Strength, Speed, and Size

Training Training Logs
461

Bird-- Sorry man just noticed your question… When I’m by myself, I pretty much just juggle and take some shots if I’m by a goal. I don’t think I could motivate myself to dribble through some cones with no one else with me…

However, I did used to go to a lot of individual / small group skill sessions with anywhere from 1 to 5 people and my coach. It was usually about an hour of juggling, 1v1, conditioning, strength work (planks, situps, pushups), ladder work, short passing drills, and “super skills” – which was pretty much dribbling around for about 10 to 15 minutes straight combining change of direction, foot skills (pingpong, pull back turns, toe taps, etc.), and then working on new moves as well.

Personally, I don’t use a whole lot of moves, mostly just quick changes of direction and then all out speed to beat people. The ronaldo chop is a fairly simple move, but the execution is very difficult in my opinion. I think that it timing is crucial and it is really important to “chop” the ball fairly hard so that you can create separation. It’s one of those moves that only really works at close to full speed which makes Ronaldo’s execution that much more impressive. He is a beast and probably one of my favorite players to watch.

Been having some good lifts lately

today was another good one

— row machine for 5 min

bench: 135x5, 225x5, 275x3, 295x3, 295x3, 295x4 (nice! I knew last weeks workout was just a blip in the radar, and that I could improve on my workout from 2 weeks ago [295x3x3]. this is by no means a pr, but its always nice to keep getting stronger)

db bench: 100’s x 10, 100’s x 10, 100’s x 11 ( happy with this… I think once I get to 15 or 16 on the last set, I will move up to the 110’s)

1a: decline pushups: 21, 25, 21
1b: medicine ball situps: 15, 15, 15

low cable chest flies: 2 sets of 10 with squeezes — damn! never felt contractions in the chest like this before

juggled the soccer ball for about 20 min and took some shots on the hoop and a few dunk attempts. made a few but no rim rattlers or anything

peace

462

[quote]socrplyr09 wrote:
Bird-- Sorry man just noticed your question… When I’m by myself, I pretty much just juggle and take some shots if I’m by a goal. I don’t think I could motivate myself to dribble through some cones with no one else with me…

However, I did used to go to a lot of individual / small group skill sessions with anywhere from 1 to 5 people and my coach. It was usually about an hour of juggling, 1v1, conditioning, strength work (planks, situps, pushups), ladder work, short passing drills, and “super skills” – which was pretty much dribbling around for about 10 to 15 minutes straight combining change of direction, foot skills (pingpong, pull back turns, toe taps, etc.), and then working on new moves as well.

Personally, I don’t use a whole lot of moves, mostly just quick changes of direction and then all out speed to beat people. The ronaldo chop is a fairly simple move, but the execution is very difficult in my opinion. I think that it timing is crucial and it is really important to “chop” the ball fairly hard so that you can create separation. It’s one of those moves that only really works at close to full speed which makes Ronaldo’s execution that much more impressive. He is a beast and probably one of my favorite players to watch.
[/quote]

Its all good bro.

Your right about the “ronaldo chop”. Its easy to do at a joging pace, but very hard to do while at speed.

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463

real good shoulders lift today!

7 minutes on the row machine

military press: 45x30, 135x5, 150x10, 150x10, 150x11 – yea buddy. on to 155 next week

db seated shoulder press: 70’s x 10, 70’s x 10, 70’s x 10 – first time in a while I’ve been able to stick with the 70’s all 3 sets after military

face pulls: 2 sets of 15

1a: over and backs: 95x10, 95x8, 95x8
1b: db side raises: 30’s x 10, 30’s x 10, 30’s x 10

shoulder shocker (side raises, front raises, seated power clean to 1/2 press): 20’s x 10, 10, 10… 20’s x 10, 10, 10, (5,5 on the way back down)

weights are steadily progressing, and I’m looking more shredded every week. I’ve been better with my diet lately. Just trying to pack a ton of meat, healthy fats, and carbs only from fruit (except 100-130 ish before/during my workout)

peace

464

great arms lift today! lots of volume

5 mins on the row machine, 5 on the bike

rope tricep pushdowns: 5 sets of 15 with squeeze at bottom

seated dip machine: 1 set of 12, then 4 sets of 10

db cross body hammer curls: 35’s/40’s for 5 sets of 10

preacher bar standing curls: 110x7, 110x7, 110x7

1a: db hammer curls: 60’s x 8 for 2 sets
1b: db hammer curls w/ squeeze at top: 25’s x 10 for 2 sets

laying down bb extensions: 100 x 10 for 4 sets

2a: slow bb curls with squeeze at top: 50 x 10 for 3 sets
2b: slow dips with tricep focus: 3 sets of 10

peace

465

random af workout

10 minutes on the bike (fartlek style)

–lower body warmup and stretches

–calf raises: 5 sets of 50
–shrugs: 3 sets of 25 with the 75’s

----------------------------at this point I wanted to squat because this is my usual legs day. On one rack was a group of deadlifting bros pulling in the range of 2 to 3 plates and slamming the weights around like a bunch of fucking tools. On the other was a small weak dude who was quarter squatting and deadlifting in the range of 1 to 2 plates for about 30 fucking minutes in a crowded gym. I was about to pummel his head into the ground. Anyways, I had some energy built up for squats, so I wanted to do something else heavy

–bench press: 135x5, 225x5, 225x16, 250x8
–decline bench: 135x35
–incline bench: 135x18

--------------------------------------racks still not open, so…

–pulldowns: 5 sets of 15
–shrugs: 80x15, 110x12, 110x12, 80x20, 70x20 (db’s)

–seated machine row: 4 sets of 12
–decline bench: 135 x 4 sets of 20-30 ( the first 20 ish were repped out, then after that i slowed down, brought the weight to the neck, and really focused on squeeze and contraction)

–reverse hypers: 3 sets of 40
–decline sit ups: 3 sets of 20

–10 minutes on bike: fartlek style

peace

466

nice bench/bis workout today

lot of pain tolerance stuff today… took a lot of the sets to failure or damn near close to it … bicep pump was pretty huge

incline bench: 135x5, 225x10, 225x10, 225x12-----135x18

db incline bench: 80’s x 12, 80’s x 10, 80’s x 10

high cable chest fly: 5 sets of 12-15

bb curls: 80x9 ---- wasn’t feeling these, pain in the forearms

seated db alternating curls: 40’s x 10 for 4 sets, 35’s x 10 for 1 set, 30’s x 10 for 2 sets

low cable curls: 3 sets of 8-12

rope cable curls: 4 sets – went lighter on these. reps were 15-25 ish and at the end used momentum to get the cable up, then a really slow negative

reverse hypers: 3 sets of 40

1a: db bench: 60’s for a set, then 45’s for a sets (no idea on the reps, I mixed in pump reps with bottom half reps and some full ROM too… prolly in the 30-50 range for “reps”)
1b: pushups: 16, 13 – and these were too failure lol

peace

467

starting 2 saturdays ago until last friday was at an orientation program for my job that consisted of work presentations and activities from 8 to 5 every day, then usually a sponsored dinner with complimentary drinks until about 8 then going out and getting hammered till about 3:30 every night lol… i didn’t work out once and i had probably half my normal appetite… to say that it took a toll on my body and that the last few days have been rough would be an understatement

but i started back at it today with a pretty good workout … i decided that this week for the most part i am going to do things that i usually don’t do because i know i would be a little weaker on my normal stuff…

here’s how it went…

machine bike: 10 min – this was pretty much “sprinting” the entire time-- i needed to let some energy out

bench: 135x5, 185x5, 225x5, 275x1, 300x1 (this felt weak), 225x16 – pleasantly surprised with this… i had at least 18 reps in me if i would have pushed it to failure -----135x20 (drop set right after… last couple really slow and feel the squeeze)

1a: bb curls: 80x15, 80x12, 80x9, 80x6, 80x3
1b: straight arm pulldowns: 15, 12, 9, 12, 15
1c: pushups: 15, 12, 9, 12, 15

2a: dips: 15, 12, 9
2b: db shrugs: 85’s x 20, 16, 12

3a: db front raises: 30’s x 10, 30’s x 10
3b: db bent over side raises: 10’s x 20, 10’s x 20

468

decent lift today

row machine: 8 minutes

machine bike: 8 minutes

pullups ( on top of power rack which made the grip tough): chins x 20, close grip pullups x 16, wide grip pullups x 12

db rows: 120’s x 8 per side for 3 sets

1a:bb shrugs: 225x12, 315x12, 315x12, 315x12
1b: crunches: 30, 30, 30, 30

2a: heavy triangle tricep pushdowns: 8, 8, 8, 8
2b: alternating db curls: 25’s x 12 per side for 4 sets

peace

469

nice lift today

started with some high intensity cardio, lifted at a different time than usual, did some high rep legs work, and took very short rest periods all which made this lift pretty brutal

machine bike: 5 minutes as fast as I could go

squat: 135x5, 225x15, 225x15 – second set was especially brutal, reps from around 7 to 15 all required focus and grit

reverse lunges: 135 x 6 a side for 3 sets

seated military press: 80’s x 7, 80’s x 8, 80’s x 6 — wanted to get some strength work in after the high rep legs

1a: bb rollouts: 10, 10, 10
1b: reverse hypers: 30, 30, 30

short and sweet

peace

470

great arms today… arms were swole as fuck by the end

20 minutes on the bike : most cardio I’ve done in a while and I liked the style I did today… It was 30 seconds as fast as possible, then 90 seconds rest

incline db curls: 20’s x 30, 30’s x 15+ partials to failure, 30’s x 15+ partials to failure, 30’s x 15+ partials to failure

standing preacher bar curls: 60x15+partials to failure, 60x15+partials to failure, 60x15+partials to failure

rope tricep pushdowns: 10 with squeeze at bottom, then 10 straight reps ----- did 4 sets of these

1a: bb rollout (abs): 4 sets of 10
1b: incline bb jm press/tricep extension: 4 sets of 8 with 135

2a: db hammer curls: 55’s x 8 for 3 sets
2b: strict db hammer curls w/ squeeze at top: 25’s x 8 for 3 sets

3a: laying down db tricep extensions: 75x15, 75x18
3b: triangle tricep pushdowns: 10, 10

cable bicep curls: 3 sets till failure

peace

471

back to a pretty normal lift for me

it went well!

20 minutes on the bike – same style as yesterday

incline bench: 135x5, 225x10, 225x10, 225x10 ---- felt strong, was pumping these fuckers out

1a: low incline db bench: 90’s x 12, 90’s x 9, 90’s x 8
1b: reverse hypers: 30, 30, 30

low cable fly: 3 sets of 10

2a: db side swings: 40’s x 35, 40’s x 30, 40’s x 30
2b: standing calf raise machine: heavy for 3 sets of 50

3a: db side raises w/ hold at top: 15’s x 12 for 3 sets
3b: standing calf raise machine: heavy for 3 sets of 50

4a: bb curls: 70x10 close grip-10wide grip, 70x10 close grip- 10 wide grip
4c: ab machine: heavy for 3 sets of 10

peace

472

Hi, what position do you play? And what kind of level are you playing at? Im bit of a football (or soccer for you lol) nut but since i was the chubby kid in school i really got in to playing too late. So im pretty much stuck playing 5/6-a-side for teams at university.

Im seriously impressed with the volume of weightlifting/gym work you manage even during the soccer season. Is it something youve built up gradually over time or just something youve always done and jumped in at the deep end? Id imagine myself feeling like crap 24/7 if i tried what you did, never mind gaining strength in the process. Either way you put in a serious amount of work and your physique reflects it so awesome work mate.

Tom

473

Trevshenko – Hey man! Most recently I was playing club soccer for my University as a forward/striker primarily. In informal settings, I will play anywhere from right back to center mid to forward, but I am actually not playing a whole lot of soccer right now as I’m trying to find a decent league around where I live.

Yea the volume is definitely not something you should jump right into. That is just asking for an injury. Throughout high school, I was lifting 2, maybe 3 times a week during season, and the sessions weren’t as heavy . When I got to college, I was playing primarily intramurals ( lower level), so I was lifting fairly heavy 5-6 times a week and built up some good strength. My last few years of college was the same story ( lifting heavy and often), but during the season, I would cut down the lifting to 2 or 3 times a week while keeping it pretty heavy. In a sport like soccer, where conditioning and lots of running are essential you are going to be making very small strength gains, or no gains at all when in-season. You really go into the season focusing on improving your conditioning, quickness, and technical skill, while possibly maintaining strength throughout the season. The off season is where you can really put on some size and strength.

And to your comment about feeling like crap 24/7 if you did what I did, its actually the opposite for me. If a day or 2 goes by without lifting or something active, I get worked up and search for the closest gym possible haha.

got back to my normal sunday lift today

–8 mins on the row machine

–17 mins on the machine bike

bench: 135x5, 225x5, 275x3, 295x3, 295x3, 295x3 ( first set was shaky and weak, but the next 2 sets felt solid and strong)

1a: db bench: 100’s x 10, 100’s x 10, 100’s x 12 ( 1 rep on last set over last time)
1b: calf raise machine: heavy x 50 for 3 sets ( this is 100% a pain tolerance exercise)

2a: seated dip machine: 4 sets of 12
2b: dip bar leg raises (abs): 4 sets of 12

3a: rope pushdowns: 3 sets of 15
3b: push ups: 3 sets of 15

peace

474

[quote]socrplyr09 wrote:
Trevshenko – Hey man! Most recently I was playing club soccer for my University as a forward/striker primarily. In informal settings, I will play anywhere from right back to center mid to forward, but I am actually not playing a whole lot of soccer right now as I’m trying to find a decent league around where I live.

Yea the volume is definitely not something you should jump right into. That is just asking for an injury. Throughout high school, I was lifting 2, maybe 3 times a week during season, and the sessions weren’t as heavy . When I got to college, I was playing primarily intramurals ( lower level), so I was lifting fairly heavy 5-6 times a week and built up some good strength. My last few years of college was the same story ( lifting heavy and often), but during the season, I would cut down the lifting to 2 or 3 times a week while keeping it pretty heavy. In a sport like soccer, where conditioning and lots of running are essential you are going to be making very small strength gains, or no gains at all when in-season. You really go into the season focusing on improving your conditioning, quickness, and technical skill, while possibly maintaining strength throughout the season. The off season is where you can really put on some size and strength.

And to your comment about feeling like crap 24/7 if you did what I did, its actually the opposite for me. If a day or 2 goes by without lifting or something active, I get worked up and search for the closest gym possible haha.[/quote]

Similar to me then, Im usually attacking midfield/forward but if it gets me on a football pitch ill play anywhere… except goalie of course. Ive also been stuck without playing time this summer as there has been no leagues running while ive been home for the summer. Soon as im back at uni ill be signing up though.

Sounds like youve worked out pretty well how to blend weightlifting and soccer pretty well. And youre moving some damn impressive weights so keep those kind of strength levels during the season is seriously good going! Id really like to work up to that kind of volume. Im like you in that after 2 days off im just itching to pick up something heavy but if i push my body too hard it tends to push back even harder and i end up feeling run down and lose my apetite etc etc. Ive had insomnia since about 13 so i think thats always put the upper limit on the work load i can manage. But im hoping if i do it slowly over time i could work up to a level where im following a good strength programme but able to do a good amount of conditioning/soccer without it wrecking my progress like it has previously.

I was hoping i could ask for a little advice if you dont mind. Im looking to introduce some conditioning work to also help with balance, co-ordination, agility, speed etc. I was just wondering if you have any drills/workouts that you use and particularly like. I was thinking along the lines of cone drills and ladder runs. If you get a few minutes that would be great.

Do you support any teams? Or are you player and not so mcuh a fan?

475

Good shoulders day

unfortunately couldn’t do any militaries cause the rack was taken, but got a good lift nonetheless

–17 mins on the machine bike

–db incline rear delt raises: 3 sets of 60 with the 10’s

–1a: db shoulder press: 70’s x 15, 80’s x 10, 85’s x 9
–1b: calf raise machine: heavy for 2 sets of 50, then heavier for 1 set of 50

–2a: bb over and backs: 100 x 10, 100 x 9, 100 x 8
–2b: db side raises: 30’s x 10, 30’s x 10, 30’s x 10

3a: bb shrugs w/ hold at top: 225x15, 225x15, 225x15, 5 straight reps
3b: plate front raises: 15, 15, 15

peace

476

great arms day today

8 mins on the rowing machine

1a: v grip pushdowns: 20, 20, 20, 20 – first 2 sets a little heavier
1b: bb curls w/ slow negative: 90x8, 90x8, 90x8, 90x8

2a: hammer curls w/ hold at top: 35’s x 8 for 4 sets
2b: bench dips: 20, 20, 20, 20

3a: concentration curls: 3 sets of 8 with 30’s then 1 set of 10 (last 4 assisted)
3b: seated overhead db extensions: 60x20 for 4 sets

bb curls (30 seconds between set): 45 lb bar x25… x20… x15 … x10… x5

arms were looking pretty retarded by the end ---- so veiny

peace

477

great lift today!

started with 14 minutes on the stair stepper machine

then

squat: 135x5, 225x5, 275x10 – tough and form was pretty rough the last 4 or 5, but this is a good number and will continue to improve

reverse lunges: 3 sets of 6 a side with 135

1a: reverse hypers: 3 sets of 40
1b: decline situps: 3 sets of 30

bb shrugs w/ hold at top: 225x15, 275x12, 275x10—225x10—135x15

ended with

16 mins on the machine bike

peace

478

great workout today!

started with stair stepper machine for 5 mins, then…

–military press: 45x20, 135x5, 185x4, 155x10, 155x9,. 155x8 (once i get up to 3x10, i will move the weight up again)

–db seated shoulder press: 70’s x 9, 70’s x 9, 70’s x 8 (damn, these are tough right after the high rep militaries)

1a: side db swings: 40’s x 35 for 3 sets (just pure pain tolerance here)
1b: side db laterals w/ hold at top: 15’s x 10 for 3 sets

2a: smith machine scrape the rack press: 3 sets of 10
2b: bent arm side db raises: 25’s x 10 for 3 sets

calf raises: heavy x 50 for 3 sets

machine bike: 20 mins ( was gonna do 15 min, but these hot girls started working out right in front of me, so of course I had to stay a little longer and watch them)

bodyweight was at 188 after i lifted … I’ve been eating a little more these last couple days and i’ve been looking rather huge in the gym lately i must say

peace

479

1978×2640 553 KB

Great chest/back day today!

–incline bench: 45x30, 135x5, 225x10, 225x10, 225x10 ( first 2 sets were actually sort of a struggle, but I tweaked my form a little on the last set and killed it)

–1a: db low incline bench: 90’s x 9, 90’s x 10, 90’s x 12
–1b: seated row machine: 3 sets of 10

–2a: slight decline db flies—>bottom half partial db bench: used the 40’s for this one… did in the range of 20-35 flies, then about 10 bottom half pump reps … for 3 sets
–2b: lat pulldowns: 3 sets of 10

–3a: calf raises: real heavy for 3 sets of 20 with pause,stretch, and squeeze
–3b: db incline curls: 30’s x 12, 30’s x 12, 30’s x 12—25’s x 10----20’s x 12

– ran some routes and tossed the pigskin around with a buddy for about an hour or so, then kicked some field goals … was nailing 40 to 45 yarders easily and hit a 50 yarder at the end

480

ok lift today…

bench: 135x5, 225x5, 295x3, 295x3, 295x2 (had the 3rd in the bag easy, but just was not feeling strong today. felt shaky and not that confident… prolly cuz i got shitty the night before last and wasnt fully recovered.) 225x15

db bench: 100’s x 9, 100’s x 9, 100’s x 8

1a: pullups: 22, 15, 14
1b: calf raises: heavy for 3 sets of 20 real slow with squeeze and stretch

2a: rope tricep pushdowns: 3 sets of 15
2b: db shrugs: 3 sets of 10 with the 80’'s

wide grip incline bench to neck: 135 for 3 sets of 25-30 (mixture of partial reps, pause at bottom, pump reps, and full reps)

db lateral raises: 30’s x 10, 35’s x 10, 30’s x 10

— tough lift today … i woke up and ate a ton of food, then lifted not too long after so fatigue was definitely an issue today. had to take longer breaks towards then end. not the greatest lift, but i got some good volume in and no injuries

peace