[quote]nighthawkz wrote:
Dude. If you have patella issues, I would seriously consider dropping the long runs.[/quote]
Patella feels 100% on my runs.
Only thing that sometimes irritates it is squatting and lunging.
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And I think it might be one of those injuries where certain exercises/movement actually make it better.
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Sunday, 19th July 2015.
TRAINING
Upper Max Effort
- Agile 8 etc.
- Bench press: 5 x 5, with 90 kg. (facepulls in b/w sets)
- overhead dB press: 4 sets of 10 x 15 kg.
- Supersetted 3 sets of: dB hammer curls (12 x 15 kg), with lateral raises (12 x 7.5 kg).
- Finished off with some farmer walks( 4 sets of 45 kg dBās) and some handstand practice.
Monday, 20th July 2015.
TRAINING
Solo Conditioning
- Agile 8 etc.
- 3 sets of normal push-ups x 15. Supersetted with BW squats with my floss band around my left knee.
- 3 sets of triangle push-ups x 10.
- 4 sets of back bridge hold for about 10 seconds. Supersetted with 20 x band pull-aparts.
- I then did my normal run. 14ā05 to get half way, 14ā40 on the way back.
And in other news I think I have pulled a muscle while reaching for the salt during dinner. Lol.
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[quote]theBird wrote:
[quote]nighthawkz wrote:
Dude. If you have patella issues, I would seriously consider dropping the long runs.[/quote]
Patella feels 100% on my runs.
Only thing that sometimes irritates it is squatting and lunging.
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Dunno, Birdy, long runs for me are very degenerative to my joints. Theyāre supposed* to be low enough impact that it doesnāt cause any adaptions to your joints and only causes damage. I wrecked the crap out of my knees/ankles doing long runs frequently, (I was a runner before a lifter lol) and I noticed an improvement in joint health by cutting it out/opting for sprints instead.
If you want, you can always keep doing it then you should do it, but do try to keep yourself healthy. Try to minimize going hard on low rep single leg work, and do LOTS AND LOTS of posterior chain work, all of the soccer players I know who were serious and talented have had issues because of strong quads and weak hamstrings (hamstring pulls, knee pain, one very talented girl soccer player even tore her ACL and probably will never be able to play well again). You are doing a lot of quad dominant work as a soccer player (kicking, jogging, cutting, etc) so it is a good idea to be careful with that.
*citation needed, itās something that Iāve always heard/been told but I canāt think of any studies or articles to support it
[quote]Destrength wrote:
Dunno, Birdy, long runs for me are very degenerative to my joints. Theyāre supposed* to be low enough impact that it doesnāt cause any adaptions to your joints and only causes damage. I wrecked the crap out of my knees/ankles doing long runs frequently, (I was a runner before a lifter lol) and I noticed an improvement in joint health by cutting it out/opting for sprints instead.
[/quote]
Hey Destrength,
Thanks for visiting and thanks for your concerns.
I hear what you are saying about running, and I used to be very anti-running myself a few years back. Although recently as I have increased my ārunningā work I have noticed how much better I feel in everyday life, even for the simple things suck as walking up a flight of stairs I find much easier when I am conditioned by running.
I have no ambitions to run ālongerā distance such as a marathon or even a half marathon. Ideally I just want to be able to run 5 kmās(3 miles) at a decent pace with decent technique without feeling I am going to die.
I am thinking of doing 2 x 3 mile runs a week, and then once a week I will do some shorter distance stuff such as 100m or 400m or hill sprints. Although I will need to seek advice and think carefully about my running programming as I do want to avoid injury as much as possible.
As you have suggested, posterior chain work will be important if I do decide to go ahead with all of this ārunningā.
And in other news, stay tuned to the cage. I am about to make a special announcement that will rock T-Nation and change āthe cageā like no other announcement before.
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Wednesday, 22nd July 2015.
TRAINING
PM
Lower ME
- Agile 8 etc.
- BB reverse lunges: 5 sets of 12 x 60 kg. (5 pull-ups in b/w sets)
- single leg deadlifts: 3 sets of 8 x 12 kg.
- single leg leg press: 3 sets of 10 x 2 pps.
- practiced some handstands and crow-stands, and downward dog.
notes: Good session. Felt a little irritation in my left knee, although when I concentrated on perfect form and lifted explosively, the knee was 100%. Weight for the BB lunges is on the lower side, but I am approaching my legs cautiously so not to injure my left knee. Next week I will increase the weight of all exercises.
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SPECIAL ANNOUNCEMENT
Ladies and Gentlemen, it is my duty to report to you that theBird has retired from football.
This retirement may be permanent, although I am not ruling out the possibility of a comeback next season.
The reasons for my retirement are due to the unforeseen circumstances at my current club. The culture of the club has became toxic, and I can no longer morally be involved in such a team.
āThe Cageā will continue, although things obviously will change. I am continuing with my current program (minus the football training) until I come up with my new goals and plan.
Please, pour yourself a drink, press play, and salute theBird!
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Saturday, 25th July 2015.
TRAINING
AM
Upper Rep
- Agile 8 etc.
- dB bench press; 4 sets of 10 x 27.5 kg.
- BW pull-ups: 4 sets of 6.
- Supersetted 4 sets of: seated rows (10 x 50 kg), with dB curls (10 x 15 kg)
- 3 rounds of shoulder shocker, using a 10 kg plate and 6 kg dBs. (only manages 6 reps of each exercise int he last round).
notes: Decent session considering Im visiting a foreign gym as I am in the big smoke visiting my parents. Nutrition is always difficult when Im visiting my parents, although so far so good. Will be going out for dinner tonight, but Ill do my best to be reasonable. Going to watch a circus show after dinner and hope to get some tips on handstands lol.
In other news, I am considering DeFrancos new program #SB911. If anyone has any experience with this, please let me know.
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Sorry to see you had to quit due to the culture of the club. Do you think you will take up something new?
Bird - sorry to hear that man. Itās never an easy decision to walk away from something like that, even when you know itās no longer bringing you the enjoyment it once did. Hope you find success in whatever it is you wind up doing next. Keep us posted.
[quote]Ironwarrior25 wrote:
Sorry to see you had to quit due to the culture of the club. Do you think you will take up something new?[/quote]
[quote]TheWolfMan wrote:
Bird - sorry to hear that man. Itās never an easy decision to walk away from something like that, even when you know itās no longer bringing you the enjoyment it once did. Hope you find success in whatever it is you wind up doing next. Keep us posted.[/quote]
Thanks guys. The decision was difficult, yet so easy to make, and since I have quit I feel like a large weight has been lifted off my shoulders. I was getting little to no enjoyment out of it, and was almost embarrassed to be associated with the club.
Im not going to rush into setting new goals, but I have a few things in mind that I would like to achieve. Some of them are not compatible with each other, but Im considering a few things including:
- Learning a martial art. Maybe BJJ and a touch of boxing as well?
- Learn how to use kettlebells. Maybe do the 10,000 swing program.
- Became proficient in calisthenics.
- Became a decent middle distance runner (no more than 5 kmās).
- Improve my 100 m sprint time.
- Became lean, and achieve a fitness mag look.
Let me know of what you think of my new ideas, including what goals are compatible with each other and the best program to achieve such a things.
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Sunday, 26th July 2015.
TRAINING
As I am no longer playing football I will do a conditioning session on the weekends to replace my usual weekend game.
AM
Conditioning
- Agile 8 etc.
- Spent 20 minutes with the ball practicing various skills and moves to warm up. (even though I am no longer playing football i still intend to practice my football skills for pure enjoyment).
- 15 minute run at moderate pace.
- 6 repeats of 70 m sprints, walking back for recovery.
notes: Cold morning. Felt really slow with my sprints, maybe because I had a little less sleep than usual the night before. I would like to build up to 10 x sprint repeats, and wold like to be going a little faster than I was.
In other news, on Saturday night I went to a show called āAbsintheā. Highly recommended if you ever get the chance to see it. A great display of acrobatics, calisthenics and athleticism. It was really funny and sexy as well.
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Monday, 27th July 2015.
TRAINING
PM
Upper Max Effort
- Agile 8 etc.
- Bench press; 5 sets of 4 x 95 kg.
- overhead dB press: 4 sets of 8 x 17.5 kg.
- Supersetted 3 sets of dB hammer curls: (10 x 17.5 kg) x 1, (8 x 17.5 kg) x 2, with lateral raises (10 x 8 kg) x 3.
- practiced some handstands against the wall.
notes: Feeling strong. Next week I will aim for 5 sets of 5 with the 95 kg, and 4 sets of 9 with the overhead presses.
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[quote]theBird wrote:
SPECIAL ANNOUNCEMENT
Ladies and Gentlemen, it is my duty to report to you that theBird has retired from football.
This retirement may be permanent, although I am not ruling out the possibility of a comeback next season.
The reasons for my retirement are due to the unforeseen circumstances at my current club. The culture of the club has became toxic, and I can no longer morally be involved in such a team.
[/quote]
Sorry to hear that; I know how hard it can be to walk away from a sport you love. It gives you some time to miss it, figure out what you really enjoy, as well as work on some other things. From your latest post, it seems that you will be back to playing sooner than you may think.
[quote]jzy50309 wrote:
Sorry to hear that; I know how hard it can be to walk away from a sport you love. It gives you some time to miss it, figure out what you really enjoy, as well as work on some other things. From your latest post, it seems that you will be back to playing sooner than you may think. [/quote]
Hi Jzy!
Its all good bro. Even though it was a difficult decision, it was made much easier as I was not getting any enjoyment out of it. There were a number of things happening at the club and I wont go into details as I could write a novel. But for example one thing that annoyed me was that only 4-5 1st team players would actually regularly turn up to the training sessions, and even then often the coach will still select other players over these players to start in the games.
Im looking at this as an opportunity to try other things. Im also getting really busy with work at the moment so I suppose everything has happened at a good time.
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Wednesday, 29th July 2015.
TRAINING
PM
Max Effort Lower
- Agile 8 etc.
- Barbell reverse lunges: 5 sets of 12 with 65 kg. (5 pull-ups in b/w sets)
- One leg leg press: 3 sets of 8 with 2.5 pps.
- One leg deadlifts: 3 sets of 8 with 12 kettlebell.
- Practiced some handstands.
- Hill sprints: 5 repeats, walking back down for recovery.
notes: Good session. Will aim to build up an extra repeat with the hill sprints every week, unit I eventually get 10.
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Sorry to see you had to quit due to the culture of the club. Do you think you will take up something new?[/quote]
[quote]TheWolfMan wrote:
Bird - sorry to hear that man. Itās never an easy decision to walk away from something like that, even when you know itās no longer bringing you the enjoyment it once did. Hope you find success in whatever it is you wind up doing next. Keep us posted.[/quote]
Thanks guys. The decision was difficult, yet so easy to make, and since I have quit I feel like a large weight has been lifted off my shoulders. I was getting little to no enjoyment out of it, and was almost embarrassed to be associated with the club.
Im not going to rush into setting new goals, but I have a few things in mind that I would like to achieve. Some of them are not compatible with each other, but Im considering a few things including:
- Learning a martial art. Maybe BJJ and a touch of boxing as well?
- Learn how to use kettlebells. Maybe do the 10,000 swing program.
- Became proficient in calisthenics.
- Became a decent middle distance runner (no more than 5 kmās).
- Improve my 100 m sprint time.
- Became lean, and achieve a fitness mag look.
Let me know of what you think of my new ideas, including what goals are compatible with each other and the best program to achieve such a things.
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I see know reason why you canāt improve on all of those if you commit to it although 2 or 3 might take main focus.
Either way, hope it goes well and it will probably freshen up your training and renew motivation trying something new.
[quote]Ironwarrior25 wrote:
I see know reason why you canāt improve on all of those if you commit to it although 2 or 3 might take main focus.
Either way, hope it goes well and it will probably freshen up your training and renew motivation trying something new.[/quote]
Hey there IronWarrior,
Thanks for your good wishes. I probably should of added to the list that I want to improve on strength as well, but I suppose thats assumed standard anyway.
I do feel more motivated and āfreshā as well. Although I havenāt committed to any concrete goals as of yet, Im excited at the prospect of exploring new goals and training methods.
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Friday, 31st July 2015.
TRAINING
Was planning to go for a run tonight but the weather turned bad. Gym instead.
Upper Repetition
- Agile 8 etc.
- dB bench press: 4 sets of 8 with 30 kg.
- BW pull-ups: 7, 7, 7 and 6.
- Supersetted 3 sets of standing dB curls (8 x 17.5 kg) and seated rows (12 x 45 kg).
- 3 rounds of shoulder shocker using a 10 kg plate and 6 kg dBs.
- Warmed down with some handstand holds and BW squats.
notes: Good session. Just managed to get the reps with the dB bench.
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You seem to be using the same dumbbells for curls and overhear presses, for the same reps. Does that right shoulder still bother you? And if so, is that why youāre not going heavier on the presses? Or are you just a freakish mutant who has stronger biceps than whole of rest of upper body combined? (kiddingā¦ sorryā¦)
FWIW I would not, myself, object to being that type of mutant.