Football training log

[TheProgressiveOne]

29/12/12

Squats with heel elevated
5 x 60
5 x 60
5 x 70
5 x 70
5 x 80
5 x 80

Kneeling ham leg curl
6 x 32.5
6 x 32.5
6 x 32.5
6 x 32.5

Split squats
(Felt ****, balance was off)
8 x 40
8 x 50
8 x 50
8 x 50

Glute Ham raises with constant tension
8
8
8
8

Standing calf raise
10 x 155 + 8 x 125
10 x 155 + 8 x 125
10 x 155 + 8 x 125
10 x 155 + 8 x 125

Single leg Seat calf push
6 x 120
6 x 120
6 x 120

Fat grip Bb curls ss reverse ez bar curls (with pause)
6 x 30 ss 12 x 25
6 x 30 ss 12 x 25
6 x 30 ss 12 x 25

Tricep focused weighted dips ss machine dips
6 x 20 ss 12 x 80
4 x 40 ss 12 x 80
5 x 30 ss 12 x 80

Comments
Good leg and arm session...
Low controlled weight for squats
Long session but was good

[TheProgressiveOne]

31/12/12

Incline BB
5 x 80
4 x 85
4 x 85
3 x 90

weighted chinups
10 x bw (super slow)
5 x 25
5 x 25
5 x 25

decline DB bench
6 x 40 (felt unstable)
10 x 30
10 x 30
10 x 30 (much better)

DB Row
5 x 45
5 x 45
5 x 45
5 x 45

Rack Pulls
5 x 140
10 x 170
10 x 170
10 x 170

cable crossovers ss trap 3 raise
10 x 30 ss 10 x 2
10 x 30 ss 10 x 2
10 x 30 ss 10 x 2

Comments
Wow Nice big session here!! Cant complain at all!

[nwskier]

^^ great freakn' session! have a great New Years!!

[TheProgressiveOne]

^^ great freakn' session! have a great New Years!!

Thanks bud.

1/1/13!!!

800m warm up jog

Hill sprints:

7 sprints up (walking down)
2 mins rest

7 sprints up (walking down)
2 mins rest

7 sprints up (walking down)
2 mins rest

800m jog (Recovery laps)

Comments:
Nice hill near my football ground. Takes 7-10 seconds to get up. 20 seconds to walk back down I would say..

Feeling good..nutrition was spot on today

[carnage1985]

dam bro you are getting stronger

32.5KG db press

3x 90 BB incline

got me beat!!

gj

[MassiveKent]

If you want to see gains in power/explosiveness youre not really doing all the right things as far as I can tell.

might want to throw in movements like hang cleans, power cleans, push press, DB hang clean to push press, power shrug, front squat, DB rows

would dump calf exercises entirely and remove the plate from under your heels when you squat. would also dump rack pulls in favour of the above exercises.

speed ladder work would be great too.

[TheProgressiveOne]

dam bro you are getting stronger
gj

Thanks Bro, things are ok ATM! Looking forward to smashing some heavy weight soon

@massivekent:
Yep 100 agree....the movements I have been given (by a professional weightlifting coach) are chosen to help my weaknesses.

Still working on flexibility to squat without the blocks mate..cheers

[TheProgressiveOne]

2/1/13

Push press
6 x 72.5
3 x 82.5
2 x 82.5
2 x 82.5
7 x 72.5

Seated DB OHP
8 x 30
6 x 30
6 x 30
6 x 30

Incline DB Curl ss Tricep Pushdowns ss HS Shrugs ss Rear Delt Fly Machine
7 x 14 ss 12 x 35 ss 10 x 140 ss 8 x 56.5
7 x 14 ss 10 x 35 ss 10 x 140 ss 8 x 56.5
7 x 14 ss 10 x 35 ss 10 x 140 ss 8 x 56.5
7 x 14 ss 10 x 35 ss 10 x 140 ss 8 x 56.5

Incline DB skulls ss hammer curls
6 x 15 ss 6 x 22.5
6 x 15 ss 6 x 22.5
6 x 15 ss 6 x 22.5

Left only bicep curls
6 x 15
6 x 15
6 x 15
6 x 15
6 x 15

Comments:
Athlete workout to start, then turned into bodybuilder routine pretty much. Really should sort out my sh!t and just do one or the other

[MassiveKent]

I think youll find youll get thicker and put on more size if you just lift heavy and powerfully like an athlete does.

the worst thing you can do as an athlete is train with all variables controlled (like a bodybuilder) because when you hit the field its not gonna be like that. when they say 'be an athlete' 'make an athletic play' theyre talking about making the most out of the circumstances in front of you here and now.

[TheProgressiveOne]

I think youll find youll get thicker and put on more size if you just lift heavy and powerfully like an athlete does.

the worst thing you can do as an athlete is train with all variables controlled (like a bodybuilder) because when you hit the field its not gonna be like that. when they say 'be an athlete' 'make an athletic play' theyre talking about making the most out of the circumstances in front of you here and now.

An athlete squats full range of motion squats (I don't have the flexibility...yet)

An athlete clean and presses weight (which I can do but structural imbalances are making it difficult)

I would love to just move heavy weight mate..and I have in the past...but it doesn't equate to anything if u don't have ur imbalances sorted out...



Might do a leg workout tomo morning followed by some hill sprints tomo arvo..we will see

[TheProgressiveOne]

3/1/13

Hill Sprints

800m warmup run

5 sprints, 2 mins rest
5 sprints, 2 mins rest
5 sprints, 2 mins rest
5 sprints, 2 mins rest
5 sprints, 2 mins rest

800m cool down run

Comments:
was 35 degrees Celsius here today, boiling but i got the job done. felt good!


4/1/13
(All contraction focused work)

Hammer Grip Pulldown
10 x 70
10 x 70
10 x 70
8 x 70

Machine Row
10 x 115
10 x 115
10 x 115
10 x 115

Chinups
8
6
6
6

hypers with 5 sec pause ss decline situps
8 ss 15
8 ss 15
8 ss 15
8 ss 15

comments:
nice 45 min session, was really tired this morning but still got the job done...feeling good...

will do some chest power stuff tomoz!

[MassiveKent]

An athlete squats full range of motion squats (I don't have the flexibility...yet)

An athlete clean and presses weight (which I can do but structural imbalances are making it difficult)

I would love to just move heavy weight mate..and I have in the past...but it doesn't equate to anything if u don't have ur imbalances sorted out...



Might do a leg workout tomo morning followed by some hill sprints tomo arvo..we will see

Athletes have some of the most extreme imbalances going around.
There is an added risk to the way they train though.
You would be surprised how far you can push yourself though as long as you obey the fundamentals of lifting safely.

Thought you might like this:

[TheProgressiveOne]

Athletes have some of the most extreme imbalances going around.
There is an added risk to the way they train though.
You would be surprised how far you can push yourself though as long as you obey the fundamentals of lifting safely.

Thought you might like this:

Thank for the video bud...very informative

Will consider what u say..

Where abouts in aus u from?

[Pervy]

Great video.^ Will rep on recharge.

[TheProgressiveOne]

5/1/12

Front squats
3 x 80
3 x 90
3 x 95
3 x 100 (PR)
5 x 80

Glute ham raise (4 secon down, 4 second up)
6
6
6
6
6

Kneeling single leg ham curl ss seated single leg calf push
6 x 35 ss 12 x 90
6 x 35 ss 12 x 90
6 x 35 ss 12 x 90
6 x 35 ss 12 x 90

Kettlebell lunges
20 x 16
20 x 16

Redial work for shoulders

Comments:
How you like that Massivekent
Some heavy ass front squats

They felt so good..always been a big favorite of mine..!

All well off to a pool party now!

[TheProgressiveOne]

7/1/12

Bench
5 x 80 (felt light)
3 x 100
3 x 100
3 x 100
7 x 80 + 10 sec rest + 3 x 80

Incline DB press ss DB curls
10 x 30 ss 10 x 15
8 x 35 ss 10 x 15
6 x 35 ss 10 x 15
6 x 35 ss 10 x 15

Pec deck ss reverse ezbar curls with pause
8 x 82 ss 8 x 30
8 x 82 ss 8 x 30
8 x 82 ss 8 x 30
8 x 82 ss 8 x 30

Push-ups with medicine ball on one side
20
10
20

Comments
Big chest session.
3 x 3 with heavy weight for bench..felt solid as..next week I think 105 for 3...
Got a solid pump for the rest of the workout..smashed a wrap after I was done. Yum

[MassiveKent]

merlin

[TheProgressiveOne]

merlin

I don't get it....?

[MassiveKent]

Mirin

front squatting 2 plates feels good
working in that 1-5 range is fun too.

[TheProgressiveOne]

Mirin

front squatting 2 plates feels good
working in that 1-5 range is fun too.

Yeah it felt good...

Yes it's a lot more fun with the bigger movements...

[TheProgressiveOne]

9/1/12

Push press
5 x 75
3 x 82.5
3 x 82.5
3 x 82.5
5 x 75

DB OHP ss tricep pushdowns
5 x 32.5 ss 10 x 35
5 x 32.5 ss 10 x 35
5 x 32.5 ss 10 x 35
4 x 32.5 ss 10 x 35

DB overhead tricep extension ss HS Shrugs
6 x 15 ss 15 x 140
8 x 15 ss 15 x 140
8 x 15 ss 15 x 140
8 x 15 ss 15 x 140

Rear Delt Machine
8 x 56.5
10 x 49.5
10 x 49.5
10 x 49.5

Comments:
Great Push press, got 3 sets of 3 reps at heavy weight...
other than that, was a fun session
Back is feeling TIGHT as...might jump on the foam roller tonight.

[nwskier]

wha wha wha whhaaaaaaaaaa!!! those presses son!

strong sessions with the heavy push presses and lightish 100kg benching. bring on the 105kg!

[TheProgressiveOne]

Need to get bench to 120
And push presses to 2 plates ASAP!!


10/1/13

HS high row
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80

Weighted chins
10 x bw
4 x 27.5
4 x 27.5
3 x 27.5
8 x bw

DB rows
8 x 35
8 x 35
8 x 35
8 x 35
8 x 35

Hypers ss decline crunches
8 ss 20
8 ss 20
8 ss 20

Comments
Got a good 'pump' today and chins were strong...close to PR territory for those since my broken foot last year...

Really wana do some front squats tomoz mornin before I go away to QLD!

[nwskier]

120 is setting the bar too low I'd say 130 for sure!

QLD for beach holiday? I went to Hamilton two years ago- would LOVE to get back there. just amazing in all regards

and yeah get that 130 this summer - i'll be back in Melb in late May so I can do some 'quality assurance' haha

nice work on the chins - moving some solid weight there too

[TheProgressiveOne]

120 is setting the bar too low I'd say 130 for sure!

QLD for beach holiday? I went to Hamilton two years ago- would LOVE to get back there. just amazing in all regards

and yeah get that 130 this summer - i'll be back in Melb in late May so I can do some 'quality assurance' haha

nice work on the chins - moving some solid weight there too

Tbh I don't really like setting goals...I just like lifting and improving performance on the footy track...

But I'd love to hit 120 x 5 bench...but that could be a couple of years an cycle away hahaha

[nwskier]

Tbh I don't really like setting goals...I just like lifting and improving performance on the footy track...

But I'd love to hit 120 x 5 bench...but that could be a couple of years an cycle away hahaha

meh, goals or not, you got potential and I know you'll be able to hit that by next year for sure if you keep up the training like you've been doing

[scott_donald]

benching is easy... you should easily reach that goal!!!

looking good and consistent lately!!!

[TheProgressiveOne]

Yeah benching is fun...just gotta stay injury free during the footy season

Thanks for the support both of u

[carnage1985]

Personally benching is the toughest exercise to improve weight.

Keep at it broski!!
100kg push press would be sweet!!

Started footy yet?
Went for a run tonight... Ugghhh cardio

[scott_donald]

Yeah benching is fun...just gotta stay injury free during the footy season

Thanks for the support both of u

but its summer!!!