Football training log

[scott_donald]

solid stuff... how do the blocks help the rom though???

[TheProgressiveOne]

solid stuff... how do the blocks help the rom though???

Have u tried it??

[scott_donald]

Have u tried it??

no but i just cant picture it at all...

[TheProgressiveOne]

no but i just cant picture it at all...

Try it. Takes the tension off certain muscles I think so u can get lower!!

[TheProgressiveOne]

21/1/13

Vbar pulldown
10 x 60
10 x 60
10 x 60
10 x 60

HS High Row
9 x 90
9 x 90
9 x 90
9 x 90

DB Row
5 x 40
5 x 40
5 x 40
5 x 40

BCube pulldown
10 x 60
10 x 60
10 x 60
10 x 60

DB Curls
10 x 10
10 x 10
10 x 10
10 x 10

Reverse EzBar Curl
1 x 15 rest 1 second
2 x 15 rest 2 seconds
3 x 15 rest 3 seconds
4 x 15 rest 4 seconds
5 x 15 rest 5 seconds
6 x 15 rest 6 seconds
7 x 15 rest 7 seconds
8 x 15 rest 8 seconds
9 x 15 rest 9 seconds
10 x 15 rest 10 seconds
9 x 15 rest 9 seconds
8 x 15 rest 8 seconds
7 x 15 rest 7 seconds
6 x 15 rest 6 seconds
5 x 15 rest 5 seconds
4 x 15 rest 4 seconds
3 x 15 rest 3 seconds
2 x 15 rest 2 seconds
1 x 15 rest 1 second

^^^ Dat Burn

Comments
Great session, really learning to feel the back a lot more and getting better pumps within my workouts.
Had a massive meal after it and now feeling good.

[scott_donald]

your workouts look more and more like a bbers every day!!!

[TheProgressiveOne]

your workouts look more and more like a bbers every day!!!

The last 5 weeks I agree...

I got my new program last week so I should get back into that...just love lifting so I get carried away

[Pervy]

Love doing the reverse curls. Might try that 1-10 10-1 pyramid method next time.

[TheProgressiveOne]

Love doing the reverse curls. Might try that 1-10 10-1 pyramid method next time.

Do it,
Make sure u go super light bro

[carnage1985]

v pulldowns...

you like?

[TheProgressiveOne]

v pulldowns...

you like?

Not too bad at all man...actually got a nice pump

22/1/13

Bb flat
5 x 82.5
5 x 92.5
4 x 102.5 (PR)
8 x 85 + 2 x 85

Single arm cable cross over
12 x 15
12 x 15
12 x 15
12 x 15
15 x 15

Peck deck
10 x 75
10 x 75

Close grip incline bench with chains
8 x 50 + 15 chains
5 x 60 + 15 chains
5 x 60 + 15 chains
6 x 60 + 15 chains

Decline skulls ss rope pulldown drop sets
8 x 27.5 ss 6 x 32.5 + 6 x 27.5 + 8 x 17.5
8 x 27.5 ss 6 x 32.5 + 6 x 27.5 + 8 x 17.5
10 x 27.5 ss 6 x 32.5 + 6 x 27.5 + 8 x 17.5
10 x 27.5 ss 6 x 32.5 + 6 x 27.5 + 8 x 17.5

1.5 hour walk that night after food challenge

Comments
Crazy session just before an eating challenge..It helped as I smashed the eating challenge and broke a record that had stood for over 30 years...

Back into gym tomoz to work it off!!

[wick]

Haven't been in here for awhile but training is looking good. Solid PR on bench and lookin juicy in your profile pic mate!

Edit: what was the eating challenge you broke?

[carnage1985]

great work on benching PR

youd almost be due for a 1rm??

[TheProgressiveOne]

Haven't been in here for awhile but training is looking good. Solid PR on bench and lookin juicy in your profile pic mate!

Thanx man...slowly gettin there!

@carnage: mmm you got me thinking now lol...
Might try one next week? I always said I didn't really care what it was tho...

[carnage1985]

Thanx man...slowly gettin there!

@carnage: mmm you got me thinking now lol...
Might try one next week? I always said I didn't really care what it was tho...

arnold still incorporated heavy squat/bench/deads bro.

i snagged a 120kg on monday.
going for 122.5kg in a week...

[TheProgressiveOne]

arnold still incorporated heavy squat/bench/deads bro.

i snagged a 120kg on monday.
going for 122.5kg in a week...

Yeah true..

Very nice!!! I wouldn't mind hitting 115.


23/1/13

Cable crunch
12 x 62.5
10 x 72.5
10 x 72.5
10 x 72.5

Weight decline crunches
15 x 10
15 x 10
15 x 10
15 x 10

Hanging leg raises
12
12
12
12

Hypers with 4 second eccentric
10
10
10
10

Cardio: 30 minute walk

Comments:
Felt like doing something but didnt wanna do heavy weights.

Tomorrow legs..

[carnage1985]

Yeah true..

Very nice!!! I wouldn't mind hitting 115.

This sounds crazy but I watched Powerbarbies videos on benching and tried more of an arch and driving my traps back into the bench essentially locking myself in and seem to generate a bit more power.

Massive difference between a strict 'bodybuilding' bench vs a powerlifting bench.

With your broad shoulders I think you should see some rapid improvement on the ol bench.
Spotter essential - and a correct lift off adds 20lbs at least too i think.

When are you coming to RADelaide for a sesh bro???

[TheProgressiveOne]

With your broad shoulders I think you should see some rapid improvement on the ol bench.
Spotter essential - and a correct lift off adds 20lbs at least too i think.

When are you coming to RADelaide for a sesh bro???

Yep I changed my whole Benching technique about 3 months ago...closer grip, tucked elbows mostly, 3 second decline, touch chest, then BANG!..feels strong as.

I need to get over there bro but time off work is hard!!

[carnage1985]

Yep I changed my whole Benching technique about 3 months ago...closer grip, tucked elbows mostly, 3 second decline, touch chest, then BANG!..feels strong as.

I need to get over there bro but time off work is hard!!

Sounds great.
I need to get some more tips off heavy benchers - my lockout sucks so I might incorporate floor presses.

I'm heading up to Sydney in week and a half - pretty excited!!

[WillNotBreak]

i snagged a 120kg on monday.
going for 122.5kg in a week...

Yeah true..

Very nice!!! I wouldn't mind hitting 115.

You 2 cutie pies are getting up there!

Carn, I think heavy DB press helped my BB press (not a heavy bencher but thought I'd throw it out). Either that or throw a DY B&G style of benching in, that helped alot too.

[TheProgressiveOne]

Chest king!! ^^^

[WillNotBreak]

Chest king!! ^^^

Don't flatter me homie, I see your weight rising over there.... I'll just give you bench marks to hit no pun.

Close grip bench today, highlights: 100x5, 105x5 advance on me brethren!

[nwskier]

bench is looking great bro! solid work

[TheProgressiveOne]

Don't flatter me homie, I see your weight rising over there.... I'll just give you bench marks to hit no pun.

Close grip bench today, highlights: 100x5, 105x5 advance on me brethren!

Lol at ur pun...

I bench with my hands inside the knurling or whatever it's called...
So fairly close grip!

@nws: thanx hombre..slowly getting there!!

[WillNotBreak]

Lol at ur pun...

I bench with my hands inside the knurling or whatever it's called...
So fairly close grip!

@nws: thanx hombre..slowly getting there!!

If that's what I think it is, then same. Easier to tuck elbows in.

Haven't ever really tried a wider grip.

[MassiveKent]

try to incorporate some single leg hyperextensions and bulgarian split squats in somewhere. test out dem glutes and dat balance. I noticed a few pages back you said split squats felt a bit off. This is weakness and in most athletes who drill bench/dead/squat as staples it usually is. Dont avoid it and youll have an advantage over these other athletes.

http://www.t-nation.com/free_online_...tary_stability

I hit legs twice a week and decided to move from a heavy and a light day to essentially a bilateral and a unilateral day.
This is my unilateral ****, which I do after cleans and before more core work - these smash core too if you load them right.

bulgarian split squat 4-6x6-12
DB reverse lunge (+1leg RDL, +forward lunge) 2x15
single leg hyperextension 2-3x10
single leg hamstring curl 3x12-15

You'll sweat your balls off and lose your breath (good conditioning) due to having to do twice as much work each set too.. ie. 12 reps on your left, 12 on your right.
If youre a stranger to this sort of work youll wake up with DOMS in places you didnt know you had muscle.
The way you load the exercise is also important to think about. Goblet hold, front squat hold, plate hug, overhead, suitcase.

[TheProgressiveOne]

Very Kool ^^^

Exactly what my weights coach recommends...

Getting back into proper programming things tomorrow morning

Single leg squats for sure

[scott_donald]

i have always been a fan of unilateral work but never as a basis...

i have them in for the week - as Bulgarians split squats...

Weights is only a small area that an athlete should work on to improve for their given sport... training specifically- taking into account - strengths and weaknesses...

[carnage1985]

I enjoy gym now more that footy training.

Can not be effed training ATM for pre-season.
Feelsbadman.

Did you get my last text?
My phone is cooked getting new one on Friday.

@wnb definitely need to throw in some DB presses, haven't done them in months...

[TheProgressiveOne]

i have always been a fan of unilateral work but never as a basis...

i have them in for the week - as Bulgarians split squats...

Weights is only a small area that an athlete should work on to improve for their given sport... training specifically- taking into account - strengths and weaknesses...

I see where you are coming from...

And I agree that weights are only a small part...

Specific training, rest and nutrition are of course important

@Carnage: we go back next Wednesday...not looking forward to runnin around at 95kg ill tell you that...

Yeah I replied to ur text this morning...lol'd hard tho!