
20kgx1…well close to 2