Couch to 5km program;
Stage 1, set 3/3.
Time: 0:19:10
Distance: 3.72 km
Average speed: 8.5 km/hr.
10 sets of:
10 reps of push-ups, 5 reps of chin-ups.
90 seconds rest b/w each superset. (Active recovery: juggled soccer ball).
I then got the gf to throw the soccer ball at me and I practiced some controlling skills and heading for about 10 minutes.
notes:
Was a bit slower with the run today, but that was probably because I was kicking the ball as I was doing the run. I did the 10 sets of push-ups and chin-ups, as the gym was closed and hence had missed my scheduled chest and back day. Groins still feeling a bit twangy, but Im hoping that if I slowly build things up then it wont be a problem.
Well folks, today marks the end of my GVT. Highly recommended for those who want to gain some size and sweat in the gym. I definitely would not recommend it to athletes in-season. It can be very taxing on the body. I will probably do it again next off-season.
Welcome to the second instalment of the “photo and weigh-in” series. I am a little disappointed as the past 10 days my training and diet have been poor, as I had gone down to the city for Xmas and I didn’t have access to my usual gym or food. So the following photos may not be as impressive as they should be.
For the past 7 weeks I have been doing “GVT for athletes” 3 times a week, and riding my road bike 2-3 times a week. Had progressed with the weights most weeks. I feel that I have gained some size, although still feel relatively lean. Judge for your self with the following pics. My last “photo and weigh-in” can be found on page 1.
Yes. Looking very lean indeed! You have most of a “Christmas Tree” because of it.
Don’t stop doing the back rehab moves, they will pay off.
Keep it up!
[quote]DSSG wrote:
Nice, you look leaner, and your upper lat/teres area looks bigger and wider. [/quote]
Thanks mate. I couldnt really notice much difference b/w photos myself.
[quote]strangemeadow wrote:
Yes. Looking very lean indeed! You have most of a “Christmas Tree” because of it.
Don’t stop doing the back rehab moves, they will pay off.
Keep it up![/quote]
Thanks for your kind words. Your right I have to keep doing my back rehab. Sometimes I can get a bit slack with my rehab work, as usually its the last thing on the list and the first thing to skip if time is short. I will be visiting the gym tonight for some rehab work.
Looking go Bird man. I wouldn’t recommend BBB assistance while running wendlers close to the season. With all the extra running + you probably don’t want to blow up i would pick something a little less taxing. Even wendler say if your not at a huge caloric advantage it will run you into the ground.
[quote]jtownlax wrote:
Looking go Bird man. I wouldn’t recommend BBB assistance while running wendlers close to the season. With all the extra running + you probably don’t want to blow up i would pick something a little less taxing.
[/quote]
Yer, your right.
Im thinking of doing the “athletic assistance” program for the assistance side of things, which is pretty much just a bunch of bodyweight exercises… heaps of dips, pull-ups, push-ups etc. I will probably keep the assistance low in volume to help me with recovery. I might through in some old fashion bodybuilding assistance now and again, just to mix things up.
This mornings ride was the first time back on my bike for over a week. I thought I would get smashed, but managed to keep up for a respectable 24km with the group. Think I might need to eat more carbs the night before bike rides in the attempt to to try keep up with the group, although it wont hurt if I could drop 3-4kg…
Time: 1:04:47
Distance: 33.73 km
Average speed: 31.2 km/hr
Maximun speed: 44.5 km/hr
Total climb: 108 m
I had planned to do some rehab work and a run this afternoon, but I have my parents visiting me for dinner tonight. Will do all that tomorrow morning.
Couch to km program:
Stage 2(run 90 seconds, walk for 120 seconds for 20 minutes), set1/3.
Time: 0:18:56
Distance: 2.75 km
Average speed: 8.7 km/hr
I then got the gf to practice her ball throwing skills(she plays water polo), and I practiced my ball controlling skills for about 10 minutes. She threw the ball at me, and I controlled the ball using my instep, thigh, chest and head.
In other news, my lower back is still a little irritated. Havent been able to foam roll as much this week, as I have had visitors over and they are staying in the spare room, where I usually foam roll. Im thinking I might have Si joint dysfunction… might need to go see someone for a proper diagnosis.
I have taken the week off lifting, and I am now planning to start 5/3/1 as soon as the back feels ok. Will have my new program up soon.
theBird,
So did you want me to post all the things I did for knee rehab or what I did for my lower back? I was confused.
Feeling better today, but will make your soup when if I need it in the future
[quote]strangemeadow wrote:
theBird,
So did you want me to post all the things I did for knee rehab or what I did for my lower back? I was confused.
Feeling better today, but will make your soup when if I need it in the future :)[/quote]
MrStrange,
I just wanted to get an idea of how you structure your rehab work-outs. I suppose the lower back rehab would be more appropriate at the moment.
Agile 8 and foam rolling (epic session, felt good)
Couch to 5km running program:
Level 2(run 90 seconds, rest 120 seconds for 20 minutes, set 2/3.
Time: 0:19:14
Distance: 2.87 km
Average speed:8.9 km/hr
10 sets of:
10 reps of push-ups, 5 reps of pull-ups.
90 seconds rest b/w each superset. Really concentrating on sucking the belly button in and embracing the core in the push-ups.
I then got the gf to throw the ball at me, and I had to control the ball using my instep, thigh, chest or head.
notes:
Feeling a bit lethargic today and that carried over into my session. The last 2 weeks has been lacking routine due to Xmas and New years and other festivities. Things are about to start to get back to normal and more of a routine will start to develop.
In other news, my old gym that I used to attend in the city is selling a “USA force power rack”. Its commercial grade and only one year old. They have asked for $1000, but Im going to offer them $800 as I could probably buy a new one for about $1300.
[quote]MightyMouse17 wrote:
Does that Z12 really make a world of difference? I’ve been taking ZMA off and on for years and it seems to work decently. How does it compare to that?[/quote]
Welcome to the cage Mousey. We go hard.
I think Z-12 does help me get a better sleep. i only use it maybe once every week or 2, when Im feeling run-down and tired. I take it so I can get to sleep quicker and for a deeper sleep. So far I have only used a few times, but I feel it does help. I make sure I have enough time to sleep 8-9 hours when I do take it.
I use the ZMA occasionally(2-3 times a week), just to make sure I have enough zinc and magnesium to help me with my recovery. I suppose that will became more important as I start to do more conditioning work. I occasionally get crazy dreams, but Im not sure if does help with sleep quality.
Lower Back Rehab
Do one of these every day
3-4 sets of 12-15
RDL’s
Good Mornings
Rack Pulls
Hanging Leg Raise
Stiff Leg Dead Lift
Hip Thrust
Spread Eagle Sit Ups
Supermans
Obviously keep the weight light, this isn’t about #'s. BW things you can do more reps as needed. Always think about keeping your core tight, like some one is about to punch you in the stomach. Squeeze the glutes. Keep your chest spread and proud.
If you do one of these every day without fail, in 3 weeks your back will be better. But don’t stop. Keep doing things for maintenance .
Let me know if this all makes sense.
[quote]strangemeadow wrote:
Lower Back Rehab
Do one of these every day
3-4 sets of 12-15
RDL’s
Good Mornings
Rack Pulls
Hanging Leg Raise
Stiff Leg Dead Lift
Hip Thrust
Spread Eagle Sit Ups
Supermans
Obviously keep the weight light, this isn’t about #'s. BW things you can do more reps as needed. Always think about keeping your core tight, like some one is about to punch you in the stomach. Squeeze the glutes. Keep your chest spread and proud.
If you do one of these every day without fail, in 3 weeks your back will be better. But don’t stop. Keep doing things for maintenance .
Let me know if this all makes sense.[/quote]
Thanks for that Mr Strange. Should I just pick 2-3 exercises and do them all should i rotate all of these exercises? I will do my best to do this everyday for 3 weeks. Im not in the gym everyday, but Im sure I can improvise. I cant wait until I have my own home gym set up… things like this will be much more convenient.
[quote]strangemeadow wrote:
Lower Back Rehab
Do one of these every day
3-4 sets of 12-15
RDL’s
Good Mornings
Rack Pulls
Hanging Leg Raise
Stiff Leg Dead Lift
Hip Thrust
Spread Eagle Sit Ups
Supermans
Obviously keep the weight light, this isn’t about #'s. BW things you can do more reps as needed. Always think about keeping your core tight, like some one is about to punch you in the stomach. Squeeze the glutes. Keep your chest spread and proud.
If you do one of these every day without fail, in 3 weeks your back will be better. But don’t stop. Keep doing things for maintenance .
Let me know if this all makes sense.[/quote]
Thanks for that Mr Strange. Should I just pick 2-3 exercises and do them all should i rotate all of these exercises? I will do my best to do this everyday for 3 weeks. Im not in the gym everyday, but Im sure I can improvise. I cant wait until I have my own home gym set up… things like this will be much more convenient.
tweet[/quote]
I would pick 3 and rotate, you don’t want to be a “jack of all trades, master of none”. I just put in everything I did, the BW ones are great for doing stuff at home. You can improvise, pick up the coffee table and do stiff leg deads. Or something heavy on your back and do good mornings.
That’s functional training
New PB! I kept up longer than I normally do with the peloton, which was about up to the 25km mark. Feeling good on the bike… I can finally feel myself becoming “bike-fit”. Soon I will be able to keep up for the whole 35.
Time: 1:03:35
Distance: 33.72 km
Average speed: 31.8 km/hr
Maximum speed: 43.5 km/hr
Total climb: 94m
PM
Agile 8 and foam roll (another epic session)
Couch to 5km running program:
Level 2, set 3/3.
Time: 0:19:20
Distance: 3.09 km
Average speed: 9.6 km/hr
4 sets of:
10 push-ups with legs elevated(why not?), 7 pull-ups.
In other news…
8th February is the official date that preseason starts for my soccer team. The new coach has been announced, and he is well know for his physical and conditional knowledge, although I am worried that he may be lacking in the tactical department.
I havent heard anything about the squat rack I have made an offer for. If I dont get an email back by tomorrow, I will be giving the guy a call.
Tomorrow I had scheduled a rest day, but I might make a trip for the gym just do some rehab stuff… lots of face pulls, rear delt raises and some lower back rehab.
