[quote]theBird wrote:
I suppose is all you can do is work on your own game and remember to have fun!
[/quote]
So true. I really have to work to keep that in mind sometimes. Good to see your training seems to be back on track.
Also - I did back bridges a while ago, but stopped for some reason. A couple of weeks back I put them in again. I do them almost every morning and sometimes during warmups. Usually I get a few clicks out of my t-spine and feel amazing for a while afterwards (as in, standing up straight).
[quote]sam_I_am wrote:
Yo bird, I see your doing good, and going strong. Just wondering did you ever start incorporating any ācoreā work?
I see your doing back bridges, donāt know if your definition of them is the same as mine, but can I ask why your incorporating those in your routine?
[/quote]
Thanks buddy,
I suppose the only core work I get in is from the occasional renegade rows. I should probably look into incorporating some more core work in, although every time I kick the ball it feels like I am doing a form of anti-rotational core work.
I have no particular reasons for doing back bridges. A few months ago I was researching body-weight work (spent heaps of time reading Al Kavadlos stuff and forums about gymnastic-like moves). The idea/principle of body-weight work appeals to me, and I find the movements to be functional (yes, I know not everyone likes that word), and makes my mobility feel good.
I would like to be able to do a freestanding handstand, a proficient back bridge, cartwheel, maybe some levers, and kick ass at pull-ups and push-ups. At 6ā2, and 95 kg I know that some of these goals may not be attainable but there is no harm in trying.
[quote]TheWolfMan wrote:
So true. I really have to work to keep that in mind sometimes. Good to see your training seems to be back on track.
Also - I did back bridges a while ago, but stopped for some reason. A couple of weeks back I put them in again. I do them almost every morning and sometimes during warmups. Usually I get a few clicks out of my t-spine and feel amazing for a while afterwards (as in, standing up straight).[/quote]
Thanks Wolfy,
I find back bridges really open up my shoulders, hips and stretch out my abās as well. I generally just feel better after doing them, although I am a long way from doing a proper one. I will try and get some pics up soon for progressions purposes.
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Question - how do you weight your pullups? Weighted vest? Or do you go ultra-sophisticated and hold a dumbbell between your feet?
[quote]TheWolfMan wrote:
Question - how do you weight your pullups? Weighted vest? Or do you go ultra-sophisticated and hold a dumbbell between your feet? [/quote]
Both.
Although this week I decided to bring my āweight-belt-chain-thingā to hang the weight from. Although If Im lazy and forget I just grab a dumbbell and chuck it between my thighs.
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Friday, 5th June 2015.
TRAINING
PM
Solo Conditioning
- Agile 8 etc.
- 2 sets of 25 push-ups.
- Moderate paced run for 27 minutes.
- Cooled down with some walking single leg deadlifts and hip circles.
And in other news; for dinner tonight I used my new āair fryerā, which is I used to make āfish 'n chipsā without the need of deep frying anything. Turned out really good. Had a nice piece of snapper and about 1.5 potatoes in the form of fries.
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Sunday, 7th June 2015
GAME-DAY
We lost 5-0.
This weeks game was an away game which is always is tricky for us as it requires players to make an effort to travel. 2 players that were expected to turn up didnāt bother with little to no notice. This meant we only just had enough for a starting 11 for our game with the 3 reserves on the bench who had all just played a full game in the āreservesā game beforehand. We also have 3 players that only play away games and who do not train with us. As one would imagine this is all the ingredients for a recipe of a disaster, which is what happened. You would think these factors would be obvious to the club yet no one at the club acknowledges them. Playing with a different team every week is a massive disadvantage when playing against teams who play with the same line up week-in week-out.
I played a full game, although I wonder if I would have started if the 2 players that were meant to turn up did. The most annoying part of this is that the āawayā players are not better than those who play every week, travel for every game and attend all training sessions. In fact I would argue that these players performance are below average. I have little hope for a change of culture in the club, so I am mentally preparing myself to finish the season early. This is something I donāt want to do, but I feel soon I will be left with little choice.
/rant.
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There comes a time when you have to be a little bit selfish despite it being a team sport.
Change of clubs planned or just ditch the round ball game altogether mate?
[quote]raven78 wrote:
Change of clubs planned or just ditch the round ball game altogether mate?[/quote]
I am getting a bit older, so it wouldnāt be a terrible idea.
I like the idea of practicing a skill and competing. I have heard many good stuff about jiu jitsu and doing some research into the sport. I need to do something more than just going to the gym. I would get bored of that after awhile.
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Monday, 8th June 2015.
TRAINING
Upper Max Effort
- Agile 8 etc.
- Bench press: 5 x5 with 90 kg. (band pull-a-parts in b/w sets)
- Overhead dB press: 4 sets of 10 x 15 kg. (60 seconds b/w each set)
- dB incline hammer curls: 4 sets of 10 x 15 kg.
- Supersetted: 4 rounds of handstand practice with face-pulls.
- Finished off with some crow stands and back bridge practice.
notes: Today I benched for the first time in 4 weeks, and it felt great. Feeling strong. Next week I will aim for 5x 5 with 92.5 kg and increase the overhead dBs to 17.5 kgs. Handstands are not getting much better, I might have to start looking at different ways to practice them as I have only been doing them face-to-wall style.
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[quote]theBird wrote:
Handstands are not getting much better, I might have to start looking at different ways to practice them as I have only been doing them face-to-wall style.
[/quote]
How do you gauge/define progress on these?
A few tips:
- practice different forms of inversions. headstands, crow stands, handstands against the wall (in both directions), also cartwheels (go outside for this)
- try to learn what a neutral spine feels like. Most people doing handstands hyperextend to some crazy degree.
- when doing handstands, keep your feet firmly together and point your toes to the sky. Try to tickle the clouds.
To add to what nighthawkz said;
[quote]TheWolfMan wrote:
To add to what nighthawkz said;
[/quote]
[quote]nighthawkz wrote:
How do you gauge/define progress on these?
A few tips:
- practice different forms of inversions. headstands, crow stands, handstands against the wall (in both directions), also cartwheels (go outside for this)
- try to learn what a neutral spine feels like. Most people doing handstands hyperextend to some crazy degree.
- when doing handstands, keep your feet firmly together and point your toes to the sky. Try to tickle the clouds.[/quote]
Thanks guys.
In terms of progression, I am actually not progressing. All that I have been doing is handstands against the wall, with my face facing the wall. My girlfriend has tried to get me to āflipā into a handstand with my back to the wall, but I donāt have the confidence to that yet, as I feel like Im going to smash my head into the wall.
I might try that swiss ball version tonight, although Im not sure my hamstring flexibility and balance will be able to cope with such maneuver.
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[quote]theBird wrote:
Thanks guys.
In terms of progression, I am actually not progressing. All that I have been doing is handstands against the wall, with my face facing the wall. My girlfriend has tried to get me to āflipā into a handstand with my back to the wall, but I donāt have the confidence to that yet, as I feel like Im going to smash my head into the wall.
I might try that swiss ball version tonight, although Im not sure my hamstring flexibility and balance will be able to cope with such maneuver.
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[/quote]
Put your hands two feet away from the wall. You will initially hyperextend like crazy but thereās no change your head will hit the wall. Also, if being upside down scares you, start with headstands and crow stands.
[quote]nighthawkz wrote:
Put your hands two feet away from the wall. You will initially hyperextend like crazy but thereās no change your head will hit the wall. Also, if being upside down scares you, start with headstands and crow stands.[/quote]
Crow stands are easy.
In regards to flipping up onto the wall, It seems that I have a mental block to this movement. Im just scared Im going to hurt myself. I will have to try this when the gym is quiet, to avoid āmajor gym embarrassmentā.
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Wednesday, 11th June 2015.
TRAINING
AM
Solo Skill and Conditioning
- Agile 8 etc.
- Warmed up with some juggling and wall passing. Moved on to some cone work, practiced some āronaldoā inspired moves and finished off 4 repeats for 350 meter runs with 90 seconds rest.
PM
Max Effort Lower
- Agile 8 etc.
- Reverse barbell lunges: 5 sets of 12 with 70 kg.
- One leg leg-press: 3 sets for 10 with 2pps
- Single leg deadlifts: 3 sets of 7 with 12 kg kettlebell.
- Practiced some handstands and crow stands. Tried the handstands of the swiss ball, and I definitely need more practice.
notes: I try to avoid doing 2 sessions in 1 day, although due to the poor training session on Tuesday night I felt that I needed to get some extra work in. Ate like a horse all day.
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[quote]theBird wrote:
- Single leg deadlifts: 3 sets of 7 with 12 kg kettlebell.
[/quote]
I know I feel retarded doing these mate. But stick with them!
Been using the barbell for mine though.
[quote]raven78 wrote:
[quote]theBird wrote:
- Single leg deadlifts: 3 sets of 7 with 12 kg kettlebell.
[/quote]
I know I feel retarded doing these mate. But stick with them!
Been using the barbell for mine though.[/quote]
I love these!
I do them more as a ārehabā move rather than a āstrengthā move. My form and balance is not the best with these but getting better. I love the feeling of activating the glutes/hammies while doing these, although Im of the understanding that its meant to be more of a glute move?
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Thursday, 11th June 2015.
TRAINING
PM
Repetition Upper
- Agile 8 etc.
- dB bench press: 4 sets of 25 kg x 10
- BW pull-ups: 7, 7. 6 and 6.
- Superset 4 sets of: BB curls (8 x 35 kg), with seated rows (10x 50 kg)
- Practiced some handstand against the wall and warmed up for football training.
Football Training
- We warmed up with some ball work and then got straight into a 10 vs 10 scratch match. A few players missing as usual, and hence had a real mix of abilities meaning the gameplay was terrible. I donāt think more than 2 passes were made in a row. Frustrations built up, and by the end of the session 2 players had a brief punch-up due to a misunderstanding. There is a really bad vibe at the club at the moment. This weeks game is an away game, and it will be interesting to see who turns up and who is selected.
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