The Bird Cage 4. Onslaught

Training Training Logs
761

Funny you should mention that - I recently took up boxing myself. I’m enjoying it hugely, but it’s not something I’d necessarily recommend if you’re already dealing with nagging injuries. So that’s largely what I’ll be doing for the next few months. I do plan to continue it into the football season next year, but I may need to cut back a little. Not sure, but it’s not time to worry about that yet.

I’m gonna do what I can to keep increasing my numbers in the gym, but that’s not a huge priority. Mostly I need to be careful not to let my conditioning slip too much - I was in pretty pathetic shape come preseason this year.

Oh and that Aus v. Bangladesh was a complete washout. That’s 90 minutes I’m never getting back. I bet you’re pleased though?

762

[quote]TheWolfMan wrote:
Funny you should mention that - I recently took up boxing myself. I’m enjoying it hugely, but it’s not something I’d necessarily recommend if you’re already dealing with nagging injuries. So that’s largely what I’ll be doing for the next few months. I do plan to continue it into the football season next year, but I may need to cut back a little. Not sure, but it’s not time to worry about that yet.

I’m gonna do what I can to keep increasing my numbers in the gym, but that’s not a huge priority. Mostly I need to be careful not to let my conditioning slip too much - I was in pretty pathetic shape come preseason this year.

Oh and that Aus v. Bangladesh was a complete washout. That’s 90 minutes I’m never getting back. I bet you’re pleased though?[/quote]

Thats great news!

Boxing looks like fun and I think its a good thing to do in the offseason as it gives the lower body a bit of a break, but helps you keep fit. Its easy to slip out of shape in the offseason.

The socceroos game was a little disappointing, but we still had a great night out. They dont usually play much on my side of the country.

In bird news: I have arrived back home after 4 days away in the big smoke. I only managed to train once while away, and my nutrition was terrible. It was also really cold, meaning that I felt really stiff and sore when waking up in the morning. Training will resume at the gym this afternoon.

In other news, I am researching the possibility of adding in some “animal flow” to my program. Im looking into the option of doing an online course from GMB known as elements, which is a 4 week program to introduce myself into some simple animal movements such as the bear walk and frogger.

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763

Monday, 7th September 2015.

TRAINING

PM

Upper Max Effort

  • Agile 8 etc.
  • Bench press: 5 x 5 with 95 kg. (6 rep pull-ups b/w sets)
  • overhead dB press: 4 sets of 8 x 17.5 kg.
  • Supersetted 4 sets of: later raises (10 x 7.5 kg), with incline hammer curls (9 x 17.5 kg)
  • Finished off with some handstand practice and mobility drills.

notes: Good session. Happy with my bench which was probably helped by this weekends food fest.

Todays macros: 175 / 350 / 90 (2,840)

notes: Happy with todays macros. I would like to hit similar numbers to todays most days and monitor my progress and take things from here.

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764

Tuesday, 8th September 2015.

TRAINING

BJJ

Sensei was unavailable tonight, so the resident brown belt took the session. Practiced heaps of arm bars, some take downs and finished off with a tutorial on passing the guard.

Nutrition:

Todays macros: 175 / 370/ 100 (2,900)

notes: Happy with todays macros. Fat intake on the higher end of what I am aiming for, but glad it didn’t go over any more.

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765

Wednesday, 9th September 2015.

I was planning on hitting legs tonight, but Im still feeling the slightest twinge in my left knee and my training partner has a headache. So I decided at the last minute today will be a rest day.

Instead I did a couple rounds of agile 8 and did some 3rd world squat holds. I then later iced my knee, even though it wasn’t really sore. Im going to add in 3rd world holds and elevated toe/heal toe touches to my mobility/warm up program.

Nutrition:

Todays macros: 170 / 400/ 90 (2,900)

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766

Thursday, 10th September 2015.

TRAINING

BJJ

Practiced flipping people out of turtle into a position for a choke. Also learnt the counter move for the same move. Didn’t do any grappling as the class was small and it was a quick session.

Nutrition;

Todays macros: 160 / 285 / 110 (2,700).

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767

Friday, 11th September 2015.

TRAINING

PM

Rep Upper

  • Agile 8 etc.
  • dB bench press: 4 sets of 8 x 32.5 kg.
  • BW pull-ups: 4 sets of 7. (last 2 reps were grinders)
  • Supersetted 4 sets of BB rows (10 x 50 kg), with dB curls (8 x 20 kg).
  • Finished off with some handstands and stretching.

notes: Decent session. My left knee is feeling a little sore still, so I will be resting my knee as much as I can in the next few weeks. Just a bit of tendonopathy, nothing too serious I hope.

Nutrition: 180 / 330 / 110 (2,900)

notes: Fat content a little high, but for dinner was a chicken breast dish with coconut milk which gave me an added boost of fat.

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768

Sunday, 13th September 2015.

TRAINING

Self defence/no-GI BJJ

Warmed up on the bags, practiced some take downs, practiced protecting my head with my elbows while getting punched, practiced a “ground and pound” drill, practiced a take down and practiced a leg lock. Spent the last 20 minutes grappling. Im still really shit at grappling.

Upper Max

  • Bench press: 5 x 5 with 95 kg.
  • overhead dB press: 4 sets of 9 x 17.5 kg.
  • supersetted 4 sets of dB hammer curls (8 x 17.5 kg), with lateral raises (11 x 7.5 kg).
  • finished off with some stretching and mobility drills.

notes: Feeling a little weak after 2 hours at BJJ, and hence not much of an increase in numbers.

Nutrition: I was a bit slack today with measuring nutrition but a rough estimate would be about 180/300/110 (3,000).

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769

Hi Bird!! Long time.

Just wanted to say, I think the BJJ is probably great as sort of an accessory to your soccer and lifting. And I know what you mean about the cerebral side of it. Learning something new. Ballet is almost more mentally challenging to me than the physical part. Remembering the french terms, memorizing complex movement sequences, seeing the instructor demo something and she makes it look so effortless, and then being so disappointed that I can’t make my body cooperate, concentrating on so many things at once. It’s very, very hard.

BTW, I train at the gym with a girl who competes in some for of jiu jitsu. Her lifting is really a supplement to her martial art. I was surprised when she told me. She’s very soft-spoken and very feminine so you wouldn’t picture her competing like that. She’s amazing in the gym.

770

[quote]Powerpuff wrote:
Hi Bird!! Long time.

Remembering the french terms, memorizing complex movement sequences, seeing the instructor demo something and she makes it look so effortless, and then being so disappointed that I can’t make my body cooperate, concentrating on so many things at once. It’s very, very hard.

BTW, I train at the gym with a girl who competes in some for of jiu jitsu. Her lifting is really a supplement to her martial art. I was surprised when she told me. She’s very soft-spoken and very feminine so you wouldn’t picture her competing like that. She’s amazing in the gym. [/quote]

Hi Power-Puff!!

Thanks for stopping by. It has been a long time. I hear you on the cerebral side of trying to execute a move that the teacher makes look so effortless. Im king of hoping I will get to the level that will allow me to compete, although I have many hours of training before I get to that level.

Hope your doing well.

Uncle Bird.

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771

THE END

Well folks, its that time of the year again when Uncle Bird puts up his wings and has a little break. Im off to Indonesia for a couple of weeks of holidaying and for a friends wedding. This time of the year I like to take a few weeks off training to recuperate and relax. This will be the last official posting on “The Bird Cage 4. Onslaught”.

It has been an interesting episode of the “cage” which has included some pivotal moments such as my retirement from football. I hope you all enjoyed the journey.

Special thanks goes to all that have contributed to my log, including: pjlife, kgildner, young n, Ironwarrior25, CroatianRage, MightyMouse17, missinglink, furo, Austinsprodigy, andresarpi, Alpha, pabergin, strangemeadow, DliftSprStrnGuy, JR249, nighthawkz, raven78, Serge A.Storms, Destrength, Seaniebravo, TheWolfMan, Ecchastang, PowerPuff, Dr Pangloss, sam_I_am, kleinhound, Yogi, jzy5039, and Highpercentage. Without you guys there would be no “Bird Cage”.

A special mention to those who are no longer with us including EF5217. If you have not already, please check out his log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/chemo_radiation_and_a_stem_cell_transplant?id=4660565&pageNo=0 RIP buddy.

Anyway Im off to go eat some nasi goreng and sink some Bintang beer. Take it easy ducklings.

Until next time, this is Uncle Bird signing off.

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772

[quote]theBird wrote:

THE END

[/quote]

Sounds so… Final.

It simply won’t do, I call veto.

773

Bird Cage #5 log in 2 weeks time please mate. Enjoy the holiday.

774

[quote]Highpercentage wrote:
Sounds so… Final.

It simply won’t do, I call veto.[/quote]

[quote]raven78 wrote:
Bird Cage #5 log in 2 weeks time please mate. Enjoy the holiday.[/quote]

No need to worry friends.

Rumor has it that “The Bird Cage 5” is in its production stage right this moment. Watch this space.

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775

[quote]theBird wrote:
Special thanks goes to all that have contributed to my log
[/quote]

My blushes, Bird. You’ve helped me out in my training too, whether you realise it or not. Enjoy the break. I’d say you’ve earned it. Just don’t keep us waiting too long for the 5th Bird Cage. Take it easy mate.

Wolf

776

“In order to see the birds it is necessary to became part of the silence” - Robert Lynd.

Ladies and gentlemen, bird seed productions is proud to announce, coming soon to T-Nation;

THE BIRD CAGE 5: ULTIMATE WARRIOR.

Watch this space.

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777

[quote]theBird wrote:

THE END

Well folks, its that time of the year again when Uncle Bird puts up his wings and has a little break. Im off to Indonesia for a couple of weeks of holidaying and for a friends wedding. This time of the year I like to take a few weeks off training to recuperate and relax. This will be the last official posting on “The Bird Cage 4. Onslaught”.

It has been an interesting episode of the “cage” which has included some pivotal moments such as my retirement from football. I hope you all enjoyed the journey.

Special thanks goes to all that have contributed to my log, including: pjlife, kgildner, young n, Ironwarrior25, CroatianRage, MightyMouse17, missinglink, furo, Austinsprodigy, andresarpi, Alpha, pabergin, strangemeadow, DliftSprStrnGuy, JR249, nighthawkz, raven78, Serge A.Storms, Destrength, Seaniebravo, TheWolfMan, Ecchastang, PowerPuff, Dr Pangloss, sam_I_am, kleinhound, Yogi, jzy5039, and Highpercentage. Without you guys there would be no “Bird Cage”.

A special mention to those who are no longer with us including EF5217. If you have not already, please check out his log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/chemo_radiation_and_a_stem_cell_transplant?id=4660565&pageNo=0 RIP buddy.

Anyway Im off to go eat some nasi goreng and sink some Bintang beer. Take it easy ducklings.

Until next time, this is Uncle Bird signing off.

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[/quote]
Have some fun, Birdy. Also, one of those was an old account I lost my pass/info to. It was cool to see how much stronger I have gotten… 275X11 squat to 345X10 squat in one and a half years, being able to pull from a deficit what I could pull with reverse bands, and all of that good stuff.

What are you going to do now that you’ve retired from football? You’d probably do good in a combat sport (I think you were mentioning trying one out) if your back would allow it.

778

[quote]theBird wrote:
“In order to see the birds it is necessary to became part of the silence” - Robert Lynd.

Ladies and gentlemen, bird seed productions is proud to announce, coming soon to T-Nation;

THE BIRD CAGE 5: ULTIMATE WARRIOR.

Watch this space.

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[/quote]

Hope you had a good holiday. When you said “bird seed production” I thought you were about to announce an egg. :slight_smile:

Will look forward to new log. Nice to have you back.

779

Hell yes!!! Welcome back Birdy.