I just want to add that from my experience, and from everything I have ever read, that pressing behind the neck is a BAD thing to do. The risk of injury is great, and it doesn’t recruit any more muscle fibers than if done traditionally. Just my opinion. I like heavy face pulls.
Tuesday, 18th September 2012.
TRAINING
PM
Went to team soccer training. Was pretty relaxed. Only 2 more week of soccer and the season is over for 2012.
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[quote]theBird wrote:
Tuesday, 18th September 2012.
TRAINING
PM
Went to team soccer training. Was pretty relaxed. Only 2 more week of soccer and the season is over for 2012.
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Sounds like heavy lifting time is coming close!
[quote]niksamaras wrote:
Sounds like heavy lifting time is coming close![/quote]
Call the press. Chain up your dogs. Lock up your daughters.
Bird is back in town.
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Wednesday, 19th September 2012.
TRAINING
AM
Leg day at the gym.
Agile 8 and some foam rolling.
Barbell back squats
Ramped up to my working set.
5 x 50kg
5 x 60kg
5 x 70kg
5 x 70kg
5 x 75kg
Plenty left in the tank. Obviously Im still squatting light, but progressively lifting more weight. Want to be careful considering my lower back history, but want to be lifting 100kg for reps in about 4-5 weeks time.
dB split squats
Had to abandon these due to some pain in my adductors. I should probably avoid any lunging type exercises for the next month or so, and let them heal properly.
Single leg deadlifts
10 x 30kg
10 x 30kg
8 x 35kg
These are feeling better every week. Want to start using some real weight…maybe build up to about 45kg for reps??
Leg extension machine
3 sets of 12 on “#12”
3 rounds of “prehab stuff”:
1’10 plank, 12 face pulls, 12 scapular push-ups
1’ plank with 5kg on back, 7 heavy face-pulls, 12 scapular push-ups
1’ plank with 5kg on back, 7 heavier face-pulls, 12 scapular push-ups
Finisher: Farmer Walks.
Using 35kg dBs, one minute break between each set;
1st set; 5 laps
2nd set; 4 laps
3rd set;4 laps
Thats a total of 13 laps, 3 laps more than last time. Progression with a capital P baby!!!
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Have you tried reverse lunges? Maybe they will be nice to your Bird-legs?
[quote]strangemeadow wrote:
Have you tried reverse lunges? Maybe they will be nice to your Bird-legs?[/quote]
No, but I don’t think they will be any better. When I am in that stretched lunge position with extra weight, I feel some pain at the insertion point of the adductor onto my pelvis. So I will avoid any lunging for another 4-6 weeks. I might have to try step-ups. By controlling the height of the “step” I think I will manage with these.
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Bird, would you want to have a race to a 90 KG overhead press?
[quote]DSSG wrote:
Bird, would you want to have a race to a 90 KG overhead press? [/quote]
90kg for one rep?
Thats heavy. But we can try if you like.
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Thursday, 20th September 2012.
TRAINING
PM
Part a.
Spent an hour foam rolling and doing mobility work. Could of spent another hour. Really worked on my plantar fascia, glutes and upper back. I think I should really start committing an hour 2-3 times a week on mobility and foam rolling. Makes a difference.
Part b.
After foam rolling I went to team soccer training. Was pretty boring with a strange mix of players turning up tonight. Was very low key and slow. Only one more week and soccer is over for the year. Im actually looking forward to the break.
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[quote]theBird wrote:
[quote]DSSG wrote:
Bird, would you want to have a race to a 90 KG overhead press? [/quote]
90kg for one rep?
Thats heavy. But we can try if you like.
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Beat you, already there!
Edit: You mad, bro?
Friday, 21st September 2012.
G’day ducklings!
Well todays gym session was a little rushed due to me waking up late. So i didnt practice my squatting and didnt do any plank work either. Probably a good thing as I have some minor tendonitis issues going on with my knee atm.
Tomorrow morning Im off to the city in preparation for sundays game, the second last game of the season.
TRAINING
AM
Agile 8 and shoulder warm-up
Incline barbell press
Ramped up to my working set
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg(last rep was slow but I got it! Lightweight!)
Pull-ups.
3 sets of 7 reps, 6 reps and then 5 reps. I then did a max set of chin-ups where I got 7.
dB rows
3 sets of 8 reps using 30kg dB (want to build this up to 10 reps)
dB flyes
3 sets of 12 using 17kg dBs
supersetted hammer curls and ez bar curls
12 reps with 15kg dBs hammer, 12 reps of 15kg ez bar
10 reps with 15kg dB Hammer, 10 reps of 15kg ez bar
10 reps with 12.5kg dBs, 10 reps of 10kg ez bar curls (I probably started with a heavier weight than I should of for both exercises… really struggling at the end with some body language).
Drop set of curls on the cable machine
12 on #6, 12 on #4, 10 on #2 (Feel the pump!!)
Finished off with 3 minutes of skipping. Wanted to do 10 minutes, but I felt like I had enough already.
PM
I might go for a easy bike ride. Hopefully it doesnt irritate my left knee tendonitis too much.
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[quote]niksamaras wrote:
Beat you, already there!
Edit: You mad, bro?[/quote]
Im never mad. Race you to 100kg.
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theBird is curling! The Gun Show is in town 
Sunday, 23rd September 2012.
GAME DAY
We lost 2-1.
Long story cut short. We scored finally scored the first goal afetr multiple missed chances. We kept on missing easy opportunites to incease our league. The pther team convered 2 out of their 3 chances. Dissapointed.
Personally I played ok. Groins still hsnging in there. Last game next week. Beer and food time.
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By your last post i assume your either drunk already or on your phone typing.
Have fun.
[quote]jtownlax wrote:
By your last post i assume your either drunk already or on your phone typing.
Have fun.[/quote]
No. Not too drunk, thats next week after the last game. Although I did enjoy a few glasses of wine last night.
This morning I woke up feeling pretty good. I will rest today and resume training tomorrrow morning.
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< - - - - - major Birdfan
[quote]Edgy wrote:
< - - - - - major Birdfan[/quote]
Welcome to the cage, Edgy. We go hard.
Your presence is welcome.
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Tuesday, 25th September 2012.
TRAINING
AM
Pressing at the gym.
Rotator cuff/shoulder warm-up.
Military presses
Ramped up to my working set
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
Increased my ROM on these, now Im going down to throat level instead of chin level, and it didnt irritate my shoulders anymore, so I will keep to this ROM. I was also hang cleaning the bar up, but I think its getting heavier enough now that Ill start it up on the squat rack pins. I did heaps of face-pulls and band pull a parts between sets.
dB overhead presses
3 sets of 12 using 12.5kg dBs
lateral raises
3 sets of 12 using 7.5kgs
supersetted hammer curls and barbell curls
4 rounds of;
12 hammer curls using 12.5kg dBs
12 barbell curls using 17.5kg bar (yeah buddy!! Feel the pump!)
supersetted planking with unilateral dB floor presses
3 rounds of 1 minute planking finished with 12 reps of dB floor pressing. (in the last round I had a 10kg plate on my back as I planked).
Finisher: Farmer walks
Using 35kg dBs I did 3 sets of farmer walks.
set 1: 5 laps
set 2: 4 laps
set 3: 4 laps (I want to get up to 5 laps in each set)
PM
I was meant to attend team soccer training, but I decided to skip it. We have a few key players missing with other commitments and the coach has left early for his overseas holiday, so we have a assistant taking training instead. Was not going to be worth it.
So anyway, I did some foam rolling and mobility work. Also worked on activating my glutes. I am very quad/hamstring dominant… I really need to keep working on activating the glutes!
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