[quote]rds63799 wrote:
try box front squats Birdy, I think you’ll be pleased. Light weight (at first) pause on the box.[/quote]
Ok. But for what reason?
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Sunday, 3rd February 2013.
TRAINING
PM
Warmed up with the ball, practicing juggling and some skills for about 20 minutes. I then headed to the field where I ran for about 25 minutes, including some hills. Felt very weak, although that has probably got something to do with my low carb diet for the past few days. As I am down in the city visiting family, it’s hard for me to get my nutrition timing right as I am training whenever I can squeeze it in.
Notes;
- still feeling a twinge in the groin. I don’t think “resting” it is going to help as I had essentially rested it for 2 months in the offseason, so I’m thinking it’s going to be one of those injuries that I will have to slowly train through.
- going to see an osteopath tomorrow to get hs opinion on my lower back and groin.
- stuffed my face tonight on mums chicken snitzchel. I counted 10 pieces. Its all good; lots of chicken with a bit of bread crumbs. That’s one thing I miss about living at home.
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[quote]theBird wrote:
[quote]rds63799 wrote:
try box front squats Birdy, I think you’ll be pleased. Light weight (at first) pause on the box.[/quote]
Ok. But for what reason?
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I would guess that the front squat part is for less sheer force to be on the spine (pretty much any anterior loaded squat is relatively back friendly) and the box is so you can sit back more and for force rate development and to be more groin friendly.
Monday, 4th February 2013.
TRAINING
PM
Went for a 25 minute run.
Notes;
- visited the osteopath today, who says that I’m twisted at around about my lower back. He believes witha few adjustments he will be able to improve things. He also suggested static stretching after all of my workouts. I won’t be able to see him for another 3 weeks.
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Wednesday, 6th February 2013.
TRAINING
PM
Agile 8 and foam roll
5/3/1- Week 4 (deload)
Military Press
30 kg x 5
35 kg x 5
40 kg x 5
I did 3 sets of 10 reps dips in between working sets and then 3 sets of 6 reps pull-ups. i then did 3 sets of 5 rep push-ups on the TRX straps, which was much harder than it looks… shaking like a polaroid picture!
I then found the steepest hill in the neighbourhood and ran up it and then walked down it, 10 times. It took about 53 seconds to run up the hill which was about 250m long and about 2 minutes to walk back down the hill. I think I might run this hill once a week, and aim to get under the 50 second mark for all 10 runs. Finished off with some static stretching.
notes:
- Lower back feeling good. Maybe the osteopath did good. Have to remember to keep an eye on my posture.
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Thursday, 7th February 2013.
TRAINING
AM
group bike ride
This was my first ride for about 5 days, and I thought I was going to struggle, but suprisingly I put in a decent effort and kept up to about 26 km mark with the group. I managed 3 rotations in the paceline. Next week I will be aiming for 4.
Time: 1:02:18
Distance: 33.71 km
Average speed: 32.5 km/hr
Maximum speed: 46.0 km/hr
Total climb: 90 m
Coming soon… theBird’s photo and weigh in.
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[quote]DSSG wrote:
[quote]theBird wrote:
[quote]rds63799 wrote:
try box front squats Birdy, I think you’ll be pleased. Light weight (at first) pause on the box.[/quote]
Ok. But for what reason?
tweet[/quote]
I would guess that the front squat part is for less sheer force to be on the spine (pretty much any anterior loaded squat is relatively back friendly) and the box is so you can sit back more and for force rate development and to be more groin friendly. [/quote]
yessir, that’s about right. I think they’re a good first step towards getting squattin’ again
[quote]rds63799 wrote:
[quote]DSSG wrote:
[quote]theBird wrote:
[quote]rds63799 wrote:
try box front squats Birdy, I think you’ll be pleased. Light weight (at first) pause on the box.[/quote]
Ok. But for what reason?
tweet[/quote]
I would guess that the front squat part is for less sheer force to be on the spine (pretty much any anterior loaded squat is relatively back friendly) and the box is so you can sit back more and for force rate development and to be more groin friendly. [/quote]
yessir, that’s about right. I think they’re a good first step towards getting squattin’ again[/quote]
Thanks for the advice, although I think Ive had better luck with back squats and going parallel.
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You look leaner now, do you think you’ve gotten much stronger?
[quote]DSSG wrote:
You look leaner now, do you think you’ve gotten much stronger? [/quote]
No. Not stronger yet. I’ve only been doing 531 for only 4 weeks now and I think I had underestimated my max’s. This is a marathon. Not a sprint.
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Saturday, 9th February 2013.
TRAINING
PM
Agile 8 and shoulder warm-up.
531 week 4 (deload)
Bench press
40 kg x 5
45 kg x 5
55 kg x 5
I did 3 sets of 6 reps of pullups in between working set and then supersetted 3 rounds of 10 reps of dips and 5 reps of trx pushups.
I then jogged to a hill, and ran up the hill and walked back down, x 10.
Notes:
- bench pressing was ridiculously easy, but I suppose that’s what deload week is all about.
- running the hills was hard work. It was 40 degree Celsius.
- my soccer team had our first training session this afternoon, but I decided to skip it, as the first training session always involves a few youngsters trying to impress with silly tackles etc which only ends in injury. I will most probably join in in training on Tuesday.
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Looks like everything is going well. Despite what anyone says the best thing to do before the season is work on skill, conditioning, and drop a couple pounds while making sure your 100% healthy. Good looking plan you’ve got going.
you look great dude, christmas tree lower back and everything. 5/3/1 is always a good choice
Very lean! Nice.
JTown, BD and Mr Strange; thanks for your kind words.
Without my fans, theBird would not exist.
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Sunday, 10th February 2013.
TRAINING
PM
solo bike ride
Rode like a king. The statistics dont show it, but I felt stronger on the bike than I have for some time now. Surprised with the low average speed.
Post workout meal was a refeed at the local Indian restraunt. I <3 chicken saag.
Time: 0:59:30
Distance: 28.58 km
Average speed:
Max speed: 43.0 km/hr
Total climb: 95 m
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Monday, 11th February 2013.
Hi ducklings,
Welcome back to the cage. This week I start my second cycle of 5/3/1. I was tempted to increase my pressing weight up by 5 kg, but have decided to listen to Mr Wendler and do as I am told, which is to increase the max by 2.5 kg. You are all probably wondering why Im not squatting yet? Im treading carefully as I dont want to make the lower back angry, but I plan to add squats back into the equation sometime soon.
In other news, team soccer training starts tomorrow night. I will be attending although will be cautious regarding my groin, which I am 90% confident that it should be ok. It is not actually a muscle strain, but just a pain related to my lower back issues.
TRAINING
AM
Agile 8 and shoulder warm-up
5/3/1- Week 1, cycle 2
Military Press
40 kg x 5
45 kg x 5
50 kg x 5 (+4)
I did 4 sets of 6 rep pull-ups in between working sets, and I finished off supersetting 25 kg dB rows for sets of 10, with 5 reps of trx push-ups.
I then jogged to the “hill” where I did a series of 12 hill runs. Running up the hill, and walking back down to the starting point. Managed to keep my time up the hill under 52 seconds for most of the runs, which is a 1-2 second improvement compared to my last attempt.
Finished off with some static stretching.
notes:
- Need to improve my “tightness” with my presses.
- The hill running is slowly becoming easier. Im planning to working up to sets of 20 hill runs. Or maybe I should find a steeper hill?
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