20 rep barbell lunges? Jesus christ, sore a little bit?
EF27- Welcome back to the house of pain!!
OooAhhCantona- I think your right. Welcome to my log. Do you play futbol?
Ethanwest- when I say 20 reps, I mean 10 reps for each leg. Im finding these lunges are great. Really awakaning my adductors (sore for a few days!)!
Todays update; another eraly morning session!! Yeahh buddy!! Im getting used to these early sessions, and its a great way to start my day!
pre-workout meal; short machiatto, 2 slice of sourdough toast with plum jam.
20 minutes of skill work with the ball including juggling, practising a couple of moves, and practice with passing and receiving by using the brick wall.
standing military presses:
7 x 110 lbs (x2)
5 x 132 lbs
5 x 143 lbs (x2)
5 x 148.5 lbs
5 x 143 lbs (my goal is to eventually get 154 for 5)
standing overhead dB presses
3 sets of 8 reps using 50 lbs dBs
lateral raises
3 sets of 8 reps using 22 lbs(next week i will aim for 3 sets of 9 reps)
post workout meal: green tea, oats with blueberries, 4 eggs poached, 2 slices of sourgough toast, zinc supplement drink.
Detroit in da house!!
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I’m not playing at the moment but I have played plenty been from Manchester! Just kind of taking a break from it.
You’re strong for a footballer, are you an explosive player? I learnt myself gotta make sure you’re conditioning is up there with your strength as well and there’s no limits. Obviously technical ability is a must
OooAhhCantona- Hi buddy. Do you follow united or city? And yes, I am strong for a futbol player, maybe a little too strong. This season I havent spent enough time to conditioning work and I have paid the price for it. I partially blame that on my team, who only train once a week, while all of the other team in our league train atleast twice a week, I beleive that is the reason why the past 2 years we have had no success, although apparently next year we are meant to be training more. Next year Im seriously considering moving towns and hence changing teams. Last offseason I bulked and reached over 230 lbs, and because my team did not have a proper pre-season I felt I was carrying a bit too much muscle throughtout the year. This preseason I still plan to lift, but I will also be doing heaps of bike riding in the attempt to keep my cnditioning at a decent level.
Its good to have you in the “Bird Cage”. Feel free to make any suggestions to my traning schedule.
Todays update:
I had planned to go for a light spin on the bike, but Im feeling a bit tired and lethargic. So instead I have booked myself an hour with a massage therapist. This is the first time Ive seen this person, but she is meant to be good. Im going to ask her to concentrate on my hamstrings, adductors and upper back. Have to remember to drink heaps of water throughout the day.
Tomorrows game is against the top team in the league. We are doomed.
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United mate. The bike rides definitely won’t harm your fitness, other than games and small sided matches the best drills for fitnes regarding football would be sprints with short recovery. Sprint the length of the pitch walk the width repeat. Different drills like that, I could help you out with any specific drills or whatever
OooAhhCantona- If you like you can have a weekly segment in my log where you explain a drill for futbol training. I know that I have lots of futbol players following my log, and a special guest segment to my log would be greatly appreciated.
Live update!!
Well its the morning before the game. Looks like its going to be a wet day, with a thunder-storm been forcasted for game time! Woke up feeling a little dehydrated, possibly due to my deep tissue massage yesterday. The massage was good, with the masseure getting into some tight spots in my upper back, although I was dissapointed as she didnt really dig into my legs. Maybe her hands were tired by the time she got to my legs?
Anyway time for my porridge and blueberries. Ill update later with the full report of the game.
Everyday Im shuffling.
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Todays game update; We lost. I played better than I have been, although my groin had tightened up in the second half. I have started a thread about it in the injury forum. One more game left next week and then Im going to have a break from training for 2 weeks. Tonight I will feast on chicken soup, some south african sausage, pork chops, salad, and Im going to finish it all off with a genorous chunk of dark chocolate.
Good night ducklings.
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[quote]theBird wrote:
OooAhhCantona- If you like you can have a weekly segment in my log where you explain a drill for futbol training. I know that I have lots of futbol players following my log, and a special guest segment to my log would be greatly appreciated.
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What drills are you after, conditioning/individual/team.
Off to help coach a local kids team tonight!
Hey, I had a think about speed/power and spring. Other than Olympic lifts I would say get your strength and fitness base up in winter, i’m sure there are a lot of circuits that you go through in training and when i feel springy it’s sometimes just down to having a higher fitness base and more energy to spare.
Have you tried med ball throws? We use a 5kg ball and throw it to each other, 4-6 throws of each exercise at the start of the session (turn your back and throw it overhead behind you, throw it forward as a chest pass or from between your legs, and repeat with a jump into it) making sure you extend well and use your legs to get the power not your arms. That and box jumps/hurdle hops have got me the most improvements in my explosive power but getting stronger and fitter in general is always a good idea.
Hope next season is better, you seem to start every post with ‘we lost again’ 
has your team been relegated?
Fezz
OooAhhCantona- I am more interested in individual drills, as I am about to plan for preseason and I may be without a team for awhile as I move towns.
Fezz-Thanks for that.
To those who dont know, I have invited a series of guest writers to offer information regarding their specialty training programs. In about a months time I will pull all of this information together and came up with a preseason training schedule.
Yesterday morning update;
walk to gym
quick warm up
barbell bench;
10 x 88 lbs (x2)
7 x 176 lbs (x2)
5 x 220 lbs
5 x 231 lbs
5 x 231 lbs
5 x 242 lbs
4 x 242 lbs (was aiming for 5, but could only manage the 4 and I didnt have a spotter)
5 x 220 lbs
supersetted wide grip pull ups with close grip chin ups
6, 7.
5, 6.
5, 5.
dumbell rows; 3 sets of 10 with 66 lbs dBs(unfortunatley this is the heaviest dB this gym has. I will have to add more reps next week as this was easy).
supersetted flat dB bench press with incline press, using 50 lbs dBs. 3 sets of 11 reps.
seated rows, 3 sets of 10.
supersetted 12 reps of facepulls and 10 bodyweight pushups. 3 sets.
Was a good session, although I think I can still improve on intensity/concentration and maybe I could of got an extra couple of reps with the pull ups.
This morning update;
Was planning on going for a bike ride, but it was raining too much. Next training session is tonights training with the team, which will be the last for the season.
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Individual drills with the ball will be all about close control and touch really which isnt a bad thing, conditioning drills could be added while working with the ball so this is gonna improve your feet and lungs at the same time!
For the medicine ball throws check out Chad Wesley Smith (Juggernaut training)
Also this might help give you a view of what a football players weight training should look like http://asp.elitefts.net/qa/default.asp?qid=154072&tid=4
Came across this as well http://freakstrength.com/2011/09/21/i-hate-bench-press/
OOAaaCantona- Thanks for that. I will study those sites in detail later tonight.
This evenings update:
Team training was cancelled again due to injuries and thunderstorm. I had planned to go for a ride but it was raining(and hailing) too much. So instead I did my routine mobility session, and then spent 30 minutes with the ball practicing some close touches and moves. I finished off with 3 sets of 20 seconds of wall hand stand holds.
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Nice benching man
ethanwest- thanks kiddo.
Todays update:
Today was leg day. As I have noted a few threads earlier, as the season is coming to an end I have “deloaded” with training a bit, and I am taking it easy. This has given me the opportunity to try a couple of new things.
Today I tried the front squat, which I have not attempted for about a year. What I had learnt is that I need to work on my thoracic mobility. I think I will work on these over the summer. Today was more about revisiting the technique.
foam rolling and mobility work.
Front squats;
10 x bar
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs
10 x 154 lbs
10 x 154 lbs
Leg extension machine.
8 single reps of lifting the whole rack, followed by 8 continous reps at half the weight.(x2)
In other news: today I noted everyone is in a bad mood. My PT; the pidgeon, wasnt very happy today, and seemed a bit grumpy. Maybe its the early morning starts? And then later in the day my barber was also in a bad mood, which is unlike his usual self. Just something strange I noted.
Also, Ive been thinking in the offseason I might give yoga a shot. Only problem is that I dont think I will be able to convince any of my friends to come with me. Any of you guys attend yoga classes? I think I might be a little intimitated if it was all just a bunch of flexible girls in yoga pants everywhere.
Anyway Im off, have an assignment to do, have to fix the headlights for my car, and fix the gearing on my road bike.
Keep tweeting fockers!
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Video of front squatting? That’s a hard exercise to do with that much volume. I am still trying to figure out how to do it properly.
[quote]ethanwest wrote:
Video of front squatting? That’s a hard exercise to do with that much volume. I am still trying to figure out how to do it properly.[/quote]
Ok, I can get you a video. But Im about to take a break from the gym for 2 weeks.
I find with the front squats you need good thoracic mobility, to keep your elbows up and not letting the bar fall off you.
ethanwest- do you have anyone to help you with technique. I find it tricky to learn off youtube videos etc. I really want to get good at these aswell for mobility and strength purposes. I want to be front squatting 220 lbs by the end of summer. I think that is a realistic goal.
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Friday night = shoulder night!!!
a quick courtesy foam roll
rotator cuff warm up
standing military press;
warm up set;
7 x 110 lbs (x2)
5 x 132 lbs
working set:
5 x 143 lbs
5 x 148 lbs (x3) (progression with a capital P baby!!!)
5 x 143 lbs
standing overhead dB press
3 sets of 8 rep with 50 lbd dBs. (this almost felt easy!!)
lateral raises
3 sets of 9 using 22 lbs dBs.
lightweight!!!
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Hi fockers,
This morning I wen for a moderate 30km bike ride. Tomorrow is the last game of the season. Honestly I cant wait for this season to be over. If the team was fit and firing then it would be a different story, but this year has been comical. Anyway, have to remember to have fun and make the most of the day out in the sun.
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[quote]theBird wrote:
ethanwest- do you have anyone to help you with technique. I find it tricky to learn off youtube videos etc.
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I do not, however there is a gym relatively close to my house where a couple of the US olympic weightlifters train, so I am thinking of going over there and trying to get some tips on form sometime.
Hi peeps,
Well today was the last game. We drew 0-0 in a tightly contested game. We had the opportunity to steal the game late in the last half, but had unfortunately hit the wrong side of the post. I think that shot summed up our luck this season. My groin is still tight, but hopefully that will heal now as I plan to take a few days off before our end of season trip, which does involve some games, but is more about the partying and drinking.
Well, its that time of the year where I say thank you and good bye for a few weeks. It has been an interesting season, and didnt really go as planned but that is life.
I would like to take this opportunity to thank 56x11 and BBB for all of the advice regarding my injuries.
Thank you Powderpuff for giving me the inspiration to keep going.
Special thanks to Maschy, I enjoyed all of those intense discussions regarding team tactics and formation.
Thanks to caveman101, ethanwest, spidey22, ooAhhCantona for all of your lifting and training advice. I owe you guys a beer.
Special thanks to EF5127. Thanks for everything mate. I will always look foward to reading your daily wisdom.
Thank you to all my followers out there. Without you, there would be no bird cage.
And last, but not least, thank youe Alexus. You were there when no one else was, and you believed in me when no one thought I had a chance. Your advice, presence and friendship is greatly appreciated.
Until next time…
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COMING SOON
They said he was too old. Too slow. Past his time. A has been.
But some where, some how, for some reason… his wings spread.
The storm will clear. The dust will settle. The sun will rise.
theBird will return. Stronger. Faster. Better.
“No bird soars too high with his own wings” -William Blake.
Returning soon. The Bird Cage Version 2- Aviar dreams.
All followers, old and new welcome.