Football training log

[TheProgressiveOne]

Considering all the footie games and training, I'd say you've been doing a solid job based on the last couple workouts

and yeah, I need to start compiling a list of my favourite coffee spots in AUS. I'd definitely put The Mailing Room up there, but Cafe Republic has just a cool street scene and people watching. Oh, and the food there is damn good too (and pretty cheap). Nice place for lunch or apres work date, IMO

Now if I could only get someone to serve me a proper strong Cap in the States, I'd be set! (brb, moving back to seattle, lol)

Awesome, yeah the street scene of Melbournes coffee shops is second to none!

As far as my lifting goes, yeah been doing a variety of training, intensity, heavy, low volume, high volume. Just totally mixing it up!

Got 7 more weeks of footy then time to really hit the gym

[nwskier]

Awesome, yeah the street scene of Melbournes coffee shops is second to none!

As far as my lifting goes, yeah been doing a variety of training, intensity, heavy, low volume, high volume. Just totally mixing it up!

Got 7 more weeks of footy then time to really hit the gym

Nice. Nice.

Will be expecting some solid gains when it's off season. Keep on keeping on in the mean time.

and yeah, Melbourne coffee reminds me of Seattle. So spoiled! I you're near Canterbury, check out The Mailing Room. But yeah that Cafe Republic is legit. I have clients now referencing me by it- cause I've met up with 3 of them there for breakie and lunch. haha

oh, had dinner for 2nd time at FOG in Prahan. Love that place. Tue is taco night (legit, actually fine dining, lol). Great place to take a lady friend. I can't wait to go back there next May. It's swanky, but has a varied price point so you can either spend a lot or just enough. The atmosphere is pretty vibrant too (and a pretty nice 'talent' crowd) to oogle at as well

[scott_donald]

solid stuff...

i did tell you if you dont try and lift heavy you would loose strength...

i am trying to be careful whilst here... minimal sessions but trying to keep them quality...

[TheProgressiveOne]

@nwskier: very cool, I'll check it out!

solid stuff...

i did tell you if you dont try and lift heavy you would loose strength...

i am trying to be careful whilst here... minimal sessions but trying to keep them quality...

My strength has maintained fairly well...

Where r u??

[scott_donald]

@nwskier: very cool, I'll check it out!



My strength has maintained fairly well...

Where r u??

right now sitting on the couch watching the golf channel...

in canada... on vacation for 4 and a half weeks... head down to Texas in a week or so...

[TheProgressiveOne]

right now sitting on the couch watching the golf channel...

in canada... on vacation for 4 and a half weeks... head down to Texas in a week or so...

Oh very nice...good job for lifting n staying active!

What happened to Australia?

[scott_donald]

Oh very nice...good job for lifting n staying active!

What happened to Australia?

budget - always had to come here for a wedding...

canada - then aus
canada - then Texas
Canada - then home

had to go with the middle expensive trip!!!

i am even playing a bit of a game of rugby tomorrow night... have to stay active... 2 weights but will try and run often from now on... felling fat!!!

[TheProgressiveOne]

budget - always had to come here for a wedding...

canada - then aus
canada - then Texas
Canada - then home

had to go with the middle expensive trip!!!

i am even playing a bit of a game of rugby tomorrow night... have to stay active... 2 weights but will try and run often from now on... felling fat!!!

Yeah u gotta stay active...
And u made the right choice bro

How r ur food choices over there?

[scott_donald]

Yeah u gotta stay active...
And u made the right choice bro

How r ur food choices over there?

just normal north american food... lots of it... so full from lunch five hours ago!!! wings then burger!!!

[TheProgressiveOne]

just normal north american food... lots of it... so full from lunch five hours ago!!! wings then burger!!!

No wonder u feel fat hehe

[TheProgressiveOne]

9/7/13 - Football training

10/7/13

Romanian Deads
6 x 80
5 x 90
5 x 100
5 x 110
5 x 110
5 x 110

Front Squats ss Glute Ham Raise
3 x 80 ss 12
3 x 80 ss 15
3 x 85 ss 12

Box Jumps (Medium Box)
5
5
5
5

Comments
Short session but used quality movements. Box jumps were put in there to keep explosiveness.
Will do some bench and stuff tomoz.

[TheProgressiveOne]

10/7/13

Had an hour free so I hit up the weight room

Incline bench
5 x 60
5 x 80
3 x 90
3 x 90

Incline Bench ss Dips
12 x 60 ss 8
8 x 60 ss 8
10 x 60 ss 8

WG pull-ups ss DB row
12 ss 10 x 30 (chin-ups for this set)
8 ss 10 x 30
6 ss 10 x 30
8 ss 10 x 30

Side chest pushing on HS machine
12 x 20
12 x 20
15 x 20

HS hi row
10 x 80
10 x 80
10 x 80

Decline sit-ups
15
15
15
15
15
15
15

Comments
Incline bench feeling strong as lately!
Speed work after felt good

[TheProgressiveOne]

11/7/13
Football training

13/7/13
Football match
Played ok, took some big bumps, very sore

14/7/13
Beach session
2° outside, water was even colder!

[TheProgressiveOne]

Bench
9 x 80
3 x 90
6 x 90 (PR i think)

Speed bench ss horizontal row
16 x 60 ss 12 x 40
12 x 60 ss 12 x 40
12 x 60 ss 12 x 40

WG Pull-ups ss seated rope rows
8 ss 6 x 80
8 ss 6 x 60
6 ss 8 x 60
6 ss 8 x 60

Bb Ohp ss hypers ss decline sit-ups
12 x 40 ss 10 ss 20
12 x 40 ss 10 ss 20
12 x 40 ss 10 ss 20
12 x 40 ss 10 ss 20

Comments
Damn I was sore from football, got the work done here

Bench - was happy with 3 x 90, went to do something n got pissed off, came back and went agro

Ohp - more about fast movement than weight

[scott_donald]

was it the cricket that pissed you off...

nice PR there...

[TheProgressiveOne]

was it the cricket that pissed you off...

nice PR there...

No I went to get a bandaid and the first aid kit got jammed, terrible spot for it and it took longer than it should have because of someone else's incompetence

Therefore I wasted my time, which I hate doing in the gym, therefore I was pissed

It's not an overall PR, but during football season it is!

[TheProgressiveOne]

16/7/13

Football training - in the pool

Comments
I'm not that good in the pool (except free style) was a good session though and worked hard

[TheProgressiveOne]

17/7/13

Circuit

10 x 60kg speed deads
10 x 30kg rows
10 x 30kg OHP
8 x hammer pull-ups
20 x 15kg DB presses
12 x Box jumps
5 x 15kg db clean and press
12 x push-ups
20 x jumping pull-ups
10 x 15kg DB swings

10 x 90kg speed deads
12 x 30kg rows
12 x 30kg OHP
6 x hammer pull-ups
20 x 15kg DB presses
12 x Box jumps
8 x 15kg db clean and press
12 x push-ups
20 x jumping pull-ups
10 x 15kg DB swings

10 x 90kg speed deads
12 x 30kg rows
12 x 30kg OHP
6 x hammer pull-ups
20 x 15kg DB presses
12 x Box jumps
8 x 15kg db clean and press
12 x push-ups
20 x jumping pull-ups
10 x 15kg DB swings

10 x 90kg speed deads
12 x 30kg rows
12 x 30kg OHP
6 x hammer pull-ups
20 x 15kg DB presses
12 x Box jumps
8 x 15kg db clean and press
12 x push-ups
20 x jumping pull-ups
10 x 15kg DB swings

Comments
Dang couldn't breathe after this stuff..only took 35mins

Kept things really explosive for the most part

Will do a legs workout tonight!!

[TheProgressiveOne]

17/7/13

Front squats
3 x 82.5
3 x 82.5
3 x 82.5

Speed front squats ss single leg box jump (below knee)
5 x 60 ss 6
5 x 60 ss 6
5 x 60 ss 7
5 x 60 ss 8

Single leg Romanian deads ss poliquin step up ss kneeling ham curl
10 x 10 ss 8 x 20
10 x 10 ss 8 x 20 ss 8 x 30
10 x 10 ss 8 x 20 ss 8 x 30
10 x 10 ss 8 x 20 ss 8 x 30

GHR ss rope pull thru's
6 ss 12 x 40
6 ss 12 x 40
6 ss 12 x 40
6 ss 12 x 40

Comments
Front squats - felt good but heavy

First time doin rope pull thru's in a while, felt good

No football this week so heavy chest and back workout tomoz

[scott_donald]

how you like doing the speed worker after the heavy work???

[TheProgressiveOne]

how you like doing the speed worker after the heavy work???

Yeah it was cool as..don't mind it at all

[TheProgressiveOne]

18/7/13

Football training
Short night with a few skills
4 x 400m sprints at the end

Comments
Team only did 3 sprints, I wasn't satisfied so did another! No one else wanted to go!

19/7/13

Incline press
3 x 60
3 x 60
5 x 80
2.5 x 90

Incline press ss db flyes
13 x 60 ss 6 x 15
10 x 60 ss 6 x 15
12 x 60 ss 6 x 15

HS side chest
8 x 20
10 x 25
10 x 25

Push press ss rear delt machine
12 x 40 ss 10 x 47
5 x 60 ss 10 x 47
3 x 70 ss 10 x 47
3 x 70 ss 10 x 47

Hanging leg raises
12
12
12
12

Comments
Incline presses - Was not feeling the heavy weight at all, failed after the second rep lol...did speed work instead.

Push press - felt real good..embraced some anger ha

[TheProgressiveOne]

19/7/13

Swimming sprints
24 laps (10 were sprints)

20/7/13

Deads
3 x 100
1 x 155
1 x 155
2 x 165
2 x 165

Seat cable row ss machine preacher curl ss standing cable bicep flex
12 x 120 ss 12 x 30
8 x 150 ss 12 x 30
6 x 180 ss 10 x 30 ss 8 x 15
6 x 180 ss 8 x 30 ss 8 x 15

Wg Pull-ups ss weighted hypers
8 ss 10
8 ss 10 x 10
6 ss 10 x 10
6 ss 10 x 10

Comments
Great session, deads felt strong!

Cable row was good

Bit of bicepssssss

[TheProgressiveOne]

Front squats ss kneeling ham curl
5 x 60 ss 10 x 20
3 x 85 ss 10 x 30
3 x 85 ss 10 x 32.5
3 x 85 ss 10 x 32.5

Single leg split squats ss Romanians
10 x 25 ss 6 x 60
10 x 25 ss 6 x 60
8 x 30 ss 6 x 60
8 x 30 ss 6 x 60

Poliquin squat (7 inch)
10 x 20
10 x 20
10 x 20

Comments
Monday morning legs..

Front squats - up 2.5kg and same reps

Split squats - went really deep and got a good stretch

[TheProgressiveOne]

23/7/13

Swimming laps and stuff, wasn't too hard. 50 mins

24/7/13

BB Shoulder press
5 x 40
5 x 60
4 x 60

Push press ss shoulder flexibility work
3 x 70 ss done
0 x 75
3 x 70 ss done
3 x 70 ss done

Speed OHP ss trap 3 shoulder prehab
15 x 40 ss 3 x 10
10 x 40 ss 3 x 10
10 x 40 ss 3 x 10

Comments
30 minute shoulder workout with just pressing

Was feeling the push presses today, they were awesome.

[TheProgressiveOne]

26/7/13

Close grip cable row
12 x 80
10 x 100
10 x 120
10 x 120
10 x 120

Pullups
8
8
6
6

Pin loaded back row ss hypers
10 x 100 ss 10
10 x 130 ss 10
10 x 130 ss 10
10 x 130 ss 10

DB Row
10 x 32.5
10 x 32.5
10 x 32.5
10 x 32.5

Comments
didnt really need to lift today, but felt like doing something, very bodybuilding oriented but the idea was just to get some blood in the muscles!

[TheProgressiveOne]

Forgot to log workouts but exercises were as follows

27/7/13
Football game


29/7/13
Front squats
3 x 85
3 x 85
3 x 85

One leg box jumps
Romanian deads
50 rep leg press
Poliquin squat

Comments
Fronts felt strong and was physiced up for them!

Everything else was good too

[TheProgressiveOne]

30/7/13 - football training

31/7/13

Close grip cable row
12 x 80
10 x 100
8 x 100
6 x 120
6 x 120
6 x 120

Deads
3 x 120
3 x 140
2 x 160

Close grip incline bench
5 x 60
5 x 80
4 x 80
2 x 90

Speed incline bench ss horizontal row
16 x 60 ss 10 x 100
10 x 60 ss 10 x 100
10 x 60 ss 10 x 100

Comments
Good all around body session
Deads felt weak, so didn't push it
Everything else felt ok..nothing amazing tho!

[TheProgressiveOne]

1/8/13

Front squats
5 x 60
3 x 80

Box squats
5 x 60
4 x 100
4 x 100

Sumo deads
8 x 50
8 x 70
8 x 70
8 x 90
10 x 90

Exercise Ball hamstring curls ss glute bridges
10 ss 10
10 ss 10 x 20kg
10 ss 10 x 20kg

Box jump overs ss long jumps
50 cm x 10 ss 8
50 cm x 10 ss 8
50 cm x 10 ss 8

1/8/13
Football Training

[TheProgressiveOne]

3/8/13
Football match

Played good, kicked a goal