[quote]raven78 wrote:
Break the hungy on the bench![/quote]
Thanks mate.
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Saturday, 6th September 2014.
TRAINING
AM
pre game prep
Spent 30 minutes with the ball, practicing juggling and heaps of ball to wall work. I felt really gassed out, although that is to ve expected with the recent lack of running work. I hate feeling so unfit. I finished off with 3 rounds of 60m farmer walks with 20 kg dBs.
Tomorrowâs game is our 3rd last game for the season. We only need one more point out of those 3 games to guarantee safety from relegation.
Have been thinking lately about joining bjj. Im a bit daunted about starting a new sport from scratch, and the last thing I want is cauliflower ears. But I think it would be something I may enjoy and provide me something to compete with. I just donât think I want to continue with soccer next year due to the incompetent club which I am at. There is no option of changing clubs unless I move out of town in which I have a reasonable succesful business in.
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Tuesday, 9th September 2014.
Hey buddies,
Just a quick update on the weekends happenings. We lost our game 4-3. It was a close game and we actually played well. I was not too happy with my performance. I am feeling a little heavier as I focus my efforts more towards the gym, and away from the field. I have also had a few days of cheat meals. Heaps of pizza, burgers and beer. I need to get back on track asap.
TRAINING
AM
Repetition Upper
- Agile 8 etc.
- Bike ride to the gym.
- Dips: 5 x 5, with 25 kg. (3rd world squatting in b/w sets).
- Barbell rows; 4 sets of 8 x 65 kg.
- Supersetted 4 sets of; incline hammer curls(10 x 15 kg), face pulls (12 x 30 kg).
- Supersetted 3 sets of; rear felt raises(12 x 6 kg), with 12 reps of bodyweight push-ups.
- Supersetted about 5 sets of; 30 swiss ball sit-ups, with 20m farmer walk with 45 kg dBs.
- Bike ride home. I took the long way that finishes off with an epic climb.
PM
I might go to team training tonight if I can be bothered. With 2 games left in the season I should probably make an effort to attend training, although Im not expecting to get much out of it.
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Wednesday, 10th September 2014.
TRAINING
PM
Max Effort Lower
- Agile 8.
- Bike ride to the gym.
- 3 sets of 3 explosive jumps for height.
- Front squats; 5 x 5, with 75 kg. (6 reps of pull-ups in b/w sets).
- BSS; 4 sets of 10 with a 25 kg dB.
- Hamstring curls; 3 sets of 8 x 50 kg. (10 reps of leg raises in b/w sets).
- Bike ride home (took the alternative way that finishes off with an epic climb).
notes: Good session. Squats are feeling good, and I feel I have more left in me. Diet has been better over the past 2 days, and I finally feel I am over my weekend binge of cheeseburgers. #neveragain.
I have really enjoyed some of the recent articles on T-Nation, including âtriple core trainingâ and ârelentlessâ. I need to read more motivational articles, especially at the end of the week to help me keep my eating and sleeping schedule. Also read an article on overhead carries and I am really keen to trying the overhead barbell carry, although it may be tricky at my gym which is often busy and lacks space.
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Thursday, 11th September 2014.
TRAINING
AM
Pull-up/Push-up Superset
- Agile 8 etc.
- Supersetted 10 sets of weighted (+10 kg) pull-ups with 12 reps of push-ups. The first 5 sets, I did 4 reps of pull-ups, and then for the last 5 sets I did 3 reps of pull-ups. Total pull-ups: 35. Total push-ups; 120.
- Finished off with 3 sets of 20 band pull-aparts.
notes: Kind of hit a plateau with the weighted pull-ups. Im not sure if I need to increase the frequency of these workouts or maybe I just need to add some more weight and play around with the reps/sets. Im also thinking I would like to try doing this workout without the added weight just to see if the added weight has actually made me better at pull-ups.
Thoughts anyone?
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[quote]theBird wrote:
notes: Kind of hit a plateau with the weighted pull-ups. Im not sure if I need to increase the frequency of these workouts or maybe I just need to add some more weight and play around with the reps/sets. Im also thinking I would like to try doing this workout without the added weight just to see if the added weight has actually made me better at pull-ups.
Thoughts anyone?
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Iâd just maintain the numbers for now and repeat the workout a few times as it is. Concerning the âsee if the added weight has actually made me betterâ - probably, but not the way you may think. You will be able to put more force and acceleration into each rep, thus being able to do more reps faster. However, Chances are that your TUT threshold is still the same - so if you do slow, controlled reps, they wonât have increased a lot.
BTW, just since youâre an Aussie - do you know John Birmingham? (Not personally of course)
[quote]nighthawkz wrote:
Iâd just maintain the numbers for now and repeat the workout a few times as it is. Concerning the âsee if the added weight has actually made me betterâ - probably, but not the way you may think. You will be able to put more force and acceleration into each rep, thus being able to do more reps faster. However, Chances are that your TUT threshold is still the same - so if you do slow, controlled reps, they wonât have increased a lot.
BTW, just since youâre an Aussie - do you know John Birmingham? (Not personally of course)[/quote]
Your probably right regarding the pull-ups. I was kind of hoping I would progress much faster on these, but maybe I am close to my natural limit.
John Birmingham? Never heard of him. Had too google him. Sounds interesting. Worth checking out?
And how is your own training going? Are you practicing any martial arts at the moment?? You come across as more of a body-weight/movement kind of guy? Do you know much about Ido Portal?
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[quote]theBird wrote:
Your probably right regarding the pull-ups. I was kind of hoping I would progress much faster on these, but maybe I am close to my natural limit.
John Birmingham? Never heard of him. Had too google him. Sounds interesting. Worth checking out?
And how is your own training going? Are you practicing any martial arts at the moment?? You come across as more of a body-weight/movement kind of guy? Do you know much about Ido Portal?
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Personally, Iâm assuming that most athletic males have the potential to get to a one arm pull up - but patience is key here. Actually, the strongest I ever got on weighted chins was when I was doing them twice a week for 3x5, with copious rest periods and never ever going close to failure. I got up to a comfortable BW+30kg for 3x5, but of course I stopped following that protocol for some reason.
John Birmingham is an East Australian author best known for âhe died with a felafel in his handâ - both the novel and the film version are highly entertaining glimpses into early nineties house sharing between Melbourne and Brisbane. Highly recommended.
My own training is going well - Madcows 5x5 coupled with Shugartâs Chin Up Project in the weight room right now, Muay Thai as my main martial art. I lift at an awesome strongman warehouse gym which also has tons of gymnastic rings etc and since Iâm influenced by Jason Ferruggia, Al Kavadlo and Jim Bathurst, I like integrating bodyweight stuff - I think a combination of both is best. Lifting weights gives you an external stimulus while lifting yourself gives you body control and acts as a control against adding useless weight (AKA fat).
I know Ido Portal and am impressed by some of his feats, but have mixed feelings about him - mainly due to his hardcore stance on dietary issues (Iâm a vegetarian and he thinks paleo is the only way), his cockiness and his sometimes gimmicky ideas. Spend thirty minutes each day squatting, hanging, upside down⊠Too much of an âeverything and the kitchen sinkâ approach to me. Everything he can teach you about ring training is stuff you can learn from any capable gymnastics coach - not that that diminishes its value.
[quote]nighthawkz wrote:
Personally, Iâm assuming that most athletic males have the potential to get to a one arm pull up - but patience is key here. Actually, the strongest I ever got on weighted chins was when I was doing them twice a week for 3x5, with copious rest periods and never ever going close to failure.
John Birmingham is an East Australian author best known for âhe died with a felafel in his handâ - both the novel and the film version are highly entertaining glimpses into early nineties house sharing between Melbourne and Brisbane. Highly recommended.
My own training is going well - Madcows 5x5 coupled with Shugartâs Chin Up Project in the weight room right now, Muay Thai as my main martial art. I lift at an awesome strongman warehouse gym which also has tons of gymnastic rings etc and since Iâm influenced by Jason Ferruggia, Al Kavadlo and Jim Bathurst, I like integrating bodyweight stuff - I think a combination of both is best. Lifting weights gives you an external stimulus while lifting yourself gives you body control and acts as a control against adding useless weight (AKA fat).
I know Ido Portal and am impressed by some of his feats, but have mixed feelings about him - mainly due to his hardcore stance on dietary issues (Iâm a vegetarian and he thinks paleo is the only way), his cockiness and his sometimes gimmicky ideas. Spend thirty minutes each day squatting, hanging, upside down⊠Too much of an âeverything and the kitchen sinkâ approach to me. Everything he can teach you about ring training is stuff you can learn from any capable gymnastics coach - not that that diminishes its value.[/quote]
Im thinking about trying Pavels Russian Fighters pull-ups program using the 3 rep max method. How are you finding Shugarts method?
You should start a training log. I would follow for sure. How long have you been doing Madcow? As the soccer season is coming to an end I am probably going to finish up with WS4SB and do something else such as Madcow or maybe 531. What type of gymnastic moves can you do? I like the idea of bodyweight moves maintaining the âathleticâ side of things, and I would like to think that one day I will compete in âNinja Warriorâ.
And thanks for the tip, I will check out âdying with a falafel in my handâ sometime this weekend.
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Friday, 12th September 2014.
TRAINING
PM
Max Effort Effort
- Agile 8 etc.
- 3 sets of 3 reps of explosive push-ups.
- Barbell bench press: 5 x 5, with 97.5 kg. (Heaps of 3rd world squatting in b/w sets).
- dB MP; (10 x 17.5 kg) x 2, (8 x 17.5 kg) x 2.
- Supersetted 4 sets of; seated rows (10 x 60kg), and lateral raises (8 x 10 kg).
- I then did the same bicep workout as last week;
20 reps with bar only
10 reps with 25 kg
20 reps with 30 kg
and 4, 3, 3, 4 reps with 35 kg.
notes: Decent session. Feeling strong. Bar speed was a little slow with the bench press but thats what was expected. Need to start planning for a new routine as soccer season is coming to an end. I am thinking of either MadCow or 531. Im also very close to making a decision on trying out BJJ at my local dojo.
In other news, tonight I ate a whole chicken.
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[quote]theBird wrote:
Im thinking about trying Pavels Russian Fighters pull-ups program using the 3 rep max method. How are you finding Shugarts method?
You should start a training log. I would follow for sure. How long have you been doing Madcow? As the soccer season is coming to an end I am probably going to finish up with WS4SB and do something else such as Madcow or maybe 531. What type of gymnastic moves can you do? I like the idea of bodyweight moves maintaining the âathleticâ side of things, and I would like to think that one day I will compete in âNinja Warriorâ.
And thanks for the tip, I will check out âdying with a falafel in my handâ sometime this weekend.
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Iâm on week 5 of the Chin Up Project - sadly, the volume phase seemed to be doing very little for me, weâll see about the rest. I actually had a log on here once but deleted it because I got tired of people digging through it to ridicule my numbers (which is pretty common around here). I do have a log on a different site though (and in my moleskine notebook)
Iâm still working on getting a freestanding handstand for at least ten seconds, apart from that⊠I like the basics - chins, dips (on rings, occasionally), leg raises (which are tricky right now due to my shoulder). I CAN do handstand pushups, pistols, tuck planches and levers but donât focus on them atm.
Iâve been running Madcow for a few months now and, right now, use it as a full body base for the chin ups. Iâll switch back to 531 in October since I canât make progress on a weekly basis anymore anyway 
If you like the idea of Ninja warrior, definitely work on jumps, handstands, balancing and climbing! I started out in parkour years ago as a skinny 60kg guy - just doing dips, chins, pistols and a lot of jumping and rolling added five pounds to my frame without me even trying to get bigger.
[quote]nighthawkz wrote:
I actually had a log on here once but deleted it because I got tired of people digging through it to ridicule my numbers (which is pretty common around here). I do have a log on a different site though (and in my moleskine notebook)
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Donât know if the mods will allow it but let me know where I can find your log.
What basic moves do you suggest I start practicing in term of body weight stuff. I am thinking of learning the handstand, âfrog holdâ on paralettes, L-sit and pistol squats.
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Saturday, 13th September.
GAME-DAY
We drew 2-2 at home against one of the top 3 teams. Was one of our better games. If only we could play every game like we did in this game and I think we could be competing for a top two finish. The point we get from the draw should be enough to avoid relegation. Next week is our last game.
Sunday, 14th September.
Rest day
Was complimenting going tot he gym but I was feeling tired and run-down from last nights game.
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[quote]theBird wrote:
What basic moves do you suggest I start practicing in term of body weight stuff. I am thinking of learning the handstand, âfrog holdâ on paralettes, L-sit and pistol squats.
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Learning how to do a freestanding handstand is just cool and, unless you really overdo it, wonât affect the rest of your training. pistol squats are mainly a mobility challenge IMO; however, theyâre nice to do. l sits and tuck front levers are fairly simple moves which you can incorporate into your training as a core exercise and a vertical pull, respectively. If you want to do ring work in the future, slowly work up to 10 full ROM ring dips with the thumbs turned out at the top. So,to repeatâŠ
- practise handstands whenever you want/can
- incorporate pistol squat progressions if you want to and do a ton of ankle&hop mobility work if you mean it
- use l sits and front levers as exercises if you want to
- use ring dips to get used to the instability
How you incorporate this depends on your future training split. What most people lack for advanced gymnastic moves is mobility, core strength and shoulder stability; the points I mentioned should help.
[quote]nighthawkz wrote:
Learning how to do a freestanding handstand is just cool and, unless you really overdo it, wonât affect the rest of your training. pistol squats are mainly a mobility challenge IMO; however, theyâre nice to do. l sits and tuck front levers are fairly simple moves which you can incorporate into your training as a core exercise and a vertical pullobility, core strength and shoulder stability; the points I mentioned should help.[/quote]
Thanks for the tips mate. I tried some handstand holds against the wall tonight, and I have a long way to go.
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Monday, 15th September 2014.
TRAINING
PM
Repetition Upper
- Agile 8 etc.
- Bike ride to the gym.
- Dips; 5 x 5, with 30 kg. (Heaps of 3rd world squatting in b/w sets).
- Barbell rows; (10 x 65 kg) x 3, (8 x 65 kg) x 1.
- Supersetted 4 sets of: incline hammer curls(8 x 17.5 kg), with face-pulls(12 x 35 kg).
- Supersetted 3 sets of; rear felt raises(10 x 7 kg), with 12 reps of bodyweight push-ups.
- 3 rounds of abs: 30 swiss ball sit-ups & 10 rep hanging leg raises.
- handstand practice: managed 3 sets of about 20-25 seconds of handstands holds against the wall. My arms were probably a good 50 to 60 cm away from the wall. I really need to decrease that distance over the next few weeks.
- Bike ride home. Took the alternative way, that finishes off with an epic hill climb.
notes: Decent session. Next week I will increase the weights for the dips and maybe the barbell rows. I will need to keep at the same weight for the curls.
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Just so you know, Iâve repeatedly tried to post a link to my log but they all got deleted, soâŠ
look for quack quack
go to the quack quack section
open quack quacksâs log.
[quote]nighthawkz wrote:
Just so you know, Iâve repeatedly tried to post a link to my log but they all got deleted, soâŠ
look for quack quack
go to the quack quack section
open quack quacksâs log.
[/quote]
Thnx. I will have a look tonight.
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Wednesday, 17th September 2014.
TRAINING
PM
Max Effort Lower
- Agile 8 etc.
- Bike ride to the gym
- 3 sets of 3 explosive vertical jumps.
- Reverse barbell lunges; 5 x 5 with 75 kg. (6 reps of bodyweight pull-ups in b/w sets).
- RDLs: 4 sets of 10 x 65 kg.
- One legged leg press; 3 sets of 10 x 2.5pps
- Abs; 3 rounds of 30 swiss ball sit-up and 10 hanging leg raises.
- Handstand practice; 3 sets of 20 seconds of wall-handstands.
- Bike ride home (took the alternative way home that finished with an epic hill climb).
notes: Good energetic session. Lunges felt heavy, but should be able to go heavier next week with all weights, except with the one leg press where I will just increase the sets from 3 to 4. Last game of soccer this weekend. After the final game I will re-asses my goals and possible change programs, although I feel I am making gains with my current program but I think I need more frequency, especially for my legs.
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Thursday, 18th September 2014.
TRAINING
AM
Deep Tissue Massage
- Visited my therapist who gave me a good massage all over. He also checked out my left shoulder which has been bothering me lately and diagnosed me with tendonitis/tendinopathy of the ligament where the pectorial muscle inserts into the shoulder. I forgot what the exact ligament was called. It usually only bothers me when I overhead press too much and sometimes it gets sore with bicep curling. Im kind of disappointed as I as planning overhead press every week on 531, but I think I will have to re-think this. Im going to also look into what I can do for the shoulder, although it has always had a bit of a click and crunch to it with particular overhead movements.
PM
- Supersetted weighted pull-ups with push-ups. With an additional 10 kg I managed 4 reps of pull-ups, and 12 push-ups for the first 8 sets, and then 3 reps of pull-ups and 12 push-ups for the last 2 sets.
- I then went for a 20 minute run at a moderate pace and finished off with some mobility drills.
Friday, 19th September 2014.
TRAINING
PM
Max Effort Upper
I was scheduled to military press today, but had to cut that out of the program due to my recent left shoulder issues. I probably could of pressed but I didnât want to make the situation worse. I also only had 30 minutes in the gym as I had a plane to catch so I had to make things quick.
- a quick warm up including broomsticks dislocates and band pull-aparts.
- dB bench press; 4 sets of 10 x 27.5 kg
- Supersetted 4 sets of of; seated rows (12 x 55 kg),with lateral raises (10 x 8 kg).
- Supersetted 3 sets of: 10 leg raises, with barbell curls (7 x 30kg).
notes: I enjoyed this session, which was more of a pump session. Heart rate got up as I didnât have much time to spare. Ideally I would of finished off with some carries but I ran out of time. Funny story; one of the broâs in the gym asked me to spot him as he attempted a 1 -rep 170 kg quarter squat lol. Not sure what I was meant to do if he failed, although he was in the squat cage with safety bars in.
In other news I have been watching a lot of Al Kavadlo videos and I am keen to incorporate more callisthenic like movements into my training.
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