Monday P.M.
Swedish massage
Tuesday P.M.
Incline treadmill warm-up-10min @ 2.5mph @ 12.5%incline
Upper body weights warm-up
Bench Neck Bridges-35lbs x 3 x 10 S/S 1-arm shrug 90lbs 3 x 8
Explosive Pushup Rebound x5x3
Bench Press-barx10, 95x10, 125x8, 155x6, 175x5, 195x3, 215x3, 235x5x3
DB Floor Press-85lbs x 2 x 12
Chest Supported Row - 25lb plates x 4 x 8
Shoulder giant set 3 x 8, supinated front db raise, supinated lateral db raise, rope face pull
EZ bar cable curl 110lbs S/S standing hammer curl 35lbs 3x10
Wednesday Midday
Starting to feel a cold/flu coming on.
Med Ball Warm-up
6 explosive throws, overhead backwards and underhand forward for 15 meters, dive pass for 10 meters
200 abdominal reps
Sprint Warm-up (felt terrible)
3 x 20m, 3 min rest - 2 from kneeling start, 1 from falling start
3 x 30m, 4 min rest - standing start
1 x EFE, 20m easy, 20m fast, 20m easy - this felt entirely too slow and I was coughing uncontrollably afterward so ended the sprints there, only had 2 more EFE’s scheduled for that portion.
Explosive stair bounds-3jumps x 5 sets
Stretch
Thursday/Friday
Could not train, sick. On the Nyquil, trying to recover as quickly as possible, as this is the final portion of the GPP phase and SPP starts Monday.
I would attribute this cold to poor diet surrounding the holidays and poor stress management surrounding the holidays, as well as ongoing external stressors in the workplace and home that have not been resolved.
Some lifestyle changes are in order.
I hope to be well enough to train tomorrow and perform a recovery session on Sunday so that Monday may begin my SPP phase properly.
Sorry if I missed it elsewhere in your log, but what does GPP and SPP stand for?
How heavy are the medicine balls that you use? Are they your own?
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[quote]theBird wrote:
Sorry if I missed it elsewhere in your log, but what does GPP and SPP stand for?
How heavy are the medicine balls that you use? Are they your own?
tweet[/quote]
General Physical Preparedness and Specific Physical Preparedness.
Med balls vary in weight, but have generally been increasing in weight. Been using a 10 lb (4.5kg) ball the last 2 weeks for the explosive throws. 15 meters is longer than it seems on the bad days…
Recovering from pretty harsh cold, did not train 1/4 - 1/7
Wednesday 1/8
Bike tempo warm-up
Bike tempo
2x10 x 40sec work, 20 sec easy pedal
Thursday P.M.
Team training
Easy session
Friday P.M.
Incline treadmill - 10min @ 2.5mph @ 12% incline
Upper Body weights warm-up
Bench neck Bridges - 35lbs x 2 x 10 S/S 1-arm DB shrug 75lbsx2x10
Bench Press - 195lbs x 4 x 12rep
Chest supported row - 35lb plates x 3 x 8
External rotator swing to 90/90 - 40lbsx3x7
EZ bar cable curl 120x3x10 S/S Neutral DB bench 75x3x10
Saturday
Pissing down rain, couldnt get speed work done
Sunday
Deep tissue massage
Monday P.M. 1/13/2014
5min @ 2.5mph @ 12% incline
Upper body weights warm-up
Bench neck bridges 35lbsx3x10 S/S 1-arm DB shrug 75lbsx3x12
Bench Press - 225lbsx4x4
Clapping pushups - 3 x 4
DB Floor press - 90lbs x 2 x 12
Row - OMIT - spinal erector in severe pain for some reason
Shoulder giant set - front DB raise, lateral DB raise, face pull x 3 x 8each
Tempo Warm-up
Extensive tempo circuit - after each run, 40 reps abs, dynamic side plank, dynamic front plank, McGill curl-ups
Set 1) 3 x 100
Set 2) 4 x 100
Set 3) 3 x 100
Stretch
Tuesday P.M.
Med ball warm-up
Explosive throws x 3each - overhead backwards, underhand forward-15meters; dive pass - 10meters
Abs - 200 total reps
Sprint warm-up
Sprints from standing start - 3 x 20meters (ground still very muddy, these were not 100%)
Team training-high intensity
Split squat front foot elevated - bar x 2 x 10
Squat - work up to 245 x 4 x 4
Hip thruster with heels on bench - 135lbs x 4 x 8
Pullups - 4 x 4
Stretch
Wednesday P.M.
Scheduled for bike tempo (active recovery), my youth rugby pissed me off beyond belief, I had to call it a day
Thursday P.M.
Team training, high intensity
Friday
N/A
Saturday P.M.
Med ball warm-up + explosive throws
Only had a light med ball here, so did 10 underhand forward, 10 overhead backwards, then the ball exploded and broke so I couldn’t complete the dive passes
Abs-500 reps dynamic side/front planks, McGill curl ups
Sprint warm-up + PNF stretching with band
5 x 25yd (22.8 meter)sprints - 2 from 1 knee start, 2 falling start, last one from staggered stance
Explosive stair bounds - 3 contacts x 4sets
Lower Body weights warm-up
Split squat rear foot elevated - 0lbsx2x8 each leg
Squat - 275x4x4
Straight leg hip thruster - feet elevated on bench - 135lbsx3x10
Bench neck bridge - extension 35x2x8
Pullups - 6 x 3 wide grip
Stretch
Sunday
Deep tissue massage
Monday 1/20/2014
Had the day off work, ended up running errands all over for people, project at the rugby field, etc., dropped dead when I got home, no training today. Pushed to tomorrow, I can shift the lower body training from Tuesday to Thursday and perform recovery on Friday, hoping to not interfere with my match Saturday.
Tuesday P.M.
Team training - low intensity, ran some patterns of play/set moves, shortened session as well
Upper Body weights warm-up
Bench neck bridge 25lbsx3x12 S/S 1-arm DB shrug - 80lbsx3x12
Bench Press - work up to 245 x 3 x 4
Clapping Pushups - 5 x 3
Db Floor Press - OMIT
Yates Row - 185 x 4 x 6
Shoulder giant set - front DB raise, lateral DB raise, face pull x 3 x 10
EZ bar cable curl stackx3x8 S/S 2 arm standing hammer curl 40 x 3 x 8