Great info going on here. You seem faaaast. Any vid of your form?
How lean are you? Do you do any slow runs and how does your recovery day looks like?
I know I ask a lot.
I’m a tennis player and in tennis we don’t run/sprint more then 9m long, just keep repeating it like crazy.
Any advice on how to train, do speed work for this kind of game.
Good luck. I’ll be keeping an eye on you!!!
PS: What did you think about the Jamaicans in the Olympics?
I’ll get a video on, over the next couple of days, just for you!
I don’t bother will slow/tempo runs for recovery, with all the other sport and running I have going on.
Depending how often you’re playing tennis, playing the game it self could be all the sprinting you need.
Them Jamaicans sure know what they’re doing.
[quote]OooahhhCANTONA wrote:
I’ll get a video on, over the next couple of days, just for you!
[/quote]
Thank you sooo much.
Triceps and biceps
Decline DB Triceps extension
12.5kgx8
12.5kgx8
10kgx8
15kgx6
Decline barbell triceps extension
20kgx8
30kgx8
30kgx8
30kgx8
V-Bar pressdowns
Pin 9x10
Pin 11, 3x10
Rope pressdowns
Pin 8, 2x12
EZ bar curls
20kgx8
30kg,3x8
DB Curls
15kg,2x8
1x13
Reverse curls- 1 big set
20kgx8
25kgx8
Repetiton upper body
1.Barbell bench press
60kgx8
80kgx4
90kgx1
100kgx1
65kgx14
2.Push-ups- Hands on low step up box
50
45 around that
28
3.Lat pulldowns
pin 13, 3x12
4a.Plate raises
10kg, 3x15
b.Side raises
7.5kg,3x10
5a.Triceps pressdowns
4x25
FULL STACK
b.DB curls
2x10- 12.5kgx,1x10 15kg
Max effort lower body
Friday 26th September
1.Squats
60kgx8
90kgx4
100kgx1
120kgx1
130kgx1
140kgxmiss
I’ll get 140 soon, it’s been a long time since I’ve had that sort of weight on my back, but I’m gonna be consistent with it now, and I’ll nail it.
Maybe could’ve even had it today, I was wearing one of them small bodybuilding belts that was already at the gym, whcih didn’t offer too much support.
I got out of the hole on the heavy ones easy enough, and then my quads were what was struggling- not had this problem before!
2.Barbell lunges
50kgx8
55kg,2x8
3.Hyperextension
3x10-12 with Medicine ball
4a.DB side bends
3x12-15 with 15kg
b. Swiss ball sit ups
15kgx12
20kgx12-15x2
WEEK 1
Max effort upper body
Monday 29th September
1.Incline Bench Press
Worked upto
92.5kgx5 (last 1 knocked up a little bit by spotter)
and then
85kg,2x3
2.Incline DB Press (palms in)
15kgx10
22.5kgx8
25kg,2x8
3.Chin-ups
MAX-19
10
9
4.Front raises
7.5kgx8
10kg,2x8
5.Cable side raises
Pin 2,3,4,5
all x8-10
6.V-bar pressdowns
?x25
?x19
Stackx8
Thursday 2nd October
Had a few rest days after been achey from last sudnay, had a football match won 4-3!!
Max effort lower
Front squats
60kgx10
60kgx4
80kgx5
100kgx3 With spotter, why do all bodybuilders/ or wannabe’s need to touch the fucking bar and do work for you
100kgx2 without anyone near it
D-E-E-P Baby
Bulgarian split squats
20kgx8
25kg,2x8
Hyperextensions
Medicine ball, 3x12
Ab circuit bodyweight
Hanging leg raises from chin-up bar can’t be beaten
Along with sprinter sit-ups
So overall, pretty decent front squats i’d say
Friday 3rd October
Rep-Upper body
1.Flat DB’s
30kg,2x10 and 1x9
2.T-Bar rows
1 plate x8 20kg
2x6 40kg
3x6 60kg
3 plates and 1 15kg plate x5 (75kg)
DB side raises
10kgx10
12.5kg Rest-paused, 6,5,3
Cable front raises
pin 2, 2x8
pin 3, 1x6
Close-grip bench press (saw some lads doing it and was persuaded by them to do it)
70kgx8
80kgx4
100kgx1
110kgx miss
Have that when I’m fresh, I’d done 14 sets before that lift.
My shoulder felt fine! first time it has done in ages on close-grip, so I hadn’t done any heavy in a couple of months.
[quote]OooahhhCANTONA wrote:
I’n not suprised you can’t stand Ronaldo.
The way he frustrates every single team in europe,must be down-heartening to watch.
[/quote]
haha thats’s right. Scouse bastards won but so what?. They still won’t win the league nor the CL. UNITED!!
Monday 6th October
Military Bench press
60kgx8 A few reps paused
80kgx6 1 or 2 paused
90kgx7 None paused
97.5kgx3 None paused
90kgx5 All paused
80kgx6 All paused
60kgx10 All paused
Just getting used to feeling weight while been in that position first, before I start pausing all the time. I like the change from regular benching.
Varied my grip as well- I still like shoulder-width grip the best.
Dipsx15
Pull-upsx some
Wednesday 8th October
1.Flat bench
60kgx8,80kgx6,90kgx3
100kg, 3 sets of 5! Quite pleased with that
2.Military press, First rep cleaned from waist height
50kgx6
55kgx4
Clean and Press
65kgx1 PB
3.Cheat curls, like a reverse grip hang clean
Worked upto 70kgx2
4.DB Rows
25kgx8
30kgx8
40kgx8
45kgx5 PB
Today was a back-to-basic, no shit exercises in there that aren’t gonna do anything for you. Just old school, plain exercises that are gonna get you big and strong!
Friday 10th October
Shotgun method
DB bench press
warm-up
20kg,2x12
real stuff:
32.5kg,3x6
37.5kg,2x6
40kg,1x6
42.5kg,1x4 PB!
Deadlifts
60kgx6
100kgx6
130kgx4
140kgx4
160kgx1
Grip going on them, I was tired after the DB presses.
Shrugs
100kgx14,60kgx15
Hammer curls/DB curls
a drop-set
Chest and biceps
1.Decline bench press
60kgx10,80kgx6
100kgx3,110kgxmiss
takes a bit to get used to decline
2.DB incline
15kg,2x10
27.5kg,2x8
3.Flat DB’s
30kgx8
37.5kgx4
4.Barbell curls
30kgx10
40kgx10
45kgx5
then 2 drop-sets
5.Incline DB curls
2 drop-sets
Lower body
Sumo deadlift
Worked upto 150kgx3
First time doing the exercise, work upto a 1RM next week.
My WS4SB is gonna look like:
Max effort upper
1.Flat bench press
2.Military press
3.Close-grip bench press
I’m gonna go with military press instead of incline bench press, I don’t get anything from that exercise.
I’ll add in rack-lockouts if i see an obvious sticking point.
Lower body
1.Sumo deadlifts
2.Back squats
3.Conventional deadlifts
Monday 20th October
Repetiton Upper body
1.Flat DB’s
worked upto 32.5kgx14,x12
DEEP
2.Pull-ups
Weighted drop-set
17.5kgx5 PB
12.5kgx3
7.5kgx2
Bodyweight
2x15, I’m aiming to get around 20-22 in the next couple of days.
3.DB shoulder press
22.5kg,2x6
17.5kg,1x12
4.EZ bar reverse curls
15kg,1x12,2x10
Doing some speed and acceleration work in a bit, will write about it later.
10m x2
40m x2 Tempo
Couldn’t really get much done, it was pitched black well early.
Wednesday 22nd October
AM:
Sprints at college
30mx3
PM:
Max Effort lower
1.Sumo deadlifts
Worked upto 170kgx1 PB!
I was gonna add just 2.5kg to each side but I went for it all…
180kgx1 PB! (4 plates)
2.Walking DB Lunges
20kgx6
27.5kgx6
32.5kgx4
25kgx12
3.Hyperextensions
Medicine ballx12
15kg DB, 2x10
I’ll do some bodyweight abs in a bit.
Friday 24th October
Max effort upper
1.Pull-ups
1x10
2.Close-grip bench press
Worked upto 100kgx5! (2 plates)
Then did 95kgx5
3.Pull-ups
1x20
4.Flat Db’s
37.5kg,2x6
1x7
4.Kroc Rows
1x10, 22.5kg
37.5kg, 1x13
5.Pinwheel curls
15kg, 1x7
12.5kg,1x10
6.Triceps pressdowns
some
Tuesday 28th October
Sprints
As usual went dark well early, and it was also around 4*C, freeeezing.
10m x2
60m x1
100m x1
I was looking to get times for each distance so that I could get times to beat for each one.
But with the conditions the 10s and the 60m were more like a warm-up for the main 100m.
I have an idea of the times now, would’ve been helpful if the weather was alright.
Tomorrow Rep-Upper.