BANG's journal

[poos_n_wees]

got a bout 10kg to lose in around 5-6 weeks should be sweet as .hope i dont have to break out the sweat suit at the last minute.lol

How did this go? Still boxing? Or are you back on the bodybuilding wagon? :grin:

[BANG]

hey pnwees

didnt end up making weight but got away with the extra weight in the end both of us were bout 5kg over!

nah not bb on tha league wagon 4 nxt year!!lol wagon hopper!

been doin upper body-lower body/abs 4on one off split for last 3-4 weeks

todays

db press

35kgx10/9/8/8

bent over rows

90kgx12

100kgx8

100kgx8

110kgx8

military press

10/10/9/8

db row

35kgx8/8/8/8

db lat raise

12kgx12/12/10

lat pulldowns

45x10/10/8

dips

10kgx13

15kgx10/9

bb curl

25kgx10/10/10

tri pressdown

10/10/10

hammer curls

17kgx10/10/10

[BANG]

intervals on rugby field

200m in 40secs

rest 20 secs

100m in 20secs

rest 40secs

repeatedx10

+recovery swim

[BANG]

squats

60kgx20

90kgx15

100kgx12/12/10

leg curls

4x15/12/10/10

leg extn

full stackx15/15/12/12

swiss ball roll in

4x10/10/10/10

leg press

180kgx20

220kgx15

260kgx10

standing calf

full stackx15/12

seated calf

45kgx12/12

sit ups

4x12

roman chair

3x12

[BANG]

db bench press

25kgx12

35kgx10

35kgx10

35kgx8

35kgx6

bent over rows

60kgx12

100kgx10

110kgx8/8/8

military press machine

40x12

45x10

45x10

45x8

45x8

db rows

35kgx12/10/10/10

db lateral raise

10kgx15/15/12/10

lat pulldowns

45x10/10/10

dips

+15kgx12/10/9

bb curl

20kgx15

30kgx10

30kgx10

tricep pushdown

3x15/12/10/10

db hammer curls

17kgx10/10/10

reverse bb shrugs

60kgx15/10/10

[poos_n_wees]

intervals on rugby field

200m in 40secs

rest 20 secs

100m in 20secs

rest 40secs

repeatedx10

+recovery swim

Sweet, I'm gonna steal this idea (minus the swimming though :pfft: )

bent over rows

60kgx12

100kgx10

110kgx8/8/8

:clap:

[BANG]

yeah that interval is a killer!

squats

60kgx20

100kgx12

100kgx10

100kgx8/8

leg curls

18x15

36x8/8/8/8

leg extentions

full stackx15/12/12/10

sb roll in

x10/10/10/10

leg press

200kgx15

240kgx12

280kgx10

standing/seated calf raise superset

full stackx15-40kgx15x2

roman chair/hyper extention superset

12-12x2

[BANG]

incline db press

17kgx15

25kgx12

27kgx10

30kgx8

30kgx7

bent over rows

60kgx15

100kgx12

110kgx10

120kgx8

120kgx7

suspect form but hey :shrug:

military presses

3x15/12/10

[BANG]

squats

60kgx15

100kgx10

120kgx8

100kgx10

leg curls

4x10

leg extn single

4x10

sb roll in

4x10

seated standind calf superset

4x15

slack

[BANG]

had a touch comp in rotorua on sat and a few to many beers too! :puke:

db bench press

25kgx15

32kgx12

35kgx10

40kgx8

bent over row

60kgx15

100kgx12

110kgx10

120kgx8/8

military press machine

40x12

45x10/10/10

db row

40kgx12/8/8/8

db laterals

10kgx12/12/12/12

lat pulldowns

40x10/10/10/10

dips

20kgx10/10/6-2-2

bb curls

20kgx12

25kgx12

25kgx10

rope pressdowns

30x15

36x15

36x12

db hammer curls

17kgx10/10/10

db shrugs

17kgx20/15/12

3.2km run evening

[BANG]

5 mins bike warm up

squats

60kgx20

100kgx12

100kgx12

100kgx12

100kgx10+2 crap reps :naughty:

leg curls

39x12/12/12/12

leg extention

4x10/10/10/10

sb roll in

4x10/10/10/10

leg press

200kgx20

200kgx12

200kgx10

standing calf

4x15

[poos_n_wees]

had a touch comp in rotorua on sat and a few to many beers too! :puke:

Nice :pfft:

How did your team go at the comp?

[BANG]

won 4 out of five lost in semis.

day dragged on a bit lost a few players near the end due to them falling asleep in there cars!lol

[BANG]

10 mins bike

db bench press

27kgx15

35kgx12

40kgx9

40kgx6

bent over row

60kgx15

100kgx10

100kgx10

100kgx10

100kgx10

military press

45x12/12/12/6-4-2

db row

35kgx12/12/12/8

db lateral

12kgx12/12/12/10

lat pull downs

x15/12/10/8

dips

bwx10/10/10

bb curl

20kgx12/12/10

rope press down

x15/15/15

db hammer curl

10kgx15/15/15

3.2km run evening

[poos_n_wees]

Nice work with the DB pressing! What's your training split right now? 2 uppers + 2 lowers a week?

won 4 out of five lost in semis.

day dragged on a bit lost a few players near the end due to them falling asleep in there cars!lol

:pfft:

[BANG]

yeah 2 upper 2 lower.

gonna change it to 3 whole body w/o 3xa week soon.

gonna start on ma speed n conditioning next week just been getting base fitness up to scratch- will look like this

monday-

speed program am/strength in pm

tuesday-

intervals on rugby field

wk1-200m in 40sec rest 20sec then 100 in 20sec rest 40secx15

wk2-30x100m in<17sec every 60sec

wk3-full sprint 50m ease up walk to far end turn around full sprint 50m ease up and walk recovery repeatx20

wednesday-

strength program

thursday-

hill repeats-

wk1-5 mins warm up then 10x 1min hard with 1 min walk back recovery

,10x30sec hard with 30sec walk back recovery

wk2-5 min warm up then 15x45sec hard with45sec walkback recovery,20x15sec hard with 30 sec walk back recovery

wk3-5 min warm up then ladder 15sec hard 15sec walk back,30 sec hard 30sec walkback 45sec hard 45sec walkback 60sec hard 60 sec walkbackx10

friday-

speed program am/strength program pm

[BANG]

10 mins bike

squats

60kgx20

100kgx15

60kgx20

60kgx20

legcurls

4x12

leg exten single

4x12

sb roll in

4x10

seated calf

4x20 20kg

roman chair

3x12

3.2km run

[BANG]

this is the speed program will be doin mon & fri

SPEED PROGRAM

WARM UP

1.3x60m run thrus @50-70%

2.stretch hip flexors,quads,hams

3.3x40m run thrus @70-80%

4.dynamic calf stretch

5.leg swingsx10es

6.lungesx10m

7.skippingx20m

8.side lungesx10m es

9.sideways skippingx20m

10.2x20m run thrus @80-95%

reactive drills

drill- week1 week2 week3 week 4

double leg 2x8 2x10 3x10 2x10

ankle bounce

forward and back

ankle bounce 2x4 2x6 3x6 2x6

side 2 side ankle

bounce 2x4 2x6 3x6 2x6

fast feet 2x5m 2x10m 3x10m 2x10m

ACCELERATION AND MAX VELOCITY SPRINTS

drill- week1 week2 week3 week4

face down 10m

sprint 4x10m 5x10m 6x10m 5x10m

3 point start

sprint 4x20m 5x20m 6x20m 5x20m

fly in sprint

10m+20m 2x10/20m 3x10/20m 4x10/20m 3x10/20m

EVASION

drill- week1 week2 week3 week4

side step 3x r/l 4x r/l 5x r/l 4x r/l

swerve 3x r/l 4x r/l 5x r/l 4x r/l

SPEED STRENGTH EXERCISES

drill week1 week2 week 3 week4

single leg jump

double land 2x4 es 3x4 es 3x6 es 2x6 es

double leg jumps

continuous 2x6 3x6 3x8 2x8

rest-

.30sec between foot drills

.1min between short sprints and evasion,2-3 mins between 20m sprints

[Flamer]

Looks full on! How long will those w/outs take you?

[poos_n_wees]

Holy fcuk. The speed and conditioning stuff looks complicated! I'm playing touch at the mo too, and need to work on speed and explosive power.. so I'll be keeping tabs on what you're doing so I can try it too LOL.

What are ankle bounces?

[BANG]

sat3.2km run

sun

db bench press

27x15

35kgx10/10/10

bent over row

60kgx15

100kgx10/10/10

military press

45x10/10/10/10

db row

40kgx10/10

db lat raise seated

10kgx10/10/10/10

3.2km run

ankle bounces are like explosive hops/bounding off ur toes.

[BANG]

mon

touch game

today 12pm

3.2km run

2pm

squats

60kgx12

90kgx12

100kgx10

100kgx10

deadlift

60kgx12

90kgx8/8/8

bent row/flat db press superset

60kgx12/30kgx12

90kgx10/35kgx12

120kgx6/40kgx9

supposed to have powercleans before squats but still practising form

cant get bar into rack position arms arnt flexible enough any tips?

just been pratising at home with barbell alone should i be doing high pulls at gym instead till i get this sorted?thanks

[BANG]

squats

60kgx12

100kgx10

120kgx7

120kgx6

120kgx6

deadlift

60kgx12

80kgx10

80kgx10

80kgx10

flat db press /bent row

30kgx12/60kgx12

40kgx10/100kgx10

45kgx6/120kgx6

45kgx6/120kgx6

standing calf

90 3x15

[two_phat]

those deads & squats are lookin good! keep it up :nod:

[BANG]

those deads & squats are lookin good! keep it up :nod:

thanks man still need alota work on both of those my bent row is the same as my squat dont think thats a good thing