[quote]missinglink wrote:
Keep us posted on the decision, i am still wavering myself as to continue or not.[/quote]
Will do.
I do feel bad for the coach as he has asked me to play as the “play-maker” in the middle of midfield. I usually pride myself in being a “club-man”, and I do everything I can in the best interest of my club. But it just feels that I am the only one that is committed to the cause. Not even the committee members seem to have a clue on how to run a club.
Last night at training, only 2 players in the first team starting line-up trained. I am going to suggest that the team trains once a week and maybe that will mean most players will get a chance to train with each other, instead of having 7 people training on Tuesday night and then 7 different people training on Thursday night. tweet[/quote]
I have always been of a similar mind - I pride myself on slotting into the team pattern, or system if you will, and executing it to a tee. I haven’t felt that I’ve been able to do that for a few months now and I think it can be very challenging to an athlete that is unselfish and wants the system to be bigger than the individual.
Also unfortunate to have starting players absent, similar issues at my rugby club.
You’re from Oz…know of any rugby league clubs in need of talent??? hahah
[quote]missinglink wrote:
You’re from Oz…know of any rugby league clubs in need of talent??? hahah[/quote]
Lol. Heaps of rugby happening here. They are mad about it in the states of Queensland and New South Wales.
As I have declined to play tomorrows first game of the season, I had decided that I would go to the gym tonight.
TRAINING
PM
Lower Max Effort
Front squats
Ramped up to 5 working sets of 5 x 50 kg. I know this is light, but I am still working on form. I took some video shots and I will post these up in the next few days for you guys to analyse.
Bulgarian Split Squats
4 sets of 10, holding a 17.5 kg dB.
Hamstring curls
4 sets of 8 reps at 45 kg.
Farmer walks.
5 x 20 meter walks holding 2 x 47.5 kg dBs.
notes: Decent session. Will increase all weights next workout.
NUTRITION
Did not count my numbers, but this is what I ate;
11:00am: 3 chicken rice paper rolls, and a Quest protein bar.
1:30pm: 4 egg omelette with about 200 grams of grilled chicken and spinach, 2 celery sticks with peanut butter and 2 apples.
4:00pm: About 200 grams of grilled chicken breast, 1 cups of white rice and cabbage salad, and a orange.
5:30pm: Half a finibar (pre-workout).
7:00pm: Thai pumpkin soup, 4 x bbq chicken sammiches with tomato and cucumber.
[quote]strangemeadow wrote:
theBird,
I’m back to follow and wish you well. Looks like it’s off to a good start![/quote]
Holy rusted metal Batman!
Mr Strange! Welcome back buddy!!!
Rested all day today. Got news through the net that my team lost 2-0 away.
NUTRITION
12:30pm: Grilled chicken, cabbage salad and an ounce of macadamias.
4:00pm: 6 eggs (minus 3 egg yolks) and 2 sticks of celery with PB
7:00pm: Roast lamb, sweet potato, cucumber & tomato salad, and a glass of red wine.
Hey, Bird. It’s great to see that you are starting to put up more weight on the squats/front squats. Did you stick with those hip thrusts/glutebridges?
[quote]DliftSprStrnGuy wrote:
Hey, Bird. It’s great to see that you are starting to put up more weight on the squats/front squats. Did you stick with those hip thrusts/glutebridges?[/quote]
Hey DSSG,
How you doing buddy?
I really do want to get stuck into some proper squatting, although I have to be-careful to manage my patella tendonitis that comes and goes. This will also depend on I decide to play on this year in my soccer team, as previously I have found that as the season gets going its hard to make gains with squatting.
I did the hip thrusts for awhile. I think I got up to about 60 kg for reps of 7. When you do them do you rest your shoulders on a bench or do you do them lying down flat on the floor?? I do the latter, but was wondering maybe I should try them with my shoulders up on a bench??
Wall to ball passing & juggling. Practiced some moves. 5 sets of 4 of cone dribbles & 4 sets of doggies with the ball. 5 sets of 350 meter runs. Finished off with 5 sets of 5 push-ups followed by a 10 meter hill sprint.
notes: Good session. Hopefully will get 6 repeats next week with the 350 meter sprints.
NUTRITION
6:00am: coffee and BCAAs (pre-workout).
8:00am: Half a cup of oats and 2 scoops of Metabolic Drive (post-workout).
11:30am: Quest protein bar and 8 brazil nuts
1:30pm: Roast lamb and cucumber & tomato salad with olive oil.
4:00pm: Chicken rice paper rolls, green smoothie,
5:00pm: Tuna, 2 celery sticks with PB and 2 apples.
7:00pm: Grass fed fillet steak, 1 cups of rice, cabbage salad and an orange.
[quote]theBird wrote:
I really do want to get stuck into some proper squatting, although I have to be-careful to manage my patella tendonitis that comes and goes.[/quote]
Notice any pattern of it coming and going? Certain positions hurt while others don’t?
[quote]theBird wrote:
I did the hip thrusts for awhile. I think I got up to about 60 kg for reps of 7. When you do them do you rest your shoulders on a bench or do you do them lying down flat on the floor?? I do the latter, but was wondering maybe I should try them with my shoulders up on a bench?? tweet[/quote]
Hip thrusts = shoulders on bench/ elevated
Glute bridges = Shoulders on ground
I know the question isn’t directed towards me, but what are your goals now? continue training as a footballer for the foreseeable future? If so sure add in hip thrusts and glute bridges and go ahead and just alternate between the two.
[quote]young n wrote:
I know the question isn’t directed towards me, but what are your goals now? continue training as a footballer for the foreseeable future?[/quote]
My goals all depend if I decide to continue to play football this year which I am still uncertain about. I have decided to play the first 3-4 games in the season and re-asses after that. If I decide to not to play football, I will probably spend more time in the gym and maybe take up martial arts for a hobby possibly.
[quote]young n wrote:
Notice any pattern of it coming and going? Certain positions hurt while others don’t?
[/quote]
Im not sure if its a coincidence or not, but when my glute/hip mobility is all in check, the knee does not bother me as much.
I was not expecting much for team training, and as expected the session was ordinary at its best. We had about 10 show for training. Im considering team training as “active recovery” as I hardly break a sweat.
We had a team chat at the end of training and the coach was asking for suggestions on how to build team camaraderie and get more players to training etc. I had suggested that we re-start our private Facebook page(which worked wonders last year) where players announce there availability for training and games, and it also gives a platform for the coaches to communicate and announce the squads etc. The coach just waived off my suggestion saying that he preferred to communicate with phone calls and text messages. I think my suggestion was a worthy consideration, as the private Facebook page allowed a medium of communication between all players and coaches and everybody knew what was happening. On top of all of this one of our key midfielders has announced that he is only available for home games and he will not be travelling away. Talk about commitment and leading by example.
After another disappointing training session I am left wondering if I want to continue with the season.
NUTRITION
11:00am: Quest protein bar and 8 brazil nuts.
1:00pm: 6 eggs(minus 3 yolks) and a green smoothie
2:30pm: An apple and an ounce of cashews.
4:30pm: Steak and greek salad.
6:00pm: Half a finibar (pre-training).
7:30pm: Beef goulash on mashed potatoes, and 2 glasses of red wine.
[quote]theBird wrote:
[/quote]
Im not sure if its a coincidence or not, but when my glute/hip mobility is all in check, the knee does not bother me as much.
tweet[/quote]
I have found a very similar ‘pattern’ of knee pain in my rugby season. If and when my squatting becomes quad dominant, and I am not engaging my glutes/hips properly, I get pain behind the patella.
[quote]missinglink wrote:
I have found a very similar ‘pattern’ of knee pain in my rugby season. If and when my squatting becomes quad dominant, and I am not engaging my glutes/hips properly, I get pain behind the patella.[/quote]
Your probably right.
[quote]young n wrote:
Notice any pattern of it coming and going? Certain positions hurt while others don’t?
[/quote]
Im not sure if its a coincidence or not, but when my glute/hip mobility is all in check, the knee does not bother me as much. tweet[/quote]
[quote]missinglink wrote:
I have found a very similar ‘pattern’ of knee pain in my rugby season. If and when my squatting becomes quad dominant, and I am not engaging my glutes/hips properly, I get pain behind the patella.[/quote]
Interesting scenarios, two somewhat different pathologies yet patella pain.
I’ll guess I’ add mine to the mix; my patella pain stems from my q angle being off on one side.
I am considering doing the heart rate thing.
What apparatus do you use to measure your heart rate? What guidelines are you using to monitor your heart rate and adjust training accordingly? tweet[/quote]
There was a really good article on here a few days ago talking about Heart Rate Variable training. Check it out first, I’m sure it will answer your questions.
I am doing good myself. Hip thrusts are the ones with your shoulders on the bench, and glute bridges are the ones with your upperback on the ground. I prefer to use the hipthrusts myself since they are a lot harder, and it also trains a longer range of motion for your hip extension.
Also, nice on reaching 132 pounds for seven reps, I think you started around 95 pounds or less for less reps. I personally hip thrusted 205 pounds for ten reps last night after my DE squatting and my (one inch) above parallel box squats. I would say do either one that you can extend through the hips and use your glutes and work on it and get your glute strength up. With the hip thrust it is easier to mess up than glute bridges. (or at least for me)
Yeah, you have been prone to issues with your knees and back. You should probably keep up the glute work/activation, and keep squatting with good form as long as you can tolerate. If your back is okay with you, you can take the bar lower (low bar) and start the squat by pushing your hips back then just squatting down while pushing your knees out. That is how I back squat, and my style is very easy on the knees (for myself).
Going back on myself, training has been good. I benched 270 paused (at 180 pounds) and deadlifted 390X2 very easily and I am going to deadlift 415X2 this Friday. I have been running coan phillipi so I haven’t been doing much free squats (and when I do it is for just getting quality squatting volume in), and mostly just front squatting and box squatting. I also weigh 184 pounds now.
This summer I am gonna be pushing my squat, conditioning, loaded carries, overhead press, and glutes in general very hard. I will probably just keep my bodyweight around the same and try to recomp through gaining muscle and the GPP work.
[quote]DliftSprStrnGuy wrote:
I am doing good myself. Hip thrusts are the ones with your shoulders on the bench, and glute bridges are the ones with your upperback on the ground. I prefer to use the hipthrusts myself since they are a lot harder, and it also trains a longer range of motion for your hip extension.
[/quote]
Thanks for the tips. Good to hear that your training is on track. When are yo going to start up a log again?
quote]young n wrote:
There was a really good article on here a few days ago talking about Heart Rate Variable training. Check it out first, I’m sure it will answer your questions.
[/quote]
Thanks for that. I had a read. Not sure how useful this method would be for me but I suppose I could give it a go and I might learn something.
[quote]strangemeadow wrote:
theBird,
Hip thrusts are where it’s at. Along with RDL’s and Good Mornings you’ll be unbreakable. And strong!![/quote]
Sure, I will re-program them in. Where have you been Mr Strange? How is your training going?