Wednesday, 25th July 2012.
TRAINING
PM
Went to the park with the ball. Practiced some juggling, passing and receiving the ball agains the wall, dribbled between some cones, practiced some turns, did 7x 70m sprints, and finished off with a very slow jog. Good session. Going to search T-Nation for some sprinting technique tips.
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suggestion for new routine - 5/3/1 + trimuverate assistance template , with the days fitted around your training
Thursday, 26th July 2012.
TRAINING
AM
Visited my massage therapist. He really got into my hamstrings and IT band. He also worked on some knots in my upper back. Was well worth the cash.
PM
Went to team soccer training. Ive had a big week with work etc, so I was tired by the evening. Training was ok, but I didnt make the most of it as all I could think about was eating dinner and bed.
Night night ducklings. Sleep tight.
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get a pvc pipe on ur hammies and it band…and a baseball for the back. Seriously, beats paying for multiple sessions whne you can do most of the areas yourself and just as brutal.
Love you bird man
[quote]bignate wrote:
get a pvc pipe on ur hammies and it band…and a baseball for the back. Seriously, beats paying for multiple sessions whne you can do most of the areas yourself and just as brutal.
Love you bird man[/quote]
Yer I already do that. Infact I have a room in my house that is dedicated to foam rolling. It is just an empty room with carpet. I have a normal foam roller, 2 PVC pipes(different diameters), a small rumble roller, a baseball and a golf ball.
But sometimes I get sick of rolling and just need someone to do it for me.
I love you too littlenate man.
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Friday, 27th July 2012.
Well today I woke up pumped up! Tonight was the night. I had planned to attempt 100kg bench, 5x5.
TRAINING
Agile 8 and shoulder warm-up
Squats. 3 sets of 20 with the bar only, and then I did 5 reps of 50kg, 60kg and then 65kg. Still not happy with flexibility and form. I think the issue is with the flexibility of my dodgy right ankle. Ill try and get a video for you guys to critic.
Barbell bench
Warmed up to my working set
5 x 100kg
5 x 100kg
4 x 100kg (Dam! Failed!)
4 x 100kg
4 x 100kg (Maybe 5x5 with 100kg was a little too optimistic)
Pull ups
6, 6, 6.
And then I did 10 chin-ups just for fun.
dB rows
Using 32.5kg dBs I did 3 sets of 8.
Skipped for 10 minutes. Tonight I skipped like a maniac. Fast feet. Lightweight!!!
Finished of with 3 rounds of;
1 minute planking, 10 leg raises and then 12 face pulls. ( I liked this combo)
Was a good sessions, even though I missed the 5x5 with the 100kg on the bench. As I was walking out the gym manager asked me if I wanted to book an appointment for a complimentary skin fold measurement. i said sure, why not.
In other news, I have a friend from the city visiting me for the weekend. Which means I will be intaking some excess calories this weekend, in the form of beer!!
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bench seems to be getting pretty big for a lil futball player!
[quote]bignate wrote:
bench seems to be getting pretty big for a lil futball player![/quote]
Yer, sometimes I think Im maybe stronger than I really need to be, especially my upper body strength… but then I think fuck it, this birdy only needs to get stronger!
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Saturday, 28th July 2012.
GAMEDAY
We won 2-1.
First half started like usual, with my team having most of the possession. Our left winger controlled a long ball sent from the defence and put us in front in the 30th minute. With momentum going our way, 2 minutes later our strikers worked together and put in a another. We went in to half time 2-0 up.
Like previous matches, we struggled in the second half, and played very defensively. I suppose as we were on a losing streak, we were desperate to keep the lead and get a win on the board. Our midfielders were sitting very deep in front of the defence. The opposition scored after clearly fouling out goalkeeper. Some of the refereeing decisions in the second half were appalling, and the referee seemed to know the opposition team via there first names. We managed to hang on for the win.
I played as centre back in the back 4. Personally I feel I played ok, but like the other members of the team I was running out of steam in the last 30 minutes. A couple of times I did let my man go free when I should of have been sticking to him a bit tighter. Post-gameday meal consisted of a whole pizza, dorito chips and 6 beers!!
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Good job on the win.
Any reason you don’t squat heavy?
Because split squats and one legged deadlifts are more awesome ;)? Also, why are your bench presses going as they are, are you trying to just maintain your strength for now, or plateaued? Perhaps try switching grips, or strengthen another pressing exercise then come back to flat bench presses? (those are just some ideas that may be helpful)
[quote]DSSG wrote:
Because split squats and one legged deadlifts are more awesome ;)? Also, why are your bench presses going as they are, are you trying to just maintain your strength for now, or plateaued? Perhaps try switching grips, or strengthen another pressing exercise then come back to flat bench presses? (those are just some ideas that may be helpful)[/quote]
Welcome to the cage DSSG.
So doesn’t bird squat heavy?
About a year or so ago, I was doing some heavy deadlifts. Later in the day my lower back seized up and I could not walk for about 4 days. I had recovered in 2-3 weeks but it was evident heavy deadliest/squats at that time were not for me. I have not got a 100% diagnosis on my back injury. Chiro thinks it might be some irritation between some facets, while my massage therapist thinks its because my hip flexibility is too tight/knotted up. I think it may be a combination of both.
So hence, that is why I do more single legs work. As you can see I have added squats in, but I am progressing very slowly. I do aim to squat heavy again, but currently just working on my flexibility and form. I hope to recommence heavy squatting at the end of the soccer season, which is a about 10 weeks away.
Has birdy plateaued on the bench press?
Probably. I really wanted to get 5x5 with 100kg and I was close just a few days ago.
Been a semi-pro soccer player I have to take my weight into consideration. At the moment Im 93kg. Realistically I would say my playing weight should be more like 90kg. As you all know its hard to get stronger, when your trying not to add on any weight. I think I could smash the bench if I did allow myself to add on some extra weight. Although saying that, I have read in these logs about people who weigh less than me, and still are stronger than me.
So I suppose my aim is to increase strength, while maintaining my endurance capacity and not adding on more weight. I have been considering changing my main lift on my upper body day to overhead press and will probably do so in the next couple weeks.
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Monday, 30th July 2012.
I had planned to hit the gym this morning for legs, but I slept in. I think I needed the extra 2 hours sleep after my hectic weekend. Also still recovering from the weekends game. Probably drank too much on the weekend, I should really limit myself to 3-4 beers, not 6-7. So anyway I did a little bit of a rehab session in the evening and will hit legs tomorrow morning.
TRAINING
PM
Lots of foam rolling
Agile 8 plus some glut activation…
Magnificant 7.
25 minute run in the park at a moderate pace.
10 minutes of practicing some soccer moves.
Ive included a video that Im learning off at the moment. Some of the stuff is basic stuff that I have been doing since I was 7, but sometimes its good to practice the basics.
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Tuesday, 31st July 2012.
TRAINING
AM
Legs at the gym.
Agile 8.
3 sets o 20 reps of squats with bar only. I then did 5 reps of 50kg, 60kg and 70kg. I played around with adjusting my box, seeing if I could get a bit more depth. At the moment Im just getting to parallel, but I think I will start lowering the box a bit… even if its just half an inch.
Bulgarian split squats
Ramped up to my working set
7 x 50kg
7 x 50kg
5 x 60kg
5 x 60kg
Single leg deadliest
8 x 30kg
8 x 30kg
8 x 35kg (Im getting really good at these… and can really feel it working the hammier and glutes).
Walking lunges
3 sets of 20 steps using 22.5kg dBs.
Finished off with 3 rounds of;
1 minute of planking, 10 leg raises and 12 face-pulls.
Good session. Feeling good. Getting excited about my squatting. Once I work up to about 100kg, I will start a program orientated around squatting heavy ass weight. Hopefully that will happen in the next 2 months. Got to remember to keep hitting my core.
PM
Went to team soccer training. Very light session. Consisted off a 2km run and followed by a very low intensity small sided game. My legs were still fried form my morning gym session, but I suppose it was good to get the legs moving and blood flowing for recovery.
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Hey bird, Looks like everything going well for ya.
Another question. When Doing Bulgarians have you ever felt pain in your knees/ hammies? I used to do them a lot but stopped because of these. Maybe not a proper form up idk?
[quote]jtownlax wrote:
When Doing Bulgarians have you ever felt pain in your knees/ hammies? I used to do them a lot but stopped because of these. Maybe not a proper form up idk?[/quote]
No. Although sometimes I feel some “strain” in my groin and hip flexors.
Do you foam roll? Do you do any mobility work/dynamic stretching before you lift? Form with split squats isn’t hard… just make sure your knee isn’t going over your toes and try keep your torso upright and straight at all times.
Uncle Bird.
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Wednesday, 1st August 2012.
I had planned for a skill and sprint session this afternoon. instead I fell asleep for 2 hours after getting home from work. I think the body is craving some rest. i will try and make the most of the rest and go to sleep early tonight.
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I do foam roll before bed every night.
warm up for lower body includes
hydrant x 10
groiners x 10
squat hold x 30 seconds.
hip swings x 30
front swings x 30
Thursday, 2nd August 2012.
Funny story. Planned to skip team training tonight as we don’t have a game this weekend and decided to do my upper body workout instead. So after work, I got dressed and headed right into the gym, walked in and saw heaps of bro-tards, and then looked outside again. It was a nice afternoon, so I had a sudden change of heart again and decided to go to team soccer training instead. ROFL. The girls at the front desk must think Im a weirdo.
TRAINING
PM
So I ended up at team soccer training. Pretty standard, warmed up with a bit of a jog and some ladder work, and then we played a few small sided games. No game this weekend, so Im going to take the chance to “rehab” a bit.
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sometimes you just gotta play with the balls