Well, I am on week 8 right now. I didn't give any update for week 7.
Week 8:
Monday: 80% Lifts
Bench: 165lbs x 5 reps x 3 sets
Squat: 180lbs x 5 reps x 3 sets
Pull-up: BW + 8lbs x 5 reps x 4 sets
Quick HIC: 30s max dips, 30s max leg swings, 1 min plank, 10 Turkish get-ups (I think) x 1
Longtucky's Training Log
Re: Longtucky's Training Log
Week 8:
Tuesday: HIC
20 minute Fobbit + Power Complex
- 95lbs Push Press x 5 reps x 3 sets
- 40lbs Jump Squat x 10 x 3
- 30lbs DB Clean x 5/arm x 3
- BW Plyo Pull-up x 5 x 3
Tuesday: HIC
20 minute Fobbit + Power Complex
- 95lbs Push Press x 5 reps x 3 sets
- 40lbs Jump Squat x 10 x 3
- 30lbs DB Clean x 5/arm x 3
- BW Plyo Pull-up x 5 x 3
Re: Longtucky's Training Log
Week 8
Wednesday: 80% Lifts
Bench: 165lbs x 5 reps x 4 sets
Squat: 180lbs x 5 reps x 3 sets
Pull-up: BW + 8lbs x 5 reps x 4 sets
Wednesday: 80% Lifts
Bench: 165lbs x 5 reps x 4 sets
Squat: 180lbs x 5 reps x 3 sets
Pull-up: BW + 8lbs x 5 reps x 4 sets
Re: Longtucky's Training Log
Week 8:
Thursday: Anaerobic Capacity (22 mins to complete)
I forgot about the 50 plank push-ups at the end and did my own core workout right after instead. Oh well, I’ll remember next time.
Thursday: Anaerobic Capacity (22 mins to complete)
I forgot about the 50 plank push-ups at the end and did my own core workout right after instead. Oh well, I’ll remember next time.
Re: Longtucky's Training Log
Wow, I can’t believe it’s been a week, again, since last update.
I finished out week 8 of 80% strong. I am on week 9 at 90% and doing an easy week with my conditioning. To be honest, I skipped my HIC on Tuesday after lifting because I’m supposed to have 2 outdoor games this weekend. 1 on Saturday and 1 on Sunday. I will probably go for a short HIC today, maybe a 10 minute Fobbit + Power Complex or Oxygen Debt 101 x 2. I will lift tomorrow and then nothing aside from soccer on Saturday and Sunday. I’ve been averaging 6-7 miles during the games playing 80 minutes. Which is a ton for someone playing centerback.
I’ve been really trying to focus in on mobility and flexibility training the last two weeks. Lots of rolling out with a lacrosse ball and foam roller.
I finished out week 8 of 80% strong. I am on week 9 at 90% and doing an easy week with my conditioning. To be honest, I skipped my HIC on Tuesday after lifting because I’m supposed to have 2 outdoor games this weekend. 1 on Saturday and 1 on Sunday. I will probably go for a short HIC today, maybe a 10 minute Fobbit + Power Complex or Oxygen Debt 101 x 2. I will lift tomorrow and then nothing aside from soccer on Saturday and Sunday. I’ve been averaging 6-7 miles during the games playing 80 minutes. Which is a ton for someone playing centerback.
I’ve been really trying to focus in on mobility and flexibility training the last two weeks. Lots of rolling out with a lacrosse ball and foam roller.