It takes a lot of work and practice to get it right. Its hard to do.

certainly feels like more of an accomplishment when it's listen in lbs amirite

True. I should start listing things in ounces or some other antiquated unit. Acino's? Rotolo's? Barrels?

February 25th: Squatting

Front Squats: 135x5x3
Power Cleans: 135x1x10

Wife was at soccer practice so I stopped in at the gym to do some squatting. Did some sets of 2-3 front squats after some of the cleans, and then did some ankle rehabs. Working on stopping the back movement.

Hey, all this time and I never new Aidan was a lesbian.

I vote for Funt.

26th February: Back Day I

Front Squat: 60x5x2
Pendlay Row: 70x5x5
Cable Row w/ pause: 60x10x3
DB Row: 27.5x10x3
DB Curls: 12.5sx12x4
Glute Bridges: +5x20x3
Saxon Side Bends: +10x6x3
Decline Situps: +10x14x3
1-Legged Leg Press: 40x10x3
Calf Raises: 15x12x4

Good workout, felt a bit better about the front squats today that maybe there is hope of getting the back movement sorted. Saxon side bends are killer but I feel like I'm improving rapidly, definitely the most consistent run of ab training in my training career and it is way overdue.

February 27th: LISS

Four laps of the local park, and four sets of seven pullups.

February 28th: Press Volume

Bench Press: 85x5x5
OHP: 40x8x3
Cable Flies: 24x8x3
Facepulls: 36x15x2
Ext. Rotations: 12x10x3
Rear Delt Flies: 7x10x3
Cable Woodchops: 42x10x3
Ab Roller: BWx10x2

Feeling a bit meh for some reason, bench felt really heavy. Starting to get into the groove of the accessory work, slowly increasing things here and there.

March 1st: Back Day II

Front Squat: 60x5x3
Deadlift: 130x5
Snatch Grip Rack Pull: 70x8x3
Unilateral Ham Curls: 30x8x3
Pullthroughs: 60x8x4
Decline Situps: +15x12x2
DB Curls: 15x10x4

Deadlifts:



Front Squats:

Got a question for you.

When you played soccer how did you schedule your lifting around the soccer?

I play twice a week and try to lift 3x per week. Games are on Thursday and Sunday. Based on your experience, when would be the best days to lift assuming the soccer days are fixed? Right now I'm doing MWF. But squatting on Monday is really tough after playing on Sunday night. I'm basically doing SS, but without the pressing (i.e., bench every session).

I could actually lift before the games as well. I tried that for some time, but I was pretty wiped out for the games and I suck enough when I'm well rested.

Thoughts?

I was never lifting when I was serious about soccer, unfortunately for me. The last few years has been pretty low level stuff where I was only playing once a week on sunday with a pickup game on a weeknight, and I had an inflexible lifting schedule (MWF) so I soldiered on. Not much you can really do, you'll be tired from lifting for soccer and tired from soccer for lifting. Decent rest and nutrition is going to be the secret as much as anything else.

You could do GSLP, which has you squat only twice a week on the A and C days, and only deadlift on the B day. You could structure those days to be the friendliest for football. Maybe do the deadlift and bench day on monday, squat and bench wednesday and friday? The other idea is to shift to a more intermediate style progression (like TM), where you have an intensity day friday/saturday and maybe a volume day tuesday, and squeeze in an accessory light day or two when it suits.

Thanks, very helpful. The soccer I'm playing is definitely low level stuff. I took pretty much a 15 year break before starting again recently. But even though it's pretty low level, running around for most of 90 min is just horrible for recovery. I think I'll give the GSLP-style programming a shot.

Melkerson,

If you're interested in general or assistance programming ideas, I've been running GSLP for the last month and a half or so, so you may find that part of my log useful.

back in your own log, br0, gotta keep my subscribers

March 2nd: Bike Ride

Cycled 12.6 miles in 46:30. Much faster than last time on the same, went with the old man and he set the pace. I still have a lot of improvement to my aerobic capacity to make, but it'll be nice when I have my proper shoes/pedals and can stop using the egg beaters.

ty, Montebro. will check it out

March 3rd: Press Intensity

Bench Press: 95x5
DB Bench: 32.5x6x3
Dips: +15x5x3
Dip Shrugs: BWx10x3
Pushups: +10x12x3
45degree Rear Delt Flies: 5sx10x3
Face Pulls: 36x15x2

Ok workout. Didnt sleep or eat that well yesterday and the fifth rep on bench was a real grind. Didnt help that I had a 60min rehab appointment directly before hand. Leg is doing well, still mostly on track compared to the protocol. Can start adding in some light jogging and side-to-side movement, whilst continuing to strengthen the calf muscle further. Keep working on unilateral accessory work in addition to squats, so I'll probably have to have a programming change soon just to fit it all in.

March 4th: Back Day I

Front Squat: 70x5x3
Pendlay Row: 72.5x5x5
Cable Row w/ pause: 60x10x3
DB Row: 27.5x10x3
Glute Bridge Single Leg Iso: 6x10sec
Saxon Side Bend: 5sx6x3
Pulldown Abs: 42x12x3
DB Curls: 15sx10x3

Busy this week so had to squeeze in wednesday's workout today. Hips were feeling super tight, combined with the bump in weight meant form suffered a little I think. Everything else was good, but tough, especially the ab work.

March 7th: Press Volume:

Bench Press: 85x5x5
OHP: 40x8x3
Flies: 24x8x3
Facepulls: 36x15x3
External Rotations: 12x10x3
Rear Delt Flies: 5x10x3
Russian Twists: 6x20x3
Pulldown Abs: 48x12x3

Things are getting a bit easier, which is always good. Probably time to up the weight on OHP and volume day, depending on how next intensity day goes.

March 8th: Back II

Deadlift: 135x7
Front Squat: 72.5x5x3
Snatch grip Rack Pull (w/ pause): 70x8x3
Unilateral Ham Curls: 30x8x3
Pull Throughs: 66x8x3
Decline Situps: 20x10x3
DB Curls: 15x12x3

Deadlifts were good. I belted up for front squats and it seems to help me cue ab engagement much better, so I might keep doing that even though it is silly for such a low weight. Accessories all felt good, but I forgot to do weighted chins so I'll have to do some at the park tomorrow.

hey brother, how many reps you where doing before started adding weight to your chinups? did you get your cycling shoes and clips* you will feel the difference, glgl

i don't really recall. 3 sets of 8 bw seems like a reasonable level, add five or ten pounds and aim for 3 sets of 5. progress when you hit that.

damned shipping company. i have no idea when my stuff will arrive. supposedly any day now and then it has to clear customs.

March 9th: LISS

Rode 22.8km in 59:47

cool, 8 doesnt seem that bad, maybe should do a few like that a week, tyty