theBird,
The box is 20" high, I don’t know how many centimeters that would be…When I was in grade school there was a big push to get us all on the metric system. They failed.
Bird, I think I remember seeing you doing single legged barbell deadlifts in your previous log. Can you describe what they look like/post a video? Is it a SLDL, normal deadlift, or romanian deadlift?
[quote]DSSG wrote:
Bird, I think I remember seeing you doing single legged barbell deadlifts in your previous log. Can you describe what they look like/post a video? Is it a SLDL, normal deadlift, or romanian deadlift? [/quote]
I do it like this guy, but I let me “trailing leg” swing back and forward to help me with balance. I try to make the glutes do the work. I use it more of a rehab move.
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[quote]strangemeadow wrote:
theBird,
The box is 20" high, I don’t know how many centimeters that would be…When I was in grade school there was a big push to get us all on the metric system. They failed.[/quote]
Too bad. The metric system is better. Saying that I use “yards” as a unit when it comes to anything about soccer.
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Saturday, 19th January 2013.
TRAINING
PM
A quick mobility session and complimentary foam roll.
Couch to 5km running program.
Level 4, stage 2/3.
Time: 0:21:25
Distance: 3.62 km
Average speed: 10.2 km/hr
I then got the gf to throw the ball at me and I practiced some ball control. I then finished off with a max rep attempt at pull-up and push-ups. I managed 12 and 23 respectively. I will post a video of my efforts once its all been approved by youtube.
notes:
Feeling really lethargic. Probably because of the long week at work. If I was feeling better I think I could of pushed out another 3 reps with the pull-ups and at least another 5 with the push-ups.
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Sunday, 20th January 2013.
TRAINING
AM
Went for a “recovery” bike ride by myself. About 25 km. I then spent 20 minutes in the ocean cooling down.
PM
Agile 8 and foam roll.
Couch to 5 km running program.
Level 4, set 3/3.
I cant tell you the details as my GPS didnt work.
Finished off with 10 minutes of some skill work followed by by 4 sets of 5 pull-ups/10 push-ups supersets. And then some groin rehab.
Notes:
The run was a struggle thanks to lunch. Brought a good looking steak from the supermarket, but once I tasted it it was tough as a leather boot. Kind of sat in my stomach and I felt pretty ordinary during my run. No wonder I prefer morning fasted training. On a positive note I think my body is getting used used to the impact of running… so I think I can start increasing the intensity a bit with my training.
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Thanks. I was looking for a decent unilateral exercise for light accessory work. I’m going to try lunge variations for it.
Monday, 21st January 2013.
TRAINING
AM
Shoulder warm-up.
5/3/1 Week two.
Military Press
40 kg x 3
45 kg x 3
50 kg x 8
3 sets of 8 rep dips b/w sets
3 sets of 5 pull-ups with 10 kg
Back hyperextensions and rear delt raises superset. I then finished at the gym with 3 sets of 5 trx push-ups.
I then went to the field…
Practised my ball skills for about 20 minutes and then finished of with a 6 minute run.
notes:
Decent session. Still feeling a twinge in the left groin, but I think its getting better.
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And the following is the video of me on Saturday trying to break my max rep record for pull-ups. I only managed 12. Wasn’t feeling the best that day so Ill have another attempt in 1-2 weeks time.
Keep watching until the end of the video, as for a bonus I have included my rep max push-up effort in it as well.
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Tuesday, 22nd January 2013.
TRAINING
AM
group bike ride
Massive bunch this morning. I woke up tired so I was happy to make up to the 25 km mark. Will have to go to bed early tonight.
Time: 1:03:02
Distance: 33.72 km
Average speed: 32.1 km/hr
Maximum speed: 45.4 km/hr
Total climb: 106 m
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how’s the back Birdy?
[quote]rds63799 wrote:
how’s the back Birdy?[/quote]
Welcome to the cage rds63799. We go hard.
My back is feeling good. Thanks for asking. Obviously Im not squatting or deadlifting at the moment. Im doing some sort of back rehab 2-3 times a week, including back hyperextensions, RDLs(with the bar only), supermans and bird-dogs. Now and again if I sit in the car for more than 20 minutes I can feel my lower back get a little angry, but luckily I live in a small country town and I usually dont spend more than 10 minutes in the car.
Im planning on buying that book that you have recommended. Ive been busy at work , and I need 20 minutes to sit down and work out how to use my e-reader!
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Wednesday, 23rd January 2013.
TRAINING
PM
Agile 8 and foam roll
Couch to 5k running program:
Level 5, set 1/3. (Run 5 minutes, walk 3 minutes, x 3)
Time: 0:21:18
Distance: 3.78 km
Average speed: 10.6 km/hr
I then spent 20 minutes juggling the ball and practicing the moves. I then did 10 reps of hill “sprints” at 50% intensity on a 15m hill. Good news is I didnt tear any muscles, the bad news I was slow as fuck.
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Thursday, 24th January 2013.
TRAINING
AM
group bike road
Time: 1:05:24
Distance: 33.45 km
Average speed: 30.7 km/hr
Maximum speed: 44.6 km/hr
Total climb: 80m
I got dropped at the same spot as usual, just after the half way mark which is at about 24 km. At this point we are riding into the wind and the group starts to do a “pace line”. My legs are already screaming from trying to keep up to this point. I really want to get better with my endurance and this might mean a longer harder ride by myself on the weekends.
In other news, Im trying to lose some weight to prepare myself for the soccer season. Been eating chicken and salad for lunch most days, and have tried to reduce my snacking. Need carbs for my bike ride, but not sure to increase carbs in my dinner the night before I ride, or maybe I should just take some fast carbs on the morning of my ride??? Will start to record my weight and may post some more pics up soon…
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Friday, 25th January 2013.
TRAINING
AM
Shoulder/rotator cuff warm-up
5/3/1-Week 2
Bench press
3 x 70 kg
3 x 75 kg
6 x 85 kg
I did about 4 sets of 8 reps of dips in between my working sets. I then supersetted 3 sets of 5 rep pull-up with 10kg and 12 reps of hyperextensions. And bang, I was out of there within 30 minutes…
I then headed to the field where for about 25 minutes I practiced skills with the ball, ran 6 minutes, and then some groin rehab. i then did 10 reps of 10m hill sprints at 50% intensity.
Notes:
Decent session. Lower back was getting a little grumpy towards the end of the session, as many of the moves I was practicing involved “swivelling” at the hips. Nothing too worry about though, will be all good by tomorrow morning.
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theBird,
My opinion is some fast acting liquid carbs when you’re on the bike ride, not the night before. Just drink what carbs you need, when you need it.
[quote]strangemeadow wrote:
theBird,
My opinion is some fast acting liquid carbs when you’re on the bike ride, not the night before. Just drink what carbs you need, when you need it.
[/quote]
Thats what I was leaning towards. Im thinking about taking a chocolate muesli bar with me on my ride and eat it about 5 minutes before we reach the point where I tend to drop off.
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Saturday, 26th January 2013.
TRAINING
AM
solo bike ride
Time: 1:27:15
Distance: 39.35 km
Average speed: 27.1 km/hr
Maximum speed: 46.4 km/hr
Total climb: 105 m
Im trying to increase my total km’s on the bike, so Im going to try ride my bike 4 times a week, even if 2 of the rides are slow. Todays ride was a never-ending battle with the wind, and hence the slow average speed. Im just going to have to get used to it and learn to love it, as I live in a place nick-named “the windy city”.
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Sunday, 27th January 2013.
I usually don’t lift and run on a Sunday, but as my gym is closed tomorrow Im moving tomorrows session to today, and I might move my rest day from Monday to Wednesday.
TRAINING
AM
Agile 8 and foam roll, and then some 3rd world squats (have to remember to start doing these again and improve my hip flexibility)
Shoulder/rotator cuff warm-up.
5/3/1-Week 3
Military Press
5 x 40 kg
3 x 45 kg
5 x 50 kg (maybe I underestimated my 1 rep max???)
I did about 4 sets of 8 reps of dips in between the working sets. i then supersetted 5 pull-ups with 12 back hyperextensions. Loving the hyper extensions… really feeling my hammies and glutes doing some work finally!
I then headed to the field where for about 20 minutes I practiced some juggling and skill work. I then did "couch to 5km " running program, level 5, set 2/3, which involves 2 rounds of 8 minutes of running with 5 minutes b/w the runs. Finished off with some groin rehab.
notes:
- Decent session considering I didn’t feel like training this morning. Still feeling the occasional “twinge” in the groin when I move sharply when doing skill work, but i believe its slowly getting better. Need to focus on hip flexibility and glute activation.
- Running ability slowly getting better. Might need to focus on introducing some more moves in my skill work set.
Onward and upwards!!
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Possibly, birdy. Less neurally efficient lifters need more time to get familiar with an exercise again to get an accurate max. The more I have gotten familiar with the maximum effort method the less amount of time I need to get familiar with an exercise. For the upper body I cycle ME weekly and progress, around the same frequency for the lower also.