Got to get through this

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.

StrawDub

Friday 11th February

21 sit ups
5 dips
18 band pulls

9 Rounds of above

Time 15 minutes

Sunday 13th February

Overhead Push Press
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5

Pallof Press
10x5 each side

Lat Pull Down
67.5kg x 8 x 4

Plank Holds
4 x 60secs

Reverse Ab Curls
20 x 5 with 3kg medball between knees

Dips
5 x 5

Aggravated my ankle in that challenge match on Thursday!

StrawDub

Monday 14 February

Ankle Exercises 5 minutes

Dynamic warm up 5 minutes

Plank holds x 3 x 60 sec

Metcon:

7 x 10 Press Ups
7 x 10 Deadlifts 60kg

Time: 13:46

Horrible time on the metcon was flying after 4x4 and was planning on doing 10x10. But felt a twinge in lower back......obviously wasn't locking the lower back enough. Metcon's mean sacrificing form but I have learned my lesson to stop before I ruin myself again....

StrawDub

Update

Current Status

100kg Weight
Height 6ft 4inch
9% Body Fat

Naos

Means nothing without your height big man.

Transform

StrawDub wrote: »

Monday 14 February

Ankle Exercises 5 minutes

Dynamic warm up 5 minutes

Plank holds x 3 x 60 sec

Metcon:

7 x 10 Press Ups
7 x 10 Deadlifts 60kg

Time: 13:46

Horrible time on the metcon was flying after 4x4 and was planning on doing 10x10. But felt a twinge in lower back......obviously wasn't locking the lower back enough. Metcon's mean sacrificing form but I have learned my lesson to stop before I ruin myself again....

might not be a good idea to do metcons with deadlifts unless you can hit them without any issues at all - just do squats instead or Glute ham raises/swiss ball leg curls.

Keep doing them on strength days where fatigue is not an issue

StrawDub

Thanks Transform will do!

Wednesday 16 February

25 Minutes Ankle Exercises
- Wobble Board
- Dynamic jumps
- Side Runs
- weighted single leg deadlifts kettlebell and palte
- Closed eye balance work

Above exercises thanks to Transform

Metcon

10 KB Squats 24 Kettlebell (held in front of chest)
40 sit-ups 10kg plate
8 KB Squats 24 Kettlebell (held in front of chest)
30 sit-ups 10kg plate
6 KB Squats 24 Kettlebell (held in front of chest)
20 sit-ups 10kg plate
4 KB Squats 24 Kettlebell (held in front of chest)
10 sit-ups 10kg plate
2 KB Squats 24 Kettlebell (held in front of chest)

10 x 3 kettlebell swings 24kg
5 x 3 Dips
30 x 3 Squats

Time: 13:58

StrawDub

Thursday 17th February

Front rack split squats (35kg is easy on the good ankle, but on the bad one feels like 100kg!-wobble wobble)
6 x 20kg each side
6 x 25kg each side
6 x 30kg each side
6 x 35kg each side

Toes to elbow(really bad at these, only managing 2 in a row then start again)
10 x 4

Dips
6 x 4

---

Deadlifts
60kg x 5
60kg x 5
90kg x 5
100kg x 5
120kg x 2

Plank holds
4 x 60secs (hands up, leg up etc)

---

Snatches
17.5kg x 8 x 4 each side

Barbell Chops
30kg x 18 x 4

Last group of exercises gets the heart pounding, physio today- ankle feels good at the moment but I thought that before

StrawDub

Sunday 20th February

23 minutes test run for the ankle, around 4km-ish varied between jog and sprints.

Saturday 19th February


- Skipping 400 single unders
- soloing deflated the ball against wall for 15 mins
- dynamic jumps
- side runs
- single leg deadlifts kettlebell
- wobble board
- closed eye balance

Friday 18th February

Things went well with physio- 10 days before I head back playing ball

StrawDub

Monday 21 February

Overhead Push Press
50kg x 5
50kg x 5
50kg x 5
55kg x 4
55kg x 4

Standing Pallof Press
8 x 5 each side

Single Leg Deadlifts (again massive difference between good and bad ankle)

17.5kg x 5 each side

---

Turkish get ups (new to program- do 17.5 next time)
15kg x 3 x 4 each side

Reverse Ab Curls (5kg next time)
20 x 4 with 3kg med-ball between knees

Barbell Curl
25kg x 8 x 4

---

Chin-ups
5 x 4 x 4

StrawDub

Thursday 24 February

Ankle work

Plank holds
4 x 60secs (hands up, leg up etc)

Toes to elbow(really bad at these)
10 x 4

Dips
6 x 4 - 7kg weighted


Snatches
17.5kg x 8 x 4 each side

Barbell Chops
30kg x 18 x 3
35kg x 18 x 1

Wednesday 23 February

Ankle Work

Metcon

10 press ups
8 kettlebell swings 24 kg
20 crunches
20 squats
20 band pulls - blue band

4 rounds + first 3 exercises of next round

Time: 14 mins 13 seconds