Tuesday, 5th March 2013.
TRAINING
AM
group bike ride
Managed to keep up with the group during the pace-line, although the peloton was a bit slower this morning which is reflected in the average speed.
Time: 1:02:20
Distance: 33.76 km
Average Speed: 32.5 km/hr
PM
team soccer training
Was feeling a bit flat at training. Decent session. The team is starting to “find its groove”. Have to accept not every session can’t be on “fire”, but I can at-least make sure I try!
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Wednesday, 6th March 2013.
TRAINING
AM
Agile 8, a quick foam roll and shoulder warm-up.
5/3/1- Week 4, cycle 2. (deload)
Military press
25 kg x 5
30 kg x 5
35 kg x 5
4 sets of 6 reps of pull-ups in between working sets, and then supersetted dB rows and trx push-ups. Will have to up the reps with trx push-ups, aiming to increase reps up to 7. Might also start increasing the number of reps with my pull-ups.
Finished the session with 3 sets of 10 of barbell squats, bar only. Playing around with my technique. Trying to “sit back” less, and go more directly straight down and hence keeping my back more perpendicular to the ground. This might work better considering my lower back issues. Will try and get a video soon.
Decided to not do any conditioning today. It is deload week and my ankle is feeling a little sore, so playing it safe I missed todays hill runs. Might go for a dip in the ocean later this afternoon.
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Rather conservative weights on the MP. Only thing i dislike about 5/3/1
[quote]jtownlax wrote:
Rather conservative weights on the MP. Only thing i dislike about 5/3/1[/quote]
Its deload week.
I like it, as I am not the kind of person that would program a deload week into my program. Usually I just keep training until I burn out. At-least this way I get a week every month where I can take it easier.
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Thursday, 7th March 2013
I usually ride in a group on Thursday morning, although this morning I decided I would miss the ride and get some extra Z’s. My sleeping hasnt been the best lately.
In other news, my diet had been atrocious lately. I even had a piece of fudge someone brought in to work today. Usually I never eat shit like that. I might have to revisit my diet rules and make any appropriate changes. Get a hold of yourself birdy!!!
TRAINING
PM
team soccer training
Another decent session. Season is starting in the second week of April. We probably wont be 100% ready for our first game, but if we keep training with the same intensity and purpose as we are at the moment we can only get better and became a decent team this season.
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5/3/1 is pretty solid, and the deloads are good. You don’t want to be burnt out from running your all of ‘burners’ too close to max capacity for too long. You will eventually have to turn the ‘burner’ on low, or even off for a few days or suffer feeling like you have been hit by a truck, then ran over by it twice, then a bear finds you, and your body functioning poorly.
Friday, 8th March 2013.
TRAINING
AM
group bike ride
The bunch who I ride with on some Fridays, are much slower than the Tuesday/Thursday group. Friday for this group is all about “spinning”, which means having a high cadence(revolutions), but not pushing hard. Its all about increasing the heart rate and recovery for the muscles. I feel this group is a bit too slow for me, but for recovery reasons maybe its a good thing to have the group holding me back. We did about 30 kms.
PM
recovery bird bath
Went to the ocean, treaded water for about 10 minutes and then did some mobility work in the water for 5 minutes. Left achilles is feeling a little sore, but all else is good.
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theBird,
did you see my response about squatting? Some time things don’t show up in my log…
Anyways, I stick my butt out and “sit down” when I squat. Which is why I think for you that front squats are the way to go. Less stress on the lower back. You have to stay upright, you have no other choice, it forces good form. My .02
Hey, Bird, here’s a tip for your strength training. Sometimes your form has to get shitty (from fatigue not from you purposely letting your form fall apart) from what I see, you seem to be able to be capable of a lot more, but keep the form strict.
For your main exercises it is okay to get a little ‘loose’ with your form (elbows flaring a lot when benching at mid point or pressing more towards your face instead of trying to be vertical, reps grinding, a little body english military pressing, a little bounce out of the hole or a little upper back rounding when squatting or doing pull ups as a power movement instead of something where you get a nice stretch, mmc, and slow lowering or do overload work) to get through plateaus as it will get you used to more weight/reps, gives a psychological boost, and seems to lower the inhibition of you muscles.
That is something I notice when doing heavy work sometimes, my body is saying “Oh fuck no, you will get us injured” and everything feels heavy and ect then I do heavy holds, or partials then everything feels light/fast along with the reps are easier with more weight than I had in warm up sets. Heavy partials being a staple (rack lockouts for example) also seem to have a more permanent effect of this when I keep them in.
[quote]DSSG wrote:
Hey, Bird, here’s a tip for your strength training. Sometimes your form has to get shitty (from fatigue not from you purposely letting your form fall apart) from what I see, you seem to be able to be capable of a lot more, but keep the form strict.
[/quote]
Thanks for the tip.
[quote]strangemeadow wrote:
theBird,
did you see my response about squatting? Some time things don’t show up in my log…
Anyways, I stick my butt out and “sit down” when I squat. Which is why I think for you that front squats are the way to go. Less stress on the lower back. You have to stay upright, you have no other choice, it forces good form. My .02[/quote]
Yer I saw it thanks.
Believe it or not the last time I tried front squatting I actually injured my back lol. I think for the moment Im just going to keep experimenting with my form/styles and try to improve my mobility at the same time… and one day I might just be able to squat. Also thinking of getting some squatting shoes. Might post up a video soon.
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Saturday, 9th march 2013.
TRAINING
AM
5/3/1
Week four(deload week0, cycle two
Bench press
40 kg x 5
50 kg x 5
60 kg x 5
4 sets of 7 rep pull-ups in between working sets. Supersetted dips with rx push-ups and then fninished off practicing squats and did some face pulls. No conditioning work today.
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Sunday, 10th March 2013.
Planned to go for a bike ride today but it was raining all day, so I gave it a miss and did some recovery work instead.
TRAINING
PM
active recovery
Foam rolling, agile 8 and some overhead squatting with a broomstick.
I then treaded water in the ocean for 10 minutes and finished off with 5 minutes of mobility work in the water.
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Awesome thread. I’ve looked and couldn’t really find what I’m looking for so I hope I can ask you a few questions. Was your knee tendonitis above or below the knee cap? Also, I saw all the stretches you did but did you do any lower body workouts to let it heal or did it take complete rest? Thanks a lot, man.
Awesome thread. I’ve looked but didn’t really find what I was looking for so I hope I can ask you a few questions.
Was your tendonitis above or below the knee cap? Also, did you do any lower body workouts while it healed or did it take complete rest to heal up? Thanks a lot, man.
[quote]AndyThompson wrote:
Awesome thread. I’ve looked but didn’t really find what I was looking for so I hope I can ask you a few questions.
Was your tendonitis above or below the knee cap? Also, did you do any lower body workouts while it healed or did it take complete rest to heal up? Thanks a lot, man.[/quote]
Hi Andy,
Welcome to the cage. We go hard.
My patella tendonitis was below the knee cap and I think it was triggered by too many back squats. At that time I was squatting 2-3 times a week.
I rested the knee for 4 weeks, but concentrated on my stretching and eccentric one leg extensions. Whenever I feel the tendonitis coming back i make sure I do a few sets of super slow eccentric leg extensions. Fish oil is always important.
Feel free to ask more questions if needed.
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Sorry about the delayed up-dating folks. Im currently in the progress of moving house. Moving to the other side of town. Probably wont have internet access for another 2- weeks, so my up-dating will be sporadic.
Monday, 12th March 2013.
TRAINING
AM
Agile 8 and a quick foam roll
5/3/1- Week one, cycle three
Military presses
40 kg x 5
45 kg x 5
50 kg x 5 (+3)
4 sets of 7 rep pull-ups in between working sets.
Supersetted 3 rounds of 8 reps of dB rows using 27.5 kg dB’s and 8 reps of dips.
Finished off in the gym with some overhead squatting with a broomstick, 3 sets of 10.
Walked to the “bird-hill” where I did 10 reps of hill runs.
notes:
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Tuesday, 12th March 2013.
TRAINING
I skipped the AM group ride as it was too windy and I needed the exta Z’s.
PM
team soccer training
Another decent session, although I was a bit lethargic. Had a big weekend moving house, so I think that has taken a lot out of me.
Wednesday, 13th March 2013.
TRAINING
AM
group bike ride
Wednesdays group goes around the “back way” and tackles some hills. More about developing strength in the legs. Rode a total of about 50 km.
Will try and go for a quick dip in the ocean at the end of the day if I get time.
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PUBLIC ANNOUNCEMENT
Due to limited internet access, I wont be logging my training for the next 5-10 days. As soon as i am connected again, logging will resume as normal.
‘Bird Seed Productions’ apologises for any inconvenience.
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PUBLIC ANNOUNCEMENT
Stay tuned…
… for the return of theBird!!!
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And finally… Im back.
Been internet-less, but still been training. Been training as normal, although I missed a gym session this week and hence had to double up today…
Thursday, 28th March 2013
AM
Agile 8, foam roll and rotator cuff warm-up
5/3/1- Week 2, cycle 3
Bench press
70 kg x 3
80 kg x 3
90 kg x 3 (+3)
4 sets of 7 reps of pull-ups inbetween working sets
5/3/1- Week 3, cycle 3
Military press
45 kg x 5
50 kg x 3
52.5 kg x 1 (+4)
4 sets of 8 reps of dips inbetween working sets.
Finished off with 3 sets of 10 dB rows using 30 kg, and then did some stretching and some overhead squatting with a broomstick.
PM
team soccer training
Warmed up with some ball drills and sprints and finished off with some small sided games. Good session. Jared my back a bit with the sprints but nothing too worry about. A little short on players at the moment, but hopefully once the season gets closer players will make a point of attending every session. The season starts in 2 weeks.
And in other news… Im heading back to the city for Easter tomorrow for 4 days and then off to a conference for a few days before I head back home. Going to try and keep up with the training, which can always be a bit tricky when on the road.
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