'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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Thread: ballzofpeaze training log
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02-11-2016, 10:06 PM #1
ballzofpeaze training log
aussie cawk pulla crew
sports misc crew
golden state warriors crew
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02-13-2016, 12:43 AM #2
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.aussie cawk pulla crew
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02-13-2016, 06:35 PM #3
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02-15-2016, 12:30 AM #4
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.aussie cawk pulla crew
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02-15-2016, 12:51 AM #5
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02-17-2016, 01:07 AM #6
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02-17-2016, 01:10 AM #7
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)aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-17-2016, 01:14 AM #8
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 restaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-17-2016, 11:12 PM #9
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 + poolaussie cawk pulla crew
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golden state warriors crew
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02-20-2016, 03:27 PM #10
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 phaseaussie cawk pulla crew
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golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-20-2016, 03:28 PM #11
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02-20-2016, 07:52 PM #12
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02-21-2016, 05:18 PM #13
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 afternoonLast edited by ballzofpeaze; 02-21-2016 at 11:49 PM.
aussie cawk pulla crew
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02-22-2016, 09:17 PM #14
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)aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-24-2016, 07:27 PM #15
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 eveningaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-24-2016, 07:28 PM #16
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02-27-2016, 12:42 AM #17
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 phaseaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-27-2016, 12:44 AM #18
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.aussie cawk pulla crew
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golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-27-2016, 04:37 PM #19
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02-28-2016, 05:38 PM #20
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02-29-2016, 01:12 AM #21
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.
aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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02-29-2016, 07:57 PM #22
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)aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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03-01-2016, 07:14 PM #23
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)aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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03-06-2016, 03:52 PM #24
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03-06-2016, 03:58 PM #25
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.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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03-06-2016, 04:01 PM #26
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.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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03-06-2016, 04:02 PM #27
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03-06-2016, 04:03 PM #28
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.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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03-07-2016, 10:24 PM #29
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 restaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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03-08-2016, 09:55 PM #30
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)aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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