Alright I'll record both weightless and a working set.
Does your prowler run smoothly on grass at the park?
14/3/13 Thursday
4x 10yd hill sprints
4x20yd sprints
6x L-cone drill
6x Pro agility (5,10,5)
10x40yd (20-30sec rest in between)
Decent session, felt a bit cumbersome on the agilities because my back is tight and sore from the deadlifts. Decided to make sure I could do the 10x40yd for the testing at the end of the month and it went well. It was absolutely bucketing down while I was training.
Finally get to front squat 2plate tomorrow..pretty excited. Just over two weeks until the trials...
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03-14-2013, 02:17 AM #151
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
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03-15-2013, 01:35 AM #152
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
15/3/13 Friday
5 mins on the bike
Foam rolling
Hip/Shoulder Mobility
Front Squats;
5x20
5x50
5x65
5x75
3x85
3x100
8x75
Bloody tiring.
Bench;
12x20
10x40
8x60
5x80
5x90
3x95
3x95
I'm finding bench so difficult..even 80 feels so heavy
Row;
8x40
5x60
5x75
4x87.5
8x75
Arnold Press (dumbells);
12x15kg
6x20kg
5x20kg
10x15kg
Dips; 3x8
Incline Dumbell Press;
10x20
8x27.5
6x27.5
8x20
Supersetted with 12.5kg dumbells curls (slow and steady)
3x Vertical cable flies ss with light lat pulldowns
Foam Rolling and Static Stretching
Quite a lot of volume in this session, was good and tired by the end...I think it is nearly time for a de-load week as my right hamstring is beginning to feel a bit iffy.
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03-15-2013, 09:46 AM #153
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03-17-2013, 08:14 PM #154
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
17/3/13 Sunday
Hip Mobility
3x20yd sprints
3x40yd sprints
5x L-cone drills
6x Pro agility (5,10,5)
Route running (mate was throwing)
Backwards pedalling and intercepting (LB work)
18/3/13 Monday
5 mins on the bike
Foam rolling
Hip/Shoulder mobility
Front squats;
5x20
5x50
5x65
5x75
5x85
5x100
The last 2 reps on 100kg were a battle but I got there.
Power cleans;
5x20
3x60
3x70
2x80
1x80
Wanted to do 3x80 on those last 2 sets but wasn't generating enough power.
Dumbell Bench Press;
8x20kg
8x30kg
5x40kg
5x40kg
8x30kg
Didn't feel like doing BB bench
Rack pulls (?) instead of rows;
8x20
8x60
6x80
6x100
5x120
4x130
Basically set the bar on supports at about knee height and through my hips forward and shrugged up - trying to be explosive.
Bulgarian split squats;
5x37.5 each hand
4x37.5
3x37.5
Foam rolling
Static stretching
My traps are dead at the moment from all the vertical pulling, mondays are always the workouts that fry me the most.
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03-18-2013, 01:32 AM #155
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03-18-2013, 02:55 AM #156
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03-18-2013, 10:06 PM #157
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03-20-2013, 09:06 PM #158
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
21/3/13 Wednesday
5 mins on the bike
Shoulder Mobility
OHP;
10x20
8x40
8x50
5x60
3x60
4x60
Not sure why I fail so hard at any upper body pressing..
Arnold Press;
10x15's
8x20
8x20
7x20
Chest Press Machine;
3x8 80kg
Lat pull down ss with Vertical cable flies;
3x12 on each
3xCircuit of Turkish get-ups (10kg), Russian twists and push ups on a bosu ball.
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03-21-2013, 02:40 AM #159
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03-21-2013, 11:17 PM #160
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
Will do next wednesday, cheers.
22/3/13 Friday
5 mins on the bike
Foam rolling
Hip/Shoulder Mobility
Front squats;
5x20
5x50
5x65
5x77.5
3x90
3x102.5
8x80
Too easy.
Dumbell bench press;
10x20
8x30
7x40
5x40
8x30
Rack pulls;
10x20
8x60
8x80
5x100
5x100
Dips; 3x8
Arnold Press ss Dumbell curls 3x8
Various core exercises that were recommended in one of the current posts in the general sports section.
Gonna go light this week, in preparation for the trial in 9 days.
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03-22-2013, 04:08 AM #161
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03-24-2013, 06:31 PM #162
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03-25-2013, 09:11 PM #163
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03-26-2013, 01:44 AM #164
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04-15-2013, 01:07 PM #165
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