Got to get through this

StrawDub

Training to get stronger, leaner and more flexible for my sport gaelic football. After a long injury lay off of a couple of months I am back training a since May and thought it time to keep a log up here.

Prior to my injury weight training and things like foam rolling were areas I never explored. Thank god I know about them now! :cool:

Weight 97kg
Height 6ft 4inch
body fat 9%

Wednesday 1 December 2010

Metcon- 5 Rounds of the below in 22 minutes:

Squats
15 reps

Plank
60 seconds

Kettlebell Swings
24kg x 10

Lunges
20 - shoulders locked overhead with stick

Press- ups
10 on dumbells


Thursday 2 December 2010

Deadlift
70kg x 5
90kg x 3
90kg x 3
100kg x 3
100kg x 3
110kg x 3
120kg x 3
120kg x 2

One arm press
20kg x 4
20kg x 4
20kg x 4
20kg x 4
20kg x 4
20kg x 4
20kg x 4


Split Squats
17.5kg x 6
17.5kg x 6
17.5kg x 6
17.5kg x 6

Seated row
70kg x 8
70kg x 8
70kg x 8
70kg x 8

Cross mountain climbers
20 x 4

Plank
60 secs x 4

Naos

Have you shrunk in height since I left the house? :P

Savage deadlift work man.

G86

9% bodyfat at 97kg?? And you haven't trained before?! Jesus I'm starting Gaelic football:D

StrawDub

Naos wrote: »

Have you shrunk in height since I left the house?

Savage deadlift work man.

Yep.....the cold weather has that effect on me man.

You will be back overdoing deadlifts with me soon

StrawDub

G86 wrote: »

9% bodyfat at 97kg?? And you haven't trained before?! Jesus I'm starting Gaelic football:D

I have trained with the football for many a year but led to injury, have been doing weights/metcons/football training for the last few months.

Didn't happen over night and got a long way to go :pac:

StrawDub

Friday 3 December 2010

1 Hour of:

Foam rolling
Trigger points with ball
Quad rolling
Pilates/Yoga

Felt million times better after that

Saturday 4 December 2010

A session of Tui Na this morning- to tidy up an issue with my ankle and shoulder.

Massage, mobilisation, and manipulation of body tissue to re-align the muscular-skeletal system.

Feel like a million dollars after it- ready for final push before Christmas.

StrawDub

Sunday 5 December 2010

Squats
70kg x 5
90kg x 5
90kg x 5
100kg x 5
105kg FAIL (just didn't feel stable, 102.5 next time I think)
100kg x 5

Press Ups
15 Chest to floor
15 Chest to floor
15 Chest to floor
15 Chest to floor
15 Chest to floor

Side Bends
32kg x 10
32kg x 10
32kg x 10
32kg x 10

Reverse curls + Crunches
30
30
30
30

Swiss ball leg curls
15
15
15
15

Standing one arm row (will have to up weight to 27.5kg next time)
25kg x 8
25kg x 8
25kg x 8
25kg x 8


Enjoyed this mornings session, plenty rolling tonight is in order

StrawDub

Monday 6 December 2010

8 Rounds of below for time:

65cm Exercise Ball Toe Tuck x 10

24kg Kettlebell Swings x 8

Time: 10 mins 50 secs

Followed by 15 mins of trigger point work, quad rolling, stretches.

Think I could have knocked at least 1 min off this time
Wasn't pushing hard enough.

StrawDub

Tuesday 7 December 2010

Rest day

Wednesday 8 December 2010

8 Rounds of below for time:

5 Dips (using chairs)

10 Press-ups chest to floor

15 body squats

10 Standing one Arm Rows with 24kg Kettlebell (5 per side)

Time: 19mins 56secs

My arms were ready to fall off after this, was due to due some sprint work but due to weather conditions I did the above.

StrawDub

Thursday 10 December 2010

Quad Roller and Hip Mobility to start

Split Squats (each side)
17.5kg x 6
17.5kg x 6
17.5kg x 6
17.5kg x 6
17.5kg x 6

Seated row(up 5kg on last session)
75kg x 7
75kg x 7
75kg x 7
75kg x 7
75kg x 7

Cross mountain climbers
20 x 4

Plank
60 secs x 4

Deadlift
70kg x 5
90kg x 3
100kg x 3
100kg x 3
100kg x 3
110kg x 3
110kg x 3
120kg x 1(GRIP!)
120kg x 1(GRIP!)
120kg x 1(GRIP!)

One arm press (each side- dropped it by one rep when grip started to fail)
20kg x 4
20kg x 4
20kg x 4
20kg x 4
20kg x 3
20kg x 3
20kg x 3

I could really feel my arms after yesterdays METCON that along with the extra set and heavier weight I was using for the Seated row and split squats had me feeling this session straight away.

For the deadlifts I was working through them really well, however once I got to 120kg I kept loosing my grip on the left hand. When I would try to come up for the second rep I would loose the grip in the left hand :mad: thus I only got three single 120kg's done. I have to say I felt smashed after this session today.

Rolling and stretching to finish- I was ready for bed after this!

StrawDub

Friday 10 December 2010

30mins of

Foam roler
Quad roller
Stretching
Pilates/Yoga
Practiced some movements e.g. squat

Saturday 11 December 2010

Metcon for time

5 rounds of:

Bandpulls x 15
One leg straight leg deadlifts 24kg kettlebell x 8 (each side)
Press-up x 10
Weighted sit-ups 5kg x 15
Squats x 15

Time 16:45

Felt good after this considering I was putting wooden floors down all day.

StrawDub

Monday 13 December

Dynamic warm-up

Squats
70kg x 5
90kg x 5
90kg x 5
100kg x 5
102.5kg x5 PB (after my failure on 105kg last week felt great to get this)


Press Ups
15 Chest to floor
15 Chest to floor
15 Chest to floor
15 Chest to floor
15 Chest to floor

Side Bends
32kg x 10
32kg x 10
32kg x 10
32kg x 10

Reverse curls + Crunches
30
30
30
30

Swiss ball leg curls
15
15
15
15

Standing one arm row (up 2.5kg on my last session, with 2 less rep's on each set)
27.5kg x 6
27.5kg x 6
27.5kg x 6
27.5kg x 6

Rolling and stretching to finish

Ran over to the gym - wow could I feel my hamstrings from the straight leg deadlifts I did on Saturday as part of a metcon.

Above session was good and got a new PB on the squat

StrawDub

Wedneday 15 December

Metcon for time:

5 Rounds of-

24kg Kettlebell swings x 8

Weighted sit-up 5kg x 15

Dips x 10

Finished with 20 Burpees

Time 18mins 36secs (next time aim for 17mins)

First time I have done dips in a while, can feel my shoulders aching nicely this morning.

StrawDub

Thursday 16 December

20 minute run

Followed by 30 minutes of:
Foam rolling
Quad rolling
Trigger points
Stretching

Loosing up ahead of my session with Transform today.

StrawDub

Friday 17 December

Session with Transform, went through a lot of new stuff like Goblet deadlifts and kettlebell snatches.

Also some work with bands

Saturday 18 December

Cross mountain climbers
20 x 4

Plank
60 secs x 4

Deadlift
60kg x 5 sumo
80kg x 3 sumo
80kg x 3 sumo
90kgx 3 sumo
100kg x 3 sumo
110kg x 3 sumo
120kg Fail- sumo Stance
120kg x 2 - When back to normal Stance


One arm press
20kg x 3
20kg x 3
20kg x 3
20kg x 3
20kg x 3
20kg x 3
20kg x 3

After my session with Transform I wanted to try out the new deadlift stance. I could really feel this in the glutes- push them knees out!

StrawDub

Monday 20 December

Farmers walk
42.5kg x 30secs
42.5kg x 30secs
42.5kg x 30secs
42.5kg x 30secs

Russian twists
15kg plate x 15
15kg plate x 15
15kg plate x 15
15kg plate x 15

Renegade rows (start at 17.5kg next time)
15kg x 8
15kg x 8
15kg x 8
15kg x 8

---

Box hops
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs

X-band walks (ass was falling off after these)
10steps x 2
10steps x 2
10steps x 2
10steps x 2
10steps x 2

KB snatches (left hand a lot weaker)
24kg x 6 each side
24kg x 6 each side
24kg x 6 each side
24kg x 6 each side
24kg x 6 each side

---

Step-ups
8 each side 15kg
8 each side 15kg
8 each side 15kg
8 left & right 25kg (do this for all sets the next day)
8 left & right 25kg

Bench press
20kg x5
50kg x5
60kg x 5
65kg x 5
70kg x 3 (well able to start at 65kg good working weight)

First time doing this new strength day session- think I have now found my level for this session. First time doing barbell bench press in a long time and worked into a good working weight will be interesting to see how I get on over the next 6 weeks.

StrawDub

Wednesday 22 December

Dynamic Warm up and quad roller

Rowing Machine

3600 meters in 15 minutes

Crunches
15 x 4
15 x 4
15 x 4
15 x 4

Reverse Ad Curls
10x 4
10x 4
10x 4
10x 4

Static Stretching to finish

Felt good to get this in today, as have major DOMS from my last session.

StrawDub

Thursday 23 December

Metcon

10,9,8,7,6,5,4,3,2,1 of

Inverted Rows
Squats
24kg KB Swings
up and down the stairs between sets to add a bit extra

Time: 15mins 1 second.

StrawDub

Friday 24th December

Dynamic Warm Up

---

Dips - 3kg weight (use 5kg next time)
5 x 4

Swiss Ball Toe Tuck
15 x 4

Plank holds
60 secs x 4 (alternating every 15 seconds lifting hand/foot etc)

---

Walking lunges
15kg each hand x 8 x 4

Side Plank row using band
4 x 10 each side

---

Deadlifts
70 x 5
90 x 4
90 x 4
100 x 3
110 x 3
110 x 3
120 x 1 PB on the sumo stance
120 x 1 FAIL- only enough for one!

Pallof Press with band
7 x 10 each side

---

Stetching- Rolling to finish

First time lifting 120 in sumo stance, felt solid.

Now I am ready for Christmas dinner tomorrow

StrawDub

Sunday 26th December

6 kb snatces 24kg
12 press ups
24 situps

5 rounds in 16 minutes 15sec- felt like dying after this but freshened me up after Christmas Dinner the day before

StrawDub

Monday December 28

Farmers walk
40kg x 30secs walking
40kg x 30secs walking
40kg x 10 kg left hand 30secs walking
40kg right hand - 10 kg left hand x 30secs walking

Russian twists
15kg plate x 15
15kg plate x 15
15kg plate x 15
15kg plate x 15

Renegade rows
15kg x 8
15kg x 8
15kg x 8
15kg x 8

---

Box hops
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs
8reps - 3-steps up on stairs

X-band walks
10steps x 2
10steps x 2
10steps x 2
10steps x 2

KB snatches
24kg x 5 each side
24kg x 5 each side
24kg x 5 each side
24kg x 5 each side
24kg x 5 each side

---

Step-ups
8 each side 20kg
8 each side 20kg
8 each side 20kg
8 left & right 20kg (do this for all sets the next day)
8 left & right 20kg

Bench press
20kg x5
60kg x5
60kg x 5
60kg x 5
70kg x 3
75kg x 3

Tuesday December 29

20 minute cycle
20 minutes wobble board work for ankle
20 minutes rolling
20 minutes stretching

Wednesday December 30

Running Tabata
25 secs sprint up slope followed by 25 secs rest x 10

Gentle jog to warm down 1km.

Thursday December 30


Dips - 5kg weight
5 x 4

Swiss Ball Toe Tuck
15 x 4

Plank holds
60 secs x 4 (alternating every 15 seconds lifting hand/foot etc)

---

Walking lunges
17.5kg each hand x 8 x 4

Side Plank row using band
4 x 10 each side

---

Deadlifts
60kg x 5 Regular stance
80kg x 4 sumo stance
80kg x 4 sumo stance
100kg x 4 sumo stance
110kg x 3 sumo stance
120kg x 2 sumo stance
120kg x 2 sumo stance (aim for 130kg next session 120 was steady)

Pallof Press with band
7 x 10 each side

Friday 31 December

Metcon

21 Kettlebell Squats 24kg
42 Press ups
15 Kettlebell Squats 24kg
30 Press ups
9 Kettlebell Squats 24kg
18 Press ups

Time: 15 minutes

Sunday 2 January

5km cycle

10,9,8,7,6,5,4,3,2,1 of Box Jumps and One arm rows - 11 minutes

StrawDub

Monday 3 january

Farmers walk
40kg x 30secs walking
40kg x 30secs walking
40kg & 17.5 kg left then right hand 30secs walking
40kg &17.5 kg left then right hand 30secs walking

Russian twists
15kg plate x 20
15kg plate x 20
15kg plate x 20
15kg plate x 20

Renegade rows
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8

---

X-band walks
10steps x 2
10steps x 2
10steps x 2
10steps x 2
10steps x 2

KB snatches
24kg x 6 each side
24kg x 6 each side
24kg x 6 each side
24kg x 7 each side

---

Step-ups
25kg x 8 each side
25kg x 8 each side
25kg x 8 each side
25kg x 8 each side
25kg x 8 each side


Bench press
20kg x 8
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 2

no box hopping today- ankle not 100%

StrawDub

Tuesday 4th January

1 hour of:

Foam rolling
Trigger point work
Stretching

Wednesday 5th January

20min AMRAP of 200m row rest 30secs and record total number of rounds done

20 rounds completed- going to cut rest period to 20 seconds next time.

Thursday 5th January

1 hour of :

Quad rolling
Ankle exercises using band
Wobble board work

Not long before football training resumes so need the ankle as strong as possible.

Friday 5th January

10 press ups
10 kettlebell swings
10 kettlebell 24kg squats
20 Press ups- using 10kg weight.

5 rounds in 13minutes

Time to get a ball work day in soon

StrawDub

Sunday 9th January

Dips - 5kg weight
5 x 4

Swiss Ball Toe Tuck
15 x 4

Plank holds
60 secs x 4 (alternating every 15 seconds lifting hand/foot etc)

---

Walking lunges(20kg next time)
17.5kg each hand x 8 x 4

Side Plank row using band
4 x 10 each side

---

Deadlifts
70kg x 5 Regular stance
70kg x 5 sumo stance
90kg x 4 sumo stance
100kg x 3 sumo stance
110kg x 3 sumo stance
120kg x 2 sumo stance
125kg x 1 sumo stance (new PB for sumo stance)
125kg x 1 regular stance (matching PB for this stance, 130 next time)

Pallof Press with band
7 x 10 each side

Felt tired after this- had a bit of the man flu yesterday.

StrawDub

Monday 10th January

Metcon:

3 Burpees
6 Pull-ups (had to do negatives after 3rd round)
9 Squats

6 rounds

Time: 10mins 40sec

Stetching & ankle exercises 20 minutes

StrawDub

Tuesday 10th January

Farmers walk
40kg & 20kg 30secs walking x 4

Russian twists
15kg plate x 20 x 4


Renegade rows
20kg x 6 x 4

---

X-band walks
8steps x 4 x 5

KB snatches
24kg x 6 each side x 5

I did 2/3 thirds of my scheduled session, wasn't feeling it all yesterday almost did nothing.......

StrawDub

Thursday 13th January

metcon

10 kettlebell swings
10 press ups
20 crunches with 10kg
20 squats

time: 9minutes

Friday 14th January

first football training of the year

First session of the year and guess what? I hurt my ankle, disaster- was flying fit in the session but that hurt it. Was lucky to get to the physio this morning, looks like 2 weeks for recovery.

Saturday 15th January

101 pull ups band assisted

time: 46 minutes 30 secs

First time doing this ever, I will try again in a couple of weeks and hopefully knock few minutes off this

Naos

You do the pullups in the apt or TF?

StrawDub

Did them in the apt- was handy doing it there

Naos

100 pullups... going to be some plastering job you've to do lad!

StrawDub

Small bit of filler and it will be grand :rolleyes:

No worse than your work on the walls/ceiling!

Naos

That's different, that was for decorations

Anyway I'll get out of your thread for now! Forgot my fecking band, will have to do palloff press & palloff plank with the cable machine today. Bit annoying!

StrawDub

Monday 18th January

Farmers walk
45kg & 22.5 kg x 20secs each side
45kg & 22.5 kg x 20secs each side
45kg & 22.5 kg x 20secs each side
45kg & 22.5 kg x 20secs each side

Russian twists
15kg plate x 15
15kg plate x 15
15kg plate x 15
15kg plate x 15

Renegade rows
22.5g x 6 x 4

---

X-band walks (ass was falling off after these)
10steps x 4
10steps x 4
10steps x 4
10steps x 4


KB snatches
24kg x 6 each side
24kg x 6 each side
24kg x 6 each side
24kg x 6 each side

---

Reverse ad curls/crunches (instead of step ups due to ankle)
30x4

Bench press
70kg x4
70kg x4
75kg x3
75kg x3
75kg x3

StrawDub

Wednesday 19th January

Metcon

10 press ups
3 dips
20 cross mountain climbers
10 kettlebell swings

5 rounds of the above (after bench the other day all this upper body worked killed)


Time: 15 minutes

StrawDub

Thursday 20 January 2011

Dynamic Warm Up

---

Dips - 5kg weight
5 x 3

Swiss Ball Toe Tuck
15 x 3

Plank holds
60 secs x 3 (alternating every 15 seconds lifting hand/foot etc)

---

Quad Extension (Substitute for Walking lunges)
60kg x 10 x 4 (not actually sure what weight I was using forget to record it)

Side Plank row using band
4 x 10 each side

---

Deadlifts sumo stance
60 x 5
80 x 4
90 x 4
100 x 3
110 x 3
120 x 3
125 x 2
130 x 0 FAIL (didn't feel stable doing this, first time in 2 weeks doing dead lifts and man I felt it)
120 x 2

Pallof Press with band
7 x 10 each side

StrawDub

Friday 21 January

1 of Tui Na and Acupuncture

Was told not to run on the ankle for another week, but weights are fine. He to keep working on the wobble board.

Friday 4th aim to get back football training, will have missed 2 & 1/2 weeks preseason at that stage.

Saturday 22 January

Metcon

6 chinups(really slow at these but improving slowly)
24 situps
12 press ups

6 rounds

time : 19minutes

StrawDub

Sunday 23 January

Metcon

20 rounds in 20 minutes of 200 meter rows

Monday 24 January

Monday 18th January

Farmers walk
45kg & 25 kg x 30secs each side
45kg & 25 kg x 30secs each side
45kg & 25 kg x 25secs each side
45kg & 25 kg x 20secs each side (hand ready to fall off )

Russian twists
15kg plate x 20
15kg plate x 20
15kg plate x 20
15kg plate x 20

Renegade rows
25g x 4 x 4

---

KB snatches
24kg x 5 each side
24kg x 5 each side
24kg x 5 each side
24kg x 5 each side

---

Reverse ad curls/crunches (instead of step ups due to ankle)
30x4

Bench press
70kg x4
70kg x4
75kg x3
75kg x3
75kg x3

StrawDub

Wednesday 26 January

Wobble Board work- 15 minutes

Metcon

20 squats
20 mountain climbers
20 band pulls

7 Rounds

Time 12minutes 20 seconds

Seriously hard to motivate myself, missed football training again this evening due to the ankle.

Naos

StrawDub wrote: »

Seriously hard to motivate myself, missed football training again this evening due to the ankle.

I'll bate ya with a big stick if you don't do the work! And if I don't physically abuse you, I will definitly verbally abuse you.

You're doing savage work so far, so keep it up.

Ps. Is the wobble board that abacus thing?

StrawDub

Naos wrote: »

I'll bate ya with a big stick if you don't do the work! And if I don't physically abuse you, I will definitly verbally abuse you.

I will, just me moaning! Just want to kick a football :eek:

Naos wrote: »

Ps. Is the wobble board that abacus thing?

Heres the wobble board, lots of fun when you start off falling around like a drunk. But it improves rather quickly. Currently doing one legged ball throws using it..................

StrawDub

Thursday 27 January

Wobble Board 15 minutes
Foam rolling 5 minutes
Quad Roller 5 minutes

Followed by a Metcon:

10,9,8,7,6,5:
24kg kettlebell swings
10kg weighted Crunches
Press-ups

Time 12 minutes

Weights this evening then Saturday is the day I get to test the ankle!

StrawDub

Friday 28 January

Deadlift Sumo Stance
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 2
125kg x 1
130kg x 1 PB Next time back to regular stance and see where I am at

Pallof press
7 x 10 each side

---

Dips - 6kg weight
5 x 4

glute ham raise
6 x 4

Plank holds
60 secs x 4 (alternating every 15 seconds lifting hand/foot etc)

---

Quad Extension (Substitute for Walking lunges)
60kg x 10 x 4

Side Plank row using band
4 x 10 each side

Saturady 29th January

15 minute run - 3.5km - ankle test run. Ankle felt good after it, physio on Wednesday hopefully will be told to get back football training.

StrawDub

Monday 1 February

Farmers walk
45kg & 25 kg x 30secs each side
45kg & 25 kg x 30secs each side
45kg & 25 kg x 20secs each side
45kg & 25 kg x 20secs each side (hand ready to fall off )

Russian twists
20kg plate x 15 x 4

Renegade rows
25g x 4 x 4

The above group of exercises are great for getting the heart rate going

---

X-Band Walks
10 steps x 4 x 4

Chin-ups
6 x 4

---

Reverse ad curls/crunches (instead of step ups due to ankle)
30x4

Bench press
60kg x4
70kg x4
75kg x3
70kg x3 Wasn't feeling great on these today so dropped the weight
70kg x3

StrawDub

Tuesday 1 January

Wobble board work 15 minutes
Trigger point work 5 minutes

Metcon

20 crunches
8 kettlebell swings 24kg
10 press ups
8 Single leg deadlifts each side 24kg

5 rounds

Time: 15 minutes 20 seconds

StrawDub

Wednesday 2 January

Physio last night for a treatment, no football training until next Thursday :mad: Have been told to do two runs over the next few days before I resume training. I have now missed a hell of a lot of the pre-season..............

StrawDub

Wednesday 3 February

Wobble board work 15 minutes

Metcon

5 Dips
3 Kettlebell 24kg snatches each side
15 Swissball tucks
15 squats

7 rounds of the above

Time: 16 minutes 20 seconds

StrawDub

Friday 4 February


Dips - 6kg weight
5 x 3

glute ham raise
6 x 4

Plank holds
60 secs x 3 (alternating every 15 seconds lifting hand/foot etc)

---

Quad Extension (Substitute for Walking lunges)
65kg x 10 x 4

Inverted Rows
4 x 12

---

Deadlifts Regular stance
60 x 5
80 x 4
90 x 3
100 x 3
110 x 3
120 x 2
125 x 1
130 x 1 PB Reckon could done more, will try 135 next


Pallof Press with band
7 x 10 each side

Saturday 5 February

Ankle test run - 16 minute run - 3.7k

Felt fine after this run

Sunday 6 February

Quad rolling 10 minutes
foam rolling 5 minutes
trigger point work 5 minutes
wobble board work 15 minutes

StrawDub

Monday 7 February

Session with Transform.....looking forward to my new program.

StrawDub

Wednesday 9 February

20 kettlebell swings 24 kg 3 rounds
75 skips single unders 4 rounds

Time: 12 minutes

This session was a case of just doing something, study taking priority

Transform

keep up the great work man and hope you like the new challenges!

StrawDub

Transform wrote: »

keep up the great work man and hope you like the new challenges!

Thanks Transform! Yep looking forward to getting stuck into it.

Thursday 11th February

I got 30 minutes of a challenge football match- felt great to be back on the pitch.