The Australian's American Football Training Log

[JardmanOLB]

1/3/13 Friday

5 mins on the bike
Foam rolling
Hip/Shoulder mobility

Front Squats;
5x20
5x45
5x57.5
5x70
5x80
3x95
8x70

Just love doing front squats now I can bend my wrists.

Bench press;
10x20
5x42.5
5x52.5
5x62.5
5x72.5
3x85
3x85
8x62.5

Rows;
8x40
5x50
5x60
5x70
3x82.5
4x82.5
8x60

Dips;
8
8
8

Superset of dumbbell flies with barbell curls;
3x10 of each

Good workout, still had a lot left in me afterwards but I'll be flipping tires tomorrow which will be a good session. Found out the other day that the Aus Outback team trials might be held on the 31st..so in 30 days, going to change my bench press to trying to add weight every week from my 5RM so that I can at least bench 100kg 5 times by the trials...

[scott_donald]

when is your season dates???

[JardmanOLB]

when is your season dates???

My regular club season starts in October, but the trials for the national team are in 30 days, the camp for the national team is at the end of June and the World Cup is in 2015.

[scott_donald]

My regular club season starts in October, but the trials for the national team are in 30 days, the camp for the national team is at the end of June and the World Cup is in 2015.

certainly doesnt give you a big off season then...

hmmm... what is your plan for the 30 days then so you are peaking for then???

[JardmanOLB]

certainly doesnt give you a big off season then...

hmmm... what is your plan for the 30 days then so you are peaking for then???

Continue with what I'm doing but as mentioned before be a bit more aggressive with bench press progression, will start practicing my form for the broad jump and medicine ball throw. No point trying to lean out for it, if I get invited to the camp in June I'm going to try and lean up before that though.

Anything you could suggest? I'll stop doing full intensity workouts 4-5 days before the trial and just do light cardio and stretching.

[scott_donald]

its a tricky one... everyone reacts differently... i for one need to stay full on close then perform better... others need a long rest...

If there is testing there... practice that...

for your position practice what is the main priority etc... route running... blocking... starts etc...

[JardmanOLB]

its a tricky one... everyone reacts differently... i for one need to stay full on close then perform better... others need a long rest...

If there is testing there... practice that...

for your position practice what is the main priority etc... route running... blocking... starts etc...

Yeah, I think I need 2-3 days and I'll be bounding around. Alright I'll focus on my technique for the specific tests so it's like habit. Do not need to worry about position specific practice as of yet as the testing is only strength and agility, nothing focused on different positions, just athleticism.

[JardmanOLB]

2/3/13 Saturday

Warmup
Foam Rolling

2x1:30 flipping 150kg tire, followed by 8x5kg med ball throws

3x5 Seated jumps

250kg tire flips;
1x8
1x5
1x3 (sprained my lower back)

Was going to do more but got a slight sprain in my back so I stopped to workout another day. I can also nearly touch the rim of my basketball hoop, from a standstill jump, which is a bit higher than 10ft, i don't know my standing reach but at least that kind of means I'm getting a decent vertical.

[SKHorne]

2/3/13 Saturday

Warmup
Foam Rolling

2x1:30 flipping 150kg tire, followed by 8x5kg med ball throws

3x5 Seated jumps

250kg tire flips;
1x8
1x5
1x3 (sprained my lower back)

Was going to do more but got a slight sprain in my back so I stopped to workout another day. I can also nearly touch the rim of my basketball hoop, from a standstill jump, which is a bit higher than 10ft, i don't know my standing reach but at least that kind of means I'm getting a decent vertical.

You go to a gym with a 250kg tire?!?! Im jealous. I feel your pain bro! I sprained my back the other day too. Good verticle! Hopefully you're healthy again soon and good to train

[JardmanOLB]

I have the tires at my house man. You too, I reckon I'll be good for Monday.

[JardmanOLB]

4/3/13 Monday

5 mins on the bike
Foam Rolling
Hip/Shoulder Mobility

Front Squats;
5x20
5x47.5
5x57.5
5x70
5x82.5
5x95

Bench Press;
10x20
6x40
5x60
5x70
5x87.5
3x90
1x95

Rows;
8x20
5x40
5x50
5x60
5x70
5x82.5
5x82.5

Bulgarian Split Squats;
5x30kg each hand
5x30kg
5x30kg

1 min bridge
Foam rolling
Static stretching

Felt wrecked after today, I guess it's because I've finally hit my 5RM, gonna be feeling like this from now on...breaking PR's each week, too keen.

[scott_donald]

just manage the intensity and volume and continue to PR.... thing about doing set programs you can only aim for 5 rep PRs...

close to 100 on bench...

[JardmanOLB]

just manage the intensity and volume and continue to PR.... thing about doing set programs you can only aim for 5 rep PRs...

close to 100 on bench...

Yeah that's true but I think they're good as they give you a bit of purpose with your lifting and you can kind of see where you're going to end up. As you can see I'm playing around with the other lifts but I don't want my legs to burn out since I'm using them at high intensity every day.

Yeah I guess I should be happy putting the 95 up, it was a struggle though, oh well, I have 26 days to sort my bench out.

[JardmanOLB]

5/3/13 Tuesday

Morning:

25 mins on the bike
20 mins walking

Midday:

4x Hill sprints
3x20yd sprints
3x40yd sprints
5xLateral bouncing with quick launch off
3x15yd of Front Stabs
3x15yd of Double Back Stabs

Wasn't feeling it during the sprint session at the park, I had indigestion for some reason and was thinking about uni too much (first day back).

Up bright and early to lift big tomorrow, before uni.

[scott_donald]

what was so bad about uni???

ph well you got the volume in... is the sprints done flat out full recovery or what???

[JardmanOLB]

Nothing was really bad, but this is the year I have to shine if I want to get into a grad program or study a decent post grad degree.

Yeah the sprints were all done after recovering fully, I look like a lazy prick to onlookers but whatever lol

[JardmanOLB]

6/3/13 Wednesday

5 mins on the bike
Foam rolling
Hip/Shoulder Mobility

Back Squats;
10x20
8x40
5x60
5x80
5x100
5x120
5x120

Feeling a lot more flexible, didn't go too heavy because Wednesdays supposed to be light on the squats.

Deadlift;
5x60
5x100
5x120
2x147.5

My grip is ****ed still from lifting tires on Saturday...depressing ****, need to buy some straps.

Push press;
0x20

I wasn't concentrating and drove the bar up into my chin..and slightly chipped a tooth (can't notice it though). It pissed me off so I went and did incline instead lol.

Incline Press;
12x20
8x40
8x50
5x60
5x70
5x70

Front of my right shoulder was hurting for some reason..sigh

Ended the **** workout with some foam rolling.


Another **** workout...Might just do light cardio tomorrow and hopefully have a good one on Friday.

[scott_donald]

i know the crappy feeling workout last week when my lower back was fried!!!

Oh well its an adjustment week - not used to routine etc...

still good squatting in there...

[JardmanOLB]

8/3/13 Friday

Foam rolling
Hip/Shoulder Mobility

Front Squats;
5x20
5x50
5x65
5x82.5
3x97.5
8x75

Bench;
12x20
5x40
5x60
3x80
5x90
3x95
1x100

Rows;
8x40
5x60
5x70
3x90
8x80

3xSuperset of dips until failure with barbell curls

Got nice and low on the front squats, still feeling pretty demotivated with my training though.

Hope your back is on the mend Scott, so you can keep wrecking those RDLs

[scott_donald]

Back is not injured just tired!!! squatting all out 4 times a week is hard on it and i failed after 2 weeks...

solid stuff again... if you are demotivated just get the volume in or even deload then hopefully you will feel better the next week...

[JardmanOLB]

Back is not injured just tired!!! squatting all out 4 times a week is hard on it and i failed after 2 weeks...

solid stuff again... if you are demotivated just get the volume in or even deload then hopefully you will feel better the next week...

Ah that's good then, yes squatting 3-4 times a week is quite a stresser.

I think I'll tough it out for 2 more weeks then de-load before the trials.

[JardmanOLB]

9/3/13 Saturday

Did a bit of a backyard circuit with my girlfriend.

3 sets of

1 minute kicking/punching the boxing bag
5 seated start jumps
Russian twists til failure
8 chest throws of 5kg med ball into the wall
6 Lunge jumps

Didn't flip tires because my lower back is a bit strained.

Today (Sunday) I played flag football which was a good spot of conditioning.

[JardmanOLB]

11/3/13 Monday

5 mins on the bike
Foam Rolling
Hip/Shoulder Mobility

Front squats;
5x20
5x50
5x62.5
5x72.5
5x82.5
5x97.5

Got the last set out fairly easily...got nice and angry with the bar and pumped it out.

Hang cleans;
5x20
5x40
3x60
3x70
3x70
3x70

Getting used to these..tried to do 80 and ****ed it up.

Bench;
10x20
8x40
5x60
5x80
5x92.5
3x97.5
1x102.5

Not a great day on the bench..I think my spotter was helping me a little more than I should need.

Bulgarian split squats (dumbells each hand);
5x32.5
5x32.5
3x37.5

Rows;
5x40
5x60
5x60
5x80
5x85

I was pretty wrecked by now, last set was a bit of a battle.

Ended the session with foam rolling.

At least today I felt better about the workout.

[scott_donald]

what is your clean technique like then???

[JardmanOLB]

Probably poor, haven't been physically instructed how to do them

[scott_donald]

Probably poor, haven't been physically instructed how to do them

vid yourself and i can help... remember to make the bar weightless...

[JardmanOLB]

vid yourself and i can help... remember to make the bar weightless...

Alright I'll try and do it next week, why weightless? I feel my form is worse when it's weightless coz its so effortless to move

[scott_donald]

Alright I'll try and do it next week, why weightless? I feel my form is worse when it's weightless coz its so effortless to move

confused....

[JardmanOLB]

confused....

Well a 20kg bar can basically be brought up in the flick of the rest, I just find it difficult to practice form when it literally requires no hip drive or shrug to get the bar into final position.

13/3/13 Wednesday

Foam rolling
Hip/Shoulder Mobility

Deadlifts;
5x60
5x100
3x120
5x150
3x160

Felt good about these, straps certainly helped with holding the bar (as they should).

Incline Bench;
10x20
8x40
8x60
6x70
4x75
6x75

Prowler (Thought the gym had got this in for good, was very excited...turned out to be one of the PT's and he had just brought it in for the morning);
2x10mx40kg
2x10mx60kg
2x10mx80kg
4x10mx100kg

Was good fun..wish it were there permanently

Foam rolling

2xRussian twists til failure, leg raises, situps

Static stretching


Decided not to squat today, hamstring was pinging a bit and it's only light squats on Wednesdays anyway.

[scott_donald]

yes but o lifts are about getting the body in the right position... those positions load you like a spring... then explode... the 10kg bar of whatever you are doing becomes weightless as it travels up - then you just drop under... easy...

clean pulls etc will help...

i own a prowler and very rarely use it but dam its killer!!!

decent session there... some nice pulling...