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  1. #1
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    ballzofpeaze training log

    'allo mates.

    I've been playing australian football for the last 3 years and have decided to take a break for this season.

    My goals are to:

    Compete in my first powerlifting competition

    &

    Make a return to track and field racing (sprints).

    My current lifts:

    240kg DL
    125kg Bench
    185kg Squat
    150kg Front squat

    I am currently 89kg. I've travelled America and Japan over the last three and a half months; and it's pretty much just been a monstrous bender. So, I'm in the worse shape of my life.

    I hope to make my first entry into my training blog tomorrow.

    I plan to split my week up into 3 running sessions and 3 gym sessions.

    Monday: Speed Endurance + core (emphasis on shoulder stability)
    Tuesday: Lower body weights
    Wednesday: Upper body weights
    Thursday: Acceleration + plyos (may also join a basketball league and play this night too)
    Friday: Full body weights (dynamic)
    Saturday: Conditioning (running, pushing VO2)
    Sunday: Rest + maybe core.

    For the first 8 weeks, big emphasis on core (glute activation, shoulder stabilisation) as well as conditioning in order to lose weight (prowlers, farmers walks, battle ropes, med balls etc). I want to get down to 80-81kg which will be the lightest i've been in two years.

    Yiew.
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  2. #2
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Warm up

    2 x 4 minute 'VO2 squares'

    5 x Over the back medball throw
    5 x Front med ball throw
    5 x Med Ball slam into keg toss

    This session will become much much longer at some point, but I am just out of that out of shape right now.

    Felt good to be back moving.
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  3. #3
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Rest day

    4 sets of chins (8,8,8,5)
    5 x 10 banded glute bridge
    3 x 5 hamstring nordics
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  4. #4
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Hamstrings + glutes were tight AF after those nordics and thrusts.

    Warm up

    3 x ~150m (not overly concerned with specific distance, just require the conditioning, effort & intensity) on walk back + 1 min recov.

    20 x hip touches
    1 min x plank
    30 seconds side planks

    Again, this is a session that will dramatically increase but I was on the verge of vomiting from this lol.
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  5. #5
    Banned ChalmersFan's Avatar
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    When you going to Japan again brah?
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  6. #6
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Originally Posted by ChalmersFan View Post
    When you going to Japan again brah?
    i was there from the 28th Jan - 13th Feb mate.

    already homeskies.
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  7. #7
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Tuesday 16th feb

    warm up

    3 x 8 each side 12kgKB Single leg RDL (SLRDL)

    3 x (6 x 10kgKB each hand jump squat + straight into 3 x max vertical efforts)

    4 x 6, 60kg deadlifts - 2 min rest

    3 x 8, 60kg front squats (3 second eccentric + one second pause) - 1.5 min rest

    3 x (5 x pistol box squat, 5 x bulgarian, 5 x double step up with 2x8kg KB) - 1.5 min rest

    5 x 8 Med ball slam (15 seconds rest)

    3 x 5 Hamstring nordics (8 second eccentric)
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  8. #8
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    warm up

    2 x 10 face down shoulder press - 4kg DBs

    5 x 4 Bench press - 80kg - 1.5 min rest

    3 x 8 neutral grip chin up - 1 min rest

    3 x 12 T-bar row - 30kg + bar - 1.5 min rest

    3 x 15 close grip bench press - 50kg - 1.5 min rest

    3 x 10 DB row - 22.5kg - 1.5 min rest

    3 x 15 seated row - 20kg plates each side - 1 min rest

    3 x 15 DB floor press - 12.5kg - 1 min rest

    3 x (12 face pulls superset with 10 lateral raises - 6kg)

    6 x farmer walks - 20m - 25kg - 30 seconds rest
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  9. #9
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Had planned to start acceleration work, but my doms are just so bad right now after the past few days. So I decided to do tempo work instead. I'll probably do this until i get back to a decent level of strength in the gym. This session felt fantastic as a form of active recovery; technique work; conditioning and general co-ordination/body awareness.

    15 x 150m walk back recovery - tempo pace

    stretch + pool
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  10. #10
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Friday 19th

    Warm up

    3 x 8 SLRDL 12kg KB + short box hops

    3 x 10 Lateral lunge 10kg KB

    3 x 3 Standing KB jump 10kg KBs + unweighted vertical jump

    8 x 3 Ground squat machine - 50kg in plates + Box jump - 1 min rest

    3 x 8 RDL - 50kg - 5 second eccentric + 1 second pause - 1.5 min rest

    3 x 15 x 10kg KBs overhead press - 45 second rest

    3 x 8 x 25kg DB row - 1 min rest

    3 x 12 x 12.5kg posture row (bench supported row) superset with x 10 curl and press - 1.5 min rest

    4 x 15 seated row - 40kg plates - 1 min rest

    3 x 15 single arm landmine press - 20kg bar + 15kg plate - 30 second rest

    3 x 5 ham string nordic - extended eccentric phase
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  11. #11
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    saturday 20th

    got really wasted on the night of the 19th and was far too hungover to operate. was terrible with my diet on the 19th and 20th.
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  12. #12
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    5 x 8 chin ups

    5 x 10 banded hip thrusts

    3 x 5 hamstring Nordics
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  13. #13
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Warm up

    4x150m - 5 min rest

    2x

    20 hip touch
    1 min plank
    30 second side planks

    Much better session. Went down to the local grass track and it was awesome to run the bends again. Much better intensity on each rep and will continue to build up to 6x150m.

    Edit: + 2 hours of pick up basketball in the afternoon
    Last edited by ballzofpeaze; 02-21-2016 at 11:49 PM.
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  14. #14
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    warm up

    3 x 8 each side 12kgKB Single leg RDL (SLRDL)

    3 x (6 x 10kgKB each hand jump squat + straight into 3 x max vertical efforts)

    4 x 6, 80kg deadlifts - 2 min rest (+20kg)

    3 x 8, 65kg front squats (3 second eccentric + one second pause) - 1.5 min rest (+5kg)

    3 x (5 x pistol box squat, 5 x bulgarian, 5 x double step up with 20kg BB) - 1.5 min rest (+4kg to step up)

    5 x 8 Med ball slam (15 seconds rest)

    3 x 5 Hamstring nordics (8 second eccentric)
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  15. #15
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    warm up

    2 x 10 face down shoulder press - 4kg DBs

    5 x 4 Bench press - 82.5kg - 1.5 min rest (+2.5kg)

    3 x 8 neutral grip chin up - 1 min rest

    3 x 12 T-bar row - 35kg + bar - 1.5 min rest (+5kg)

    3 x 15 close grip bench press - 50kg - 1.5 min rest

    3 x 10 DB row - 25kg - 1.5 min rest (+2.5kg)

    3 x 15 seated row - 20kg plates each side - 1 min rest

    3 x 15 DB floor press - 12.5kg - 1 min rest

    3 x (12 face pulls superset with 10 lateral raises - 6kg)

    6 x farmer walks - 20m - 26kg - 30 seconds rest (+1kg)

    + 1 hour of basketball in the evening
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  16. #16
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    15 x 150m tempo runs

    pool + stretch afterwards
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  17. #17
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Warm up

    2 x 8 SLRDL 12kg KB + short box hops

    3 x 10 Lateral lunge 12kg KB

    3 x 3 Standing KB jump 10kg KBs + unweighted vertical jump

    5 x 3 High box squat - 80kg + 2 x Box jump - 1 min rest

    3 x 8 RDL - 50kg - 5 second eccentric + 1 second pause - 1.5 min rest

    3 x 15 x 10kg KBs overhead press - 45 second rest

    3 x 8 x 27.5kg DB row - 1 min rest (+2.5kg)

    3 x 12 x 12.5kg posture row (bench supported row) superset with x 10 curl and press - 1.5 min rest

    4 x 15 seated row - 40kg plates - 1 min rest

    5 x 15 single arm landmine press - 20kg bar + 15kg plate - 30 second rest

    3 x 5 ham string nordic - extended eccentric phase
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  18. #18
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    Warm up

    5 x 60m - 2.5-3 min rest

    3 x 200m - tempo pace - walk back recovery

    2 x (5 x over the back med ball throw, 5 x front med ball throw, 5 x med ball slam into keg toss) - 4kg

    Pool + rest

    Decided to turn this session into a speed session. The tempo is excellent conditioning too.
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  19. #19
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    5 x 8 chin ups
    5 x 10 banded glute bridge
    5 x 5 Swiss ball curl

    China are getting easier. Substituting Swiss ball curls in for eccentric variation.
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  20. #20
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    Warm up

    4 x 150m - 5 min rest

    Had no time to warm down or do core because I had a lecture an hour later. Still feeling alright.
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  21. #21
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    footage from today. got ways to go but i have ages until my first comp.

    my hips are low and i'm getting really small amounts of glute extension. got that forrest gump-esque swagger lol.
    Last edited by ballzofpeaze; 02-29-2016 at 02:44 AM.
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  22. #22
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    warm up

    3 x 8 each side 12kgDBs Single leg RDL (SLRDL) (+8kg)

    3 x (6 x 10kgDB each hand jump squat + straight into 3 x max vertical efforts)

    4 x 6, 80kg deadlifts - 2 min rest (+20kg)

    3 x 8, 75kg front squats (3 second eccentric + one second pause) - 1.5 min rest (+10kg)

    3 x (5 x pistol box squat, 8 x bulgarian, 5 x double step up with 20kg BB) - 1.5 min rest (+2 reps on bulgarian)
    5 x 10 Med ball slam (15 seconds rest) (+2 reps)

    3 x 5 Hamstring nordics (8 second eccentric)
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  23. #23
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    warm up

    2 x 10 face down shoulder press - 4kg DBs

    5 x 4 Bench press - 85kg - 2 min rest (+2.5kg)

    3 x 10 neutral grip chin up - 1.5 min rest (+2 reps)

    3 x 12 T-bar row - 35kg + bar - 1.5 min rest (+5kg)

    3 x 15 close grip bench press - 50kg - 1.5 min rest (i can never finish this, by the last set i can only do 8)

    3 x 10 DB row - 25kg - 1.5 min rest

    3 x 15 seated row - 25kg plates each side - 1 min rest (+10kg)

    3 x 15 DB floor press - 15kg - 1 min rest (+5kg)

    3 x (12 face pulls superset with 10 lateral raises - 6kg)

    6 x farmer walks - 20m - 28kg - 30 seconds rest (+4kg)
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  24. #24
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    3rd march

    15 x 150m

    stretch and pool
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  25. #25
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    4th march

    warm up

    3 x 5 broad jump (plyo) - 1 min rest

    3 x (SLRDL x 8 (12kg) into broad hops x 5) - 1 min rest

    3 x (KB Lateral lunge (12kg) into lateral hop x 10) - 1 min rest

    3 x (6 KBs jump (10kg KBs) into hurdle jumps x 5) - 2 min rest

    5 x (Power clean x 3 (50kg) into seated box jump x 2) - 2 min rest

    3 x (RDL x 8 (50kg, eccentric focus still) into chin up x 10) - 2 min rest

    5 x (Incline DB Bench (20kg DBs) x 12 into Posture row (12.5kg) x 12) - 1 min rest

    Decided I needed to more plyometric/jump training and to drop masses of upper body hypertrophy I was doing. It wasn't necessary and I think this form of training will lead to me becoming more explosive. I've utilised the theory of contrast training a lot in this session and it's really really fun.
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  26. #26
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    5th March

    warm up

    5 x 60m - 3 min rest

    8 x 100m (50m walking recovery) - tempo pace

    2 x (5 x med ball throwing backwards, 5 x med ball throw forward, 5 x med ball slam into keg toss)

    My usual grass track that I train on had a fete or something on it so I trained at the local rugby field. Had planned to do tempo as 4 x 200m with 200m walking recovery. This is easily my favourite session of the week.
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  27. #27
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    6th March

    5 x 10 Chin up
    5 x 10 banded glute bridge
    5 x 5 swiss ball curl
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  28. #28
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    warm up

    5 x 150m - 5 min rest

    2 x (20 hip touch, 1 min plank, 30 min side planks)

    Doing this in runners instead of spikes is good I think. I look for more feedback into the ground and ankles don't feel like they're getting wrecked. Felt good today.
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  29. #29
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    warm up

    2 x 10 face down shoulder press - 4kg DBs

    5 x 4 Bench press - 90kg - 2 min rest (5kg)

    3 x 10 neutral grip chin up - 1.5 min rest

    3 x 12 T-bar row - 35kg + bar - 1 min rest

    3 x 15 close grip bench press - 50kg - 1.5 min rest

    3 x 10 DB row - 27.5kg - 1.5 min rest (+2.5kg)

    3 x 15 seated row - 30kg plates each side - 1 min rest (+10kg)

    3 x 15 DB floor press - 15kg - into 10 x posture row - 10kg - 1 min rest

    3 x (12 face pulls superset with 10 lateral raises - 6kg)

    6 x farmer walks - 20m - 28kg - 30 seconds rest
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  30. #30
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    warm up

    3 x 8 each side 12kgDBs Single leg RDL (SLRDL)

    3 x (6 x 10kgDB each hand jump squat + straight into 3 x max vertical efforts)

    4 x 6, 120kg deadlifts - 2 min rest (+20kg) (I actually did 100kg deadlifts last week but recorded it incorrectly

    3 x 8, 85kg front squats - 1.5 min rest (+10kg)

    3 x (8 x pistol box squat, 8 x bulgarian, 8 x step up with 20kg BB) - 1.5 min rest (+3 reps on pistols and step ups)
    5 x 10 Med ball slam (15 seconds rest) (+2 reps)

    3 x 5 Hamstring nordics (8 second eccentric)
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