Wednesday, 21st August 2013.
TRAINING
PM
Solo Skill Session
Wasn’t feeling up to it today, but as it was a nice day so I made my way to the park. Spent about 40 minutes with the ball and warmed down with a 12 minute jog.
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Hey Bird! Looks like a good plan to me. I’m thinking about 2 days a week as well when I get back to it. Will probably do the 531 template though.
[quote]MightyMouse17 wrote:
Hey Bird! Looks like a good plan to me. I’m thinking about 2 days a week as well when I get back to it. Will probably do the 531 template though.[/quote]
Thanks MouseMan. Ill probably jump back on the 531 program in the offseason as well.
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Thursday, 22nd August 2013.
TRAINING
AM
- Agile 8, foam rolling etc.
- Walking lunges with dBs. Worked up to 3 heavy sets of 12 steps with 25 kg dBs. 5 reps of pull-ups b/w sets.
- Barbell glute bridges. Worked up to 3 working sets of 12 reps with 40 kg. 7 reps of dips b/w sets.
- Single leg deadlifts. 2 sets of 10 using 7 kg kettle bell. (need to go lightweight on these to spare my back).
- TGUs. 3 x 12.5 kg. 3 x 15 kg. 2 x 17 kg.
- 3 sets of 45 seconds of planking.
- Finished off with some stretching.
notes: good session. Next week I will increase the weights for all exercises and increase the reps for the bodyweight exercises. Barbell glute bridges is still a relatively new exercise to me, so I will be going lightweight for the first few weeks to get familiar with the movement.
PM
Team Soccer Training
Half the team has the flu and a few players have injuries meaning we only had a handful of players turn up tonight. We did a few run throughs and played a quick short sided game. Probably a good thing that training was low key as I was still recovering from the AM session. In fact the run throughs have probably helped with recovery.
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Friday, 23rd August 2013.
TRAINING
AM
Solo Skill Session & Conditioning
- Agile 8 etc.
- Ball work including juggling, passing ball with wall, and turning.
- Cone dribbling and turns with balls.
- 10 reps of 5 meter sprint with ball.
- 5 reps of 12 meter hill sprints.
- 4 reps of 350 meter runs.
Notes: good session. The running was hard but worth it. Still feeling doms in my legs from Thursdays leg work on the gym. Been doing some research on the “30 second mobility cure” and plan to start using it.
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Sunday, 25th August 2013.
GAMEDAY
We lost 3-1.
We went into this game as heavy favourites, and a win was pivotal in our quest to earn second point to earn promotion. A few players were missing and some late changes to the line up was required. We scored first within the first 10 minutes and it looked like we were going to run away with the game. We dominated play, although our in-expereinced midfield failed to keep possession and all of our plays were rushed. The opposition had 3 chances all game, and scored 3 times. To add insult to injury we missed 2 penalties.
I played in the centre of defence and did not have much to do. There was not much I could do about the goals conceded. Im feeling very frustrated with the situation and I am considering retirement. I still feel I have a few years left in me, although I feel no point in wasting my time playing for a team with no real ambition. The lack of discipline, ambition and poor team culture are all factors that are effecting my choice. I feel that I am better off spending my time doing something else.
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Tuesday, 27th August 2013.
TRAINING
PM
- Agile 8 etc.
- Barbell bench press. Worked up to 3 working sets of 5 x 90 kg.
- dB rows. 3 sets of 10 x 30 kg.
- Weighted pull-ups. 4 sets of 3 x 12.5 kg.
- Tabata on the bike. Lasted 3 minutes and 30 seconds. (intensity was not at 100% as it should have been)
- Finished off with some stretching.
notes: Was not feeling that energetic this afternoon, but decent session. Next week will increase weight and/or reps for all exercises.
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Wednesday, 28th August 2013.
TRAINING
Solo Skill Session & Conditioning
- Agile 8, foam roll etc.
- 30 minutes of freestyle ball work. Lots of ball to wall passing and practicing all types of moves and tricks(see video bellow for example).
- 5 reps of 5 push-ups followed by 10 m hill sprint.
- 4 reps of 350 m runs.
notes: good session. Really feeling that my touch is where it should be.
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Thursday, 29th August 2013.
TRAINING
PM
Team Training.
We played a 10 vs 10 game. At half time torrential rain started to pour down and we had to abort training to prevent digging up the main pitch that we were playing on. So we only got 35 minutes in which is disappointing considering Tuesdays training was cancelled. There is no game this week as the opposition forfeited. This will have a detrimental effect on our match fitness as we approach the last 4 games of the season.
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Friday, 30th August 2013.
TRAINING
AM
- Agile 8 etc.
- Walking dB lunges. Ramped up to 3 sets of 12 steps with 27.5 kg. (5 rep pull-ups b/w sets.)
- Barbell glute bridges. Ramped up to 3 working sets of 15 reps with 45 kg. (8 reps of dips b/w sets)
- Single leg deadlifts. 2 sets of 10 using 7 kg kettlebell.
- Finished off with 3 sets of 60 seconds of front planking and some stretching.
notes: Good session. Next week will increase weights for all exercises. Will be interesting how heavy I will get with the dB lunges. Im hoping for about 35 kg.
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Saturday, 31st August 2013.
With no game on this weekend I have rearranged my training program.
TRAINING
AM
Solo Skill Session & Conditioning
- Agile 8 etc.
- Freestyle with the ball for 20 minutes.
- 3 sets of cone dribbles
- 2 sets of doggies with the ball
- 10 x 35 meter sprints. Walking back for rest.
- 10 minutes of freestyle.
In other news:
With only 4 weeks left of the season I am thinking about what to do for the summer. Im considering working on some gymnastic work with rings and paralettes. I want to keep my skill level up with the ball and I am considering training for “freestyle”(see below). Im even considering learning a martial art. Feel free to add any suggestions?!?!
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How are things, Birdy? Are you getting stronger, faster, and/or bigger? How is your back/groin, do you think the single leg work/glute bridges are doing well for you? If I remember correctly you have some issues with your glutes being very lazy? Has that been fixed?
I assume you’ve seen that my training is going well? I’m actually healthy at the moment; erectors seem balanced out and not wanting to get injured again, knees tolerate wide stance squats now (damn you, glutes!), hips actually recovering enough that I can squat wide twice a week if I want to, ect. My spine has also been feeling great, I figured out I was trying to finish my squats with leg extension vs hip extension. I then figured out that my hip pain was caused by not warming up with adduction/abduction band work, and not using my glutes enough to lock out the squats. I also learned I need to descend slower with wide stance squats vs moderate/close stance, and a bunch of other stuff squat related in the past few months.
Anyway, I would be glad to hear a semi-detailed report about joint health, improvement, ect. 
DSSG
P.s. don’t add too much too soon. It takes a long time to add work capacity without some good old inject-able help.
[quote]DSSG wrote:
How are things, Birdy?
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All good bro. My back is feeling the best it has been for awhile. Ive added some barbell glute bridges into my program and I believe that is helping. In the off season I plan to really work on my mobility and core, and maybe even attempt to squat again.
I have been following your ever-so-voluminous training and its good to see that things are on track.
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Monday, 1st September 2013.
TRAINING
AM
- Agile 8 etc.
- Barbell bench. Ramped up to 5 working sets of 5 x 90 kg.
- Weighted pull-ups. 3 sets of 5 reps with an extra 10 kg. 5 reps of pull-ups with no weight before and after working sets.
- dB rows. 3 sets of 10 x 30 kg.
- TGUs. 3 x 12.5 kg. 2 x 15 kg. 1 x 17.5 kg.
- Ab roll-outs. 3 x 10.
- Tabata on the bike. 3 minutes
- Finished off with some stretching and stuffed around trying to do handstands against the wall.
notes:
Good session. Will increase the weight next week. Planning to up the volume with my main working set. Brings back memories of 5x5, my first ever weight lifting program. Handstands are going to be more difficult than I thought. I have ordered some paralettes and gymnastic rings. Looking forward to a new challenge.
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Hi friends,
Sorry about the lack of up-dates. Life has been hectic.
You have not missed much. Tuesday was team soccer training. Wednesday I did not train. And tonight was thursdays team soccer training.
Team training has been really poor lately with a number of players not attending. Im seriously considering quitting with this team. With only 4 games left I am going to do my best to finish of the season.
In other news, for the past 72 hours I have gone on a caffeine detox. Wednesday afternoon I struggled with intense headaches for hours, but a day later Im feeling good. Reason for this detox was that I was drinking 4-5 strong coffees per day, and I felt I was really dependant on the caffeine. I love my coffee, so Im not going to completely give it up, but Im going to try to limit myself to 4-5 coffees a week, not in one day!
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Hi buddies,
Sorry about the lack of up-dates once again. i have been away for an away game. We lost to the top team and played dismally. Im now looking forward tot he end of the season in 3 weeks time.
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theBird,
I haven’t been around to check in on you and your progress. How are things? I just updated my log.
Hope you are well, my feathered friend.
[quote]strangemeadow wrote:
theBird,
I haven’t been around to check in on you and your progress. How are things? I just updated my log.
Hope you are well, my feathered friend.[/quote]
Mr Strange!!!
Im doing well buddy. The soccer season has been a little disappointing but besides that all is going well. Its great to have you back!!!
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MEGA-UPDATE
Tuesday, 10th September 2013.
AM
- Agile 8 etc.
- Barbell bench press. 2 working sets of 5 x 95 kg. 3 working sets of 5 x 95 kg.
- Weighted pull-ups. 4 sets of 5 reps with 12.5 kg.
- Dumbell rows. 3 sets of 8 reps using 30 kg.
- Face-pulls. 4 sets of 10.
- 3 sets of 10 ab-wheel roll outs.
- Tabata on the bike. 3 minutes
- Finished off with some stretching and handstands against the wall.
notes: decent session. Bar speed not as fast as I want with the bench. Keeping the weight similar next week.
PM
Team Soccer Training
Only 8 players showed up so we did a couple of laps and messed around with the ball. Didn’t even work up a sweat. Not too sure if this session would qualify to be called a “recovery” session. Disappointing.
Wednesday, 11th September 2013
AM
Solo Skill & Conditioning Session
- Agile 8 and a good foam roll.
- 20 minutes warming up with the ball. Lots of juggling and wall passing.
- 3 sets of 5 cone dribbles.
- 2 sets of doggies with the ball.
- 10 reps of 5 push-ups followed with a 15 meter hill sprint.
- 4 reps of 350 meter runs, with 1’30 to 2’00 rest b/w runs.
In other news my parallettes and gymnastic rings have arrived.
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Thursday, 12th September 2013.
PM
Team Soccer Training
We did some running to warm-up and then some passing drills. Finished off with some small sided games. My touch was off, but I blame that on a long day at work, reduced carbs and no coffee for the day. For the past 2 weeks I have been trying to ween myself off caffeine so I am not so dependant on the drug to function.
Friday, 13th September 2013.
PM
Pre-game Session
Moderately paced run for 15 minutes. Finished off with some mobility work, ball work and some pull-ups supersetted with explosive clapping push-ups. My touch was feeling off once again, but I blame that on my reduced carb intake for the day and the strong breeze that was blowing the ball all over the pitch. Tomorrows game is against a middle of the ladder team that we drew with when we played them away. We are favourites to win, although some people are tipping an upset.
Some of you may have noticed that I have skipped my lower body weight session this week. The reason for this is that I haven’t had enough recovery since the last game last Saturday. Legs are feeling a little run-down so a week off is not going to kill me.
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