[quote]theBird wrote:
PowderPuffBird: that video was hilarious! Was that for real? Surely that had to be set-up for a joke??
tweet
[/quote]
I thought you might like it. Yes, a university comedy group made it. BTW, I’d give you advice on your split ideas but I have no idea. 
[quote]Powerpuff wrote:
I thought you might like it. Yes, a university comedy group made it. BTW, I’d give you advice on your split ideas but I have no idea. :)[/quote]
Its all good Powderpuff. Im not 100% sure on my split either. lol.
tweet
Tuesday, 17th February 2015.
TRAINING
PM
Team Football Training
notes:
My legs are fried from yesterdays session at the gym. I did the running at about 75% capacity. Im looking forward to having a few days off come Thursday, although I have to be careful not to overdo it with food and alcohol at the conference I am attending.
tweet
@Powerpuff: that video was gold. Thanks for making me laugh man.
Wednesday, 18th February 2015.
TRAINING
PM
Bench, Cycle 5, Week 1
Agile 8 etc, bike ride to the gym, explosive push-ups.
Bench 531
70 kg x 5
80 kg x 5
90 kg x 5 (+4) (calculated 1 rep max: 116 kg)
Supersetted accessory work:
weighted dips: 5 sets of 9 with 10 kg. (only managed 8 reps on the last set).
dB rows: 5 sets of 10 with 35 kg.
Curls (for the girls): BB curls: 4 sets of 8 x 35 kg.
Bike ride home.
notes:
Was hoping to get 10 reps on the bench. Close, but Ill take it. Bike ride home was tough thanks due to the cyclonic winds.
Im off to my conference tomorrow, so I will be having about a week off for the gym. This will be my deload week. I might do a conditioning session tomorrow evening if I get time. Posting might be sporadic over the next week as I travel to another city for a conference.
Keep safe ducklings, and I will chat to you all soon!!
tweet
Thursday, 19th February 2015.
TRAINING
PM
Conditioning
notes: Travelled down to the city today in preparation to fly to Melbourne for a work conference. Will be back on Tuesday.
tweet
Good evening ducklings!
I have arrived back from my conference. Did not touch a weight or running track for 5 days. Drank lots of beer, ate lots of pizza and had a good time. Spent heaps of time traveling in planes, trains and automobiles, and also spent a lot of time sitting in lecture theaters. So its no surprise I am feeling a little ordinary.
Last night I did manage to go to team football training. Felt really unfit, but it was good to get some sweat going. Normal training and logging will recommence tonight.
tweet
25th February 2015.
TRAINING
PM
Deadlift, Cycle 5, Week 1
Agile 8 etc.
Spent 25 minutes with the ball practicing juggling etc.
Deadlift 531
70 kg x 5
85 kg x 5
95 kg x 5
Supersetted my accessory work:
Front squats: 3 sets of 10 x 60 kg.
Pul-ups: 3 sets of 7 x bodyweight.
Swiss ball sit-ups: 3 sets of 30 (supersetted with some face-pulls).
notes:
Good to be back in the gym. As you can see I have gone with “option one” for my new gym program, and have decreased the volume of accessory work. I will be doing a little more football and run work starting this week. Also today I had omitted hamstring curls from my program, as I don’t think I get much from them besides a nice hammy pump. I really want to somehow add in GHRs into my program. I have a machine at home, so I will have to do it before I go to the gym or training.
tweet
Thursday, 26th February 2015.
TRAINING
PM
Conditioning
tweet
Don’t go wasting away all that hard earned muscle with that running caper mate.
Which front squat grip are you going with atm?
[quote]raven78 wrote:
Don’t go wasting away all that hard earned muscle with that running caper mate.
[/quote]
Hi RavenBird. Unfortunately if I want to play football, I will need to run. I will try and keep my longer runs to under 5 km’s, and do more interval running/sprinting when I can. Interestingly enough, I am actually feeling “fitter” and just “better” after slowly ramping up my cardio in the past few weeks.
Remember my goal is to be the Max Shank of the footballing world.
[quote]raven78 wrote:
Which front squat grip are you going with atm?
[/quote]
Im using the standard clean grip. Took some time to get enough mobility to do so, but it feels pretty comfortable now. Front squats are probably one of my favourite moves at the gym at the moment.
tweet
Yeah you gotta run if you’re gonna play football XD. I slacked off a little a few seasons back and bad things happened. Won’t make that mistake again.
I notice you haven’t been doing a whole lot of biking lately (apart from to/from the gym). Is that because you’re trying to get more running in or have you just been busy? Also, just out of curiosity, can I ask about the rationale behind swiss ball sit ups? Seems like the sort of exercise you’d only include if there were a specific reason.
[quote]TheWolfMan wrote:
Yeah you gotta run if you’re gonna play football XD. I slacked off a little a few seasons back and bad things happened. Won’t make that mistake again.
I notice you haven’t been doing a whole lot of biking lately (apart from to/from the gym). Is that because you’re trying to get more running in or have you just been busy? Also, just out of curiosity, can I ask about the rationale behind swiss ball sit ups? Seems like the sort of exercise you’d only include if there were a specific reason.[/quote]
Hi WoldManBird,
Your right, I have been doing less biking now as I am trying to get some milage onto the running track. Biking is not ideal when the weather gets colder, so I will probably keep it to 1-2 rides a week or maybe none at all.
Im not going to go overboard with the running, but I need to be able to at least run 5 km without having a seizure. As mentioned above I will program lots of my conditioning with sprints and interval running, which reminds me that I need to sort out a program and plan for my conditioning.
I do swiss ball sit-ups to directly hit my abs, although the hip flexors are working as well. A few years ago I stopped all sit-ups as I jumped on to the “sit-ups are bad” bandwagon, but I actually feel better (including my lower back) when I do them.
tweet
Saturday, 28th February 2015.
TRAINING
PM
Skills & Press 531, Cycle 5, Week 1
Agile 8 etc.
Spent 35 minutes with the ball practicing various skills. Done at 70% intensity.
Shoulder shocker: 3 rounds.
Press 531
40 kg x 5
45 kg x 5
50 kg x 5
Supersetted my accessory work;
Curls for the girls: incline hammer curls: 3 sets of 12 with 12.5 kg dBs.
notes:
Finally feeling better after my week away. Pressing was good, but I was a little disappointed with my accessory work, as it looks like I have lost some strength. Maybe its the running I have been doing? Maybe its the week off or maybe Im not eating enough? Or maybe its because I spent 35 minutes with the ball before lifting? Any how I am not too concerned. As long as I keep progressing on my main lift I am satisfied.
tweet
Monday, 2nd March 2014.
TRAINING
AM
Skill & Conditioning
notes:
Good session. The above is the template I will probably follow for most of my “solo skill & conditioning” sessions, with obviously some slight changes in intensity and exercises as the season progresses. The samba flick and sonic stopover were both new moves to me. I easily could do the sonic but struggled with the samba flick. I will keep practicing these, as today I could only do them at about 70% of the speed I would like to be able to do them.
In other news, I am considering changing my weight program. I am starting to realise that my current 531 program 3 times a week, is probably not realistic during the football season, especially considering there will be some weeks where 2 of those sessions are both lower body days. Im kind of disappointed that I am changing my program so early on, as I really do enjoy my current 531 plan, but I don’t think it will work once the season gets on the way.
I am considering changing back to a modified version of DeFranco’s WS4SB in-season , while still using the 531 progression percentages for main lifts. I am thinking of doing 2-3 sessions a week. Considering one session to be a heavy upper session, another session for a heavy lower session, and then a third session more for higher rep work, bodyweight work and rehab work. Maybe I could even incorporate some kettlebell stuff for the 3rd session. Over the next few days I will have to do some research on how I am going to program this, especially on how I am going to alternate between squats and deadlifts. Any suggestions are welcome.
tweet
Tuesday, 3rd March 2015.
So I have decided to continue with my current gym program until I come up with something better. Today I did a double session in the afternoon, for the purpose of having a day of recovery tomorrow.
TRAINING
PM
Squat, Cycle 5, Week 2
Agile 8 etc, explosive jumps.
Squat 531
65 kg x 3
75 kg x 3
80 kg x 3 (+5) (calculated 1 rep max: 101 kg)
Supersetted my accessory work:
I then went directly to team training?
Team Football Training
We started off with some ball work to warm-up and played some possession games. Finished off with a 8 vs 8 all in game.
notes:
Happy with todays work. My descent on the squat is still a little slow and shaky, but not too bad considering I have not squatted for about 2 weeks. I was worried that the gym beforehand might have a negative impact on my team training, but it did not. Now I can have tomorrow off and get some well deserved rest and recovery.
tweet
Thursday, 5th March 2015.
I decided to do another double session today. Makes it a long evening but it means I get to have an extra day of rest which Im finding useful and more friendly to my hectic schedule.
TRAINING
PM
Bench, Cycle 5, Week 2
Agile 8 etc., heaps of broomsticks and explosive push-ups.
Bench 531
75 kg x 3
85 kg x 3
95 kg x 3 (+3) (calculated 1 rep max: 113 kg)
Supersetted my accessory work;
dB rows: 5 sets of 10 with 27.5 kg dB.
BB curls: 5 sets of 12 with 30 kg BB.
Had some time to kill before training so I finished off with some pull-ups; 6,5 and 4.
Team Football Training
notes:
My bench strength has definitely decreased, although I was expecting that as my bodyweight has dropped. I have not weighed myself recently but my work pants are fitting looser. Im not too fussed about this. I suppose for the season my goal with the bench will be maintenance. Training was good, and I am feeling my stamina is definitely on the way up, although still heaps of room for improvement. Our first game is in 2 weeks time.
tweet
Friday, 6th March 2015.
I was not going to train today, but I needed to blow off some steam after work.
TRAINING
PM
notes:
Enjoyed the fresh air and running is becoming easier.
tweet
Noice, it looks like you are back into Soccer. Also, I saw your Febuary progress pic, it always surprises me when I see how big/ripped you are. haha
[quote]Destrength wrote:
Noice, it looks like you are back into Soccer. Also, I saw your Febuary progress pic, it always surprises me when I see how big/ripped you are. haha [/quote]
JESUS ****IN CHRIST BIRDY!!! I just looked that up!