Pre-season soccer conditioning

[liljoe]

Nice gain on the squats. If those keep going up you know your bench will be soon to follow.

[*big D*]

Nice gain on the squats. If those keep going up you know your bench will be soon to follow.

Ye hopefully, got the feeling that im one of those who is more made for squatting than benching lol. I think that eventually il lift some half decent numbers in the squat but it will be a few year cos its low at the moment like all of my lifts! Will post my numbers up finally after christmas to show exactly how weak soccer players are lol.

[liljoe]

Yeah, I guess the strong guys play rugby, lol...

[*big D*]

Yeah, I guess the strong guys play rugby, lol...

Yer, im actually better at rugby especially right now I would be however I started soccer around 6 years before playing a rugby match so when it came down to choosing one or the other I just stuck to soccer. Played rugby for around 2 years before hitting the weights.

[liljoe]

I remember last spring you told me you used to play both. I liked playing rugby a lot. Wouldn't say I was great though. Played Prop and Hooker.

[*big D*]

I remember last spring you told me you used to play both. I liked playing rugby a lot. Wouldn't say I was great though. Played Prop and Hooker.

Ah well I was tall and slim with lots of pace, we mainly played through the centres so I played there and got to score a boat load of tries. Could of switched to rugby but there wasn't many teams nearby, the closest to me was bottom of the bottom league lol, on the other hand my football team was varying from 1st to 3rd place each season in the top league.

[*big D*]

Today my lessons where cancelled so I thought id make sure I have 6 meals today and try get in alot of calories and enjoy my food as allways, made myself a meal plan for the day and well the calories will be high for someone of my size however I worked out the Macros and they dont exactly look very good lol. Here is what il be eating/have eaten today:

Meal 1: 150g cereal-Oats, raisings and nuts
661 cals: 13g protein, 19.5g fat, 101g carbs
+ a protein shake
452 cals: 50g protein, 18g fat, 22g carbs

Total for meal 1: 1100 cals

Meal 2: 3 Eggs scrambled on 3 slices of wholewheat toast
624 Cals: 34.5g protein, 27g fat, 60g carbs

Meal 3: 12+ounces of chicken + 100g of pasta
880 cals: 124g protein, 8.4g fat, 77g of carbs

Meal 4: Maccaroni cheese
380 cals: 12g protein, 16g fat, 36g carbs

Meal 5: 12-14 Ounce of Pork ribs, with peas, sweetcorn and rice
Cals 840: Protein 90.4, fat 50.4, carbs 0
This does not include cals from rice, peas and sweetcorn, meat only.

Meal 6: Protein shake
452 cals: 50g protein, 18g fat, 22g carbs


Totals: 4289 cals, went wrong somewhere here and this is about 80 cals above what ud get from the macro breakdown below.

373.9g protein - cals from protein 1495.6
157.3g fat - cals from fat 1415.7
318g carbs - cals from carbs 1272

As you can see this is around a 34%,33%,32% macro split which isn't good but hey just trying to enjoy some nice foods today so Im not too fussed!

[*big D*]

Trained upperbody but not going to write down what I did. My upperbody was really bad again and Im going to try change things up after monday in hope for a turn around. Will probably be after christmas when things improve because training will be limited with christmas coming up.

[*big D*]

Today was a decent training session here is what I worked:

Lower back + Hamstrings

Deadlifts- Not done these in ages so I wasn't sure on if my lower back would be ok with all the injuries its been having. Just to give you an idea on my weakness, my previous max was about 110kg a few month ago. Did about 4 sets pyramiding the weight up and then on my 5th set I tried 6 plates (140kg) and managed a tripple quite easily, decided to stop there though.

4 sets 10 reps- Single Leg curls ss single leg extensions alternating straight from one leg to the other. Added in leg extensions just for the sake of working opposing muscles in a superset.

3 sets SLDS 10 reps: Performed stood on a box for extra stretch.

Stability ball hyperextensions ss with reverse hyperextensions reps 20/10 for 4 sets.

[liljoe]

Looks good, might as well post up that upper body workout...no big deal if you hit a wall, everyone does. Before long you will be ripping it up. The rest of your body is getting stronger so the rest of your upper body will come around too.

[*big D*]

Its strange thing I dont understand it, before my bench has dropped 15kg and I didn't even take a brake, but then it went back up past that spot, now its back down low but hopefully I can get it back up and brake my PR eventually. My strength is allready down alot but might aswell deload 5kg more, attempt some cluster training and change things around and then hopefully make some slow progress back up.

With legs on the otherhand I did stall for a while about a month back but now im gaining very fast!

By the way... last match this weekend, told one of the coaches I was stopping and now to tell the manager and the team on Sunday.

[liljoe]

By the way... last match this weekend, told one of the coaches I was stopping and now to tell the manager and the team on Sunday.

Time to throw about 50 lbs on.

[*big D*]

Time to throw about 50 lbs on.

Ye in strength hopefully but bodyweight no thanks! Dont fancy being 240-250ibs for some time lol

My aim is to gain atleast 20kg (44ib) on my squat and deadlift during a 8-12 week period of time, In theory it will go up faster than that if I don't plateu.

[*big D*]

Played a soccer match today, everything went fine as we won and I didn't get injured at all. Felt like my stamina was way higher than normal so I was very happy about that as I need it to stay pretty decent.

Thought my groin or my back might pull, especially my back because it felt sore but turns out it was just because of the deads and hypers the other day as I havn't trained either in a while.

[*big D*]

Upper heavy day

Incline bench press cluster. (5sets of 1 rep) x 3. 10 seconds between each rep, re-racking after each rep. 3 mins between each set of 5. Strength felt decent, decided i needed to do incline instead of flat as i havn't worked it in a fair while.

Chest press machine 3x8

Cluster sets nuetral grip pull-ups, same protocol as for the incline bench. (5x1) x 3

DB rows 3x8

High pulls 3x8

DB rear flies 3x8.

Good aggression and strength seemed a lil better. Saw some idiots trying to deadlift, they where pulling with there backs looking like the hunchback of notre dame. After showing them they still couldn't do it so i just left em to injure themselves. One guy was tryin 1rm's too and would get the bar halfway and then sorta hump it upwards, damn it made me laugh!