Football training log

[TheProgressiveOne]

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

Yeah I agree bro...

Nope, not til 30th...I wanna lose 3kg before it starts slowly leaning out now

Ewww running bro hahaha

@scott: Which is why I'm busting my ass these last few months

[TheProgressiveOne]

10/1/13

Front Squat
3 x 82.5
3 x 92.5
3 x 102.5 (PR)
3 x 82.5
5 x 82.5

GHR with constant tension ss kneeling ham curl
10 ss 12 x 20
10 ss 10 x 20
10 ss 10 x 20
10 ss 10 x 20
10 ss 10 x 20

3 x bicep exercises circuit (Repeat 4 times)
2 x tricep exercises circuit (Repeat 3 times)

Comments:
Good Leg and Arm session....sufficiently wrecked.
got a big day at work, then off to QLD for beach, sun and food!!

[scott_donald]

so jealous of you guys and your heat right now... not loving the Scottish weather right now at all!!! 4C and raining!!!

looking good - what you do for the arms sessions???

[rb80]

Nice front squatting bro.

[TheProgressiveOne]

so jealous of you guys and your heat right now... not loving the Scottish weather right now at all!!! 4C and raining!!!

looking good - what you do for the arms sessions???

Hahaha it's too hot mate

I've been up the coast for the last 3 days...it's been amazing up here but I'm fairly sunburnt

Arms was like

Preacher machine curls ss reverse eZbar curls (with pause) ss standing cable front double bicep ones

And then overhead barbell tricep extensions ss tricep dips

Thanks @ rb80, getting there

[nwskier]

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

looking good and consistent lately!!!

haha so says the guy that reps 150-170kg with ease! lol

10/1/13

Front Squat
3 x 82.5
3 x 92.5
3 x 102.5 (PR)
3 x 82.5
5 x 82.5

got a big day at work, then off to QLD for beach, sun and food!!

Nice PR!! jelly of the QLD beach break (it's -10F here now, but fortunately the skiing has been good!)

Random hotel session with 1 piece of equipment lol

Ha! I'm a total gym snob when it comes to hotels - always trying to plan on where i'm staying as to proximity to a decent gym (or in rare case, hotel has quality gym). but yeah a number of times a year have to make do with the equipment available. Last year ended up having a pretty sick workout with a tiny hotel gym and only 3 pieces of machines and pullup bar. worst case, it makes you change up your workouts!

btw new avi? dam mate you packed on some size and cuts. solid work.

[TheProgressiveOne]

13/1/13

Random hotel session with 1 piece of equipment lol

6 x Circuit of:
Chest press ss lat pulldowns ss machine rows ss push-ups

Did 8-20 reps of everything!

Comments:
Good session for a little gym lol...took about 30 minutes and I was sweating my ass off...

Just goes to show u don't necessarily need free weights and everything all the time to get where you wanna go..sometimes u just gotta make do...

[mckenna12]

did you end up doing an eating challenge in syd just before xmas?

[TheProgressiveOne]

did you end up doing an eating challenge in syd just before xmas?

No I didn't...we only stayed for about 1 hour in sydney...

[TheProgressiveOne]

15/1/12

Bb bench
5 x 80
5 x 90
5 x 95
4 x 100
10 x 85

DB row
5 x 35
5 x 35
5 x 37.5
5 x 40

DB incline press
8 x 37.5
6 x 37.5
8 x 35

Lat pulldowns
10 x 80
10 x 70
10 x 60

Machine flyes
10 x 75
10 x 75
100 rep drop set with heaps of weights!

Rear delt fly
8 x 54
8 x 54
10 x 47

Comments
Massive session. I wasn't going to workout as I was really tired and only had 4 hours sleep!
My mate asked me if I wanted to do chest and back...

i said I was too tired, got in my car and then I thought fuk it I'm here now!

Smashed the above so I was really happy!

[scott_donald]

i love those session when you shouldn't and things just click...

[TheProgressiveOne]

i love those session when you shouldn't and things just click...

Fuk yeah....


16/1/13

Front Squats
3 x 80
3 x 90
3 x 97.5
3 x 105
3 x 80

ATG fronts
3 x 80
3 x 80
3 x 80

Constant tension GHR ss kneeling ham curl
12 ss 8 x 25
10 ss 8 x 25
10 ss 8 x 25
10 ss 8 x 25
10 ss 8 x 25

Seat calf raise ss 8 inch poliquin step up
10 x 40
10 x 40 ss 10 x 20
10 x 40 ss 10 x 20
10 x 40 ss 10 x 20
10 x 40

Comments:
Massive session only 14 hours after yesterday awesome session!
Front squats continue to rise, didnt feel too too heavy...

Probly do some shoulders and arms tomo morning..!

[carnage1985]

ATG front squats are the best.

Solid work bro

[scott_donald]

loving the squatting... awesome stuff...

why not do them all ATG though???

[TheProgressiveOne]

ATG front squats are the best.

Solid work bro

Thanks bro

@scott: can't go as heavy..I like to smash some heavy first, then go into some ATG stuff

[scott_donald]

Thanks bro

@scott: can't go as heavy..I like to smash some heavy first, then go into some ATG stuff

one thing i have learnt from my training is -

ATG squats > weight

rather progress slowly with them and use the hip/ass in them than use lots of weight and only go to parallel... i changed my entire squatting...

[TheProgressiveOne]

one thing i have learnt from my training is -

ATG squats > weight

rather progress slowly with them and use the hip/ass in them than use lots of weight and only go to parallel... i changed my entire squatting...

What about a combination of both.....

[scott_donald]

What about a combination of both.....

see i have often thought about this...

for me in the past i squatting 250kg sitting back wide stance... then tried ATG and massive fail i had nothing from the bottom... the hips, the glute interaction with the hammies... then i worked at a gym training some top quality american athletes... ATG is the way to go... all the extra weight parallel does is help your lockout in the squat... so as an athlete i would only recommend parallel - unless there is an underlying problem that affects full motion...

its humbling and i have been battling it for a few years now... but i will continue...

[TheProgressiveOne]

its humbling and i have been battling it for a few years now... but i will continue...

Hmm true...maybe ill drop it back down.
Mobility is my issue (need to do a lot of mobility work)

[carnage1985]

loving the squatting... awesome stuff...

why not do them all ATG though???

one thing i have learnt from my training is -

ATG squats > weight

rather progress slowly with them and use the hip/ass in them than use lots of weight and only go to parallel... i changed my entire squatting...

^^^ agree on this bro.

I do every squat ATG or at least to the limit of my flexability.
Actually I think I might be doing them a bit wrong as i 'bounce' out of a squat at bottom of hole.
I actually find it harder to stop at parallel....

[scott_donald]

^^^ agree on this bro.

I do every squat ATG or at least to the limit of my flexability.
Actually I think I might be doing them a bit wrong as i 'bounce' out of a squat at bottom of hole.
I actually find it harder to stop at parallel....

bounce is fine... i am the same now... i still have all the strength past parallel but just doesnt feel natural now...

here is some good rep squatting...

[WillNotBreak]

bounce is fine... i am the same now... i still have all the strength past parallel but just doesnt feel natural now...

here is some good rep squatting...

[youtube]NBBE6Sdbuec[/yoube]

You really get an idea of how weak you are when you see real lifters lift.... Guy my weight squatting 165kg like its nothin

105kg guy damn near speed repping 200kg!!!

[TheProgressiveOne]

Cool video!

Probly why u should use collars @5:08 lol!!

I might do some light ATG squats tomoz...really feel like doing some now...

17/1/13

Preacher curls
15 x 85
15 x 85
15 x 85
15 x 85

Tricep extension machine
12 x 25
10 x 30
10 x 35
12 x 35

Ezbar curls
6 x 40
6 x 40
8 x 40
5 x 45 + 2 x 40

Reverse rope pulldowns
20 x 25
15 x 30
20 x 30
20 x 30

Tricep dips ss hammer curls
12 x 80 ss 6 x 25
10 x 100 ss 5 x 25

Tricep dips ss DB zottman curls
10 x 100 ss 5 x 16.5
12 x 100 ss 6 x 15

Comments
Quick session for an ego boost...
Two more weeks until training starts back up for footy!

Need to do some mobility work Saturday morning!

[scott_donald]

what is the plan for footy training???

we have two aussies here both very keen footy players and they are asking for training for footy...

[carnage1985]

bounce is fine... i am the same now... i still have all the strength past parallel but just doesnt feel natural now...

here is some good rep squatting...

looks like a cool gym.
great tunes for first squatter!!

first guy you can see HUGE hammys/glutes.
second guy had fantastic shoulder flexability as his grip is to close with no bend in wrist (my weakness)
the chicks are clearly more flexible throughout ROM

and LOL at the close call on collars.

chec this guy out

[TheProgressiveOne]

what is the plan for footy training???

we have two aussies here both very keen footy players and they are asking for training for footy...

Not too sure just yet!

Will still be working out a fair bit but will drop it back to 3-4 days a week, will also be runnin twice a week...

As for a program I have someone that writes them for me.

[bennuk]

What about a combination of both.....

That

[scott_donald]

Not too sure just yet!

Will still be working out a fair bit but will drop it back to 3-4 days a week, will also be runnin twice a week...

As for a program I have someone that writes them for me.

easy then...

i would love to play a game of footy...

funny teaching the two boys here how to pass a rugby bal...

[TheProgressiveOne]

easy then...

i would love to play a game of footy...

funny teaching the two boys here how to pass a rugby bal...

Yeah it shoul be good...

[TheProgressiveOne]

19/1/13

Front squats
3 x 80
3 x 80

ATG fronts wit feet on blocks (increase ROM)
5 x 80
5 x 80
5 x 80
5 x 85
5 x 85
2 x 100

GHR (constant tension) ss kneeling ham raise
12 ss 9 x 25
10 ss 9 x 25
10 ss 9 x 25
10 ss 9 x 25
10 ss 9 x 25

Single leg Seat calf push (no rest, just switching legs)
15 x 80
15 x 80
15 x 80
15 x 80
15 x 80

Comments
Another session where I didnt really want to do it...bit got it done and was glad...
Rest day needed for sure tomoz...