Off season
Users viewing topic: & 1 Guest
| callo |  | New programme | 23-11-2012 @ 20:05 |
 Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | With 5 weeks til re-season, ive moved into a new programme splitting the 4 exercises and involving smaller muscle groups basicly a pre-season college lifting programme, | ||
| callo | | week 11 | 03-12-2012 @ 17:39 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Deads 100kg 10 120kg 8 130kg 5 140kg 5 150kg 1 170kg 1 (PB) 180kg 1 (pb) 190kg FAIL Assisted work | ||
| callo | | week 12 new programme | 03-12-2012 @ 17:44 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Bench press 100kg 10 x 2 125kg 4,3,3 front squat push press (machine) 150kg 5x10 IGNORE THE WEIGHT IT'S A MACHINE WHICH OBVIOUS AIDS, (really good exercise as it engages the hips and allows the one movement good football position) 3x8 on all db rows 40kg leg press 250kg military press 60kg db bench 50kg 3x12 body lunges neck 10kg plate 150 sit ups | ||
| callo | | week 13 | 10-12-2012 @ 18:38 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Post Edited: 10.12.2012 @ 18:39 PM by callo TENDON DAMAGE in foot will be out for few weeks for full body recovery ready for pre-season in jan and then back to it. | ||
| callo | | week before crimbo | 19-12-2012 @ 14:03 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | No lower body work mostly upperbody. hit a 140 bench press again. fully recovered and was gona take the time off, But decided to go for GREAT BRITAIN LIONS january 12th will ease off the PB work would have liked my stats to be a little higher but with my size and speed think i may be able to impress. back into the gym from today got 3 weeks to iron out the creases and get sharp. | ||
| callo | | week 14 | 05-01-2013 @ 10:20 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Off | ||
| callo | | week 15 session 1(19 weeks overall into off-season) | 05-01-2013 @ 10:21 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Post Edited: 05.01.2013 @ 10:28 AM by callo Prep work for trials10 x 10 squats 60kg tryre flips 10x5 kettle swings 10x10 18kg hang cleans 10x5 50kg ladder and footwork, stance and sprints | ||
| callo | | week 15 session 2 | 05-01-2013 @ 10:24 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | bench press 100kg 10 110kg 5 120kg 3 130kg 2 100kg 10 60kg 30 squat 60kg 10 100kg 8 110kg 6 120kg 5 130kg 2 140kg 2 incline single press (db) 40kg 10 42kg 8 45kg 6 leg press 150kg 10 200kg 8 250kg 6 | ||
| callo | | week 16 session 1 | 08-01-2013 @ 17:23 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Military press 60kg 10 70kg 5 80kg 5 90kg 3 60kg 10 shoulder press 40kg 10 60kg 10 80kg 6 deadlifts 100kg 10 120kg 5 140kg 5 150kg 5 160kg 1 180kg 1 rows 60kg 10 70kg 8 80kg 5 power shrugs 80kg 3 x 10 kettlebell swings / clean and press | ||
| callo | | week 16 session 2 | 10-01-2013 @ 14:52 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | bench press 60kg 10 100kg 10 110kg 8 120kg 4 130kg 2 100kg 12 squats 100kg 10x10 cardio and circuit weights, rest up for GB trial | ||
| callo | | week 17 | 26-01-2013 @ 12:42 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Took off for recovery of few niggles. trail for GB was unsuccessful onto preparing for hawks season. | ||
| callo | | week 18 session 1 and 2 | 26-01-2013 @ 12:45 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | 1. Bench 100kg x10 125kg 5, 5, 3, 2 squat 100kg 10 140kg 5, 5, 5, 3 assisted work. 2. deads 100kg 10 145kg 5,5,5,5 military press 60kg 10 80kg 5,5,5,3 power shrugs 60kg 10 100kg 5,5,5,5 | ||
| callo | | week 19 session 1 and 2 | 02-02-2013 @ 08:32 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | 1. squats 60kg 10 100kg 10 129kg 5 140kg 5 150kg 3 160kg 2 170kg 2 bench 100kg 10 110kg 5 120kg 4 130kg 2 100kg 15 2 deads. 100kg 10 120kg 5 130kg 5 140kg 5 160kg 5 170kg 3 180kg 1 single dumbell press. 30kg 5 35kg 5 40kg 5 45kg 3 50lg 2 | ||
| callo | | week 20 | 07-02-2013 @ 19:17 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | session 1 leg press. 100kg 10 120kg 10 160kg 10 200kg 5 220kg 5 250kg 5 280kg 4 300kg 3 bench press 100kg 10 120kg 5 125kg 4 130kg 2 100kg 18 assisted work session 2 hang cleans 40kg 10 60kg 8 70kg 5 75kg 3 80kg 1 front squat 60kg 3x 10 80kg 5 90kg 2 (didn't expect them to be so hard lol) boxing and cycling, kettlebell work. | ||
| callo | | PRE-SEASON HYBRID TIME | 26-02-2013 @ 17:16 |
Member 2349, 317 posts SQ 170, BP 140, DL 180490.0 kgs @ 108kgs UnEq | Post Edited: 26.02.2013 @ 17:19 PM by callo As were well into pre-season ive found my recovery time is dragging, were training sunday and i'm in the gym strength training on a tuesday and it's just not working evrything hurts and not the good hurting lol.Due to this i'm moving my weights programme to "HYBRID" training focusing a little less on lifting heavy and mixing it up within my sessions. day 1 went like this done 20 min row 10 in uphill cycing folowed by some hybird training (form off) HEAVY LIFTS bench press 5 x 100kg 110kg 120kg 130kg last set 100kg for reps hit 13 repeated for incline press. LIGHT LIFTING WORK WITH BIG MOVEMENTS USING VARIOUS MUSCLES hang cleans 10 x 5 50kg leg press 10 x 5 150kg squat press 10 x 5 100kg - performed on squat ass machine so ingore weight power shrugs 10x 5 50kg | ||