Welcome back. You seem to be getting stronger at the same bodyweight slightly. Have you ever considered running your bodyweight up some? It might be able to make you faster as you can get a better strength to weight ratio.
[quote]DSSG wrote:
Welcome back. You seem to be getting stronger at the same bodyweight slightly. Have you ever considered running your bodyweight up some? It might be able to make you faster as you can get a better strength to weight ratio. [/quote]
Thanks. Im actually thinking of dropping my weight 2-3 kgs in the attempt to improve speed, agilty and endurance. Im 93 kgs at the moment.
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Saturday, 30th March 2013.
TRAINING
AM
Was visiting a foreign gym today, so I kept it short and sharp. I hit my required reps and got out…
A quick warm up minus my trusty foam roller.
5/3/1- week 3, cycle 3.
Bench press
75 kg x 5
85 kg x 3
95 kg x 1 (+5) Smashed it!
I did 4 sets of 7 reps of pull-ups in between sets.
PM
Might go for a quick juggle and skill session with the ball and wall later this afternoon.
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Looks like everything is going great man. Keep grinding!
[quote]jtownlax wrote:
Looks like everything is going great man. Keep grinding![/quote]
Thanks buddy.
With our first game 2 weeks away I feel I could be better prepared, but as you say I can only do one thing, and that is to keep grinding with my eyes on the prize.
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[quote]theBird wrote:
[quote]DSSG wrote:
Welcome back. You seem to be getting stronger at the same bodyweight slightly. Have you ever considered running your bodyweight up some? It might be able to make you faster as you can get a better strength to weight ratio. [/quote]
Thanks. Im actually thinking of dropping my weight 2-3 kgs in the attempt to improve speed, agilty and endurance. Im 93 kgs at the moment.
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You’d probably get faster if you try to gain weight slowly (about 0.25 killograms a week) and get a better strength to body weight ratio with stuff like romanian deadlifts/box squat/front squat/glute bridges/ ect.
[quote]DSSG wrote:
[quote]theBird wrote:
[quote]DSSG wrote:
Welcome back. You seem to be getting stronger at the same bodyweight slightly. Have you ever considered running your bodyweight up some? It might be able to make you faster as you can get a better strength to weight ratio. [/quote]
Thanks. Im actually thinking of dropping my weight 2-3 kgs in the attempt to improve speed, agilty and endurance. Im 93 kgs at the moment.
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Thanks. I am considering adding some leg work in, although not sure when. Im thinking maybe wednesday afternoon.
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You’d probably get faster if you try to gain weight slowly (about 0.25 killograms a week) and get a better strength to body weight ratio with stuff like romanian deadlifts/box squat/front squat/glute bridges/ ect. [/quote]
How wide do you have your bench press grip?
What type of training/game schedule would that put you at ;)? The most ideal would be someday when your legs are somewhat fresh, maybe the day before a military press/bench day or whenever you can get it as far away from practice/games as you can (before and after)
[quote]DSSG wrote:
What type of training/game schedule would that put you at ;)? The most ideal would be someday when your legs are somewhat fresh, maybe the day before a military press/bench day or whenever you can get it as far away from practice/games as you can (before and after)[/quote]
I play once a week, with team training on Tuesday and Thursday afternoons.
My current preseason training schedule looks like this(preseason ends in 2 weeks time):
Monday: 5/3/1 military press and hill runs
Tuesday: AM bike ride PM team training
Wednesday: recovery, either a easy bike ride or treading water in the ocean
Thursday: AM: bike ride PM team training
Friday: An easy bike ride/skill work
Saturday: 5/3/1 Bech press and hill runs
Sunday: Rest/active recovery
quote]Jaice wrote:
How wide do you have your bench press grip?[/quote]
My grip is pretty close… just out side my shoulders. Ring fingers on smooth ring on the bar.
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Monday, 1st April 2013.
TRAINING
AM
5/3/1-Week 4 (deload week), cycle 3
Military press
5 x 25kg
5 x 30kg
5 x 25kg
4 sets of 8 reps of dips in-between working sets. i then finished off with 3 sets of 5 weighted pull-ups with 10kg.
Had a bit of time on my hand… so I added in some light squats at the end of the workout. I worked up to 3 sets of 7 reps of 40 kg. I know its light weight but I havent squatted for awhile. Hips and back didnt exctly love it, but pain free afterwards so Ill take that as a win.
PM
Might go for a quick juggle in the afternoon if ladyBird lets me.
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Been out of town on a conference for the past few days and I haven’t had time to log my workouts. Managed to get some random sessions in including some ball skill work, and I did some random full body sessions at the gym (not usually in my program, but I had decided to do something different as I was away and in a foreign gym).
Not the most perfect start to my season, but things are still relatively going to plan. First game of the season is in 1 weeks time. Ideally I would of had more miles on the track and maybe be a couple of kg’s lighter.
Tuesday, 8th April 2013.
TRAINING
AM
Forgot to bring my notebook to the gym and so I had to guess my weights. I was supposed to do 40kg x 5, 45kg x 5 and 52.5kg x 5.
Instead I did…
Agile 8 and shoulder warm-up.
5/3/1- Week one , cycle 4.
Military Press
50.0 kg x 5
52.5 kg x 5
55.0 kg x 5 (+2)
I did 5 sets of pull-ups in between my working sets (8, 7, 7, 7, 5). I then did 3 sets of 10 reps of bodyweight dips.
Starting to get back into some squatting. Will be experimenting with different styles in the next few months until Im confident to go a bit heavier again.
Back squats, wide stance, toes pointed out on an angle.
20 kg x 10
40 kg x 10
40 kg x 10
(My lower back didn’t exactly love the squats, although so far no pain, just a bit of stiffness/tenderness)
PM
Will be attending team soccer training for the first time in over a week. Will need to impress to try and win back my spot in the first team, as I had missed our final practice match last Saturday due to been away for the conference.
In other news… Im considering trying out some Surge Workout Fuel, especially before big games. Anyone got any experience with it?
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Here’s a tip for squatting if your gym allows. Always squat with one of the following: Barefoot, socks, or with something like chuck taylors if you want to squat wide. Along with keeping your knees out with your feet/pressing out to the sides at all times when you squat/pull wide.
[quote]DSSG wrote:
Here’s a tip for squatting if your gym allows. Always squat with one of the following: Barefoot, socks, or with something like chuck taylors if you want to squat wide. Along with keeping your knees out with your feet/pressing out to the sides at all times when you squat/pull wide. [/quote]
Thanks. I usually lift with New Balance shoes with Vibram soles.
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Wednesday, 10th April 2013.
Not happy with last night as I missed team training due to a comedy of events that eventuated me arriving home 5 hours later than planned. The airlines cancelled my flight and then put me on another flight, and then that was rescheduled for a bit later. When arriving at my home town airport where there were no taxis, and when I finally did catch a taxi and arrived home I realised that my remote control for my garage door wouldnt open, so I had to dig up a spare key and finally get inside where I had noticed the power was out and my fridge wasnt working and my frozen food had defrosted. Anyway, by this time it was too late to attend training. Life goes on…
PM
Skill session by myself
- Juggled and ball to wall passing, about 15 minutes.
- 5 sets of dribbling in b/w cones
- 3 sets of shuttle runs with the ball
- 10 reps of explosive change in pace with the ball
- 5 reps of ‘5 push-ups’ followed by an explosive get up and 5m sprint
- warmed down with some juggling and stretching.
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Hey, we are doing a max set of five overhead press contest, you in?
[quote]DSSG wrote:
Hey, we are doing a max set of five overhead press contest, you in? [/quote]
Sure. How do I join?
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To be delayed at the airport and come home to thawed food?
The worst!
Nice that you mentioned the LadyBird.
Post a video in the beginner’s section with a thread labeled “new pr’s” and say you were part of the contest.
[quote]DSSG wrote:
Post a video in the beginner’s section with a thread labeled “new pr’s” and say you were part of the contest. [/quote]
Ok. I will look into it. I usually lift by myself and Im not sure If Im comfortable enough to ask someone to take a video for me. They all think Im strange enough doing those funny exercises… I mean why would anyone squat or lift weight above their head?!
[quote]strangemeadow wrote:
To be delayed at the airport and come home to thawed food?
The worst!
Nice that you mentioned the LadyBird.[/quote]
Yes. It was just one of those days. ladyBird says hi.
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