Bird, as far as hamstring training goes, have you ever tried Nordic ham curls? I’ve never liked doing machine leg curls because I didn’t notice much carryover to power on the field, but I’ve only had NHCs in the routine for a few weeks and I’m already noticing a difference with my sprinting.
[quote]Ecchastang wrote:
Just checking in. BTW, what position do you play? [/quote]
Hi EcchastangBird,
I can play various positions, but usually either central midfield or centre back. I enjoy playing on the wings, but i hardly get placed there. When I was playing at a higher level, I was a specialist right back.
[quote]MightyMouse17 wrote:
Yo Bird! Good stuff in here! Haven’t lurked lately but have you injured yourself recently? I noticed you’re going really light on the deads but I know you’re stronger than that!![/quote]
Hi MouseBird,
No recent injuries. I have actually been feeling really good lately. About 3 years ago I injured my lower back doing deadlifts, and I spent one week on the floor of my bedroom motionless, as even breathing was agony.
I kind of swore of deadlifts, but I have recently mustered the courage to try again, but obviously started very light. I think my recent return to deadlifts has actually helped the health of my lower back.
My initial goal was to deadlift my bodyweight (don’t laugh), but now that I have achieved that, my next goal is to deadlift 2 x bodyweight for 3. I know that its not that impressive, but I do not want to put myself in the position where I will re-injure my lower back, which has probably been the most painful and inconvenient injury I have ever had.
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[quote]TheWolfMan wrote:
Bird, as far as hamstring training goes, have you ever tried Nordic ham curls? I’ve never liked doing machine leg curls because I didn’t notice much carryover to power on the field, but I’ve only had NHCs in the routine for a few weeks and I’m already noticing a difference with my sprinting.[/quote]
Hi WolfBird,
Im actually thinking about dropping the ham curls, as I don’t think they do much for me except for a nice hammie pump. I actually purchased a glute ham raise machine that is sitting in my garage at the moment.
First problem is that I can’t do one rep (maybe my long leverages?), and my second issue is that because I do most of my work at a gym, I find it hard to include into my program as Im not warmed ups enough to use it before I leave for the gym, and then too tired to use it by the time I get home from the gym.
Ideally I should try to use it for a few sets before I leave for the gym as I hear its a great exercise. How did you initially find NHC’s? Did you find the movement very difficult at first?
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Sunday, 8h February 2015.
TRAINING
AM
Skill and Conditioning
- Agile 8 etc.
- Spent 35 minutes with the ball practicing skills such as juggling, ball control and turns and moves. I kept the intensity low. Finished off with 10 x 70 meter 70% tempo runs. Tempo runs were done to help my body get used to the increased amount of running I am now doing at training.
PM
Press, Cycle four, Week two
-
Agile 8 etc.
-
Shoulder shocker; 3 sets using a 10 kg plate and 6 kg dBs.
-
Press 531
40 kg x 3
45 kg x 3
50 kg x 3
Supersetted my accessory work:
-
dB bench press: 5 sets of 10 with 27.5 kg.
-
seated machine rows: 5 sets of 10 with 60 kg.
-
Curls (for the girls): 12 x 12.5 kg, 10 x 15 kg, 8 x 17.5 kg, 6 x 20 kg (supersetted with 30 x swissball sit-ups).
notes:
I prefer not to do 2-a-day sessions. I find its just not maintainable for the long run. Although this weekend I had more spare time that usual, and I am expecting a busy week this week with work, so I took the opportunity today to get some extra work in. That means I will be able to get a rest day either on Monday or Wednesday.
I had finally cracked the full 5 sets of 10 with 27.5 kg for the dB press, although the last 2 reps were grinders. Everything was feeling good, although my left shoulder was feeling a little achey(6/10). Next week I will keep the dB bench weight he same, and increase the rows to 65 kg.
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Yeah I’ve never tried glute ham raises, but I’d imagine the effect would be similar. I don’t have a machine at my gym so I just tend to do them as soon as I get home - by wedging my feet under a couch. Not glamorous, but it works.
I can’t do reps either. At my current strength level, the best I can do is iso holds about halfway down. It’s getting better though, because when I started I fell over if I went more than a couple of inches away from vertical. Plan is to keep progressing until I can hold the bottom position for a decent period and maybe throw some slow eccentrics in occasionally. I figure by that stage I shouldn’t be too far off doing at least one concentric rep.
Like I said though, my sprinting’s already feeling better. It’s hard to explain how exactly, the hammies just feel a little more bulletproof in that vulnerable terminal swing position, and like the foot’s in a better position to push off the ground when it gets there. So I reckon if you can find a way to put them in your program it’s definitely worth the effort.
Also, Bret Contreras wrote a really good article on his site a little while back on Nordic ham curls, which is what got me thinking I might try them. Check that out if you’re interested.
[quote]TheWolfMan wrote:
Like I said though, my sprinting’s already feeling better. It’s hard to explain how exactly, the hammies just feel a little more bulletproof in that vulnerable terminal swing position, and like the foot’s in a better position to push off the ground when it gets there. So I reckon if you can find a way to put them in your program it’s definitely worth the effort. [/quote]
That makes me want to start them up again. I will aim to try 3 sets of 5, 3 times a week after my warm up and before I head to the gym/football training.
Thanks for the tip!
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Monday, 9th February 2015.
TRAINING
PM
Squat, Cycle four, Week two
-
Agile 8 etc, bike ride to the gym, explosive jumps (3, 2, 1).
-
Squat 531 (6 rep pull-ups b/w sets)
65 kg x 5
75 kg x 3
82.5 kg x 1 (+6) (calculated 1 rep max of 101 kg)
Supersetted my accessory work
-
BSS: 5 sets of 10 with 20 kg
-
RDLs: 5 sets of 10 with 60 kg
-
Bike ride home.
notes:
Was not motivated to gym it today after a big day at work, but I managed to motivate myself and Im glad I did. Happy with the squats, although on a couple of the reps I did screwed up my descend by going down too slowly and not smooth enough. Need to work on that.
Accessory work was tough and I was sweating my ass off.
Need to come up with a new plan as football training is about to step up in the next few weeks. I have a deload planned in a weeks time, in which I am travelling to go for a conference and then I will come back and start a new cycle/plan. Not sure on what I am doing yet, but probably something similar to what nightHawk had suggested. ANd probable something with lower volume. I am keen to keep my main lifts as long as with weighted pull-ups, dips, rows and front squats in my program. Other suggestions are welcome.
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Hey thanks for the welcome!
yeah 98Kg for a semi pro seems quite heavy, most higher level guys I know are pretty light. has it had much impact on your game? one of our strikers is probably around about 95-100kg and it doesnt seem to have much impact on him but having said that we’re only an amateur team.
Im kinda leaning towards a lower volume program like 5/3/1 for when I kick into training properly for next season.seems like maybe his triumvirate would go quite well for strength without leaving the legs feeling like lead.
anyway keep at it mate and ill be keeping an eye to see how its working for you
[quote]Seaniebravo wrote:
yeah 98Kg for a semi pro seems quite heavy, most higher level guys I know are pretty light. has it had much impact on your game? one of our strikers is probably around about 95-100kg and it doesnt seem to have much impact on him but having said that we’re only an amateur team.
Im kinda leaning towards a lower volume program like 5/3/1 for when I kick into training properly for next season.seems like maybe his triumvirate would go quite well for strength without leaving the legs feeling like lead.
anyway keep at it mate and ill be keeping an eye to see how its working for you[/quote]
Hi SeanieBird,
98 Kg’s is probably too heavy. Im going to try and get down to about 94-96 kg’s for the season, although I don’t want to get too effectuated by my weight. Main thing is that I am able to perform what I need to do to be effective.
Im in the process of re-evaluating my weight program. At the moment I think the volume is a bit too much. Although I am keen to improve my strength over the next year.
Thanks for stopping by.
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Tuesday, 10th February 2015.
TRAINING
PM
Team Football Training
- Started off with some sprint work after a quick warm-up. My legs were pretty fried from the previous days squatting so I was probably only going at about 75%. The second half of training we played some small sided possession games. Good intensity from the boys.
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Wednesday, 11th February 2015.
TRAINING
PM
Bench, Cycle four, Week three
-
Agile 8 etc, bike ride to the gym, explosive push-ups.
-
Bench 531
75 kg x 5
87.5 kg x 3
97.5 kg x 1 (+5) (calculated 1 rep max: 114 kg)
Supersetted my accessory work:
-
weighted dips: 5 sets of 9 with 10 kg’s (last set I could only manage 8 reps)
-
dB rows: 5 sets of 10 with 35 kg’s (only managed 8 reps on the last 2 sets)
-
Curls for the curls: 4 sets of 10 x 32.5 kg. (last few reps were epic grinders)
-
Bike ride home.
notes: Happy with todays work. Bench felt good, but would love to add another 4 reps to the final set. Slowly but surely. Next week I will keep the accessory weights the same.
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Saturday, 14th February 2015.
TRAINING
PM
Deadlift, Cycle 4, Week 3
-
Agile 8 etc, bike rid to the gym, explosive jumps.
-
Deadlift 531
80 kg x 5
90 kg x 3
100 kg x 1
Supersetted my accessory work:
-
front squats: 5 sets of 10 with 60 kg.
-
hamstring curls: 5 sets of 10 with 40 kg.
-
Bike ride home.
notes: Happy with today. Need to remember “chest out and up” with my front squats. Next week I will increase my accessory work to 65 kg and 45 kg respectively.
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Sunday, 15th February 2015.
Decided to do a double today. Trying to get some quality work in before my deload next week.
TRAINING
AM
Skill & Conditioning
- Agile 8 etc.
- 25 minutes of general skill work, 3 sets of 3 of cone dribbles, 2 sets of 2 doggies, 1 set of 5 of 5 push-ups followed by a 10 meter sprint and 3 x 350 m sprints.
notes: Over the next month or so I will slowly increase the load.
PM
- Press, Cycle four, Week three*
-
Agile 8 etc.
-
Shoulder shocker; 3 rounds with a 10 plate and 6 kg dB’s.
-
Press 531
42.5 kg x 5
50 kg x 3
55 kg x 1
Supersetted my accessory work:
-
dB bench press: 5 sets of 10 with 27.5 kg (last rep not he last set was a grinder, but I got it!)
-
seated rows: 5 sets of 10 x 60 kg.
-
Curls(for the girls): incline hammer curls: 4 sets of 10 x 15 kg (supersetted with 30 swiss balls it ups).
notes: Last press was heavy. I maybe could of managed 2 or 3 reps. Im happy with getting all 10 reps on the dB presses, as a few weeks ago I was only managing 8 reps on the last 2 sets.
And this will be the last week I will be doing the gym 4 times a week. I will now be changing my program a bit and doing 3 times a week, as football training is stepping up a gear. Still yet to finalise my program, but I think I will keep things pretty much the same but different frequency. I will post up a plan soon.
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So I am considering the following 2 options. Please feel free to offer advice on which option would be best.
Option 1:
[quote]nighthawkz wrote:
I run 531 3 days a week like this:
Week 1
press + assistance
squat + assistance
bench + assistance
Week 2
deadlift + assistance
press + assistance
squat + assistance
Week 3
bench + assistance
deadlift + assistance
press + assistance
Week 4
squat + assistance
bench + assistance
deadlift + assistance
Week 5
press deload
squat+ dead deload
bench deload
[/quote]
Option 2:
[quote]nighthawkz wrote:
Monday
- bench press - 531, one backoff set
2a. dumbbell bench, 3x10 ish
2b. dumbbell row, 3x10 ish - incline curls, 3x10 ish
Wednesday
- box jumps - 3x5
- squat - 531, one backoff set
- deadlift - 531, no backoff set
- split squats - 3x15
Friday
- Press - 531, one backoff set
2a. pullups, 3x10 ish
2b. dips, 3x10 ish
3a. glute ham raise, 3x max
3b. barbell curl, 3x10 ish
[/quote]
Although with option 2 I will most probably alternate every 2nd week with “deadlifts and front squats” with “squats and RDLs”.
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[quote]theBird wrote:
So I am considering the following 2 options. Please feel free to offer advice on which option would be best.
[/quote]
First of all - I feel honoured.
Second - The option 1 is what the last few months have looked like for me and it has turned out to be a great split for gaining weight and strength. However, my legs are sore most of the time. So, considering that you do a fair bit of running, my vote goes to option 2. The alternating exercises would also work although I’m not sure how to set this up in a 5/3/1 context. But yeah, it’ll work.
Second option looks sort of like what I’m doing at the moment (currently got about six weeks of pre-season left), which is working well for me. What would the assistance work for the first option look like?
I’ll just leave this here.
[quote]nighthawkz wrote:
Second - The option 1 is what the last few months have looked like for me and it has turned out to be a great split for gaining weight and strength. However, my legs are sore most of the time. So, considering that you do a fair bit of running, my vote goes to option 2. The alternating exercises would also work although I’m not sure how to set this up in a 5/3/1 context. But yeah, it’ll work.[/quote]
Hey nightHawkz,
I think i will go with option 1 for now, and once the season kicks off in April I will consider changing to the second option or maybe even just do the 2 days a week option.
[quote]TheWolfMan wrote:
Second option looks sort of like what I’m doing at the moment (currently got about six weeks of pre-season left), which is working well for me. What would the assistance work for the first option look like?[/quote]
Hey WolfManBird,
I think with a day less a week at the gym, my recovery should be good enough to handle with the current load of training and gym work. Once the season kicks off, I might have to reevaluate.
For the assistance I think I want to keep it the same as what I am doing now, which is supersetting 2 accessory exercises with 5 sets of 10. Once the season kicks off, I will probably have to drop that down to 3 sets of 10.
PowderPuffBird: that video was hilarious! Was that for real? Surely that had to be set-up for a joke??
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Monday, 16th February 2015.
Motivation was low after a long day at work, but Im glad I made it to the gym. So I have decided to start my new cycle and I will I start my deload when I leave for a work conference on Thursday, and then re-start from where I let from when I come back on next Thursday.
TRAINING
PM
Squat, Cycle 5, Week 1
-
Agile 8 etc, bike ride to the gym, explosive jumps.
-
Squatz 31
60 kg x 5
70 kg x 5
80 kg x 5 (+2) (calculated 1 rep max: 98 kg)
Supersetted my accessory work:
-
BB reverse lunges: 5 sets of 10 with 40 kg.
-
RDLs: 5 sets of 10 with 60 kg. (including power cleaning the bar up after finishing each set).
-
Bike ride home.
notes: Was hoping to get 1-2 extra reps on the final set of the squats, but maybe the running I did yesterday had an effect. Next week I will increase the reverse lunes to 50 kg, and keep the RDLs the same.
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