That ****ing sucks bro, ice and heat treat it and get an anti-inflam rub and you'll be good in no time.
Ladder drills I do 3-step, 4-step, hopping, lateral ins and outs, cross-overs and hip twists and then a 5m burst at the end, if you're struggling for ideas on what to do with the ladder just go to youtube and search for ladder routines.
Awesome man, you won't regret it. As far as lifts go I would put all your attention into compound lifts..deadlifts, power cleans, squats etc..but do some light work on your shoulder to add some mass and try and look up some exercises that help keep your shoulders injury free.
From your height and weight listed, you might make for a good linebacker, so work on your first step quickness and lateral movement a lot, trying to keep low and square while you do exercises.
Your coaches will get you on track when you show up and tell you what position they reckon you should play so the best thing you can do is lift heavy and try and get fast on your feet.
My legs will indeed. My core seems to be fine for heavier sets, it starts tiring during high rep ranges though, I think the flexibility work and doing bridges frequently is starting to help me though.
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02-15-2013, 05:07 AM #91
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
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02-17-2013, 03:37 AM #92
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02-17-2013, 05:09 AM #93
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02-17-2013, 05:15 AM #94
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02-17-2013, 06:49 AM #95
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02-18-2013, 12:04 AM #96
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
18/2/13 Monday
5 mins on the bike
Foam rolling
Hip/Shoulder mobility routine
Front Squats;
5x20
5x45
5x55
5x67.5
5x80
5x90
(Had to wait ages for someone to do his 3 sets of quarter squats... wish there were more than 3-4 real gyms in Perth, none are close to me and they all charge hefty prices.)
Bulgarian split squats;
8x25 each hand
6x30 each hand
5x35 each hand
Starting to get to a point where I'm struggling more with holding the dumbell with my bad hand than with the exercise lol, still leaves me with a heart rate through the roof and needing to take big rests between sets.
10 glute kickbacks each leg
2.15 min bridge
3x8 one legged hypers (each leg)
1 min bridge with 20kg on back
45s bridge with 20kg on back
Foam rolling
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02-18-2013, 01:36 AM #97
dam what are the good gyms there... if i do come i will need a gym for a month... seems friend when chatting to her on fb comes up as - subiaca or something like that...
strong FS now... funny was logged out there and ended up looking at some of your first workouts and you really have improved...
just use a BB for the split squats... i do prefer them with a DB but easier with a BB to set up...Sleepy.
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02-18-2013, 04:12 AM #98
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
Ummm I'm not sure about Subiaco lol, I know theres a Fitness First there..which is more of a 5 star hotel than a gym.
These are good gyms I've heard about but are too far from me
http://www.ptcperth.com.au/
http://www.musclepit.com.au/
Thanks mate, I do feel like I'm coming along in my speed, jumping and core strength.
Doing it with a BB could be a pain as there's only really a power rack, no open racks which I can walk in and out of. Theres no boxes or platforms I could fit into the power rack too...Oh well I guess I'm just developing grip strength too.
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02-18-2013, 04:46 AM #99
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02-18-2013, 11:19 PM #100
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
19/2/13 Tuesday
10kg Weighted Vest used for majority of exercises
4x3 Box Jumps
Exercises performed with lateral resistors on
6x12yd Lateral strafing
3x15yd Front stabs
3x15yd Double step back stabs
3x15yd Single step back stabs
4x L-cone drills
Then some work on broad jump technique
Here's the video where I got the exercises for the lateral resistors
http://www.youtube.com/watch?v=DlFVBNZKNYw
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02-20-2013, 12:31 AM #101
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
20/2/13 Wednesday
5 mins on the bike
Foam rolling
Hip/Shoulder Mobility
Front Squats;
5x20
5x45
5x55
5x67.5
5x67.5
Some vague core and lower back exercises while waiting for a mate
Bench Press;
12x20
12x40
10x60
5x80
5x80
5x80
Decided to give bench a go and I can actually do it, although I can't wrap my thumb around the bar on my right hand and the wrist is weak at the moment. I think I'll start benching twice a week now to get back into the swing of things.
3xRope Pulldowns (Triceps)
Probably going to get vicious DOMs tomorrow.
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02-20-2013, 01:36 AM #102
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02-20-2013, 02:25 AM #103
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02-20-2013, 04:23 AM #104
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02-21-2013, 12:37 AM #105
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
21/2/13 Thursday
4x15yd hill sprints
~15x10yd sprints (wanted to work on my starts for the 40yd and my hip drive, took lots of videos and really shows I'm not staying low enough through the first phases of the sprint..will put vids up to be judged in the sports general section later)
3x15yd of Front stabs
3x15yd of Double/Single back stabs
5x15yd of Bounding (A-skips)
All done with 10kg weighted vest on and ankle resistors.
Then a bit of conditioning doing shuttle runs and ladders.
All in 38C degree heat!
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02-21-2013, 01:26 AM #106
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02-21-2013, 02:11 AM #107
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02-21-2013, 10:54 PM #108
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
22/3/13 Friday
Foam rolling
5 mins on the bike
Hip/Shoulder Mobility
Front Squats;
5x20
5x45
5x55
5x67.5
5x80
3x92.5
8x67.5
Super sets of speed pulls and rows
3x5x60kg Speed pulls
3x8x60kg Rows
Super sets of hanging leg raises and russian twists
3xF Russians Twists
3x10 Leg raises
Foam rolling
Good to be doing upper body again, I think next week is time to start Bill Starr's with bench and rows, and see if I can deadlift and power clean.
I think I'll stick with front squats instead of back squats, try and get them up to 140kg this year.
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02-21-2013, 11:40 PM #109
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
Out of curiosity I calculated how many calories I probably eat in a given day, some days its less than this too. I am kind of thinking it's not enough? But I don't want to be putting on too much fat.
Calories in a day
1L full cream milk - 650
3 chicken breasts - 680
1/6th pack of lentils - 200
1/2 cup brown rice - 330
1 Medium sized sweet potato - 160
1 cup of broccoli- 55
2 eggs- 125
1 spoon of peanut butter- 130
1 1/2 cups of oats - 570
1/4 tub of low fat greek yoghurt - 125
1 banana- 105
8 Almonds - 56
3186
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02-22-2013, 02:29 AM #110
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02-22-2013, 04:39 AM #111
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
Yeah I want to be lowering my bf% and gaining muscle. I don't generally count either but that's what I eat without really force feeding myself..any foods you reckon I should throw in there? or should I just drink more milk?
I calculated on a program that takes your bf% and height etc into account and it said with the exercise I'm doing I should eat around 4k calories.
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02-22-2013, 08:07 AM #112
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02-23-2013, 04:01 AM #113
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02-24-2013, 11:02 PM #114
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
25/2/13 Monday
Today was a good day, cast is off and I am lifting and eating big from now.
5 mins bike
Foam Rolling
Hip/ Shoulder Mobility
Front Squats;
5x20
5x47.5
5x57.5
5x70 (Some idiot bumped the bar as I was standing in the middle of the rack about to do my first rep...wrist is sore now - I'm holding the bar properly now)
5x80
5x92.5
Bench;
12x20
5x42.5
5x52.5
5x62.5
5x72.5
5x82.5
Rows;
5x20
5x40
5x50
5x60
5x70
5x80
Bulgarian Split Squats (Dumbells each hand);
5x27.5
5x32.5
5x32.5
10 Glute kickbacks each leg
Superset of;
3x20kg weighted planks and One legged hypers
Foam Rolling
Makes for a long workout, but I loved being able to do upper body again, tried to do some power cleans after the squats but my wrist wasn't liking it.
Will be interesting to see whether eating **** loads will allow me to train 6 days with only 1 rest. I might sacrifice Thursday as a sprint/conditioning day and just do very light cardio, but I'll see how I go first.
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02-25-2013, 01:27 AM #115
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02-25-2013, 01:32 AM #116
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02-25-2013, 11:40 PM #117
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
26/2/13 Tuesday
Morning (fasted):
25 mins on the bike
20 mins walking incline
Early Afternoon:
Warmup/Stretching
4x 15yd Hill sprints
4x20yd sprints
3x15yd Parachute sprints
(Following done with ankle resistors)
3x15yd of Front Stabs
3x15yd of Double Back stabs
6x10yd of Lateral slides
A good day, legs feel good and fresh. Decided I better start trying to do early morning light cardio to keep any fat gain to a minimum, as I have started eating a lot more.
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02-26-2013, 11:57 PM #118
Good stuff bro, jealous of those front squats. As for increasing your bench, there isn't a quick fix to increasing the weight but i've been doing wendlers 5/3/1 for bench and other compound lifts and its been great for me, back in November I was only about 90kg 1RM and now im up to 110kg 1RM. A question about your front squats, have you always had flexibility in your wrists for them? I cant bend my wrists back far enough to bring my elbows up and if i try to do it with crossed arms the bar either chokes me or slips off my delts if im lifting heavy so I dont really bother with them atm. Any tips?
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02-27-2013, 01:28 AM #119
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02-27-2013, 02:56 PM #120
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
Hopefully my bench will go up a bit when I get my grip strength in my right hand back to normal. I'm already following the 5x5 progression which I assume would be similar gains to 5/3/1 but I'll check it out if/when I stall. Impressive gains on your bench though, no doubt.
Front squats I have always had the wrist flexibility for yes. That's strange about it slipping off your delts but then again you look a lot leaner than me so there's less cushion lol. I would do as Scott suggested and try and use proper form on the light warmups then use your straps to wrap around the bar and act as handles.
Didn't work out yesterday guys, and probably won't today as I got gastro/food poisoning..horrible stuff, probably ate about 400 calories and that was all from drinking flat lemonade...time to eat big today and get back into it tomorrow I think.
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