The Bird Cage 4. Onslaught

Training Training Logs
181

Sunday, 11th may 2014.

GAME DAY

We won 0-2.

Terrible game by both teams. We managed to scrap 2 goals and hang on to the lead with a defensive 4-5-1 formation.

Due to a lack of players i had to play as a center back. Not really happy about it. Will update more later. Im updating this via my phone.

*tweet *

182

Sunday, 11th may 2014.

GAME DAY

We won 0-2.

Terrible game by both teams. We managed to scrap 2 goals and hang on to the lead with a defensive 4-5-1 formation.

Due to a lack of players i had to play as a center back. Not really happy about it. Will update more later. Im updating this via my phone.

*tweet *

183

Monday, 12th May 2014.

TRAINING

PM

Repetition Upper

  • Agile 8 etc.
  • Body weight dips: 12, 10, 10, 10.
  • Weighted pull-ups: 5 x5 with an extra 12.5 kg
  • S/S 4 sets of lateral raises (10 x 8kg) with face pulls(10 x 40kg).
  • S/S 3 sets of db shrugs(10 x 30kg) with incline hammer curls(10 x 15kg).
  • Finished off with some farmer walks using a total of 90 kg with dBs. Increased my usual distance by 33%(total of about 23m) and did 3 sets.

NUTRITION

11:30am: Quest bar and an ounce of macadamias
1:30pm: 1 cup of pumpkin soup and another quest bar and a coffee.
3:00pm: 200 grams of roast lamb with a green smoothie(kale , spinach, kiwi fruit, apple, celery and coconut water).
4:00pm: 2 scoops of Metabolic Drive, an apple, ounce of macadamias and 2 sticks of celery with PB.
5:30pm: A finibar (pre-workout).
7:00pm: Pumpkin soup and lamb, potato, carrot and pea stew on 1 cup of rice.

tweet

184

Tuesday, 13th May 2014.

Team training was shit. Not even really worth posting. I will consider this day as a rest day.

tweet

185

Hey, Bird.

I am considering my selections for my next school year for sports that I would enjoy, and would also not negatively affect my powerlifting training and vise versa. I was thinking:

Fall- Soccer or lacrosse
winter- No sports. Just relax, get joints healthy, work on my lifts, short-midterm conditioning (carries, prowler pushes, dragging stuff, doing some sprints, ect) and hypertrophy. Maybe join a meet if it is in my winter break.
spring- Something in track and field. The running events actually seem pretty nice to do, I enjoy sprinting, and I feel I could be an absolute beast in the 100m. Especially considering I am faster than our soccer players.

Do you you have any recommendations? :slight_smile:

186

[quote]DliftSprStrnGuy wrote:
Hey, Bird.

I am considering my selections for my next school year for sports that I would enjoy, and would also not negatively affect my powerlifting training and vise versa. I was thinking:

Fall- Soccer or lacrosse
winter- No sports. Just relax, get joints healthy, work on my lifts, short-midterm conditioning (carries, prowler pushes, dragging stuff, doing some sprints, ect) and hypertrophy. Maybe join a meet if it is in my winter break.
spring- Something in track and field. The running events actually seem pretty nice to do, I enjoy sprinting, and I feel I could be an absolute beast in the 100m. Especially considering I am faster than our soccer players.
Do you you have any recommendations? :)[/quote]
I would definitely recommend sprinting for you, especially the 100m. The only issue I have with soccer or lacrosse is that those sports require a decent amount of endurance work, that may interfere with your powerlifting goals. Although if you are only taking part in it twice a week on a more of a social level than I wouldnā€™t worry about it too much and just do the sport that you think you will enjoy the most.

Uncle Bird.

tweet

187

Wednesday, 14th May 2014.

TRAINING

PM

Upper Max Effort

  • Agile 8 etc.
  • Bench press; 5 x 5 with 95 kg. (5 pull-ups b/w sets).
  • dB MP; 12 x 15 kg, 10 x 17.5kg, 10 x 17.5 kg, 10 x 15 kg.
  • SS 4 sets of rear felt raises (10 x 7 kg), with seated rows (10 x 50 kg).
  • Curls for the girls; 3 sets of 10 x 15 kg.
  • Ab circuit and some bird dogs etc.

NUTRITION

11:00am: Quest bar.
1:00pm: Chicken rice paper rolls.
2:00pm: 2 scoops of Metabolic Drive, an apple and an once of walnuts.
4:00pm: Lamb, potato, carrot and pea stew with 1 cup of rice, and 1 tablespoon of PB.
5:30pm: A finibar (pre-workout).
7:00pm: Grilled snapper, baked sweet potato, bowl of veges, and an apple.

tweet

188

Thursday, 15th May 2014.

TRAINING

AM

Solo Skill & Conditioning

  • Agile 8.
  • Warmed up with some ball to wall passing, juggling and dribbling. Did 4 sets of cone dribbles and 3 sets of cone doggies. Did 5 x 350m sprints, and finished of with 5 sets of 5 pull-ups followed by a 10m hill sprint.

notes: Decent session. Im going to try for 6 x 350m next week. Lower back still feeling irritated but manageable. I am not playing this weeks game as I have a emily commitment to attend to, so hopefully having the weekend off will help, although I still plan to train.

NUTRITION

7:00am: BCAAs and coffee (pre-workout)
8:30am: Half a cup of oats with cinnamon and chia seeds, and a 2 scoop Metabolic Drive shake.
12:30pm: A cup of minestrone soup and a Quest protein bar.
2:30pm: Grilled salmon, olives and 2 sticks of celery with PB.
4:40pm: Small tin of tuna, apple and a piece of cheese.
7:00pm: Grass fed t-bone steak, 2 baked sweet potatoes and some chinese vegetables. And a beer.

tweet

189

Friday, 16th may 2014.

TRAINING

AM

pullup/pushup superset

10 supersets, 1 minute rest between each set.
Total pull ups: 55
Total puships: 120

NUTRITION

630: bcaas and coffee (pre training)
830: oats and Metabolic Drive (post training)
1200: quest bar and chicken rice paper rolls.
1400: t bone steak and 1 cup of pumpkin soup.
1630: Metabolic Drive, walnuts and a apple.
2000: going out for Japanese. Will go for fish and rice.

tweet

190

Saturday, 17th may 2014.

TRAINING

AM

Spent an hour on the ball in my childhood backyard. Practiced the skills and tricks at the place I first learnt them as a child. Was actually almost therapeutic.

tweet

191

Sunday, 18th May 2014.

TRAINING

PM

Max Effort Lower

New routine today. I will be rotating every 2 weeks or so.

  • Barbell lunges. 5 sets of 12 x 60kg (6 reps each leg).
  • RDLs. 4 sets of 10 x 40kg.
  • One leg leg press. 3 sets of 12 x 1pps.
  • Farmer walks. 4 sets of 3 laps using 90 kg in dBs.

NUTRITION

Not ideal today, as I spent the first half of the day at my folks house. Will make a special effort over the next few days to get back to normal weight/diet routine.

9:00am: Quest bar, 2 fried eggs and bacon, and 2 pieces of toast.
11:00am: 2 bananas.
1:30pm: Roast pork, roast potatoes and lettuce salad.
3:30pm: Piece of cheddar cheese and an ounce of mixed raw nuts.
5:30pm: Finibar (pre-worout)
8:00pm: 3/4 of a roast chicken with spinach, pumpkin and pine nut salad.

tweet

192

theBird,
Forward lunges or backwards? Backwards is easier on the knees, jsykā€¦And if you lower your self with the front leg, with the rear leg not touching until you half to, itā€™s really effective on quads and hams. Like a single leg squat, just in lunge form.
See what I mean?

193

[quote]strangemeadow wrote:
theBird,
Forward lunges or backwards? Backwards is easier on the knees, jsykā€¦And if you lower your self with the front leg, with the rear leg not touching until you half to, itā€™s really effective on quads and hams. Like a single leg squat, just in lunge form.
See what I mean?[/quote]
Hey Mr Strange,
I do reverse lunges with the barbell on the spot. I think I do them almost the way you describe them, except my back leg goes backwards with my toes on the floor more for balance.

tweet

194

Monday, 19th May 2014.

I had planned for some skill work this afternoon, but I had a mid-afternoon nap and woke up pretty tired, so I had thought it was best to rest.

NUTRITION

11:00am: Quest bar, an ounce of raw nuts and a mandarin.
12:30pm: 6 boiled eggs (minus 3 yolks), and 2 sticks of celery with PB.
3:00pm: Grilled steak, baked sweet potato, broccoli and an apple.
6:30pm: Grilled chicken breast, half a cup of rice, cabbage salad and an ounce of raw nuts.

tweet

195

Can I ask how the match was? even though you didnā€™t attend
So far your team is 2 wins to 0 losses so far right?

Stay strong

196

[quote]theBird wrote:

[quote]strangemeadow wrote:
theBird,
Forward lunges or backwards? Backwards is easier on the knees, jsykā€¦And if you lower your self with the front leg, with the rear leg not touching until you half to, itā€™s really effective on quads and hams. Like a single leg squat, just in lunge form.
See what I mean?[/quote]
Hey Mr Strange,
I do reverse lunges with the barbell on the spot. I think I do them almost the way you describe them, except my back leg goes backwards with my toes on the floor more for balance.

tweet[/quote]
theBird,
I know the technique youā€™re doing. I suggested mine as itā€™s more ā€œsingle legā€ oriented and increases your ability to balance and be agile by forcing your legs to employ the smaller muscles for balance. Just a thought.

197

[quote]strangemeadow wrote:
theBird,
I know the technique youā€™re doing. I suggested mine as itā€™s more ā€œsingle legā€ oriented and increases your ability to balance and be agile by forcing your legs to employ the smaller muscles for balance. Just a thought.[/quote]
Thanks for the suggestion. I might try and give that a go in my warm up next time, although I am trying to keep things as simple as possible.

[quote]young n wrote:
Can I ask how the match was? even though you didnā€™t attend
So far your team is 2 wins to 0 losses so far right?
[/quote]
2 wins, 1 loss and 1 draw.
I forgot to update you guys on my teams weekend performance. We drew 1-1 at home against a team that are favorites to finish in the top 3 this season. So I suppose that is a decent result, although at home we should be winning most of our games due to home town advantage. I will find out more about the game tonight when I attend training. Thanks for asking.

tweet

198

Tuesday, 20th May 2014.

TRAINING

Todays session was a double session. Part 1 was at the gym, part 2 was team soccer training.

PM

Max Effort Upper (Part one)

  • Agile 8 etc.
  • Barbell MP; 5x5 using 55 kg.
  • dB bench press, 4 sets of 10 x 25 kg.
  • S/S 4 sets of barbell rows(12 x 40kg), with lateral raises(10 x 7.5kg)
  • Barbell curls; 3 sets of 12 x 30kg.

Team Soccer Training (part two)

  • Standard session. Did not really work up much sweat as the coach rambled on about set pieces for a good 45 minutes, but we did not actually practice any which made it a waste of time. We played a game for the last 15 minutes and the coach put me up as the striker which is promising, although it was hard to do much as I was not properly warmed up due to standing around for so long.

notes: I like doing my gym work before team training as I can treat training as more of a cool down, and I donā€™t get as frustrated at training as I already have done some decent work in the weight room. Only problem is that I have to try and get out of work early so I have enough time to get to the gym before training.

NUTRITION

11:00am: Quest bar, and potato and leak soup.
1:00pm: About 300 grams of grilled chicken and cabbage salad.
2:30pm: An apple and an ounce of raw nuts.
4:30pm: 2 scoop Metabolic Drive shake and chicken sushi (pre training)
5:30pm: BCAAs and electrolyte drink (intra-training)
6:30pm: Half a finibar (intra-training)
8:00pm: Beef goulash on mashed potato. A banana. 2 celery stick with PB. And a beer. :slight_smile:

tweet

199

Wednesday, 21st May 2014.

TRAINING

AM

Solo Skill & Conditioning

  • Agile 8 etc.
  • Warmed up with some ball to wall passing and juggling. Did 4 sets of 5 reps of cone dribbles, and then 3 sets of doggies with the ball practicing my sharp turns. I then practiced some more moves such as step overs etc. I then did 6 reps of 350 meter runs and then 5 reps of 5 push-ups followed by a 10 meter hill sprint. Finished off with some stretching. Took about 50 minutes in total.

notes: Im happy that I am up to 6 reps with the 350 m runs. The first 3 runs felt easier than normal. I want to eventually work up to 8 repeats, although that is probably a few weeks away.

NUTRITION

6:30am: BCAAs and coffee (pre-training)
8:30am: 2 scoops of Metabolic Drive with some berries and half a cup of oats with cinnamon & chia seeds (post-training).
11:30am: Quest bar and pumpkin soup.
1:30pm: Grilled chicken and green smoothie.
3:30pm: Small tin of tuna, 3 sticks of celery with PB, an apple and an ounce of raw nuts.
7:00pm: Beef goulash on mashed potato.

tweet

200

Thursday, 22nd May 2014.

TRAINING

PM

Done in 2 parts; part A in the gym and part B was team soccer training.

Max Effort Lower (Part A)

  • Agile 8 etc.
  • Front squats; worked up to 5 x 5 with 60 kg.
  • BSS; 3 sets of 10 using a 20 kg dB.
  • Hamstring curls; 3 sets of 11 x 40 kg.

notes: Happy with this effort considering I only had 4 days from my last leg session. Will increase the weights next time I do this routine.

Team Training

  • Im glad I got to the gym before training as training was sub-standard again. We did some passing drills and finished off with a small sided game. A few players were missing making training very mundane.

tweet