ballzofpeaze training log

[ballzofpeaze]

friday 8/4

1km time trial

3:50:78

Awfully slow. About 200m into running my back and hips started to feel the deadlifts and front squats from two days prior.

Meh, it's a time and I will beat it when I test it again in the future.

[ballzofpeaze]

Worked up to a heavy clean (100kg)

3 x 5 short box step up with 70kg front rack position following hang clean.

4 x 15 35kg DB goblet squats

3 x 6 incline db bench 27.5kg into 10 x chin up.

[ballzofpeaze]

going into my next training cycle

this is the rough plan for how I have my sessions planned out for the next 4 weeks

Monday:

8 x 200m - 30 second reps (2 minute rest)
hop circuit (5 forward, back, left right without putting leg down)
3 x 5 x broad hops
5 x 5 x broad jump
5 x broad jump into vertical jump

Tuesday
3 x 20 KB swings - 1.5 minute rest
3 x 8 clean grip high pull - 2 minute rest
3 x (6 x S/A DB snatch, 5 x hip dominant med ball wall toss, 20 x side plank + row) - 1.5 minute rest
5 x (10 x paused BB bench into 12 x neutral grip chin up) - 2 minute rest
3 x (15 x chest supported row machine into 12 x band face pull) - 1.5 minute rest
5 x 20m KB farmer walks - 15 second rest

Wednesday:
6 x dumbbell jump into 3 x vertical jump - 1.5 minute rest
4 x (3,3,2,2) Paused Back Squat - 3 minute rest
3 x 8 (40%, 45%, 50%, 55% 1RM) Deficit Deadlift - 1.5 minute rest
3 x 5 Safety Bar Split Squat - 1 minute rest
3 x 5 (DB SLDL, Reverse Lunge, Step Up complex) 1.5 minute rest
3 x 5 GHR

Thursday

32 minute spin session (5 min warm up, 10 min sprints (40s on, 20s off), 5 min rest, 10 min climb (45s on, 15s off), 2 min warm down)
3 x (60 x mountain climbers, 20 x side plank row, 60 x Russian twist) - 1 min rest

Friday

8 x 200m 30 second pace - 2 min rest
Med ball toss circuit - 2 x (5 x backwards toss, 5 x forwards toss, 5 x med ball slam into keg toss)

Saturday

3 x 6 DB box jump - 1.5 min rest
3 x Work up to a heavy single clean
3 x 5 BB step up, front rack position - 1.5 min rest
3 x 8 RDL (3s concentric, 1s pause) - 1 min rest
4 x 15 Goblet Squat - 1 min rest
4 x 6 DB incline bench into 10 x wide grip chin up

Sunday

32 minute spin session (5 min warm up, 10 min sprints (40s on, 20s off), 5 min rest, 10 min climb (45s on, 15s off), 2 min warm down)
3 x (60 x mountain climbers, 20 x side plank row, 60 x Russian twist) - 1 min rest

[ballzofpeaze]

sunday 10/4

32 minute spin session (5 min warm up, 10 min sprints (40s on, 20s off), 5 min rest, 10 min climb (45s on, 15s off), 2 min warm down)
3 x (60 x mountain climbers, 20 x side plank row, 60 x Russian twist) - 1 min rest

[ballzofpeaze]

6 x 200m - 30 second reps (2 minute rest)
hop circuit (5 forward, back, left right without putting leg down)
3 x 5 x broad hops
5 x 5 x broad jump
5 x broad jump into vertical jump

I actually had my first 4 reps timed at 27,27,28,27 and then blew out to 30s reps following. Felt great.

[ballzofpeaze]

Tuesday
3 x 20 KB swings - 20kg - 1.5 minute rest
3 x (6 x S/A DB snatch (20kg), 5 x hip dominant med ball wall toss, 20 x side plank + row) - 1.5 minute rest
3 x 8 clean grip high pull - 50kg - 2 minute rest
5 x (10 x paused BB bench into 10 x neutral grip chin up) - 60kg - 2 minute rest
3 x (15 x chest supported row machine (20kg) into 12 x band face pull) - 1.5 minute rest
5 x 20m KB farmer walks - 30kg - 15 second rest

+ basketball game in the PM. Played horribly, lol.

Fantastic session. Real emphasis on bar/DB speed. The paused aspect of the bench really impacted the way it felt across my chest. Will probably try and do paused bench over the next 8 weeks, but that's looking too far ahead into the future.

[ballzofpeaze]

Wednesday:
6 x dumbbell jump into 3 x vertical jump - 1.5 minute rest
3 x 8 (40%, 45%, 50%, 55% 1RM) - Deficit Deadlift - 75kg - 1.5 minute rest
4 x (3,3,2,2) Paused Back Squat - 125kg - 3 minute rest
3 x 5 (DB SLDL, Reverse Lunge, Step Up complex) -10kg 1.5 minute rest
3 x 5 Ab roll out

[ballzofpeaze]

Thursday 14/4

30 min spin sesh

3 x (60 x mountain climbers, 20 x front row plank, 10 x Band resisted bugs + med ball pull over (made up this core move. love it, and i think it'll be great for benching too which is cool)

[ballzofpeaze]

Friday 15/4

Decided that I should actually be doing speed work during this program. The conditioning + speed endurance is covered with the Monday session + added bike sessions. But my knee which I banged up almost a month ago still feels awful during acceleration and had to pull this session up short.

3 x 40m

3 x (5xforward, backwards, slam + keg toss med ball throws)

I also wised up and actually used the discus cage to throw into. Made this go by a lot quicker and easier.

[ballzofpeaze]

Saturday 16/4

Worked up to a 110kg Clean x 2

3 x 8 70kg step ups - 2 min rest

5 x 6 Paused bench 80kg - 1.5 min rest

4 x 12 DB Goblet Squat 40k - 1 min rest

3 x 8 Ab roll out

+ 2.5 hours of pick up basketball afterwards (srs). I AM EXHAUSTED AND TANNED.

Very happy with the 110kg cleans too.

[ballzofpeaze]

30 min bike

2 x (60 mountain climbers, 10 front row plank, 20 side row plank

[ballzofpeaze]

Monday

30 min bike

3 x 30 x side plank + row and 30 x med ball bugs pullover

[ballzofpeaze]

Tuesday
3 x 20 KB swings - 20kg + 10 x band wood chop - 1.5 minute rest
3 x (6 x S/A DB snatch (20kg), 5 x hip dominant med ball wall toss, 20 x side plank + row) - 1.5 minute rest
3 x 8 clean grip high pull - 50kg - 2 minute rest
4 x (10 x paused BB bench into 5 x neutral grip chin up (deadhang + 2 sec pause at top) ) - 65kg - 2 minute rest
6 x 20m KB farmer walks - 30kg - 15 second rest

+ basketball game in the PM. Played a lot better this week.

[ballzofpeaze]

Wednesday:
2 x 6 x dumbbell jump into 3 x vertical jump - 1.5 minute rest
3 x 8 (40%, 45%, 50%, 55% 1RM) - Deficit Deadlift - 97.5kg - 1.5 minute rest
4 x 2 Paused Back Squat - 145kg - 3 minute rest
3 x 5 (DB SLDL, Reverse Lunge, Step Up complex) - 10kg 1.5 minute rest
3 x 5 Ab roll out

[ballzofpeaze]

Bike session

If you ever wanted to see me sweat it out in a pair of undies, here it is.

[ballzofpeaze]

Friday bike session

I took the week off sprinting due to a niggling hamstring. Look forward to working back into it ASAP.

[ballzofpeaze]

Saturday 16/4

Worked up to a 110kg Clean x 2

3 x 8 70kg step ups - 2 min rest

4 x 6 Paused bench 85kg - 1.5 min rest

4 x 12 DB Goblet Squat 40k - 1 min rest

I had the pull on a 120kg clean but just couldn't get under it quickly.

[ballzofpeaze]

Sunday

Morning bike session and PM pick up basketball after work.

First sunday in a month where I haven't been dusty from a big saturday night so it felt pretty good.

I was jumping really well, was able to do poverty steph curry styled dunks really easily.

During the pick up ball however, I subluxed my shoulder (something I have done numerous times while playing AFL).

Between that and my hamstring issues (which are improving), it looks like I'll have to have a week of rest this week with my exercise.

Bleh. Was really pissed off, especially about not being able to ball on tuesday nights.

I'll be having to change my programming. No bench pressing in the near future and even back squatting may prove to be difficult.

I plan on gearing more towards vertical training anyways.

[ballzofpeaze]

Wednesday

this is a bit of a lost week and program due to my injury. I went to the physio and found out that I didn't actually sublux my shoulder which is awesome news. I just over stretched my pec/bicep which has rendered it weak. either way, it'll impact my programming over the next month and i don't actually want to go and bench press for a while.

My session for today:

Warm up

Glute activation (standing clams, lateral walk + squat, forward + back walk, SLRDL KB 16kg)

30 sec skip + 10 x ankle bounds

3 x 5 squat jump - 20kg

5 x 3 Safety Bar Box Squat (150kg) + max stair jump - 2 min rest

3 x 3 RDL (5 sec eccentric + 5 sec isometric) - 50kg - 1 min rest

3 x 5 Reverse lunge into step up - 10kg - 1.5 min rest

[ballzofpeaze]

Decided to shut down my leg for the next two weeks. Not doing any sort of strenuous running/cycling/weightlifting as frustrations have grown regarding it's inability to fire and sprint.

Pretty sure at this point I have mild tendinitis in my left hamstring and I'll be doing exercises to treat it as such. I also was starting to get a bit of a left abductor niggle after experimenting with trap bar deadlifts and trying to sprint again. I'm assuming this was because I was unable to activate my hamstrings in the lift and was overcompensating through my hips and lower back.

Meh.

Also to avoid any shoulder issues in the future I'm going to stop bench pressing. I've been doing banded push up instead and handstands and my shoulders/posture feels much better.

So for the next new two weeks, my sessions look something like:

4 min warm up bike

SMR - Foam roll, spike ball and barbell use. Barbell targeting the abductors/hamstring more specifically. Spike ball use in high abductor region/hip flexor.

Mobility - Worm walk, Strider rotations, Bow stretch for pec.

Glute activations

Glute bridges 3 x 10

Single leg hamstring bridges 3 x 10

4 x (10 x banded push up and 20 x seated row)

3 x wall handstand

SMR

Stretch

Should take roughly 1h10m each session.

[ballzofpeaze]

I'm back on the mend! I've also decided to start doing weekly youtube videos which capture small snippets of the work I do throughout the week.

Here's my first one.

[ballzofpeaze]

Tuesday

3 x (5 x DB Snatch, 10 x KB swing, 20 x side plank row)
3 x 8 High pull (50kg)
2 x 45s handstand hold into 10 x ab roll out
6 x (10 x s/a landmind push into 20m farmer walk)

[ballzofpeaze]

Thursday

5 x 5 SB Squat (110kg)
3 x 8 Bosh Holds
3 x 10 S/L Hip thrust
4 x (10 x banded push up in 30s DB iso row)

[ballzofpeaze]

weekly shenanigans 2

[ballzofpeaze]

Tuesday

Turkish get up flow
4x5 hang clean 70kg
3x(5xdb snatch into 20x side plank row)
8x(10xs/a torsenator push into 20'm trap bar farmer walk - no rest)

[ballzofpeaze]

This was last week's work.

felt great being back to running again (relatively pain free).

[ballzofpeaze]

Monday

6 x 60m flies (20,20,20

4 x 40m speed bounds

[ballzofpeaze]

Tuesday

3 x 5 Trap bar jumps

4 x 4 hip hang cleans (75kg)

3 x (5 DB snatch, 20 side plank row)

6 x (10 S/A landmine press, 60kg farm walk 20m, 30 swiss ball wrestle)

[ballzofpeaze]

Wednesday (raining, so did indoor running session)

5 x 2 sled sprints (20m)

6 x 30s banded runs (flipping tough)

[ballzofpeaze]

Thursday

5 x 5 SB Squats (130kg)

3 x 8 bosch holds, into 5 x quick step, into 10 x crunch + pull over

4 x 10 incline bench into 10 x seal row