6.11-07,
Bench press:
20 kg12
40 kg8
60 kg5
65 kg10, 9, 9
Deadlift:
60 kg8 with shrugs and plantar flexion
80 kg4 with shrugs and plantar felxion
95 kg4
100 kg4,4,4,4
Seated row:
45 kg8
55 kg8,8
Lunges
19 kg DBs* 8, 8
Military press:
42,5 kg7,6
Squats:
42,5 kg4
90 kg5,5
Pull-ups:
BW Doubles 14. 28 reps. Time 6,39 min, starting every 30 sec.
Romanian Dead:
70 kg *5, Struggled with form
70 kg *8, Correct form. Grip heavier than legs. Stopped to prevent DOMS
9.11-07,
Deadlift:
20 kg16
60 kg6
90 kg5
100 kg8,8,8
Pull-ups:
BW* 8,7,7
Squats:
60 kg5
90 kg4
92,5 kg4,4
Incline DB bench
12 kg DBs8
18 kg DBs8
24 kg DBs6,6,6
Lunges
20 kg DBs8,8
Seated row:
47 kg5
57 kg8,8
Romanian Dead:
70 kg8,8,8
5 min medball work
11.11-07, Looks like I need high volum to progress. Very happy with todays lifting.
Bench press
20 kg20
40 kg8
60 kg5
70 kg3
72,5 kg4,4,4,4
Squats:
50 kg8
70 kg5
90 kg2
95 kg4,4,4,4
Seated row:
45 kg6
60 kg8,8,8
Military press
40 kg9,8
Lunges
21 kg DBs8
Pull-ups:
BW8
Deadlift:
70 kg5
110 kg4,4
Romanian Dead:
75 kg*8,8
Hope to do more acceleration training in the next weeks. Have a question about accel training, would be nice if anyone who reads this would like to help me.
Is it neccesary for me to train accel from falling, push-ups and that kind of stances when i as a soccer player 90 % of the time accelerate from a standing/walking/jogging position in a game?
13/11-07
Incline DB press
26 kg DBs8,8,8
Seated row:
57 kg5
67 kg5,5,5
Hang cleans:
40 kg5,5
50 kg5,5,5
Jerk:
40 kg3
50 kg3,3
Squats:
40 kg8
70 kg5
100 kg4
105 kg*5,5,5,5
Great improvements. I don’t understand this. 4 days ago I squatted 92,5 kg*4, pulled 55 kg for 8 reps in seated row, and pressed 24 kg DBs for 6 reps. I acually did a mathematical mistake today and squatted 105 kg instead of 95. Noticed this after two sets. Closing in on my goal of squatting 110 for 5 reps before january.
You don’t have to, but they can be useful if you find that you have problems relaxing when using your normal start. “Paralysis by analysis” is an expression used on this forum. Some people like to mimic the actions that take place during a game more closely and start from a sideways stance etc. Personally I train accelerations like a sprinter would (spikes and all) and let the actual games themselves take care of the more specific training. After all, for a soccer player, sprinting must be regarded as general training.
Thanks Thor,
I understand the paralysis by analysis expression. I need to develop power and learn to run more relaxed. Doesn’t really matter which position I run from. Specific mechanics will be developed in the game. Will focus less on this in the future.
16.11-07,
Bench press:
20 kg12
40 kg8
60 kg5
70 kg5
75 kg4,4,3
Seated rows:
37 kg5
57 kg5
67 kg7,7
Squat jumps:
30 kg4,3,3,3
Explosive 45 degree leg press:
80 kg4,5,4,4,4
Military press:
45 kg6,6
Deadlift:
70 kg6
110 kg5,5,5
Lunges
22 kg DBs8
Pull-ups:
BW*8,5 (difficult grip last set)
Romanian Dead:
70 kg *10
90 kg *6,6. Stopped higher than i’ve formerly done. 10 cm below knee today, middle of leg earlier.
18.11-07,
Narrow grip bench press:
20 kg10
40 kg10
60 kg5
70 kg5,5
Back squat:
30 kg8
60 kg5
80 kg5
100 kg8,8
Seated rows:
50 kg5
70 kg6,6
Military press:
50 kg3,3
Deadlift:
50 kg5
80 kg5
100 kg5
110 kg2
115 kg4,3,4
Lunges
21 kg DBs10
Pull-ups:
Triples starting every 30 sec. 63 reps. 18 reps in 2,42 min.
Romanian Dead:
70 kg *5
90 kg *8,8
20.11-07,
Bench press
20 kg12
40 kg7
60 kg5
70 kg3
75 kg4,3 Less than 4 days ago.
Back squat:
50 kg8
70 kg5
90 kg5
105 kg4,3. Less than 4 days ago.
Seated rows:
47 kg5
67 kg6,6. All reps touching chest.
Romanian Dead:
50 kg10
60 kg8
70 kg10,10, Worked on technique. Corrected form to straighter back and 10 reps of 70 was pretty heavy.
Only 18,5 hours form the last workout ended to the start of this one. Not happy with lifts so volume was low, and hopefully 3 days of recovery will improve my strength. Will do one more max workout and afterwards I will train 2 easier sessions before I increase intensity again.
22.11-07,
Narrow grip bench press:
20 kg8
40 kg8
60 kg5
65 kg5
70 kg6 Medium
Back squat:
40 kg8
70 kg8
90 kg5
105 kg5 Medium
100 kg5
Chin-ups max test: 12 reps
Military press:
40 kg10,10. Medium
Pull-ups max test: 9 reps
Explosive deadlifts with shrug:
60 kg6
80 kg5,5,5. Easy, felt good.
Standing BB row:
60 kg3,3 (Not full range on last 1-2 reps.)Heavy
24.11-07
Ankle jumps: 310
Split squat jumps: 46
Clap push-ups: 55
Sargent test jumps: 45. 52 cm best.
Pull-ups 45, difficult grip.
Burpees: 412
10 min core work
27.11-07,
Bench press:
20 kg12
40 kg10
60 kg5
70 kg5
28 kg DBs6
32 kg DBs4,5
Back squats:
50 kg10
70 kg5
90 kg5
100 kg10,10
Deadlift:
70 kg6
80 kg5 explosive with shrug and up on toes.
90 kg5,5 explosive with shrug and up on toes.
120 kg5,5,5. Not belt.
Military press:
45 kg6,6,6
Seated rows:
67 kg7,6
Pull-ups:BW8
Chin-ups:BW8
29.11-07
Back squats:
40 kg10
60 kg5
80 kg5
90 kg2
100 kg2
105 kg3,3,3
Bench press:
20 kg10
50 kg5
70 kg5
75 kg3,3,3
Seated row:
47 kg4
69 kg5,5,5
Seated shoulder press:
24 kg DBs6,6,5
French press:
37 kg3
27 kg10
Ankle triset, 153.
01.12-07
3 reps standing long jumps, 244 cm best. jumped 220 cm a few months ago, never jumped more than 230 cm before.
1-2-3 jumps. 3 each2.
Depth jumps, 30 cm. 34
Plyo push-ups, 33
Stair jumps, 6 contacts(32)
30 contacts lower body, 9 contacts upper.
fast-easy-fast, 15-15-15. 6 reps.
10 meter accel to 2 meter break area, turn and repeat. 6 reps.
20 meter shuttle. 6 reps.
Total 420 meter.
03.12-07,
Narrow grip bench press:
20 kg10
40 kg5
60 kg5
70 kg5,5,5, Heavy. Stagnation. Will do light weights and high volume to improve.
Back squat:
70 kg8
90kg5
100 kg3
110 kg3,3,3 Heavy.
Deadlift:
70 kg8
110 kg5
120 kg5,5,5 Easy/Medium
Standing BB row:
40 kg6
50 kg6
55 kg5,5,5 Heavy
Military press:
40 kg5
50 kg3,3,3,3 Medium
Romanian Deadlifts:
40 kg5
60 kg5
80 kg*7,7 Medium
Pull-ups:
One strict max set, 10 reps.
05.12-07
Hill sprints, 2-3 degrees incline
10*40m, 2 min pause.
One set of push- and pull-ups.
07.12-07,
Bench press:
20 kg8
40 kg5
60 kg5
70 kg3,3,3,3,3,3 Easy
Back squat:
40 kg8
60 kg5
80 kg5
90 kg3
100 kg3,3,3,3,3,3 Medium
Seated rows:
50 kg5
70 kg5,5,5,5 Heavy
Deadlift:
40 kg2
70 kg3
90 kg3
110 kg3
125 kg4,4,4 Heavy. Slow eccentric.
Push press:
40 kg5
50 kg5 Easy
Pull-ups:
28, stopped 1 or 2 reps before failure.
Back extensions:
210 rep, 10 kg plate.
5 min core
Had planned to do some reps of 20 meter agility(5-10-5). But felt some trouble in my left hamstring and didn’t event complete the first shuttle. Got this small strain 5 days ago on the first hill sprint. Also felt it on soccer practise the day after. Planning to strech more, warm-up better than usual and do some sets of nordic hamstring(eccentric, falling to ground) when strength training.
Bench press:
20 kg10
40 kg5
60 kg5
70 kg5,5,5,5,5,5
Hang cleans:
40 kg3
50 kg3
60 kg3,3,3
Push press:
50 kg3
60 kg3,3,3
[b]Pull-ups: 38[/b]
Explosive lunges:
33 each.
Seated row:
57 kg3
67 kg5,5,5,4
Squat jumps:
40 kg4,4,4
Straigh leg deadlifts:
50 kg5
70 kg7,12,12
10 min core work on bosu.
Back squats:
40 kg10
70 kg5
90 kg5
100 kg8,8 Heavy, very deep. Upside of thigh more than parallel on all reps.
Narrow grip bench press:
20 kg10
40 kg7
60 kg4
65 kg8,8 Medium
Hang cleans:
50 kg3
55 kg3,3,
Standing BB rows:
50 kg*8
Had exam today (nutrition) and hadn’t slept alot. Shorter workout than planned.
15.12-07,
Bench press:
20 kg8
40 kg5
60 kg5
70 kg5
75 kg5,4,4 Heavy
Back squat:
30 kg10
60 kg5
80 kg5
100 kg3
105 kg4,4,4 Heavy
Seated rows:
65 kg10,9,9 Heavy
Dips:BW+6 kg10, 2 set.
Pull-ups:
Doubles starting every 30 sec. 122 reps.
Deadlift:
40 kg2
70 kg2
90 kg2
120 kg*6,6,6 Medium, slow eccentric. Medium
Core work: 5 min
17/12-07
Hill sprints, 2-5 degree incline.
2 sets *10 reps, 25 meter sprints.
Rest between sets 3 min, 1 1/2 min between start of reps.
Total distance 500 m.