Football training log

[TheProgressiveOne]

Mirin those giant sets. looks fun!

I had to get the job done lol and only had 40 minutes


Ok after a week of poor nutrition it's time to get back on track...2 weeks to lose 3kgs...
Perfect nutrition starts Monday morning

[scott_donald]

so the perfect diet didn't last long... i wouldn't last one day myself!!!

decent stuff - whats up with the foot??? did you play today??? friend who is in Aus for a year put up him in aussie rules uniform after his first ever game!!!!

[TheProgressiveOne]

so the perfect diet didn't last long... i wouldn't last one day myself!!!

decent stuff - whats up with the foot??? did you play today??? friend who is in Aus for a year put up him in aussie rules uniform after his first ever game!!!!

3 weeks perfect, then 1 week 80%...
Now back to perfect....

Foot is pretty much better...antibiotics kicked in well.

No I didn't play yesterday as it was just a practice match and I want to be ready to go for round 1.

Hahaha nice effort!!!

[TheProgressiveOne]

17-3-13

Romanian deads
5 x 80
5 x 90
5 x 100
5 x 110
3 x 120
3 x 130 (PR)

GHR ss slow slow leg press (5-8 second eccentric
12 ss 12 x 90
12 ss 12 x 90
12 ss 12 x 90
12 ss 12 x 90
12

Hamstring curl ss dumbell poliquin step up
5 x 60
6 x 50 ss 8 x 12.5
6 x 50 ss 8 x 12.5
6 x 50 ss 8 x 12.5

Comments
Nice power session to start with some contraction stuff towards the end...

7am session on a Sunday too

[TheProgressiveOne]

18/3/13

Incline Press
5 x 75
6 x 80 (not overall PR, but better than the last 2 months)
5 x 80
3 x 85
2 x 90
10 x 60 (60 second rest)
9 x 60 (60 second rest)
6 x 60 (60 second rest)

BB OHP
5 x 60
5 x 60
2 x 70
2 x 70
1 x 70

Machine Chest Flyes ss Swinging Side Raise ss Moving Fist Pushups ss Machine Rear Delt
12 x 82 ss 6 x 20 ss 15 ss 12 x 54
12 x 82 ss 6 x 20 ss 15 ss 10 x 61
12 x 82 ss 6 x 20 ss 15 ss 10 x 61

Comments:
Great session, had a massive cheat meal last night so was good to get in the gym and smash it...

[scott_donald]

hmmm why the superslow leg press... pointless!!!

rest looking good...

[TheProgressiveOne]

hmmm why the superslow leg press... pointless!!!

rest looking good...

Yeah it was pretty pointless...which is why I only did a couple of sets..hip flexor playing up and was just testing it

[TheProgressiveOne]

19/3/13

Football Training

Took it about 75% due to foot and hip flexor...iced that night and this morning. Was a good session...Getting some acupuncture tomorrow so will help the hip flexor

20/3/13

Hammer Pulldowns
10 x 65
10 x 70
8 x 75
6 x 80

Rack Pulls
6 x 140
8 x 180
8 x 190
5 x 200 (PR)

Hammer Pullups
10
8
6
6

Back Row ss Rope Facepulls
9 x 145 ss 10 x 55
9 x 145 ss 10 x 55
8 x 160 ss 10 x 55

Comments:
45 minute session, great rack deads, the rest was OK. Just seeing how the body responds to less volume because of increase in football...plus i have a game this week.
I will pretty much just be maintaining now for the next 6 months. Strength may go down, or stay the same but i dont expect to break any records.

[Pervy]

Very nice work on the rack pulls.
Let us know how your footy team goes this week.

[scott_donald]

strong pulling for someone with a sore hip!!!

[TheProgressiveOne]

strong pulling for someone with a sore hip!!!

Doesn't aggravate the hip at all...

Hey did u happen to see my fundraiser thread??

Very nice work on the rack pulls.
Let us know how your footy team goes this week.

Thanx bro

Will do

[carnage1985]

good luck for footy bro.

Play smart, read the play.

[TheProgressiveOne]

good luck for footy bro.

Play smart, read the play.

Yep that's that plan bro,
I'm gonna make sure I'm always at the next contest...running hard and laying the Shepards..all the 1%ers

[TheProgressiveOne]

21/3/13

Football training:

Good session with some running and skills work. I was marking the ball really well.
Got named in the firsts (the best side) so i am pumped about that...all the hard work paying off.


22/3/13

Chinups ss Dips
12 ss 12
8 ss 10
8 ss 10
8 ss 10

HS High Row ss Incline DB
15 x 60 ss 12 x 25
15 x 60 ss 12 x 25
15 x 60 ss 12 x 25
15 x 60 ss 12 x 25

DB Row ss Single Arm Standing DB Shoulder Press
6 x 40 ss 8 x 22.5
6 x 40 ss 8 x 22.5
8 x 40 ss 8 x 22.5
8 x 40 ss 8 x 22.5

Incline DB Curls
5 x 15
5 x 15
6 x 15
6 x 15

Comments:
Session the day before footy...Was going to do an "arms session" but thats a bit of a waste...Compounds are king
Will smash a few carbs later tonight, and then tomoz morning. Will be ready to rock and roll tomoz for footy! Cant wait.

[scott_donald]

looking good... gets the blood flowing nicely...

i am sitting here watching adelaide crows and essendon and flicking back and forth between the aussie cricket....

[TheProgressiveOne]

looking good... gets the blood flowing nicely...

i am sitting here watching adelaide crows and essendon and flicking back and forth between the aussie cricket....

yeah was good bro....

hahaha i barrack for Essendon so im glad they won!!

23/3/13

Football Game - played ok, few kicks, couple of marks and some big bumps

Hips really sore (Due to Kypohsis my physio/acupuncturist said). Will be doing remedial stuff until the season starts and using different techniques to ensure i dont go too heavy with chest and shoulders, creating a further imbalance.

Also, Felt really light headed at work on saturday night, (due to low blood sugar levels i reakon) followed by agonizing cramps at 2am and 3am in the legs..Need to add more carbs into my diet.

other than that, things are good lol.

[TheProgressiveOne]

25/3/13

Remedial stuff

Parietal Lift
10 x 1
10 x 1
10 x 1

Trap 3 raise
12 x 2
12 x 2
12 x 2

Arm Abducted external rotation
10 x 3
10 x 3
10 x 3

Powell Raise
10 x 4
10 x 4
10 x 4

Romanian Deads
80 x 6
100 x 6
120 x 5 (PR)
120 x 5
120 x 5

GHR ss Single leg Kneeling Ham curl
12 ss 10 x 20
12 ss 10 x 20
12 ss 10 x 20
12 ss 10 x 20

Comments:
Good to get into some remedial stuff. Will rest tomoz before more remedial and a short back workout on Wednesday.
Kneeling Ham Curls aggravated hips, so i dropped the weight from 35kg to just 20kg and concentrated on squeezing.

Not training football this week...need to rest.

[scott_donald]

athletes need carbs...

did you win???

the two aussies here one is a crows fan the other essendon...

[WillNotBreak]

You've gone to where I don't even know half your exercise anymore

[GetMassive99]

fellow Essendon fan checking in. Bloody good win Fri night!

[TheProgressiveOne]

athletes need carbs...

did you win???

the two aussies here one is a crows fan the other essendon...

Yeah they do...I need to start eating according to how my body feels

You've gone to where I don't even know half your exercise anymore

 
Only because of my remedial stuff..other than that u should recognize everything

fellow Essendon fan checking in. Bloody good win Fri night!

Yeah bloody oath

[TheProgressiveOne]

Remedial stuff

Parietal Lift
10 x 1
10 x 1
10 x 1
27/3/13

Remedial stuff

Paretial Lift
10 x 1
10 x 1
10 x 1

Trap 3 raise
10 x 3
10 x 3
10 x 3

Arm Abducted external rotation
10 x 3
12 x 3
12 x 3

Powell Raise
10 x 4
12 x 4
12 x 4

10 mins Max Pullups
43 reps (10,8,8,5,6,6)

DB Row
7 x 35
8 x 35
8 x 35
10 x 35

HS Hi Row
5 x 100
6 x 100
6 x 100
6 x 100
6 x 100

Hip Alignment Remidial Work
45 seconds each leg for 5 reps

Comments:
Good short session for the actual weight lifting part...Got a great burn, and shoulders and hips feeling better already.
Still wanting to feeling "lighter" on my feet..more foam rolling and stuff needed me thinks..
and 8 hours of sleep needed!!

[TheProgressiveOne]

29/3/13

Bb incline press
5 x 60
8 x 80 (PR)
2 x 90
2 x 90

Bb Incline press ss dips ss incline HS press

10 x 60 ss 10 ss 10 x 40
10 x 60 ss 10 ss 10 x 40
8 x 60 ss 10 ss 10 x 40

DB OHP ss side raise ss plank
8 x 25 ss 10 x 10 ss 60 sec
8 x 25 ss 8 x 12.5 ss 60 sec
10 x 25 ss 8 x 12.5 ss 60 sec

Comments
Pathetic OHP, awesome BB incline to start..

Shoulders were shot!

Nutrition pathetic over the past week

[TheProgressiveOne]

New Program to start soon.

Monday

Front Squat
Work to 2RM
5 sets x 6 reps

RDL
4 sets x 10 reps

CGBP
Work to 3RM
5 sets x 8 reps

Weighted cable crunch
4 sets


Tuesday
Football Training


Wednesday

OHP
Work to 3rm
5 sets x 8 reps

Pull-ups
5 sets x failure

BSS ss GHR
4 sets x 8 reps ss 4 sets x failure

Decline sit-ups
4 sets


Thursday
Football training


Friday

Speed Front squats
8 sets x 2 reps (50% max)

Incline BP ss Flies
4 sets x 8 reps ss 4 sets x 12 reps

DB OHP ss Chin-ups ss Shrugs
4 sets x 12 reps ss failure ss 10 reps


Saturday
Game Day

[TheProgressiveOne]

1/4/13

DB incline ss machine chest flies
8 x 35 ss 8 x 75
8 x 35 ss 8 x 75
8 x 35 ss 8 x 75
8 x 35 ss 8 x 75

OHP to 3RM
5 x 40
3 x 60
3 x 60

OHP ss chins ss Facepulls
10 x 40 ss 12 ss 12 x 30
10 x 45 ss 10 ss 12 x 30
10 x 45 ss 10 ss 12 x 30

Explosive HS High Row ss push-ups lol
10 x 60 ss 15
12 x 80 ss 15
12 x 80 ss 15

Comments
PB with the chin-ups (not as much drop off as sets go on)

OHP kept fairly light to make sure I could get the reps.

Still not doing leg work this week...should be good to go lightly next week, hips feeling better.

Doing a 1kg steak tonight

[TheProgressiveOne]

2/4/13

Football training

Took it relatively easy...fair bit of running but nothing over 75%

Stretching and stuff tonight

[TheProgressiveOne]

3/4/13

Wg pull-ups
10
5 x 20
4 x 20
4 x 20
4 x 20

Bb bench to 2rm
3 x 80
3 x 90
3 x 95
2 x 100
12 x 60
12 x 60
12 x 60

Chest supported tbar rows
5 x 20
6 x 30
5 x 32.5
5 x 32.5
5 x 35 (PR)
5 x 35

DB OHP ss rear delt machine ss trap 3
12 x 20 ss 10 x 61 ss 10 x 3
12 x 22.5 ss 10 x 61 ss 10 x 3
15 x 22.5 ss 10 x 61 ss 10 x 3

Comments:
Had a great session and intensity was nice and high!
Haven't done weighted pull-ups for a while so that was good.

Finished off with a shoulder superset

[TheProgressiveOne]

4/4/13

Football training
Good session with lots of running

[TheProgressiveOne]

5/4/13

BSS
5 x 30
5 x 40
8 x 40
8 x 40
10 x 40

Front squats (explosive)
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50

Incline CGBP to 3RM
3 x 60
3 x 70
3 x 80
3 x 82.5 (PR)
12 x 50
12 x 50
12 x 50

Explosive HS Hi Row ss HS Shrugs ss Scott bench external rotation
10 x 100 ss 12 x 120 ss 10 x 4
10 x 100 ss 12 x 120 ss 10 x 4
10 x 100 ss 12 x 120 ss 10 x 4


Comments
Loving this program, hittin all muscles all the time
Everyday is good in the gym!

7 days til the first game!!!

[TheProgressiveOne]

7/4/13

Boxing
5 x 3 mins rounds (1 mins rest)

Power Cleans (8 x 2 rep explosives)
5 x 30
5 x 40
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50
2 x 50

Comments
Had an hour spare...smashed this up

Tomoz back into normal routine...bring it