Off season

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,

Deads
100kg 10
120kg 8
130kg 5
140kg 5
150kg 1
170kg 1 (PB)
180kg 1 (pb)
190kg FAIL

Assisted work

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

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.

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.

Off

Prep work for trials

10 x 10 squats 60kg
tryre flips 10x5
kettle swings 10x10 18kg
hang cleans 10x5 50kg

ladder and footwork, stance and sprints

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

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

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

Took off for recovery of few niggles.

trail for GB was unsuccessful onto preparing for hawks season.

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

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

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.

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