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» Off season (Go to post)19-03-2013 @ 19:49 
My training camp is here and although i reached my goal of the 1000lbs club i didn't reach my lifting targets.

I did learn alot about what my body can take and what i carn't. My main focus will be on maintaining my lifts and keeping my fitness up and staying fresh for training and games.

I will still be lifting but i feel my heavy lifts will be alot more limited and hope in the next off-season i can finally reach that 200kg squat.
» Off season (Go to post)07-03-2013 @ 15:58 
bench press.
100kg 10
110kg 5
120kg 5
130kg 3
135kg 1
137kg fail

lat pull down front and back 5sets on each 10 reps.

full body kettlebell workout.

session 2
4 2 minute rounds on bag
2000 row
sledge hammer work.

squat
100kg 10
120kg 5
140kg 5
140kg 5
160kg 3

sumo dumbell squats 50kg dumbell 5x10
squat press 160kg(machine assisted) 5x10
power shrugs from half dead position 70kg 5x10
kettleball clean an press 18kg 5x10
» Off season (Go to post)01-03-2013 @ 17:04 
Post Edited: 01.03.2013 @ 17:14 PM by callo
10 minutes hill running
10 minutes rowing

Deadlifts

60kg x10
100kg x5
120kg x5
140kg x3
160kg x2
170kg x1

low rows 100kg 5x5

power chest press (push and catch the bar)
50kg 5x10

squat press (machine assisted)
120kg 5x10

Lunge curls
18kg db 5x10
» Off season (Go to post)27-02-2013 @ 16:23 
15 min row
30 min core work

squats 100kg x5 120kg x5 140kg x5 150kg x5 160kg x3 100kg x15
leg curl 5x5 stacked

hang cleans and press 10(reps)x5(sets) 50kg
leg press 10x5 200kg
speed bench press 10x5 90kg
» Off season (Go to post)26-02-2013 @ 17:16 
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

» Off season (Go to post)07-02-2013 @ 19:17 
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.
» Off season (Go to post)02-02-2013 @ 08:32 
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
» Off season (Go to post)26-01-2013 @ 12:45 
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
» Off season (Go to post)26-01-2013 @ 12:42 
Took off for recovery of few niggles.

trail for GB was unsuccessful onto preparing for hawks season.
» Off season (Go to post)10-01-2013 @ 14:52 
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
» Off season (Go to post)08-01-2013 @ 17:23 
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
» Off season (Go to post)05-01-2013 @ 10:24 
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
» Off season (Go to post)05-01-2013 @ 10:21 
Post Edited: 05.01.2013 @ 10:28 AM by callo
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
» Off season (Go to post)05-01-2013 @ 10:20 
Off
» Off season (Go to post)19-12-2012 @ 14:03 
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.

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