Football training log

[TheProgressiveOne]

16-7-12

Squats
5 x 80
10 x 100!!
1 x 120 (lol)

ATG pause squats (as low as my flexibility allows lol)
5 x 60
5 x 60 (vid)
4 x 70

DB bench ss reverse grip bench press
12 x 30 ss 8 x 40
8 x 40 ss 8 x 40
7 x 40 ss 6 x 40
6 x 40 ss 8 x 40

Hammer grip pulldowns ss HS pullovers
12 x 70 ss 10 x 80
10 x 75 ss 10 x 80
8 x 80 ss 10 x 80
8 x 80 ss 10 x 80

20 mins foam rolling, stretching and RC work..

Comments
Good 6am session today..!! Was watching Greg Plitt videos all last night and it got me so pumped for today

Here is a video of my lowish squats for Scotty..

[-Lucifer]

Squats
1 x 120 (lol)

Why lol? At what time do you usually go to bed?

[carnage1985]

Squatsy is back!!!!!!!

[dmowski333]

What is your best position to play?

I'm from Poland and this is stange. We have for 6 a litlle american football legaue. Yesterday was something like Super Bowl, in Poland call "Super Finał".

If i am not a good Runner and streched person and i'm afraid a solid contact. Can i play football with success?

[TheProgressiveOne]

Why lol? At what time do you usually go to bed?

Lol I wanted 3 but it felt heavy as Fuk lol..I think I was still wrecked from 10 x 100 (chased that PR for 3 years! Then broke my foot) now I'm finally back there!! Massive mental barrier for me...few more weeks and I might be hitting 120 x 5, then slowly keep goin up!

Thanks @ carnage!

Sorry @Dmowski333: I play Australian football...completely different game

[TheProgressiveOne]

17-7-12

Footy training - lots of running and went for about 90 mins...I busted my ass so hopefully fitness improves even more!

Morning and night sessions for stretching and foam rolling done each 15-20 mins




18-7-12

Romanian deads
6 x 60
6 x 70
6 x 80
6 x 90
6 x 100
5 x 110
6 x 80

Seated DB ohp
6 x 32.5
6 x 32.5
6 x 32.5
4 x 32.5 (tired)

DB row ss high HS row
10 x 32.5 ss 8 x 100
10 x 32.5 ss 8 x 100
10 x 32.5 ss 8 x 100
10 x 32.5 ss 8 x 120

Glute ham raises ss seat calf raise
10 ss 15 x 20
10 ss 13 x 30
10 ss 10 x 40
10 ss 10 x 40 + 8 x 30 + 10 x 20

15 mins foam Rollin the quads and hip flexors..

Comments
God damn my hammies are toast!
Great morning session..DB ohp felt nice and strong but I should've pushed for a bit more and supersetted it with something!

Gonna try and fit in a sneaky arm session tomo!

[TheProgressiveOne]

19-7-12

Cheeky arms session

Incline DB curls
8 x 10
7 x 10
7 x 10
7 x 10

Seated overhead tricep extension
15 x 10
10 x 12.5
10 x 12.5
12 x 12.5

Machine preacher biceps
15 x 65lb
12 x 65lb
12 x 65lb
12 x 65lb

Skull crushers
10 x 30
10 x 30
10 x 30
10 x 30

Roman chair leg lifts
12
12
12
12

Machine rear delts
10 x 47
10 x 47
10 x 47
10 x 47

15 mins stretching, glute ham bridges with a bit of foam rolling mixed in..

Comments
Damn really went for a pump this morning and focused on squeeeeezin the muscle..fkn hell..dat burn!!

[TimHeroJr]

It sounds like you have a good plan and goal ahead. Speed has always been a big feature of mine on the field. I've worked all my life on my speed and I finally can run under a 4.4.. I clock in at 4.39 at the age of 19. Alot of stair running and believe it or not, stretching daily can loosin your body muscles. Which allows you to be more flexible and can help speed. I suggest you take it easy with running and speed workouts until your foot is at least at 75% recovered. Rushing an injured body part or muscle can lead to a career or life problem with the ligament. Any more info on speed drills, feel free to message me.

[TheProgressiveOne]

It sounds like you have a good plan and goal ahead. Speed has always been a big feature of mine on the field. I've worked all my life on my speed and I finally can run under a 4.4.. I clock in at 4.39 at the age of 19. Alot of stair running and believe it or not, stretching daily can loosin your body muscles. Which allows you to be more flexible and can help speed. I suggest you take it easy with running and speed workouts until your foot is at least at 75% recovered. Rushing an injured body part or muscle can lead to a career or life problem with the ligament. Any more info on speed drills, feel free to message me.

Thanks for the support m8..my foot is all better now and has been for about 8 weeks now...

Impressive time btw!

20-7-12

DB incline press ss bb press
10 x 35 ss 10 x 40 (lol)
8 x 35 ss 8 x 40
8 x 35 ss 8 x 40

Wg pullups ss close grip cable row
10 ss 10 x 60
8 ss 10 x 60
8 ss 10 x 60
8 ss 10 x 60

Bb shrugs ss inverted rows
10 x 90 ss 8
5 x 110 ss 8
5 x 130 ss 8

15 mins foam rolling an stretching

Comments
One of those sessions where u are happy just to get thru it!
Very sore from footy training but happy to get it done..

8 hours later I'm back in the gym doing some cardio! On the bike and will be fr 30 mins total..

[nwskier]

nice supersets! incline to bb -yeah buddy, haha

btw, def booked for Melb now but it's going to be a super quick visit. not even sure how I can squeeze in a lift but maybe an early morning on Thu 9Aug? I'll drop you a line when I get my schedule finalized (only in town for 1 day)

how are you going on the eating challenges lately? new job starts soon too, right?

[TheProgressiveOne]

nice supersets! incline to bb -yeah buddy, haha

btw, def booked for Melb now but it's going to be a super quick visit. not even sure how I can squeeze in a lift but maybe an early morning on Thu 9Aug? I'll drop you a line when I get my schedule finalized (only in town for 1 day)

how are you going on the eating challenges lately? new job starts soon too, right?

Yeah I know it's usually around the other way but the incline bb was taken so I warned up with db's and they were feeling good so then once the bb was free I just kept it in opposite order

Kool man; yeah let me know.

Haha got a 2.5kg/6lb burrito tonight..

Gonna dress up like a Mexican lol

[TheProgressiveOne]

21-7-12

Football match

Our team lost, probly won't make finals now...disappointing but all well we will move on..

[andyboi]

21-7-12

Football match

Our team lost, probly won't make finals now...disappointing but all well we will move on..

Spewing! how bad was the loss?

[TheProgressiveOne]

Spewing! how bad was the loss?

30 points

It was a result of selfish play..not much we can do except regroup and go at it again next week!

[RunJoelRun]

Mad respect and props brother on your recovery and new goals.

I know it's been posted somewhere, but could you be so kind to point me to a thread relating to your eating challenges and/or what you're raising money for? How did you get into it? I think it's great bro. (I came from your burrito eating challenge) Costume killed me hahaha.

Repped bro!

EDIT: On spread.

[TheProgressiveOne]

Mad respect and props brother on your recovery and new goals.

I know it's been posted somewhere, but could you be so kind to point me to a thread relating to your eating challenges and/or what you're raising money for? How did you get into it? I think it's great bro. (I came from your burrito eating challenge) Costume killed me hahaha.

Thanks for ur support man..

I raised $15860 for prostate cancer...got in a few newspaper articles

here is my eatin challenge thread
http://forum.bodybuilding.com/showth...hp?t=139454093

Haven't updated with burrito just yet..

I got into it by making up my own, I have organised about 5 custom challenges at restaurants just for me..a lot of work but great way to get in with the crew..so I recommend just getting urself out there..and do some simple stuff at home first like weetbix

23-7-12

Deads
3 x 115
3 x 135
3 x 142.5 (uneven bar..was supposed to be 145)
3 x 155
5 x 115 (speed)
5 x 120 (speed)

DB flat bench ss DB flies
12 x 35
10 x 40(PR)
4 x 45
4 x 45

Bb rows ss HS shrugs
12 x 60 ss 10 x 120
8 x 80 ss 10 x 120
6 x 90 ss 8 x 130
6 x 90 ss 6 x 130 + drop set

15 mins foam rolling, stretching and mobility stuff

Comments
Nice Monday morning session..was supposed to squat but just didn't feel like it so some nice deads it was..

Felt good getting the 40 x 10, fairly solid last reps too..the sets after that weren't that good..my best DB bench is 5 x 45 so pretty close :P

[rb80]

Innnnn and solid deads bro at 3 x 155.

[TheProgressiveOne]

Innnnn and solid deads bro at 3 x 155.

Thanks for the support bro..

Some records at similar weights
1 x 180
3 x 160
10 x 152.5

So working towards that in the future

[rb80]

Thanks for the support bro..

Some records at similar weights
1 x 180
3 x 160
10 x 152.5

So working towards that in the future

I'm sure you'll get there bro. Mirin those numbers!

[TheProgressiveOne]

I'm sure you'll get there bro. Mirin those numbers!

I have no doubt either bro! I wanna pull 200kg by Xmas easy peasy

[wick]

Not sure if you remember me mate but subbing to your log again. I'm just starting out again after 5 months off!

[TheProgressiveOne]

Not sure if you remember me mate but subbing to your log again. I'm just starting out again after 5 months off!

Lol Wick, of course I remember...you went to Asia for 3 months backpacking etc yeah?

And now your in the UK?

[wick]

Lol Wick, of course I remember...you went to Asia for 3 months backpacking etc yeah?

And now your in the UK?

yeah mate now in the UK. Had my first sesh in 5 months today... Sucked ass but good to be back working out again.

Hows your training been going?

[TheProgressiveOne]

yeah mate now in the UK. Had my first sesh in 5 months today... Sucked ass but good to be back working out again.

Hows your training been going?

Sounds sweet!...I also heard the weather is actually going to be good over there this week..

Haha well you have 5 months off and that's whats gonna happen..are u gonna go st8 back into strength type workouts? U found a decent gym now?

My workouts been good, slowly getting into things after I broke my foot 5 months ago..took 3 months to heal, then 2 months to get back to where I am now...

Slowly trying to crank it up but wit football 3 times a week it's hard to be smashing personal records!

And I've been looking up runnin and agility drills to run over the summer..plan is to get really quick and put on size...
Pumped for it!

[wick]

Yeah last couple of days have been good. Mid 20's with blue skies, finally. Been here for 6 weeks or so and it's been nothing but cold and wet. Looks to be good for the next week by the looks of things.

Yeah Im starting with with SS. Theres a sick powerlifting gym sort of close (40-50min by bike) that ill prob join once I get my lifts back up. At the moment my gym is just a decent commercial one which is good enough for the time being. dont wanna rock up to the PL gym and squat 70kg lol.

ah sucks about your injury but good to hear its all healed! yeah footy 3x a week and this must be hard. I know when I was running long distance and lifting at the same time it was almost impossible to make gains so now I dont do any cardio

[TheProgressiveOne]

@wick
Nice weather motivates me bro

Yeah gains are hard to come by but im actually just eating healthy and trying to continuously improve my lifts..I'm staying lean and slowly puttin size on..(slowwww)


24-7-12

Footy trainin - sprints, ballwork, goal kicking and stretching

25-7-12

Wg pullups ss inverted rows
10 ss 8
10 ss 8
10 ss 8
8 ss 8

DB rows ss HS high row
10 x 35 ss 10 x 80
10 x 35 ss 10 x 80
10 x 37.5 ss 10 x 80
8 x 37.5 ss 10 x 80

Tbar rows ss HS shrugs
6 x 60 ss 10 x 120
6 x 60 ss 10 x 120
6 x 60 ss 10 x 120

Rear delt machine fly ss roman chair lifts
10 x 47 ss 12
10 x 47 ss 12

Rear delt DB fly ss roman chair lifts
10 x 7
8 x 10

Comments
Woke up and didn't know which muscle I wanted to hit....legs are so as from football and my chest is tight so just hit my back... can't go wrong with back work..

Happy to hit 3 sets of 10 and then another with 8 for the pullups..nice and controlled too

[nwskier]

great sesssions - superset city. I like it. I just started rotating back into play and old brutal superset I used to do a long time ago... OH Med/WG Lat Pulldowns to UH Close Grip pulldowns. it's been kicking my ass!

how much more season left of Footy?

[TheProgressiveOne]

great sesssions - superset city. I like it. I just started rotating back into play and old brutal superset I used to do a long time ago... OH Med/WG Lat Pulldowns to UH Close Grip pulldowns. it's been kicking my ass!

how much more season left of Footy?

I love super setting now saves so much time and it's great for muscular endurance which helps in my sport...

5 more games...then a week off and then rebuild over the offseason..

[nwskier]

I love super setting now saves so much time and it's great for muscular endurance which helps in my sport...

5 more games...then a week off and then rebuild over the offseason..

nice. so are you playing when i'm in town on 8/9Aug? or will that be start of off season for you?

locking in my hotel room tonight so if your schedule works out for early morning (630am-ish) on Thu 9Aug for a lift, lemme know. I'll probably head over to Doherty's regarless. That's a sweet gym and I'm pretty intent on keeping up with my sessions this trip (purposely booked room nearby Virgin Active in Sydney for lifting convenience, lmao)

and yeah, supersetting always ups the intensity. I'm getting back into more myself. good stuff.

[TheProgressiveOne]

Yeah just head there anyways if you like...if im around on the day I'll come say g'day...

Good luck bro