solid stuff... how do the blocks help the rom though???
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Thread: Football training log
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01-19-2013, 02:28 AM #721
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01-19-2013, 05:27 AM #722
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01-19-2013, 05:36 AM #723
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01-19-2013, 05:43 PM #724
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01-20-2013, 01:49 PM #725
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.
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01-21-2013, 01:56 AM #726
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01-21-2013, 02:10 AM #727
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01-21-2013, 03:19 AM #728
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01-21-2013, 10:33 AM #729
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01-22-2013, 01:56 AM #730
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01-22-2013, 03:01 AM #731
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!!Last edited by TheProgressiveOne; 01-22-2013 at 03:18 AM.
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01-22-2013, 03:27 AM #732
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01-22-2013, 03:30 AM #733
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01-22-2013, 03:41 AM #734
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01-22-2013, 11:57 AM #735
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01-22-2013, 01:01 PM #736
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..Last edited by TheProgressiveOne; 01-22-2013 at 01:14 PM.
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01-22-2013, 01:14 PM #737
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???
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01-22-2013, 01:17 PM #738
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01-22-2013, 01:20 PM #739
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01-22-2013, 08:36 PM #740
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01-22-2013, 09:39 PM #741
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01-22-2013, 09:55 PM #742
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01-22-2013, 10:04 PM #743
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01-22-2013, 10:09 PM #744
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01-22-2013, 10:51 PM #745
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01-22-2013, 10:56 PM #746
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.
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01-23-2013, 01:38 AM #747
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01-23-2013, 02:48 AM #748
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...Sleepy.
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01-23-2013, 04:00 AM #749
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01-23-2013, 12:55 PM #750
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!
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