Hey, Bird, how are things going with you? Have you noticed much improvement lately?
[quote]DSSG wrote:
Hey, Bird, how are things going with you? Have you noticed much improvement lately? [/quote]
All going good mate. Slowly getting back into things and Im about to turn things up a notch and increase the weight Im lifting. Lower back is feeling good, although still needs careful planning/rehab. Team is doing well and we are second on the ladder after 7 games into the season. Still heaps of games to get through and anything can happen. I am looking out for a week that I can take off soon… I feel I need a 5-6 day brake. Might head to asia with ladyBird for a quick holiday soon. Need a mental and physical brake.
I have been quietly following your log. Nice chin-ups! How often do you deload, or just take a week or 2 off?
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[quote]theBird wrote:
[quote]DSSG wrote:
Hey, Bird, how are things going with you? Have you noticed much improvement lately? [/quote]
All going good mate. Slowly getting back into things and Im about to turn things up a notch and increase the weight Im lifting. Lower back is feeling good, although still needs careful planning/rehab. Team is doing well and we are second on the ladder after 7 games into the season. Still heaps of games to get through and anything can happen. I am looking out for a week that I can take off soon… I feel I need a 5-6 day brake. Might head to asia with ladyBird for a quick holiday soon. Need a mental and physical brake.
I have been quietly following your log. Nice chin-ups! How often do you deload, or just take a week or 2 off?
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I try not to go past my recovery ability, but when I do I take a few days off if I can’t just adapt to it, or at least going easy on my weekly ME lifts (not missing any reps, and lifting very calm) and avoid any failure on the assistance/accessory work. With me rotating my lifts, and waving the percentages it keeps me from needing a true deload unless I managed to dig myself in a hole.
Saturday, 8th June 2013.
TRAINING
PM
Pre-game session
Spent an hour juggling, jogging and practicing receiving the ball with some wall passing. Finished off with some mobility/run throughs. Feeling good for tomorrows cup game.
My mate from out of town payed me a visit last night. I managed to keep the “damage” to a minimum by only drinking 2 glasses of wine and scotch with diet coke. I had my weekly cheat meal, although made sure I kept the rice to a minimum but ate plenty of chicken meat from the indian curry that we had. Besides that my diet has been on track.
Check out the following video for a bit of a laugh;
Die Empty.
Oops, I mean…
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Sunday, 9th June 2013.
GAME DAY
We lost 3-2.
We scored the first 2 goals within the 25 minutes of the first half. Our keeper was then injured in a collusion and we had to sub in a more unexperienced keeper. This rattled us a bit and then the opposition scored through a communication error at the back. They then scored again through another keeper error. Besides the setbacks we were dominating play and we all felt that we had a good chance of winning this game. With 30 minutes left in the half, the assistant coach (real coach was away with other commitments), decided to change the positions. He moved me from centre mid to right back, the right back to striker and the striker to centre mid. I was baffled when he made this move, as we were playing well, and it was only matter of time before we scored. As soon as he made the changes the game spiralled downwards for us, and we defended for the rest of the half. They scored with 10 minutes remaining.
In the first half when I played centre mid, I played one of my better games. I had the crowd “oooohing” and “ahhhing” with a series of step-overs, feints and dribbles. Admittedly I was feeling tired when the assistant coach had made the changes but I was surprised and asked my fellow team mates why the change was been made. The last 30 minutes was a disaster with the players re-adjusting to their new positions, and the opposition took advantage of this. From this game I have learnt that I need to work on my endurance levels. Maybe I am playing at a weight that is too heavy for me. I also feel that I should have had said something to the assistant coach regarding his tactical changes, which I felt lost us the game.
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[quote]theBird wrote:
Sunday, 9th June 2013.
GAME DAY
We lost 3-2.
We scored the first 2 goals within the 25 minutes of the first half. Our keeper was then injured in a collusion and we had to sub in a more unexperienced keeper. This rattled us a bit and then the opposition scored through a communication error at the back. They then scored again through another keeper error. Besides the setbacks we were dominating play and we all felt that we had a good chance of winning this game. With 30 minutes left in the half, the assistant coach (real coach was away with other commitments), decided to change the positions. He moved me from centre mid to right back, the right back to striker and the striker to centre mid. I was baffled when he made this move, as we were playing well, and it was only matter of time before we scored. As soon as he made the changes the game spiralled downwards for us, and we defended for the rest of the half. They scored with 10 minutes remaining.
In the first half when I played centre mid, I played one of my better games. I had the crowd “oooohing” and “ahhhing” with a series of step-overs, feints and dribbles. Admittedly I was feeling tired when the assistant coach had made the changes but I was surprised and asked my fellow team mates why the change was been made. The last 30 minutes was a disaster with the players re-adjusting to their new positions, and the opposition took advantage of this. From this game I have learnt that I need to work on my endurance levels. Maybe I am playing at a weight that is too heavy for me. I also feel that I should have had said something to the assistant coach regarding his tactical changes, which I felt lost us the game.
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What league do you play in? And please don’t say you can’t tell me cause I might be able to ID you, it is not that serious.
[quote]stefan128 wrote:
What league do you play in?
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I play in a Sunday state league in a lower division. Its not a serious league. Most players in this league will never be good enough to make it to the big time.
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Monday, 10th June 2013.
Woke up this morning with a sore and tender left ankle. Im going to have to keep up with my ankle rehab work as I have been a bit slack lately. Still angry about yesterdays loss, but I will have to forget about it and move on and prepare for Saturday nights game which is a top of the table clash.
RECOVERY
PM
Spent 12 minutes in the cold ocean. I had planned for 20 minutes although it was just too cold.
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Tuesday, 11th June 2013.
TRAINING
AM
Agile 8, foam roll and mobility work
Front Squats
Ramped up to my working set
10 x 40 kg
7 x 50 kg
7 x 50 kg
Supersetted with 8 reps of pull-ups
BSS
7 x 30 kg
7 x 35 kg
7 x 35 kg
Supersetted with 7 reps of dips
Single leg deadliest with kettle bell
10 x 12 kg
10 x 12 kg
7 x 14 kg
Weighted glute bridges
10 x 40 kg
10 x 40 kg
10 x 40 kg
Finished off with some core work and hip flexor stretching.
notes: decent session although feel my form with front squats could be improved. Need to remember to keep everything tight and grip the bar hard when doing split squats, as it helps tremendously with my balance. Will increase weights for everything next week.
PM
Was meant tot attend team soccer training but I skipped it so I could watch Australia play a world cup qualifier. Instead I went for a 30 minute medium paced run, which is always hard 12 hours after doing legs at the gym.
Was feeling a bit heavy today and I filled out my clothes are bit more than I usually do. So I weighed myself and had discovered my weight has creeped up to 95 kg. Im feeling solid and strong, but Im going to have to drop a 2-3 kgs to help me with all the running around I am meant to do. Will be doing some IF in the next 2-3 days to help start with he weight loss.
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Wednesday, 12th June 2013.
TRAINING
AM
Solo Skill Session
- a quick foam roll
- warmed up with a jog and juggled the ball
- 5 minutes of wall passing and receiving
- 5 sets of cone dribbling
- 3 sets of doggies with the ball
- 15 reps of; 5 push-ups followed by 10 meter explosive sprint with the ball
- 4 reps of 350 meter sprints, with 1 minute rest b/w runs
- warmed down with some juggling
notes: decent session. Feeling a bit tired/sore from the weekends game. Next game is Saturday night, so hopefully I will be all good by then as it is a top of the ladder clash!
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Go socceroos!!!
MEGA-POST
As I have been slack with my posting, today I will post a “mega-post” and update the nation the latest on theBirds adventures!!
Thursday, 13th June 2013.
TRAINING
AM
- Agile 8, foam roll and shoulder warm-up
- Incline bench press; ramped up to working sets of; 50 kg x 5, 55 kg x 5, 60 kg x 5. Supersetted with band pull a parts.
- 3 rounds of supersetting dB flat bench (22.5 kg x 10) with weighted pull-ups (12.5 kg x 5)
- dB rows, 3 sets of 25 kg x 10
- supersetted front squats(7 x 40kg) with ab-wheel roll outs on my knees (3 x 10 reps)
PM
Team Soccer Training
-Standard training. Was feeling tired form a long week of work. Tension was high as the next game was a top of the ladder clash.
Friday, 14th June 2013
TRAINING
PM
Pre-game Session
- Foam rolling, agile 8 and mobility work
- 15 minute medium paced run with the ball
- Mobility run throughs
- 10 minutes of some light ball skill work
Saturday, 15th June 2013.
GAME-DAY
We won 5-1.
We played the top of the ladder team at home. Our win means we are now top of the ladder. The game was out best to date against a team known for there passing and running ability. Our structure and discipline was enough to break down speed and flair of the opposition. All players played well, and the game flowed well thanks to an international FIFA accredited referee legend.
I played at my usual defensive midfield position. I played well, although I concentrated on my defensive duties the most due to the oppositions prolific attacking reputation.
Sunday, 16th June 2013.
RECOVERY
AM
Spent 12 minutes in the ice cold ocean. Feeling sore this morning, but with no real injury concerns.
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UPDATE
Hurt my lower back doing front squats on Monday. I know I should of rested that day, but I had some spare time in the evening and though I would get a workout done. Silly mistake. I was still sore from Saturday nights blockbuster game.
Lesson #3742; do not do legs at the gym if not feeling 95%.
So for the past 2 days I have just been resting. Back is feeling much better now. This evening I will spend some time in the ocean and hopefully by tomorrow I will be all good and I will resume training. Diet has relapsed, but things are now back on track.
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And congratulations to Australia who have qualified for next years World Cup.
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Thursday, 20th June 2013.
TRAINING
AM
-Agile 8, foam roll and a shoulder warm-up
- Incline bench. Ramped up to working sets; 3 sets of 5 x 60 kg. Supersetted with 15 reps of band pull a parts.
- Supersetted dB bench (10 x 27.5kg), with weighted pull-ups (5 x 12.5 kg). 3 sets.
- Seated rows. 3 sets of 12 reps.
- Finished off with some stretching, mobility and planking.
PM
Team Soccer Training
Joined in with the initial ball work, but then pulled out and ran laps for the rest of the night. Lower back is still a little sore. Hopefully will be better by tomorrow. I have an appointment to see my osteo/witch doctor tomorrow morning. Also feels like Im getting a cold. Not the best lead up to this weeks game, but not every week is going to be ideal.
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Saturday, 22nd June 2013.
I tried to go for a light jog/skill session but aborted in the first 5 minutes. Lower back is still a little sore. I will pump the ibuprofen today. Team will probably need me to play tomorrow, as we have a number of players out with injuries. I’m giving myself a 65% chance that I will recover in time… Not in serious pain, but enough to stop me from doing any activity.
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Sunday, 23rd June, 2013.
GAME DAY
We drew 0-0.
We played away in cold wet conditions on a bumpy pitch. The game was a stale mate with both teams only having a number of chances but with no finish.
I did not play due to my recent back injury. I’m hoping the injury will be be good by tuesday.
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Hey Bird! Hope that back heals fast! Sucks to be sidelined. Besides that, it appears things are going well here.
[quote]MightyMouse17 wrote:
Hey Bird! Hope that back heals fast! Sucks to be sidelined. Besides that, it appears things are going well here. [/quote]
Thanks mate. Injuries happen to the best of us. Still feeling a little sore today, but hopefully it will be good by tomorrow or the next.
Decided Im going to scrap squats for in-season. Going to stick with single leg work, sprinting and some weighted glute bridges. Im in this to feel good, not so I can walk around like an old man all day!!
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Tuesday, 25th June 2013.
Back is getting better but still sore. A little disappointed to miss another team training session, and even more so as I have heard tonights training session was one of the best of the season.
This evening I went for 40 minute walk and finished off with some foam rolling and 50 push-ups. Trying not to get my injury get me down. This little 1-2 week break may be good for me mentally and refresh me physically, and hopefully I can return fresh and ready to go!
Diet is back on track. Today for my first meal it was 4 boiled eggs and some peanut butter on celery. At 1pm it was minestrone soup, 1 chicken breast and peas. At 3:30pm it was a 2 scoop whey shake and a handful of almonds. Dinner was a large plate of chilli con carne with cabbage salad.
Estimated macros: P: 190 C: 80 F: 100.
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