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adrenalinx
Level 0
Join date: May 2007
Location: England
Posts: 112
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Birdy! hows things mate? looks like your training is going well.
question for ya
Do you find that squats and deadlifts affect your footwork speed? im really starting to find this. I have had lower back problems in the last 6-8 months and it has affected my squat form, tightened my hamstrings and even when i do mobility work (which is alot) my footwork is slow and awkward almost. This really affects me when i have the ball.
I love a crunching tackle and need strength and stability so i dont wanna stop squatting mainly but think i might have to as it tightens my lower back too much which is affecting my speed/coordination. Do you find this??
i squatted friday, woke up stiff but went for a 16 mile bike ride saturday hoping it would help loosen my legs but it crippled my back and i only managed 12 miles because the pain was soo bad. I have a game in 4 weeks and need to get prepared.
oh, and Munich made Barca look like schoolboys eh??
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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adrenalinx wrote:
Birdy! hows things mate? looks like your training is going well.
question for ya
Do you find that squats and deadlifts affect your footwork speed? im really starting to find this. I have had lower back problems in the last 6-8 months and it has affected my squat form, tightened my hamstrings and even when i do mobility work (which is alot) my footwork is slow and awkward almost. This really affects me when i have the ball.
I love a crunching tackle and need strength and stability so i dont wanna stop squatting mainly but think i might have to as it tightens my lower back too much which is affecting my speed/coordination. Do you find this??
i squatted friday, woke up stiff but went for a 16 mile bike ride saturday hoping it would help loosen my legs but it crippled my back and i only managed 12 miles because the pain was soo bad. I have a game in 4 weeks and need to get prepared.
oh, and Munich made Barca look like schoolboys eh??
I wouldn't recommend squats and deadlifts, especially if you have a history of lower back issues. I had decided not to squat or deadlift at all this season. Instead I am incorporating some single leg work and weighted glute bridges, but all well below my max. At the end of the day, we are better off training technique and foot-speed outside with the ball.
Good luck with your game, and go Munich!!
MightyMouse17 wrote:
Looks like a good plan to me.
Thanks for dropping in. Ill let you know how the new diet effects me.
*tweet*
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stefan128
Level 1
Join date: Jan 2011
Location: Indiana, USA
Posts: 693
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Bird!! When is the video going to get released???
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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stefan128 wrote:
Bird!! When is the video going to get released???
"theBird. theDocumentary" is an ongoing project that hopefully will come to completion at the end of this years soccer season. Stay tuned!
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Monday, 6th May 2013.
____________________
TRAINING
____________________
AM
BCAAs, agile 8 and shoulder warm-up
531- Week one, cycle four
Bench Press
67.5 kg x 5
77.5 kg x 5
90.0 kg x 5 (+0) Sad face.
- dips in b/w working sets, 4 sets of 10 reps.
- weighted pull-ups with 12.5 kg; 5, 5, 5, and 4.
- bulgarian split squats; 2 sets of 10 with bar only and then one set of 8 with 30 kg.
- single leg deadlifts; 4 sets of 5 with bar only.
nb: feeling weak this morning... might have got something to do with the low carb intake in the past 36 hours. Could not manage any extra reps on my last set and struggled with the weighted pull-ups. I could feel a slight hint of right knee patella tendonitis with the single leg squats, so I will have to be careful and keep up with my rehab/corrective work. I got some Voodoo bands that I haven't used yet, that maybe I should use for my latest knee irritation.
PM
Recovery:
15 minutes treading water in the ocean.
___________
DIET
___________
Fasted up until 1pm. At about 12:30pm I thought I was going to pass out... I was feeling weak and tired. Broke the fast with a delicious 300 gram t-bone steak, 2 sausages, 7 rice cakes, almonds and cabbage salad. At 4pm I had 'lentil and ham' soup and a 2-scoop whey shake. For my last meal at 6:30pm it was 'lentil and ham' soup, 3 sausages, 4 boiled eggs, peas and some cabbage salad.
Had to guestimate the macros for my soup which was about 1.5 cups of lentils and a few peices of smoked ham. Im guessing P: 35 C: 50 and F:10, for a medium size bowl.
P: 270
C: 185
F: 130
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Tuesday, 7th May 2013.
_______________
TRAINING
_______________
PM
Team Soccer Training
Disappointing turn-out. Players mission due to injury and other commitments. We warmed up with some ball work and then finished off with a low intensity small sided game.
_____________
DIET
_____________
P: 250
C: 220
F: 110
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Wednesday, 8th May 2013.
________________
TRAINING
________________
AM
Injured my left side trapezius while doing my final set of military press. On my 4th rep with 57.5 kg, I felt a sudden sharp pain go through my shoulder/neck and I aborted the lift immediately. Initially I had though I had done some serious damage like a rotator cuff blow out, although I soon realised it was just a trapezius muscle strain, which i had previously injured before(but not for about 18 months now).
From previous experience this injury only takes 3-4 days to almost completely heal. Luckily Saturday nights "knock out cup" game has been cancelled, as the team we were playing forfeited. They were a lower division side that probably did not like there chances and wanted to avoid the extra travel.
Since Im injured and have this weekend off, Im going to take a few days off to recover from this injury and also for a little bit of a mental break. Tonight it will be pizza and beer!!! Ill keep you guys informed on my progress.
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Thursday, 9th May 2013.
_______________
TRAINING
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PM
Team Soccer Training
Woke up this morning with a sore neck and didn't think I could train tonight. Some how by the end of the day my trapezius/neck was feeling a lot better, so I took some ibuprofen and went along to training. No game this week, so we did some running and then some passing games, and finished off with a small sided game. Neck is still a little sore so I have booked a soft tissue session tomorrow morning that should take care of it.
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DIET
____________
Diet has been horrendous. Ill be back on it tomorrow.
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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___________
UPDATE
___________
Been resting with my trapezius injury. Slowly improving. I have a knot the size of Texas in my upper back on my left side. I will roll it out tonight before I go for a run. Not the most ideal rest period. i have been eating whatever I want including McDonalds, spent a night out at the towns basketball game where I proceeded to drink about 8 scotch and colas, and then finished the night off at a local bar. I usually dont go off the rails like this, but I suppose its not a bad thing if I am only doing this kind of thing two-three times a year.
The time off has given me some time to think about my recent training, and it has occurred to me that I need to change things around. Shoulders are getting angry with all of this pressing. Really I should of learned from past experiences that I should not consistently overhead press for more than 6 weeks straight. I have been on my current program for about 14 weeks. Im going to change things up and lift things up a notch.
For my gym days I am thinking;
- 2 sessions a week
- session A(leg day) will include front squats, single leg squats, lunges, hamstring curls, a core movement and a finisher
- session B(upper body day) will be incline bench press, flat dB bench press, dB rowing, a core movement and a finisher.
- lots of pull-ups for both sessions. I will be following the 531 protocol for my main lifts( front squats, incline press and pull-ups).
- every 5-6 weeks I will have a total deload week of no gym at all for 5 days. I will take this when I feel I need to, not when Wendlers book tells me too. I will be concentrating on a lot more soft tissue work as well.
- Im going to start eating some more carbs.
Thinking of buying some squatting shoes to make things easier for me. Im going to choose between the nike romaleos vs the adidas red ones? Anyone got any recommendations?
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Tuesday, 14th May 2013.
For those that are wondering, I will probably not be attending the gym this week. I have decided to give my body a rest from the weights and have a real "deload" week. Normal training will resume next week with a new look program.
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TRAINING
_______________
PM
Team Soccer Training
Decent training tonight. Hopefully the boys get ready for a big performance away this weekend and get our season back on track.
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Wednesday, 15th May 2013.
________________
TRAINING
________________
PM
Solo Skill Session
- Foam roll, agile 8 and upper body warm-up
- Juggled ball for 10 minutes to warm-up
- 3 sets of 5 dribbling b/w cones
- 2 sets of 2 doggies with the ball
- 10 reps of 5 push-ups followed by 5 meter sprint with ball
- 4 reps of 300 meter sprints with 1 minute rest b/w each run
- juggled ball for 10 minutes to cool down.
_____________________
DIET
_____________________
I made a lot of lentil soup the other day and Im trying to get through it before I leave for the city on the weekend. Had a large bowl with dinner tonight, and saying that it is filling is an understatement.
Total for today;
P: 202
C: 183
F: 111
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Thursday, 16th May 2013.
_______________
TRAINING
_______________
PM
Team Soccer Training
With no weights this week Im feeling fresh and was keen for a good session tonight. A few players missing due to injury meant that training wasn't as quality as I was like but it was nice to have a run around. Was good to train in the rain to help getting used to the skidding ball and running/turning in the wet grass.
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Friday, 17th May 2013
_________________
TRAINING
_________________
PM
Active Recovery Session
- agile 8 and shoulder warm-up
- 20 minute light jog around the training grounds
- 10 minutes of mobility work(i.e.: lunging, side-stepping, running backwards etc)
____________
DIET
____________
As today's training session was a recovery session I was aiming for relatively low-moderate carbs.
Breakfast was scrambled eggs with 4 eggs, veges and 2 tablespoons of peanut butter. Lunch was 5 low fat gluten free beef sausages. Mid afternoon snack was a 2 scoop protein shake and a handful of brazil nuts. For dinner it was lentil soup, lamb shanks and some veges.
Todays totals;
P: 199
C: 110 (55 of these carbs were after training)
F: 130
*tweet*
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DSSG
Level 0
Join date: May 2012
Location: Delaware, USA
Posts: 1279
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Hey, Birdy, how's your right trap going (I saw that you injured it :( )? Also, I recommend more posterior chain work. Do you have any GHR benches, or a way to anchor your feet down for their 'natural' version? Since I would recommend switching the leg curls out for them as the GHR variations train the hamstrings through both the knee and hip joint and depending on form can get some glute work in also.
I would also recommend you switching out either your lunges, or split squats with single leg DB romanian deadlifts (with 1, or two dumbbells depending on preference) since you are doing three quad dominant exercises, and at the end only one hamstring exercise that only trains half the hamstrings functions.
Perhaps do the front squats, the DB single leg romanian deadlifts, the split squats, natural glute hamraise (please warm up somehow, and do them assisted with a slight push from your arms before you try a single strict rep... I don't want you to hurt yourself), then whatever core work you want (please don't use anything with flexion so your back is safe), and whatever crazy finisher you want.
Anyway, best of luck. Please follow my advice, I know you like lunges/split squats/ect, but I think you could do with some work imbalanced (what I listed is balanced, you should probably swap the split squats out for another posterior chain exercise to get yourself balanced out) in favor of your posterior chain.
I also recommend trying to stick with the glute bridges (and PROGRESS with them, they get a lot more comfortable once you get at least a plate on the bar) , as you seem to have very weak glutes, and that could be part of the reason why your back hurts you so much.
As always, DSSG.
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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DSSG wrote:
Hey, Birdy, how's your right trap going (I saw that you injured it :( )? Also, I recommend more posterior chain work. Do you have any GHR benches, or a way to anchor your feet down for their 'natural' version? Since I would recommend switching the leg curls out for them as the GHR variations train the hamstrings through both the knee and hip joint and depending on form can get some glute work in also.
I would also recommend you switching out either your lunges, or split squats with single leg DB romanian deadlifts (with 1, or two dumbbells depending on preference) since you are doing three quad dominant exercises, and at the end only one hamstring exercise that only trains half the hamstrings functions.
Perhaps do the front squats, the DB single leg romanian deadlifts, the split squats, natural glute hamraise (please warm up somehow, and do them assisted with a slight push from your arms before you try a single strict rep... I don't want you to hurt yourself), then whatever core work you want (please don't use anything with flexion so your back is safe), and whatever crazy finisher you want.
Anyway, best of luck. Please follow my advice, I know you like lunges/split squats/ect, but I think you could do with some work imbalanced (what I listed is balanced, you should probably swap the split squats out for another posterior chain exercise to get yourself balanced out) in favor of your posterior chain.
I also recommend trying to stick with the glute bridges (and PROGRESS with them, they get a lot more comfortable once you get at least a plate on the bar) , as you seem to have very weak glutes, and that could be part of the reason why your back hurts you so much.
As always, DSSG.
Hi DSSG,
I'll keep my reply short as I am typing on a borrowed ipad. My traps are all good now thanks. I agree that I need to do more posterior chain work. Unfortunately no GHR benches at my gym, although considering one for a proposed home gym. I will definitely stick with the glute bridges and I will consider your suggestion for my leg routine. Please stick around and give advice as I work through my new routine.
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Sunday, 19th May, 2013.
_________________
GAME DAY
_________________
Drew 1-1.
We played away against one of the weaker sides, with a strong starting 11, although a number have been missing from training due to other commitments. We dominated the first half in possession but only managed to score one thanks to a clumsy challenge that gave us a penalty kick. They scored in the first 5 minutes of the second half as we struggled to get back into gear. We then dominated the rest of the game but struggled with creating any real opportunities. Very very disappointing result.
I payed back at my centre back position. I didn't have much to do and was frustrated at times watching teammates not taking opportunities. I made a few runs forward which I shouldn't have to do, but did so as we were chasing the win. Hopefully the disappointing result will motivate the coaches to get us into gear at training.
After the game I went to a Turkish restauraunt with ladyBird, where I feasted on chicken and rice, and then ate most of ladyBirds dinner as well. Eating some chocolate biscuits, nuts and beer as I type thins to complete my refeed/cheat meal. Tomorrow I will fast until 1pm. Exciting week coming up as I am entering a new training phase/routine. Stay tuned to the cage!!!
*tweet*
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DSSG
Level 0
Join date: May 2012
Location: Delaware, USA
Posts: 1279
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theBird wrote:
Unfortunately no GHR benches at my gym, although considering one for a proposed home gym.
*tweet*
Anchor your feet under something, it isn't as good (from what I hear), but still very good for the hamstrings.
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Tuesday, 21st May 2013.
___________________
TRAINING
___________________
AM
- Agile 8 and a foam roll.
- Front squats, 5 sets of 10 with 30 kg. Super-setted with 6 reps pull-ups.
- Bulgarian split squats, 3 sets of 5 reps using 30 kg.
- Single leg deadlifts, 3 sets of 5 using 20 kg bb.
- Core work, hip flexor stretching and glut bridges.
nb: today, I was just practicing movements for my new routine. Once Im comfortable with my form etc, I will apply the 531 methodology to this workout.
PM
Team Soccer Training
Started off with a warm-up and some pylometrics. Played a few small sided possession games and finished off with a larger game at the end. Still a few players missing with injury and other commitments. A home win this week is crucial if week for us to stay in the race.
*tweet*
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strangemeadow
Level 5
Join date: Oct 2009
Location: Illinois, USA
Posts: 994
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theBird,
Hey man, hope the trap is all healed up. I agree with you, less overhead pressing for you. You get plenty of shoulder work with benching and incline benching.
Totally agree with DSSG, single leg DB RDL's are where it's at. I often use the empty bar to do them, 10 reps each leg, 3-4 sets. It is amazing. Conversely, go down with a DB, gently place it on the floor, come back to start position, then go back down and pick up the DB and come the start position. Brutal, effective, safe.
How's the lower back? I'm assuming the extra ab work has helped?
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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strangemeadow wrote:
Hey man, hope the trap is all healed up. I agree with you, less overhead pressing for you.
Totally agree with DSSG, single leg DB RDL's are where it's at. I often use the empty bar to do them, 10 reps each leg, 3-4 sets. It is amazing. Conversely, go down with a DB, gently place it on the floor, come back to start position, then go back down and pick up the DB and come the start position. Brutal, effective, safe.
How's the lower back? I'm assuming the extra ab work has helped?
Hi Mr Strange,
My traps are feeling much better thanks and I would say are 98% recovered. I was a little silly to do so much pressing for 16 weeks straight. I think pressing with a barbell once a week is sufficient for my goals. I need to take more "reload" weeks as well.
I will be practicing my single leg RDLs, although I don't have the best balance.
Lower back has been really good recently. Im not sure what I am doing differently, but the back is feeling good and things are back on track!
*tweet*
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theBird
Level 0
Join date: Aug 2009
Location: Australia
Posts: 3265
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Wednesday, 22nd May 2013.
Was planning a "Solo Skill Session" this afternoon, but when it came time to hit the track I had decided to skip the session. Feeling a little tired, sore and not mentally prepared to train. Will try to make up for it tomorrow morning.
*tweet*
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