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Longboa

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About Longboa

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    Junior member

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    Male
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    Athlete

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  1. Longboas earning and burning journey

    Trained this morning before work so not the longest workout. Following on from above, I didn't do accessory bench this morning as I had a lot of shoulder pain after vball training on monday and thought better not aggravate it further. Cycle 7, week 2, day 1 Squat barx15, 50x10, 60x6, 70x3, 80x3, 90x3, 100x7 Weighted chins 10kgx3x5 high pulls 40x4x5 // back extension 3x15
  2. Longboas earning and burning journey

    I was going to keep training, I actually forgot your meant to deload after missing the prescribed reps. I still think I will carry on through for this cycle and see what I hit next week. In the last month of probably only benched once every 10 days max so I figure the frequency has something to do with it.
  3. Longboas earning and burning journey

    21/04/16 Cycle 7, week 1, day 2 Deadlift 50x10, 60x8, 70x6, 75x5, 85x5, 95x11 BB row 60x4x10 KB swing 3x20 Hanging leg raises // face pulls 3x15 23/04/16 Cycle 7, week 1, day 3 Bench barx20, 50x10, 55x8, 62.5x5, 72.5x5, 82.5x4 Squat 60x5, 70x5, 80x5 // CG pull ups 10kgx3x5 Sat bench was first time I've missed the minimum prescribed reps. Probably a result of decreased volume from less frequent training and lower reps. Pretty lame but my body (especially shoulder) isn't in constant pain after volleyball which is a plus.
  4. The Agility Ladder Myth

    Varies a little bit. Only training vball mon nights with sat games so generally tues-thurs, either before work or after at around 6pm.
  5. The Agility Ladder Myth

    Haha crazy, must've seen you at some point. For sure will do
  6. The Agility Ladder Myth

    Thanks for the heads up on book. I am in Auckland, I train at netfit in ellerslie at the moment. Were actually just about to start preseason games this weekend, big event for us us nationals at the end of july (if we qualify). Not sure how much time I could commit but always keen to have a chat about programming for sure
  7. Longboas earning and burning journey

    13/04/16 Cycle 7, week 1, day 1 Squat barx15, 50x10, 60x6, 70x5, 75x5, 85x3, 95x8 Pause Bench 52.5x5, 62.5x5, 72.5x5 Pull ups 8, 8, 6 + 2 negatives Face pulls // Hanging leg raises both 3x15
  8. The Agility Ladder Myth

    I might have to have a hunt for that, cheers. Makes a lot of sense, previously I'd always trained for power but not strength. Hoping to have a properly structured offseason this year. Thanks for these articles some really interesting stuff. Will keep an eye out on your site
  9. The Agility Ladder Myth

    Thanks for this, some interesting stuff, particularly about the forwards vs backs. Do you think centre of mass or gravity plays a significant role ability to apply force horizontally? Usain Bolt appears to start slower compared to other shorter sprinters but stride length seems to give him some advantage later on. Also, would all of the exercises in that list be as effective for athletes performing very short sprints e.g. 4m tops at maximal effort (in my case running across a volleyball court)? How specific would exercises need to be in order to be most effective (medium weight 20m prowler vs heavy 5-10m prowler), or is it same same for 99% of the population?
  10. Longboas earning and burning journey

    09/04/16 Cycle 6, week 3, day 3 Bench barx20, 50x10, 55x8, 60x5, 70x3, 80x3, 85x3 Squat 60x5, 70x5, 80x5 // pull ups 8, 7, 6 Wide grip BB row 50x3x10 Wanted to go for 90 on bench which would be a PB but struggled through 80x3 so went for a triple at 85 instead. Pretty sure Ill be good for it next cycle.
  11. Longboas earning and burning journey

    29/03/16 Cycle 6. week 3, day 2 Deadlift 50x10, 60x8, 70x6, 75x5, 80x5, 90x3, 100x10 BB row 60x4x10 Hanging leg raises // face pulls 3x15 Running sled pulls 45kg x 30 m Forgot to log this. Haven't made it back to gym since Tuesday, 3 days into a new job and hours have been changing but its good to have a goal outside of the gym ticked off.
  12. The Agility Ladder Myth

    Thanks for this. Not sure if I'm going in circles with this thinking, but do you think the reason higher level athletes can perform better on agility tests vs lower level counterparts is because they have a higher mastery of the ''agility skill'' e.g. side step, or a reflection of their better natural physical capabilities (fibre type differences etc)? Also the differences in error rates on the steps are pretty interesting. The shuffle step seems to be the main form of cut performed in the NFL I've watched, and probably lends itself better to the tight areas with less open field, compared with a side step in rugby.
  13. Longboas earning and burning journey

    27/03/16 Cycle 6, week 3, day 1 Squat barx15, 50x12, 60x8, 70x5, 80x5, 90x3, 100x7 Pause Bench 52.5x5, 62.5x5, 72.5x5 Weighted chins 10x4x4 Face pulls // Hanging leg raises both 3x15
  14. Longboas earning and burning journey

    25/03/16 Cycle 6, week 2, day 3 Bench barx20, 50x10, 55x8, 60x5, 65x3, 75x3, 85x4 Squat 60x5, 70x5, 80x5 // pull ups 8, 8, 6 Wide grip BB row 60x3x10 face pulls 3x15 // tri rope pushdowns 3x15 Bench felt fast in warm up + first 2 working sets, was hoping for one more rep on 85. Squatting more with higher percentages (compared with 5x10 @ 50% previously) feels like im more prepared when squatting heavier weight. Im more locked into using breathing cues then I seemed to be when squatting lighter for assistance work.
  15. The Agility Ladder Myth

    Thanks, have never considered the difference an unknown stimulus would make. Look forward to the following parts
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