Tuesday June 13th 2017
Football 1h40min practice.
Cytisus' Log
Re: Cytisus' Log
Wednesday June 14th 2017
Operator I/A 6/9. I worked up to the following worksets, with some mobility/band work supersetted the work-sets:
Zercher squats 60 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps
Pull-downs 50 kg * 3 sets * 5 reps
Hookgrip deadlift 100 kg * 1 set * 5 reps
Thursday Hune 15th 2017
Football, 90 min practice.
Operator I/A 6/9. I worked up to the following worksets, with some mobility/band work supersetted the work-sets:
Zercher squats 60 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps
Pull-downs 50 kg * 3 sets * 5 reps
Hookgrip deadlift 100 kg * 1 set * 5 reps
Thursday Hune 15th 2017
Football, 90 min practice.
Re: Cytisus' Log
Friday June 16th 2017
Operator I/A 7/9.
Finally some not 5 reps sets. 6 training session in a row with only 5 reps sets is a bit boring. Maybe I should consider TB:AA suggestion of a rep more at 75% (if I recall it correctly), just for a bit of variation. Anyhoo, worked up to the following work-sets (work-sets as always supersetted with som mobility/band work):
Zercher squats 70 kg * 3 sets * 3 reps
Dumbbell military press 2 * 14 kg * 3 sets * 3 reps
Pull-downs 50 kg * 3 sets * 3 reps
Hookgrip deadlift 100 kg * 1 set * 3 reps
Operator I/A 7/9.
Finally some not 5 reps sets. 6 training session in a row with only 5 reps sets is a bit boring. Maybe I should consider TB:AA suggestion of a rep more at 75% (if I recall it correctly), just for a bit of variation. Anyhoo, worked up to the following work-sets (work-sets as always supersetted with som mobility/band work):
Zercher squats 70 kg * 3 sets * 3 reps
Dumbbell military press 2 * 14 kg * 3 sets * 3 reps
Pull-downs 50 kg * 3 sets * 3 reps
Hookgrip deadlift 100 kg * 1 set * 3 reps
Re: Cytisus' Log
Saturday June 18th 2017
Active rest / crawl practice / easy MAF aerobic traning.
Swimning, 500 m, 32:11.
Active rest / crawl practice / easy MAF aerobic traning.
Swimning, 500 m, 32:11.
Re: Cytisus' Log
Sunday June 18th 2017
Ball boy for the juniors, gameday with the seniors:
Light sprinting (ball boy: 1 h 25 min, 2.4 km.
Football: Gameday, ¨2.5 h game. Important big win.
Monday June 19th 2017
Operator I/A 8/9.
Bench press day (as I started altenating bench press and military press). Worked up to the following work-sets (work-sets as always supersetted with som mobility/band work):
Zercher squats 70 kg * 3 sets * 3 reps
Dumbbell bench press 2 * 22 kg * 3 sets * 3 reps
Pull-downs 50 kg * 3 sets * 3 reps
Hookgrip deadlift 100 kg * 1 set * 3 reps
Ball boy for the juniors, gameday with the seniors:
Light sprinting (ball boy: 1 h 25 min, 2.4 km.
Football: Gameday, ¨2.5 h game. Important big win.
Monday June 19th 2017
Operator I/A 8/9.
Bench press day (as I started altenating bench press and military press). Worked up to the following work-sets (work-sets as always supersetted with som mobility/band work):
Zercher squats 70 kg * 3 sets * 3 reps
Dumbbell bench press 2 * 22 kg * 3 sets * 3 reps
Pull-downs 50 kg * 3 sets * 3 reps
Hookgrip deadlift 100 kg * 1 set * 3 reps
Re: Cytisus' Log
Tuesday June 20th 2017
Light 50m crawl intervals (automatically intervals due to my non existing technical skills). Kept the pulse below MAF aerobic formula (140 btm):
Swimming, 400 m, 25:12.
Light 50m crawl intervals (automatically intervals due to my non existing technical skills). Kept the pulse below MAF aerobic formula (140 btm):
Swimming, 400 m, 25:12.
Re: Cytisus' Log
Wednesday June 21th 2017
Operator I/A 9/9.
Used the suggestion from Ageless Athlete and used this 90% day for a rep max on the last set. Had decided that 5 reps would be my right to passage, i.e. add weight to the training max. So I didn't do more that 5 reps. Ended with:
Zercher squats 70 kg * 2, 2, 5 reps
Dumbbell standing press 2 * 16 kg * 2, 2, 5 reps
Pull-downs 60 kg * 2, 2, 5 reps
Hookgrip deadlift 110 kg * 1 set * 5 reps
My shoulder have really started to act up. I will need to think hard on what to do next. I will start a thread elsewhere on training around shoulder issues.
Operator I/A 9/9.
Used the suggestion from Ageless Athlete and used this 90% day for a rep max on the last set. Had decided that 5 reps would be my right to passage, i.e. add weight to the training max. So I didn't do more that 5 reps. Ended with:
Zercher squats 70 kg * 2, 2, 5 reps
Dumbbell standing press 2 * 16 kg * 2, 2, 5 reps
Pull-downs 60 kg * 2, 2, 5 reps
Hookgrip deadlift 110 kg * 1 set * 5 reps
My shoulder have really started to act up. I will need to think hard on what to do next. I will start a thread elsewhere on training around shoulder issues.
Re: Cytisus' Log
Thursday June 22th 2017
Football: Last practice of the Spring season. A bit of a fun practice and a bit of go through plays. 1 h 15 min helmets only.
Shoulder felt ok during practice, bit have been edgy most of the day. I will give it a bit of rest. Starting my 3rd cycle of Operator I/A tomorrow with the follow minimum cluster:
Football: Last practice of the Spring season. A bit of a fun practice and a bit of go through plays. 1 h 15 min helmets only.
Shoulder felt ok during practice, bit have been edgy most of the day. I will give it a bit of rest. Starting my 3rd cycle of Operator I/A tomorrow with the follow minimum cluster:
- Zercher squat.
- Hookgrib deadlift, 1 work-set.
Re: Cytisus' Log
Friday June 23th 2017
Op. I/A 1/9. Only did lower body work even though the shoulder felt fine after the squats.
Zercher squats 65 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 6 reps
Incline walking 25 min at 15% and avg btm 126, 1.78 km.
Op. I/A 1/9. Only did lower body work even though the shoulder felt fine after the squats.
Zercher squats 65 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 6 reps
Incline walking 25 min at 15% and avg btm 126, 1.78 km.
Re: Cytisus' Log
Saturday June 24th 2017
Active rest with a walk.
Sunday June 25th 2017
Gameday. Another win. Twisted my foot, but played through it. Foot sore and it will limit my training the next couple of weeks.
Monday June 26th 2017
Light weigthlifting session. Kept the weights very low, due to the injuries (foot and shoulder):
Zercher squats 20 kg * warm-up-sets, and 3 sets * 5 reps
Hookgrib deadlift 60 kg * warm-up-sets, and 1 set * 5 reps
Standing dumbbell press 2 * 10 kg * warm-up-sets, and 3 sets * 5 reps
Pull downs 20 kg * warm-up-sets, and 3 sets * 5 reps
Did a light cardio session afterverse:
Stationary cycling: 25min, avg btm: 121.
Though I can feel the shoulder and foot, nothing feels worse than before the training. So I will do some linear progression up to the Operator weights and restart my 3rd cycle then.
Active rest with a walk.
Sunday June 25th 2017
Gameday. Another win. Twisted my foot, but played through it. Foot sore and it will limit my training the next couple of weeks.
Monday June 26th 2017
Light weigthlifting session. Kept the weights very low, due to the injuries (foot and shoulder):
Zercher squats 20 kg * warm-up-sets, and 3 sets * 5 reps
Hookgrib deadlift 60 kg * warm-up-sets, and 1 set * 5 reps
Standing dumbbell press 2 * 10 kg * warm-up-sets, and 3 sets * 5 reps
Pull downs 20 kg * warm-up-sets, and 3 sets * 5 reps
Did a light cardio session afterverse:
Stationary cycling: 25min, avg btm: 121.
Though I can feel the shoulder and foot, nothing feels worse than before the training. So I will do some linear progression up to the Operator weights and restart my 3rd cycle then.