24/1/13
Split squats
8 x 40
10 x 40
8 x 50
8 x 50 (easy)
Lying single leg ham curl
10 x 25
10 x 25
10 x 25
10 x 25
DB lunges
5 x 32.5
5 x 32.5
5 x 32.5
5 x 32.5
GHR constant tension
12
10
12
12
Single leg calf push (no rest, just switch legs)
16 x 80
16 x 80
16 x 80
16 x 80
16 x 80
Cardio: 30 min walk (leaning up for an event this weekend)
Comments
Good session, legs feeling good...could feel hips working hard and hammies feeling great and strong on the GHR..
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Thread: Football training log
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01-23-2013, 12:58 PM #751
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01-23-2013, 01:43 PM #752
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01-23-2013, 02:26 PM #753
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01-23-2013, 10:23 PM #754
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01-24-2013, 12:54 AM #755
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01-24-2013, 01:42 AM #756
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01-24-2013, 01:59 AM #757
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01-24-2013, 05:31 AM #758
now i want you to jump of a cliff
On the issue of single leg work i agree it shouldnt be a major focus year round but if you havent done them for a while then they can provide a good assessment of where youre at. Adding 50lbs to your front squat in the next six months is still your long term focus but for the next month you need to weed out the little problems which might be holding you back in the long run..
I would write a better explanation but I cant be bothered finding all the right words and putting them together and ****.. I think the article I linked sums it up well.
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01-25-2013, 05:12 AM #759
I do appreciate ur help bro...^^ thanx heaps
25/1/13
Push press
5 x 60
3 x 80
3 x 85 (PR)
2 x 90 (massive PR)
4 x 80
8 x 60
DB OHP
6 x 32.5
3 x 35
5 x 32.5
4 x 32.5
HS shrugs
15 x 120
10 x 160
10 x 160
10 x 170
DB curls ss tricep pushdowns
8 x 17.5 ss 8 x 40
8 x 17.5 ss 8 x 40
8 x 17.5 ss 8 x 40
8 x 17.5 ss 8 x 40
Preacher bicep ss machine tri extension
10 x 125 ss 10 x 25
8 x 125 ss 8 x 35
6 x 125 ss 8 x 35
8 x 125 ss 10 x 35
Comments:
Not a bad session...stoked to have ripped a new PR on push press...can't wait to have two plates either sideLast edited by TheProgressiveOne; 01-25-2013 at 05:32 AM.
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01-25-2013, 07:50 AM #760
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01-25-2013, 12:54 PM #761
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01-29-2013, 10:32 AM #762
Slow updates!
26/1/13
Hammer pull-ups ss dips
10 ss 10
8 ss 10
6 ss 10
6 ss 10
6 ss 10
1 arm cable crossover
Can't remember weight but did 3 sets of 8
Close grip cable row
10 x 60
10 x 60
10 x 60
10 x 60
Comments
Small pump up session, felt good
28/1/13
Hammies and upper back
Deadlifts
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60
Chin-ups
8
6 x 20
6 x 20
5 x 20
4 x 27.5
Single leg lying ham curl
8 x 25
7 x 25
7 x 25
8 x 25
Close grip rope rows
12 x 70
8 x 110
8 x 110
Hypers with pause
10
10
10
Kettlebell sumo squats
10 x 16
12 x 16
14 x 16
Comments
Great session, was tired at the end...deadlifts I am currently working on as advised by my friend and poliquin qualified trainer, Mark Ottobre.
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01-29-2013, 01:51 PM #763
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01-29-2013, 02:05 PM #764
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01-29-2013, 03:15 PM #765
o rly???
https://forum.bodybuilding.com/showthread.php?t=151470073
prove it
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01-29-2013, 03:46 PM #766
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01-29-2013, 04:07 PM #767
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01-29-2013, 04:16 PM #768
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01-29-2013, 04:22 PM #769
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01-29-2013, 04:24 PM #770
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01-29-2013, 04:27 PM #771
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01-29-2013, 04:29 PM #772
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01-29-2013, 04:36 PM #773
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01-29-2013, 04:40 PM #774
I'm gonna train it as I have neglected it.
weak OHP is weak.
hmmm new job....
I'll give it a month before I make a proper analysis but at this stage it isn't exactly what I want.
Good coin, but abit of upselling whereas before the work was there and I managed it.
Here I have to win my own work and their isn't much of a system.
Plus I'm lonely I'm by myself and the other 3 in my office I have ZERO in common with.
Me aged 27, them all 50+
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01-29-2013, 10:48 PM #775
Nice bro. Your deadlift has reached freaky levels..cannot believe it!!
Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...
I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...
I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..!
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01-29-2013, 11:22 PM #776
I did single 80kg OHP last week.... That thread though, wtf?! First page vid of like 120kg
I hate this place!#61
* The opinions of this salty dog are out of bitterness and spite, no matter the advice given the bottom line is that you should turn the other direction and walk away from law enforcement. Also change your criminal justice major or I will punch your face.
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01-30-2013, 01:34 AM #777
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01-30-2013, 01:35 AM #778
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01-30-2013, 01:48 AM #779
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01-30-2013, 01:53 AM #780
Weekend of volunteer work for my boss (didnt know he was going to be my boss)
Took initiative and helped design a position for me in the company.
Took a risk and quit a job and life I didnt want.
I have now given 100% and pledged my loyalty to the business...
@carnage: top effort mate...good dedication!
Was it a grinder?
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