Apologies to all the bird-watchers out there regarding my lack of updates. Things have been hectic. We drew our last game 4-4 which was disappointing as it was a very winnable game. We are now have a up-hill battle if we are to finish in the top two and earn promotion. Training has been going on as normal. I will re-start my log with todays training log…
Wednesday, 31st July 2013.
TRAINING
PM
Agile 8 etc.
SS; 5 rounds of 10 reps of dB overhead presses usign 17.5kg, with 8 reps of pull-ups
Reverse barbell lunges; worked up to my working set of 3 sets of 5 x 60 kg.
SS: 3 rounds of 10 reps of BSS holding a 15 kg dB, with 10 reps of hamstring curls using 35 kg.
TGUs; 4 x 10kg, 2 x 15 kg, 2 x 17.5 kg, 1 x 20kg.
notes: good session. Next week: Will increase the dB presses up to 20 kg for the first 2-3 sets. Work up to 65 kg reverse for the lunges, and increase the number of rounds to 5 rounds for my final superset with BSS and hamstring curls. TGUs are progressing nicely.
Warmed up and then we played a 11 vs 11 game. Have a few players returning fro injury/other commitments this week, although not sure how fit and ready they are for this weeks home game. Im feeling decent myself although my left ankle is a little sore. Going to have to keep up with my heel lifts. 100s of them a day.
Warmed up with the ball, practicing passing to the wall and back etc.
3 sets of 5 dribbling b/w cones.
2 sets of doggies with the ball.
6 reps of 5 push-ups followed by 5 metre sprint with the ball.
practiced my moves
finished off with 4 x 350 metre runs, with 1 minute rest b/w each run.
notes:
good session. Now have 36 hours to recover before this weeks game. Will be interesting to see where I line up, considering that there is almost a full squad to choose from.
The game was tightly contested in the first half. We went into half time only 1 goal up. In the last 35 minutes we managed to score 5 quick goals as the opposition tired. The 4 hour road trip usually has a effect on the opposition int he last 30 minutes.
I started on the bench for the first time this season. I haven’t been playing my best lately although I still think my form warranted a starting spot. Disappointingly I received no explanation from the coach. When I did come on for the last 30 minutes I played well and had an input that resulted in some of the goals scored. Im not happy about been benched, and feel that there is a “boys club” culture creeping into the team. Saying that, sometimes in the attempt to get “team chemistry” right, it means some people have to miss out.
Im looking at this as a challenge. I will fight myself back into the starting 11. I will do everything I can to look after the younger guys and dismiss the “boys club culture”. I will eat cleaner, train harder, recover smarter.
Today is usually my rest day, but due to my lack of game time yesterday I moved upper body to today.
agile 8, foam roll etc.
Incline press; worked up to 3 working sets of 70 kg x 5.
SS; 3 rounds of 10 reps of 30 kg dB bench presses, with 3 reps of weighted pull-ups with 17.5 kg.
SS; 3 rounds of 10 reps of dB rows with 25 kg, 10 reps of ab-wheel from the knees.
4 rounds of 12 reps of rear delt raises
Finished off with some stretching etc.
notes:
Incline press bar speed wasn’t as fast as I would like. I am nearing my maximum potential. Maybe one more week of this and it will be time to change the routine around. 30kg dB presses were tough and only managed 8 in the last set. Weighted pull-ups were easy, next week Ill be doing sets of 5.
In other news:
I have been happy with my new diet guidelines, although to minimise the impact of eating too many nuts, I have decided that I will only allow myself no more than 40 grams of nuts every second day. The nuts I consume will be part of a high protein, low carb and high fat meal. Time to get lean as, bro.
Training started off with some running and ball passing and then we straight into an 8 vs. 8 game. I trained well. All my passes were on target, and I was using my full arsenal of dribbling moves. If Thursdays training is a repeat of tonight, then the coach will have some serious decisions regarding the line up for this weeks game, which looks like might be the most important of the season. I wont tolerate much more time on the bench. If we win this game we have a very good chance of winning the league.
SS; 5 rounds of; 10 reps of dB overhead presses(20 kg for the first 3 sets, and 17.5 kg for the last 2), 7 rep pull-ups
Reverse barbell lunges; worked up to 3 working sets of; 5 x 65 kg.
SS; 3 rounds of; 10 reps of 17.5 kg dB BSS, 10 reps of 40 kg hamstring curls.
TGUs; 3 x 15 kg, 2 x 17.5 kg.
went for a 10 minute walk to the local store and got some steak.
notes: Decent session, although my instincts tell me its time for a deload. Next week I deload, and then I will come up with a new routine, maybe including pistol squats.
Tonight I feast, refuel and rest, as tomorrow is another important training session in which I must destroy and conquer.
Tonight was the last team training before this weekends must win top of the table clash. Unfortunately four of the regular starters were not at training due to various reasons, although have still made themselves available for this weeks game. I trained well and I am feeling good.
The coach has some difficult decisions to make regarding this weeks line-up, and in the end it will be his decision that will in the end have the greatest impact on the result of this important game. Im almost hoping to start on the bench again, as I feel we go into this game as under-dogs, and will have a difficult time, especially if we play players who have been missing from training.
Decided to rest today. Travelled down to the city. Visited the folks and could not help but indulge in some chocolate cookies. Usually at home I don’t have these foods available and when visiting my parents it kind of catches me by surprise and I indulge. In hindsight a few cookies is not going to kill me.
Any moment now and this weekends team line up will be posted online… I have no idea if I will start or be named on the bench, or possibly be dropped to the reserve team. I feel that I deserve a starting spot after training well this week.
I apoligise regarding my lack of updates. Things have been hectic.
In bird-news, my team lost in the weekend and I was dropped to the reserve team. The players that played in my position in the first team did not perform as expected. I have been training well and I expect to take back my position in the firsts this week. Bad news is that it almost looks like an impossible task for us to win the league, but to be honest we don’t really deserve to finish on top. We have a battle to finish second on the ladder, as it is the top 2 teams that win promotion.
Feeling a little run down so Im taking a week away from the gym and my diet. Still attending team training and solo skill sessions. Normal up-dating will commence tomorrow.
Keep your head up man. Some advice, don’t be afraid to take some chances now. Iv’e noticed that coach respect you more if you take risks and fight for your position rather then sit back and try not to mess up.
[quote]jtownlax wrote:
Keep your head up man. Some advice, don’t be afraid to take some chances now. Iv’e noticed that coach respect you more if you take risks and fight for your position rather then sit back and try not to mess up.[/quote]
Cheers mate.
I have trained well for the past 2 weeks. Im not too upset about losing my position as I feel the decision was “political”. Fingers crossed a few things fall my way and I get my chance to prove the coaches wrong in the next few weeks. What goes around, comes around.
Was not my best session of the past 2 weeks. A few players missing which always impacts the intensity of the training. Lower back feeling a little sore, although I have worked out that PNF hamstring stretching helps heaps. Team line-up will be posted up in the next 48 hours. Will be interesting to see the line-up.
Diet has been all over the place in the past week. Im going to start tightening things up. Weighed myself this morning at 94 kg. Ideally I should be hovering around 91-92 kg.
Normal pre-game ritual of 2.2 km run, followed by some mobility run throughs and 10 minutes of ball work.
In other news I have been named in the first team squad. Still not sure if I will start or not.
We played one of the weaker sides in the comp and gave them a beating. By half time we were 6 goals up. I played in the central midfield and scored a goal. Was a hard game to play as by half time there was not much motivation to play as the game was all over before half time.
Big week of training coming up with a number of players returning into the squad from injury etc.
Flat bench press. Ramped up to 3 working sets of 5 reps with 85 kg. Im a girly-man!
Weighted pull-ups. 5 x 12.5 kg, 4 x 12.5 kg, 3 x 12.5 kg. And then another set of 6 without any weight.
dB rows. 3 sets of 10 using 25 kg.
ab rolls from the knees. 3 sets of 10.
Tabata on the bike. Managed 6 cycles. Want to get to 8
notes: Next week will try to increase the weight with all exercises. With the pull-ups and ab-wheel I will increase the reps . Tabata gave me some epic quad pump.
Flat bench press. Ramped up to 3 working sets of 5 reps with 85 kg. Im a girly-man!
Weighted pull-ups. 5 x 12.5 kg, 4 x 12.5 kg, 3 x 12.5 kg. And then another set of 6 without any weight.
dB rows. 3 sets of 10 using 25 kg.
ab rolls from the knees. 3 sets of 10.
Tabata on the bike. Managed 6 cycles. Want to get to 8
notes: Next week will try to increase the weight with all exercises. With the pull-ups and ab-wheel I will increase the reps . Tabata gave me some epic quad pump.
tweet[/quote]
Haha, you may be a girly man but I would take that physique any day! Keep up the hard work!
[quote]stefan128 wrote:
Haha, you may be a girly man but I would take that physique any day! Keep up the hard work![/quote]
Thanks bro, I just thought I would of at least benched 90, but I suppose this is the first time Ive flat benched in about 2 months so I must expect some strength loss.
Pretty standard training. Few players missing with sickness/injury. My touch felt a bit off tonight. Was not a heavy session so I should be good to go with tomorrows planned solo skill session. Need to work on my touch.
In other news I have decided on my weight program for the next 5-6 weeks. I will train in the gym twice a week, most probably on Monday or Tuesday for workout A, and Thursday or Friday for workout B;
Workout A;
Barbell bench press. Work up to 3 sets of 5 reps.
Weighted pull-ups. 3 sets of 5, and 2 sets of un-weighted.
dB rows. 3 sets of 10.
Ab wheel out
tabata on the bike
Workout B:
Single leg work. Ramp up to 3 sets of 6-10 reps of either dB walking lunges, BSS or barbell lunges. (most probably will rotate these exercises).
Weighted glute bridges. Ramp up to 3 heavy sets of 5-10 reps.
dB single leg deadlifts. (very light with these).
chin-ups. (might superset these with the first or second exercise).
TGUs, rear delt raises and planking.
tabata on the bike(maybe).
I will also be doing more mobility work concentrating on my ability to squat. T-nations most recent article has come at a good time, and I will be following these guidelines; Squat Like a Champion
I can accept that I may never be able to squat heavy again, but I can at least aim to improve my mobility.
