Tuesday, 14th May 2013.
For those that are wondering, I will probably not be attending the gym this week. I have decided to give my body a rest from the weights and have a real “deload” week. Normal training will resume next week with a new look program.
TRAINING
PM
Team Soccer Training
Decent training tonight. Hopefully the boys get ready for a big performance away this weekend and get our season back on track.
tweet
Wednesday, 15th May 2013.
TRAINING
PM
Solo Skill Session
DIET
I made a lot of lentil soup the other day and Im trying to get through it before I leave for the city on the weekend. Had a large bowl with dinner tonight, and saying that it is filling is an understatement.
Total for today;
P: 202
C: 183
F: 111
tweet
Thursday, 16th May 2013.
TRAINING
PM
Team Soccer Training
With no weights this week Im feeling fresh and was keen for a good session tonight. A few players missing due to injury meant that training wasn’t as quality as I was like but it was nice to have a run around. Was good to train in the rain to help getting used to the skidding ball and running/turning in the wet grass.
tweet
Friday, 17th May 2013
TRAINING
PM
Active Recovery Session
DIET
As today’s training session was a recovery session I was aiming for relatively low-moderate carbs.
Breakfast was scrambled eggs with 4 eggs, veges and 2 tablespoons of peanut butter. Lunch was 5 low fat gluten free beef sausages. Mid afternoon snack was a 2 scoop protein shake and a handful of brazil nuts. For dinner it was lentil soup, lamb shanks and some veges.
Todays totals;
P: 199
C: 110 (55 of these carbs were after training)
F: 130
tweet
Hey, Birdy, how’s your right trap going (I saw that you injured it 
)? Also, I recommend more posterior chain work. Do you have any GHR benches, or a way to anchor your feet down for their ‘natural’ version? Since I would recommend switching the leg curls out for them as the GHR variations train the hamstrings through both the knee and hip joint and depending on form can get some glute work in also.
I would also recommend you switching out either your lunges, or split squats with single leg DB romanian deadlifts (with 1, or two dumbbells depending on preference) since you are doing three quad dominant exercises, and at the end only one hamstring exercise that only trains half the hamstrings functions.
Perhaps do the front squats, the DB single leg romanian deadlifts, the split squats, natural glute hamraise (please warm up somehow, and do them assisted with a slight push from your arms before you try a single strict rep… I don’t want you to hurt yourself), then whatever core work you want (please don’t use anything with flexion so your back is safe), and whatever crazy finisher you want.
Anyway, best of luck. Please follow my advice, I know you like lunges/split squats/ect, but I think you could do with some work imbalanced (what I listed is balanced, you should probably swap the split squats out for another posterior chain exercise to get yourself balanced out) in favor of your posterior chain.
I also recommend trying to stick with the glute bridges (and PROGRESS with them, they get a lot more comfortable once you get at least a plate on the bar) , as you seem to have very weak glutes, and that could be part of the reason why your back hurts you so much.
As always, DSSG.
[quote]DSSG wrote:
Hey, Birdy, how’s your right trap going (I saw that you injured it )? Also, I recommend more posterior chain work. Do you have any GHR benches, or a way to anchor your feet down for their ‘natural’ version? Since I would recommend switching the leg curls out for them as the GHR variations train the hamstrings through both the knee and hip joint and depending on form can get some glute work in also.
I would also recommend you switching out either your lunges, or split squats with single leg DB romanian deadlifts (with 1, or two dumbbells depending on preference) since you are doing three quad dominant exercises, and at the end only one hamstring exercise that only trains half the hamstrings functions.
Perhaps do the front squats, the DB single leg romanian deadlifts, the split squats, natural glute hamraise (please warm up somehow, and do them assisted with a slight push from your arms before you try a single strict rep… I don’t want you to hurt yourself), then whatever core work you want (please don’t use anything with flexion so your back is safe), and whatever crazy finisher you want.
Anyway, best of luck. Please follow my advice, I know you like lunges/split squats/ect, but I think you could do with some work imbalanced (what I listed is balanced, you should probably swap the split squats out for another posterior chain exercise to get yourself balanced out) in favor of your posterior chain.
I also recommend trying to stick with the glute bridges (and PROGRESS with them, they get a lot more comfortable once you get at least a plate on the bar) , as you seem to have very weak glutes, and that could be part of the reason why your back hurts you so much.
As always, DSSG. [/quote]
Hi DSSG,
I’ll keep my reply short as I am typing on a borrowed ipad. My traps are all good now thanks. I agree that I need to do more posterior chain work. Unfortunately no GHR benches at my gym, although considering one for a proposed home gym. I will definitely stick with the glute bridges and I will consider your suggestion for my leg routine. Please stick around and give advice as I work through my new routine.
tweet
Sunday, 19th May, 2013.
GAME DAY
Drew 1-1.
We played away against one of the weaker sides, with a strong starting 11, although a number have been missing from training due to other commitments. We dominated the first half in possession but only managed to score one thanks to a clumsy challenge that gave us a penalty kick. They scored in the first 5 minutes of the second half as we struggled to get back into gear. We then dominated the rest of the game but struggled with creating any real opportunities. Very very disappointing result.
I payed back at my centre back position. I didn’t have much to do and was frustrated at times watching teammates not taking opportunities. I made a few runs forward which I shouldn’t have to do, but did so as we were chasing the win. Hopefully the disappointing result will motivate the coaches to get us into gear at training.
After the game I went to a Turkish restauraunt with ladyBird, where I feasted on chicken and rice, and then ate most of ladyBirds dinner as well. Eating some chocolate biscuits, nuts and beer as I type thins to complete my refeed/cheat meal. Tomorrow I will fast until 1pm. Exciting week coming up as I am entering a new training phase/routine. Stay tuned to the cage!!!
tweet
[quote]theBird wrote:
Unfortunately no GHR benches at my gym, although considering one for a proposed home gym.
tweet
[/quote]
Anchor your feet under something, it isn’t as good (from what I hear), but still very good for the hamstrings.
Tuesday, 21st May 2013.
TRAINING
AM
nb: today, I was just practicing movements for my new routine. Once Im comfortable with my form etc, I will apply the 531 methodology to this workout.
PM
Team Soccer Training
Started off with a warm-up and some pylometrics. Played a few small sided possession games and finished off with a larger game at the end. Still a few players missing with injury and other commitments. A home win this week is crucial if week for us to stay in the race.
tweet
theBird,
Hey man, hope the trap is all healed up. I agree with you, less overhead pressing for you. You get plenty of shoulder work with benching and incline benching.
Totally agree with DSSG, single leg DB RDL’s are where it’s at. I often use the empty bar to do them, 10 reps each leg, 3-4 sets. It is amazing. Conversely, go down with a DB, gently place it on the floor, come back to start position, then go back down and pick up the DB and come the start position. Brutal, effective, safe.
How’s the lower back? I’m assuming the extra ab work has helped?
[quote]strangemeadow wrote:
Hey man, hope the trap is all healed up. I agree with you, less overhead pressing for you.
Totally agree with DSSG, single leg DB RDL’s are where it’s at. I often use the empty bar to do them, 10 reps each leg, 3-4 sets. It is amazing. Conversely, go down with a DB, gently place it on the floor, come back to start position, then go back down and pick up the DB and come the start position. Brutal, effective, safe.
How’s the lower back? I’m assuming the extra ab work has helped?[/quote]
Hi Mr Strange,
My traps are feeling much better thanks and I would say are 98% recovered. I was a little silly to do so much pressing for 16 weeks straight. I think pressing with a barbell once a week is sufficient for my goals. I need to take more “reload” weeks as well.
I will be practicing my single leg RDLs, although I don’t have the best balance.
Lower back has been really good recently. Im not sure what I am doing differently, but the back is feeling good and things are back on track!
tweet
Wednesday, 22nd May 2013.
Was planning a “Solo Skill Session” this afternoon, but when it came time to hit the track I had decided to skip the session. Feeling a little tired, sore and not mentally prepared to train. Will try to make up for it tomorrow morning.
tweet
Thursday, 23rd May 2013.
TRAINING
Planned to train in the morning, but I slept in. Need to stop been so lazy and have to be more disciplined with my sleep and diet.
PM
Team Soccer Training
Good session with a number of players back from injuries. We warmed up, did some ball work and finished off with some possession games. We are favourites to win Saturday nights home game under lights.
DIET
Ive been a bit slack with keeping track of my macros, which makes it “easier” for me to cheat. Im going to try and keep a closer eye on things and log most of my diet.
P: 230
C: 210 (70(33%) was taken before training, and 90(43%) was taken after training, hence 76% carbs taken before/after training)
F: 150
tweet
Saturday, 26th May 2012.
GAME-DAY
We won 5-2.
Good performance by the boys, although still struggling to score from open play. We went into half time 1-0 up, thanks to another penalty. We were in comfortable control for the majority of the game, and the opposition only managed to score 2 goals through 2 penalties they earned by 2 accidental handballs.
I played one of my better games for the season. I played as a central midfielder and enjoyed the majority of control through the middle of the field. Most of my passes were accurate and I ha d a number of shots on goal that were saved by the keeper. May need to improve on my fitness as I was tiring half way through the second half.
Sunday, 26th May 2013.
RECOVERY
AM
I spent 15 minutes treading water in the ice cold ocean. Feeling good.
tweet
Monday, 27th May 2013.
TRAINING
PM
-Agile 8 and a foam roll.
-Front squats (supersetted with 6 reps of pull-ups)
10 x 30 kg
10 x 30 kg
10 x 30 kg
6 x 40 kg
6 x 40 kg
-Single leg squats
5 x 30 kg
5 x 30 kg
5 x 35 kg
Single leg deadlifts
Finished off the session with some planking and hip flexor stretching
notes: Decent session. Still working with my form for my front squats. Might see if I can post a video up soon.
DIET
Didnt count exactly today. But here is an estimate;
Meal one: 4 eggs, celery and peanut butter
Meal two: one chicken breast and peas.
Meal three: 2 scoop whey shake and a handful of almonds, and 4 rice cakes
Pre-workout: half of a protein cookie(P: 25 C: 40 F:12 in one whole cookie)
Post-workout: the other half of the cookie
Meal four: t-bone steak and grilled tomatoes, pea and ham soup.
Meal five: greek yoghurt and some mixed berries
P: 200
C: 175
F: 100
tweet
Tuesday, 28th May 2013.
TRAINING
PM
Team Soccer Training
Standard training session involving a warm-up, passing drills and some small sided games. Was feeling a little tired myself. Need to work on sleep quality.
Wednesday, 29th May 2013.
TRAINING
AM
Solo Skill Session
PM
Visited my soft tissue guy for a 30 minute session concentrating on my back, traps and neck. Might do some light stretching/mobility work tonight if I get time.
tweet
Sorry bird-watchers regarding the lack of updates. Been away for a few days and did not get a chance to update the nation.
On Saturday my team played away against the bottom of the ladder team and won 7-2. The game was played in cold conditions and was pretty much a non–event. We are happy to take away the points, but disappointed about the way we played. Straight after the game was one of the players bucks party. We all jumped on a bus proceeded out night full of alcohol and partying.
I had the hangover from hell. Im disappointed with myself that I drank so much. I also made a late night stop at a kebab shop where I smashed 2 kebabs and half a pizza. I really have to get a grip of things and re-asses my weekly “cheat meal”. My cheat meal should be just that; a cheat meal, not a 8 hour binge of alcohol and whatever fast food I happen to stumble by. My recovery and general fitness levels have been greatly impacted by such binges.
From now on I am strictly logging all of my food, and limiting my self to 3 alcoholic drinks a week.
Die Empty.
Oops, I mean…
tweet
Tuesday, 4th June 2012.
TRAINING
AM
Agile 8 and foam roll
Front squat
Ramped up to working set
10 x 40 kg
8 x 40kg
7 x 40 kg
Supersetted with 7 reps of pull-ups
Split squat
3 sets of 7 with 30 kg.
Single leg deadlifts
3 sets of 10 with 12 kg kettle bell
Glute bridges
3 sets of 10 with 40 kg
notes: feeling relatively good. Time to crank the weight.
PM
Was meant to attend team soccer training, although I skipped that and went for a 28 minute jog by myself. Tuesday night team training is usually a bit slow on a week after an away game, and our head coach is on a holiday for a week, hence I decided to get a earlier night in.
Die Empty.
Oops, I mean…
tweet
Wednesday, 5th June 2013.
TRAINING
AM
Solo Skill Session
notes: decent session. Feeling a slight twinge in my right groin, so I will have to be careful.
tweet
Thursday, 6th June 2013.
TRAINING
AM
Agile 8, foam roll, and some activation drills
Incline bench press.
Worked up to my working set
5 x 45 kg
5 x 50 kg
5 x 55 kg (supersetted with 20 reps of face-pulls)
dB flat bench press, 3 sets if 10 with 20 kg dBs, supersetted with weighted pull-ups, 3 sets of 5 reps with an extra 10 kg.
dB rows.
3 sets of 10 using 25 kg.
Finished off with some mobility work and some activation drills.
notes: decent session. Left shoulder is still a little irritated. Will increase the weights next week.
PM
Team Soccer Training
For whatever reason, my touch was off tonight. Was having difficulties controlling the ball. Will have to work on this in my solo sessions with lots of wall passing and practicing receiving and turning.
Tomorrow I have a friend visiting form out of town, so I will have a well deserved rest day. Sundays game is a “cup game’” against opposition from a higher division. We are still favourites to win, although it wont be a easy game.
tweet