Weighted pull-ups: (5 x 12.5kg) x 2, (5 x 10kg) x 3.
Weighted push-ups: 4 sets of 9 push-ups with a 20 kg plate on my back.
BB curls: 4 sets of 10 x 35 kg.
Seated rows: 4 sets of 10 x 50kg.
Practiced some handstands against the wall, uneven BW squats and crow stands.
notes: Pull-ups felt weak for some reason. Next week I will increase the weight and do reps of 3. For everything else I was feeling strong and I will increase the weight for all.
Football Training
We warmed up with a couple of laps and then did a 800m race followed by 4 x 100m sprints. I finished 2nd in the 800m run which I am pretty happy with. The guy who beat me weighs 70 kg max and is built to run distances. I feel I could of chased him down if I really wanted to , but I was happy with finishing second. I took it easy with the 100m sprints as it was a cold night and I didnât want to risk an hamstring injury. We then played a 8 vs 8 small sided game finished with 10 minutes of shooting practice.
[quote]theBird wrote:
Can you do a pistol squat?
[/quote]
Yes and no. The strength is there any time of the day, but the necessary ankle mobility seems to come and go, especially in my right leg. I think pistols are really a âuse it or you lose itâ thing for me.
Also, thanks for the compliment and to think I didnât use a single lateral raiseâŠ
3 sets of 20 normal push-ups, 3 sets of back bridges with a 5 second hold, and 3 sets of 10 triangle push-ups.
I did my usual run at a moderate pace. 14â20 for the first half and 14â25 on the way back.
Finished off with some mobility drills to cool down.
notes: I feel that my running has improved considerably over the past 3 weeks. I might have to make my route harder by adding in some steep hills. No game this weekend as we have a bye, so I will rest tomorrow and train again on Sunday.
In other news, tonight I made âfish n chipsâ with my new air fryer. It was time consuming, although well worth it to eat lean fish and crispy potato chips(fries) without the need for copious amounts of inflammation-inducing oils.
Bird, have you got access to a TRX or some heavy resistance bands? You can use either for an assisted pistol squat to take some of the weight off of them while you explore your mobility and learn the movement.
[quote]kleinhound wrote:
Bird, have you got access to a TRX or some heavy resistance bands? You can use either for an assisted pistol squat to take some of the weight off of them while you explore your mobility and learn the movement.[/quote]
Hey kleinBird!
My gym used to have a TRX, but one day I was using them for push-ups and the handles broke off. I was hoping my gym would replace them with a new one but they havenât bothered.
I think my pistols are that bad at the moment, that I will stick to doing partials on a high bench. If I do get better at them I think your idea will be the next stage in my pistol squat learning. Im not sure if my anatomy will allow for pistol squats (I have really long legs).
No game this weekend so I had rested on Saturday and did the double on Sunday!
TRAINING
AM
Solo Skill Session
Agile 8 etc.
Spent 45 minutes with the ball practicing various skills. Finished off with 3 sets of cone dribbles, 2 sets of cone doggies and 5 x 5 push-ups followed by a 15 meter sprint. Wanted to do some longer sprints but I felt a slight niggle in my lower back and thought it was better not to risk it.
notes: Felt good. Touch was feeling good considering I havenât spent much time with the ball recently, and I felt âlight and fastâ which is probably due to the extra running work I have been doing lately.
PM
Upper Max Effort
Agile 8 etc.
Floor press: 5 x5 with 75 kg.
BW dips; 4 sets of 9.
Supersetted: 4 sets of lateral raises (12 x 7 kg), with incline hammer curls (8 x 17.5kg) (Only managed 6 reps on the last set).
Supersetted: 3 sets of handstand practice, and downward dog yoga stretch.
notes: Good session Felt strong. Downward doggy stretch really opened up my hamstrings. I should try doing those more often.
4 sets of 10 second back bridges. Played around with some downward dog and some random yoga moves.
I did my usual run at moderate pace. 14â15 to get to the half way point, and 14â30 to get back.
Cooled down with some mobility moves.
notes: Was hard to get motivated to get out of the door, but once I got going I felt good. For my next run I will take a detour that will involve a 100 meter hill run to increase the difficulty level.
[quote]theBird wrote:
Can you do a pistol squat?
[/quote]
Yes and no. The strength is there any time of the day, but the necessary ankle mobility seems to come and go, especially in my right leg. I think pistols are really a âuse it or you lose itâ thing for me.
Also, thanks for the compliment and to think I didnât use a single lateral raiseâŠ
[/quote]
Yeah, they are more about balance and mobility than strength (however I can bust one out whenever without training it). I still like to do them when I want to get more work in, but I feel too shitty/lazy to do heavier single leg stuff or bilateral stuff.
Yeah, they are more about balance and mobility than strength (however I can bust one out whenever without training it). I still like to do them when I want to get more work in, but I feel too shitty/lazy to do heavier single leg stuff or bilateral stuff. [/quote]
Thats impressive.
I also find there is an element of âstabilityâ in it as well. Last time I tried them my legs were shaking a bit. I plan to try them again tonight.
Practiced handstands, supersetted with uneven BW squats.
Front squats: 5 x 5 with 70 kg (6 rep pull-ups in b/w sets)
BSS: 3 sets of 12 with 15 kgs
Hamstring curls: 2 sets of 11 wit 5 kgâs.
notes: Gym was packed with full-mooners, so I didnât get to do what I wanted to do and in the order I wanted do it in. There was even a bunch of fat ladies doing push-ups directly under the only pull-up bar in the gym, while just in the next room there is 30m x 30m of empty gym floor which is left empty for the purpose of warming up and bodyweight work. Squats felt heavy and maybe I had gone too heavy. Feel the slightest irritation in my left patella, so I will have to keep a close eye on that.
Football Training
Warmed up with a couple of laps of the field. We then did an 800m run and 4 sets of 80 meter sprints. I blitzed the field in the 800m run which is pretty good considering I was just at the gym doing legs. A few quality players missing, meaning the ball work we did after running was pretty ordinary.
Whenever you can do 10-15 good reps, progress to the next step. achieving a pistol is well within your reach if you do it right. I also think it would be a great way for strengthening your legs without loading your spine.
[quote]nighthawkz wrote:
Birdie, have you seen this video?
[/quote]
Hey nightHawkBird,
Thanks for that. I have seen that video and I think I will be on the first step for awhile. I suppose sometimes its about the journey and not the destination.
[quote]Yogi wrote:
howâs the back, Tweetie Pie?[/quote]
Hey Yogi-B-Bird,
Thanks for visiting âthe cageâ. Your question comes at a good time as lately my back has been really good, although for the past couple of days I am feeling the slightest twinge, which I think is a reminder to myself to ease-up a little. Might be even time for a little deload of 3-4 days.
As you can see in my log, I have been doing a little more running, and I feel that has helped my back feel looser and myself feel âlighterâ in general.
Spent 40 minutes with the ball practicing juggling and various moves.
notes: Todays sessions as rushed and was low-key. I was going to finish off the session with some short sprints, but I felt a slight twinge in my left knee patella and I thought it was better to call it a day. I will ice my knee for the next 24 hours, but I am hoping that its just a slight twinge.
[quote]Yogi wrote:
howâs the back, Tweetie Pie?[/quote]
Hey Yogi-B-Bird,
Thanks for visiting âthe cageâ. Your question comes at a good time as lately my back has been really good, although for the past couple of days I am feeling the slightest twinge, which I think is a reminder to myself to ease-up a little. Might be even time for a little deload of 3-4 days.
As you can see in my log, I have been doing a little more running, and I feel that has helped my back feel looser and myself feel âlighterâ in general.
tweet
[/quote]
cool man, glad itâs worked out alright for you. Iâm of the opinion that some of us just have shitter backs than most, and so itâs going to be a lifelong concern that we just have to always be mindful of.
Yeah, they are more about balance and mobility than strength (however I can bust one out whenever without training it). I still like to do them when I want to get more work in, but I feel too shitty/lazy to do heavier single leg stuff or bilateral stuff. [/quote]
Thats impressive.
I also find there is an element of âstabilityâ in it as well. Last time I tried them my legs were shaking a bit. I plan to try them again tonight.
tweet[/quote]
Thanks, Birdy, the stability is the hardest part for me personally⊠I donât spend much time on one leg. lol
[quote]Yogi wrote:
cool man, glad itâs worked out alright for you. Iâm of the opinion that some of us just have shitter backs than most, and so itâs going to be a lifelong concern that we just have to always be mindful of.
Did you ever get back to deadlifting?[/quote]
I agree with you. My lower back/hip issues will be a lifelong battle.
Its safe to say I will never attempt to deadlift again. Instead I will concentrate on my posterior chain with such moves as the single deadlift, RDLs and GHRs. I will probably get myself doing more of this once the soccer season is over. At the moment I am limited on these movements as I am spending a lot of time recovering from games and making sure Im fresh for the next game.
[quote]Destrength wrote:
Thanks, Birdy, the stability is the hardest part for me personally⊠I donât spend much time on one leg. lol [/quote]
True that. Thats why I think practicing such moves is so valuable. I know âfunctionalâ is a naughty word here at T-Nation, but what is the point of been able to squat a million pounds when you cant even stand on one leg!
Weighted push-ups: with 20 kg plate on my back: 10, 9, 10, and 9.
Weighted pull-ups: 6 sets of 3 x 20 kg.
Supersetted: 4 sets of BB curls: (8 x 40 kg) x 2, (6 x 40 kg), with seated rows (10 x 55 kg).
Practiced handstands and downward dog.
notes: I was feeling really tired. Long week at work and my diet has not been ideal for the past couple of days. Managed to get myself through this session but wasnt really feeling it.
Football Training
Poor turn out from the 1st team players. We warmed up with some running and played a 10 vs 10 game.
3 supersets of back bridges followed by 20 push-ups.
My normal run along my normal route at moderate intensity. 14â15 to get halfway, and 14â20 to get back.
notes: Was feeling lethargic from a long week at work. Managed to get myself of the couch and onto the running track. Felt so much better once I got going and my running felt strong. I may consider increasing my usual route by a few hundred meters next week.
Saturday, 4th july 2015.
TRAINING
Solo Skill Work
Agile 8 and foam roll.
Spent 30 minutes with the ball, practicing juggling and dribbling. Kept the intensity low, as this session was to just get some ball work in so I will be sharp for tomorrows game.
notes: Travelling down to the city tonight for tomorrows away game. We are playing a team that is at a similar position as us, and hence its a must win game in our battle to avoid relegation. Missing a few key players. Im hoping I get to play midfield. I feel like having a good run.
and to think I didnât use a single lateral raiseâŠ