On October 28 2011 19:01 emjaytron wrote: increase overhead arm power but maintain shoulder health
Hmm, with regards to this point- what are you thinking of doing exercise wise? I guess I'm pretty interested in this as well.
At the moment I'm adding a few things to my workouts (the stuff I listed are my core exercises, I usually stagger them over the week.)
been doing external rotations with theraband as part of my warmup, and arm abduction (0-180 degrees) while i stand on the theraband. Also occasionally do reverse dumbell flys with 30lbs. Seems to be fine at the moment, I guess its just about balancing muscles around the scapula as much as you can, and stretching pecs a lot
On October 27 2011 11:21 Hurricane wrote: I spent pretty much all of monday and today thinking of excuses to not go to the gym or not do my full work out. When gym time came I made myself go and I did my lifts.
Today went super well and I'm going to break my squat and DL PRs on Friday and it's going to be awesome.
Nothing to add, BP fucking personal record. Long weekend w/o alcohol gonna be sad . Plus my uni gym is closed tomorrow and monday so I gotta find a new gym for those days. Going for 3 singles at 184kg tomorrow deadlift.
Joined the gym 5 days ago and feel better already. My main focus is to increase my power for soccer, and work on general health and fitness as well.
Currently I'm doing Starting Strength with cardio work on my rest days. Is this ok or would I better off doing cardio on a weight day? Not doing cardio isn't really an option because that's very important for soccer. Because I'm pretty unfit my cardio isn't very intensive, just 20-40mins run/cycle.
Joined the gym 5 days ago and feel better already. My main focus is to increase my power for soccer, and work on general health and fitness as well.
Currently I'm doing Starting Strength with cardio work on my rest days. Is this ok or would I better off doing cardio on a weight day? Not doing cardio isn't really an option because that's very important for soccer. Because I'm pretty unfit my cardio isn't very intensive, just 20-40mins run/cycle.
I am not sure when its better to do cardio. However beware that at some point when u start lifting heavy and need more time to recover u won't be able to do weights 3x times + cardio + football practice. Then, I would start by ditching cardio.
On October 27 2011 11:21 Hurricane wrote: I spent pretty much all of monday and today thinking of excuses to not go to the gym or not do my full work out. When gym time came I made myself go and I did my lifts.
Today went super well and I'm going to break my squat and DL PRs on Friday and it's going to be awesome.
Nothing to add, BP fucking personal record. Long weekend w/o alcohol gonna be sad . Plus my uni gym is closed tomorrow and monday so I gotta find a new gym for those days. Going for 3 singles at 184kg tomorrow deadlift.
1.5bdw is real impressive. I have never done any 3 sec pause at bottom BP, why are you doing them and can you recommend them to anybody? And how are you doing them (as in just warmup or how many sets/reps)?
On October 27 2011 11:21 Hurricane wrote: I spent pretty much all of monday and today thinking of excuses to not go to the gym or not do my full work out. When gym time came I made myself go and I did my lifts.
Today went super well and I'm going to break my squat and DL PRs on Friday and it's going to be awesome.
Nothing to add, BP fucking personal record. Long weekend w/o alcohol gonna be sad . Plus my uni gym is closed tomorrow and monday so I gotta find a new gym for those days. Going for 3 singles at 184kg tomorrow deadlift.
1.5bdw is real impressive. I have never done any 3 sec pause at bottom BP, why are you doing them and can you recommend them to anybody? And how are you doing them (as in just warmup or how many sets/reps)?
I'm into powerlifting. I learnt powerlifting style bench press not so long ago (even though my technique isn't that good). With powerlifting technique, u load ur pecs on the descent and relax (as possible) ur legs, arms and grip. At the bottom u drive with ur legs and transfer energy to ur lats with which u throw the weight up and basically use momentum to drive the bar of the chest, which is the hardest part of the lift. Its like a jerk with a static stomp laying down :p.. Bottom pauses help build explosiveness for the drive, but it only works with that technique. Pausing at the bottom doing regular BP will fry ur arms/shoulders so I wouldn't recommend it if u do traditional way (aka Starting Strength)
On October 27 2011 11:21 Hurricane wrote: I spent pretty much all of monday and today thinking of excuses to not go to the gym or not do my full work out. When gym time came I made myself go and I did my lifts.
Today went super well and I'm going to break my squat and DL PRs on Friday and it's going to be awesome.
Nothing to add, BP fucking personal record. Long weekend w/o alcohol gonna be sad . Plus my uni gym is closed tomorrow and monday so I gotta find a new gym for those days. Going for 3 singles at 184kg tomorrow deadlift.
1.5bdw is real impressive. I have never done any 3 sec pause at bottom BP, why are you doing them and can you recommend them to anybody? And how are you doing them (as in just warmup or how many sets/reps)?
I'm into powerlifting. I learnt powerlifting style bench press not so long ago (even though my technique isn't that good). With powerlifting technique, u load ur pecs on the descent and relax (as possible) ur legs, arms and grip. At the bottom u drive with ur legs and transfer energy to ur lats with which u throw the weight up and basically use momentum to drive the bar of the chest, which is the hardest part of the lift. Its like a jerk with a static stomp laying down :p.. Bottom pauses help build explosiveness for the drive, but it only works with that technique. Pausing at the bottom doing regular BP will fry ur arms/shoulders so I wouldn't recommend it if u do traditional way (aka Starting Strength)
Joined the gym 5 days ago and feel better already. My main focus is to increase my power for soccer, and work on general health and fitness as well.
Currently I'm doing Starting Strength with cardio work on my rest days. Is this ok or would I better off doing cardio on a weight day? Not doing cardio isn't really an option because that's very important for soccer. Because I'm pretty unfit my cardio isn't very intensive, just 20-40mins run/cycle.
The best possible cardio training for you as a soccer player is interval training, certainly the most specific. You can do yourself more good in like 15 minutes of repeated sprints and agility training than 40 min of generic cardio..
Cycling is probably not that great for you to be honest.
Gym exercises I would recommend are powercleans but they are pretty advanced and you need to spend time on basic lifting technique first. In the meantime plyometrics are your best bet.
- squat jumps/box jumps - stair sprints - plyometric lunges (lunge then explode up and swap feet position in midair)
I'll find some stuff on youtube for you to show what I mean. SS lifts are good for anyone starting off but they will not be very specific for soccer because you don't want hypertrophy (size) just power
this is pretty advanced but its got some great movement patterns. combine speed work like this with strength exercises like squats and you'll be carving up that pitch in no time
the most applicable stuff for you out of this is anything involving a landing and quick transfer into another jump. not so much the plain standing jumps.
1) You need well conditioned joints which lifting heavy provides 2) You need a good base strength for plyo to be useful. Plyo helps to generate power, but if you aren't strong you will be limited by the maximum power you can generate.
Fucked up my revenge deadlift workout. Barely got the first rep of 225kg up. Only positive thing about it that it was about 12 seconds long and I didn't pussy out until just at the end (a slight improvement where I bailed when it got to my knees the second rep) and TEAM GEÐBRÆÐUR (team insanitybrothers) nodded their approval.
Being approved by TEAM GEÐBRÆÐUR is a rare honour.
Proper course of action will be taken (wether I just bail on Coan/Philipi and say 217kg -> 225kg x 2 a good enough improvement or just try for the third time) will be done when I sober up.
Note that this drunk post is I believe the second ever I've posted in TL HF ever.
Did a Deadlift test-workout for the 5/3/1 Programm. Holy cow, that was way harder than I expected:
Deadlift: 100x4, 120x2, 136x5, 157.5x5 178.5x9 85x10-10-10-10-10 The five sets at 85kg at the end of the work-out sound so easy, but damn that's a lot of reps.
And Power Clean: 90kg 2-2 PR, yay. Fucked my shoulder up a little bit during the press yesterday, so couldn't do much volume on PCs.
EPT
? somebody please, tell me this isn't true.
