A very somber training tonight with a few of the boys missing with other commitments/injuries. Very slow warm up was followed by a small sided game that never reached above 70% intensity. Im glad I didn’t carb up for training tonight as it would have been a waste.
DIET
Today I was trying to keep protein and fats high and carbs low. Meals included a 5 egg omelette with bacon, chicken breast and peas and T-bone steak with salad and cashews. Snacked on natty PB on celery in the afternoon and had a gluten free organic musli bar just before training. Eating window was between 1pm to 9pm.
Im happy with the result;
P: 250
C: 50 (20 consumed just before training)
F: 150
531- Week three, cycle three
Bench Press
77.5 kg x 5
87.5 kg x 3
97.5 kg x 1 (+4)
pull-ups in b/w working sets; 8, 8, 8, 8 and 8.
dips; 10, 10 and 10.
overhead broomstick squats; 10, 10 and 10.
DIET
Today was high protein and carb, and low fat day. Broke my fast at 1pm with a beef teriyaki meal from the local Japanese restaurant consisting of beef and rice, and finished off with a max’s muscle meal protein cookie. A few hours later I had a large fillet steak with some more rice. Last meal was dhu fish with some baked sweet potato.
Usually Thursday nights are “team soccer training” nights, although the coach had decided to give us tonight off. Instead I did some active recovery and spent 15 minutes in the ocean treading water.
DIET
As I wasn’t training today, I was aiming for high protein and fat, and low carbs. I fasted until 1pm, when I had a 5 egg omelette and some bacon, and a handful of cashews. About 4 hours later I had a mixed grill involving steak, lamb chops, kranski sausage and some cabbage salad. Washed down with a glass of red.
P: 230
C: 80 (didnt realise how many carbs were in 40 grams of cashews, was initially aiming for below 50 carbs for today)
F: 210.
Been thinking about my recent diet experimentation, and I have concluded that its not worth it going into team soccer training on low carbs. I think I will keep with the general principles of lean gains, but I might move some of the carbs from “gym” day to “soccer training” days.
So I will probably just alternate high carb and low carb days. Ill be aiming for 200/250/50 on “high carb days” and 200/120/100 on “lower carb days”.
I think thats a good idea. When I have hockey games on my off days, I go ahead and eat at least some carbs. If I don’t I’ll have a pretty terrible workout the following day.
Spent 15 minutes in the ocean treading water and doing some gentle mobility work.
DIET
Today I was aiming for high protein, moderate carbs and moderate fat.
Fasted up until 1pm, when I had 200 grams of chicken breast, peas and 2 rice cakes. About 3 hours later I had a 2-scoop-whey shake and 40 grams of almonds. For my final meal I had a feast of roast chicken, boiled eggs, baked beans, cabbage, asparagus and broccoli. Washed down with another glass of red.
Great view, Birdy. The ground seems to be a lot flatter in Australia than here in the States. Most beaches I’ve seen here are less flat once you get to the water. (it gets deeper sooner) When will you add some leg work :)?
[quote]DSSG wrote:
Great view, Birdy. The ground seems to be a lot flatter in Australia than here in the States. Most beaches I’ve seen here are less flat once you get to the water. (it gets deeper sooner) When will you add some leg work :)? [/quote]
Ive been practising my squat form with a broomstick, but I have a long way to go still. i suppose I can do single leg stuff, but my legs get worked heaps at soccer, and I need time to recover.
Usually I dont lift the day before game-day, but I decided this morning I was feeling good and I was up to my deload round anyway. Im going to try and lift 5 times a fortnight opposed o the 4 times a fortnight that I have been doing.
AM
BCAAs, agile 8, foam roll and shoulder warm-up
531- week four(deload), cycle three
Military Press
25.0 kg x 5
32.5 kg x 5
40.0 kg x 5
dips; 10, 10, 10, 10 and 10.
pull-ups: 7, 7, 7, 7 and 7.
overhead broomstick squats; 10, 10 and 10. (I got my gf to watch my buttwink and she says my buttwink starts early… not even close to parallel when it happens).
DIET
As game day is tomorrow I made sure to get some carbs in today. I fasted to 1pm when I had some roast lamb, potaotes and vegetables. A few hours later I had a whey shake, some natty PB and some almonds. And for dinner I had some indian takeaway. Chicken saag and 2 cups of rice. Chicken saag is chicken covered in sauté of spinach and spices.
You’ll be fine adding a leg day with some single leg work/accessory stuff. I may be younger (so I can probably take the volume intensive stuff and thrive off of it), but I train my legs/torso/posterior chain with high volume (and still have moderately high to even very high intensity) two days a week and sprint the other two :). Here’s an example leg day that you could do right now:
4X6 romanian deadlifts
3X8 (per side) high bar dynamic lunges
4X12-20 barbell glute bridges
weighted back extensions for whatever reps/sets you want
3X8-10 (per side) suit case deadlift
most of these a very low stress compared to full bilateral deadlifts/squats.
[quote]DSSG wrote:
You’ll be fine adding a leg day with some single leg work/accessory stuff…
4
most of these a very low stress compared to full bilateral deadlifts/squats. [/quote]
Your probably right… maybe I should try doing some accessory leg work earlier in the week to allow me full recovery before the weekends game. I might try something this week. m thinking bulgarian split squats, lunges and single leg deadliest???
It was not a pretty game. Played on a pitch that resembled a cow paddock and against a low quality team.
The grass was uneven and long, making it feel like we were running in sand and making the run of the ball unpredictable. There will be a lot of sore legs this morning. The opposition played poor quality football, relying on sliding tackles and cheap shots. We scored 2 goals within the first 15 minutes and the rest of the half remained scoreless. They then scored within the first 5 minutes of the 2nd half. We scored again in the 25th minute thanks to a 30 yard screamer. They scored with 10 minutes to go, making the last 10 minutes a nervous period of defending and waiting for the final whistle.
I played in the midfield again. Not happy with my performance. Couldnt get control of the ball. The condition of the pitch was a big influence. I suppose I cant expect every game to be a good game and we have to be happy with the result.
DIET
I don’t fast on game-day. Started the day with scrambled eggs with 3 eggs, asparagus and pesto. Oats with berries were also consumed. A few hours later I had some chicken and rice cakes. Just before the game I had a couple of gatorades. Post-game is my “cheat window”.
I think this might be some type of record; 1 pizza, large chips, large wedges, protein cookie, 2 chocolate bars, a packet of rice cakes and about 10 beers consumed on the 3 hour bus trip home. Im not even going to bother counting the macros.
Woke up this morning feeling relatively good. No serious strains or pains to be concerned about. Lower back feels a little angry, but it has been feeling like that for the past week or so, and I don’t think the 6 hours in the car travelling yesterday did it any favours. I think its getting better.
AM
15 minutes treading water in the ocean with some gentle mobility work.
PM
Same as AM.
DIET
As today was a rest/recovery day, I was aiming for high protein and fat, and low carbs. I fasted up until 1pm, when I had a 5 egg omelette, bacon and cauliflower. At 4pm I had a 2-scoop whey shake and some almonds. And then for my final meal at 7pm it was a mixed grill consisting of fillet steak, french lamb cutlets, grilled asparagus and some broccoli. Might possibly have a few cashews, berries and cottage cheese before bed.
Lol I would say just to do the program I had written you for a leg day (on a day that is not before or after a game). It would bring up your posterior chain, hamstring mobility, hypertrophy of some important areas, and it would have a carry over to running.
All while putting the stress on muscle groups that can take very high workloads. Of course, if you don’t like what I had written, or whatever it is fine. I’m just trying to help you out.
[quote]strangemeadow wrote:
Front squats = Kick ass.[/quote]
You are right about that… I did them today 3 X 10 @ 135… Them combined with the rest of my workout has me struggling to get up these stairs!!
[quote]strangemeadow wrote:
Front squats = Kick ass.[/quote]
You are right about that… I did them today 3 X 10 @ 135… Them combined with the rest of my workout has me struggling to get up these stairs!![/quote]
Good work! I would love to be able to squat, but even front squats has previously “tweaked” my lower back. Something I would like to work up to (see todays update).
[quote]DSSG wrote:
Lol I would say just to do the program I had written you for a leg day (on a day that is not before or after a game). It would bring up your posterior chain, hamstring mobility, hypertrophy of some important areas, and it would have a carry over to running.
All while putting the stress on muscle groups that can take very high workloads. Of course, if you don’t like what I had written, or whatever it is fine. I’m just trying to help you out. :)[/quote]
I appreciate your help buddy, and I take your recommendations very seriously. My lower back is extremely fragile, and even light weight RDLs and back extensions can trigger it off. Im going to stick to single leg stuff for now(while in-season), while trying to increase my mobility to the point where I will be able to squat again. I find weighted hip thrusts awkward, but maybe I just need to practice them. Tonight I will try and post a video of me squatting with a broomstick, just to demonstrate to you my lack of mobility.
531- Week four(deload), cycle three
Bench Press
42.5 kg x 5
52.5 kg x 5
62.5 kg x 5
pull-ups; 7 reps x 6
dips; 8 reps x 5 (supersetted with 12 rep band pull-aparts).
Bulgarian split squats with bar only (3 x 20)
Single leg deadlifts with bar only (3 x 5)
nb: going to start doing some leg work again at the gym. Going to take it slowly… have to be careful of my right knee patella tendonitis.
PM
Team Soccer Training
Training was pretty light tonight. A few of the boys are carrying knocks and bruises from Sundays game. Started off with a generous warm-up, some possession games and then some crossing.
DIET
Aiming for high protein, high carbs and low fat today. Was shooting for about 200+/200/<90
Fasted until 1pm, when I had roast lamb, potatoes, vegetables, rice cakes, whey shake and a small cookie. A few hours later it was 250 grams of chicken breast and peas. Before training I had a protein + carb bar. After training it was another serving of roast lamb and vegetables and some greek yoghurt and berries.
P: 260
C: 195
F: 95
nb: DSSG, I have taken video footage of me squatting and Ill have that up for you very soon. Just have to edit the video.
For the hip thrusts, I would say start with barbell glute bridges and get to the point where you can rep you 1.5Xbw out for 10-15 reps with decent form then start doing hip thrusts. The bar will be a bit uncomfortable for awhile (like with front squats, or even back squats where it sucks a lot to get used to but you barely notice it if you notice it at all after awhile).
theBird,
I forget if we discussed this before, but are you doing enough ab work? My lower back used to hurt like a mofo. I mean, sex was close to a no-no my back hurt so bad. Started doing abs every day. Every ab thing works your lower back, the whole girdle of muscles. Super beneficial. I now do 100 reps of some ab move every day. And it made my DL awesome in a hurry. Different goals, same procedure.
Let me know.
