Unleashing The Beast Within

Friday, January 13th

A. Wall Angels
x10 x2

B. Wall Slides
x10 x2

C. Bent-over Shoulder Dislocates
2.5/5 x10

Hang Power Snatches
40x5 x3

Hang Fast High Pulls
100x8 x3

Squats
100x5 x2

Paused Incline Press
60x10 x4

Neutral-grip Pull-ups
x12 x3

One-arm DB Press
20x8 x3

A. Incline DB Flies
15x15 x3

B. Lat DB Raises
10x15 x3

C. Prone-grip Pull-aparts
MBx15 x3

D. Fitballs Crunches
x20 x3


Right hip got painful when I got to 100 kg in the squats. My motivation to train right now is pretty fucking low.
 
Saturday, January 14th

A. DB Bench Press
20x20 x3

B. One-arm DB Row
20x20 x3

Fitball Knee Tucks
x15 x2

Good Mornings
60x10 x3

Hanging Leg Raises
x10 x2

DB Curls
15/20/20 x15
 
Sunday, January 15th

Jump Rope

x160 x2
x160 x2 (leg to leg)
x160 x2 (alternating single leg)
x80 x2 (double unders)

A. Flies
[pool]x20 x3

B. Lateral Raises
[pool]x20 x3

C. Int./Ext. Shoulder Rotations
[pool]x20 x3
 
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Monday. January 16th

Plyo Tuck Jumps

x10 x3

Hang Power Cleans
80x5 x3

Squats
120x5 x3

A. Bench Press
80x10 x4

B. Chin-ups
x10 x4

A. One-arm DB Press
20x8 x3

B. Face Pulls
40x15 x3


Bodyweight this morning = 89.1 kg.
 
Wednesday, January 18th

Rower

1 k

A. Jump Rope
x200 x2

B. Handstand Attempts
x3

Plyo Tuck Jumps
x10 x3

Power Clean + Hang Power Clean
90x[1+1]x2 x3
100x[1+1]x2 x3

Front Squat
120x5 x3

A. Bench Press
80x8
90x8 x4

A. Ring Pull-ups
x8 x5


Bodyweight this morning = 90 kg.
 
Friday, January 20th

A. Jump Rope
x200
x200 (alternating single leg)

B. Handstand Attempts
x2

A. Plyo Tuck Jumps
x10 x3

B. Wall Angels
x10 x2

C. Wall Slide and Lift
x10 x2

Hang Power Cleans
60x5
80x2

Squats
100x10 x3

Bench Press
80/85/90 x10


In the hang power cleans, got a mid-back spasm again, this time on the right side.
 
Sunday, January 22nd

A. Jump Rope
x200
x200 (alternating single-leg)
x100 (double unders)

B. Handstand Attempts
x3

Hang Power Cleans
80x5 x3

A. Bench Press
80x5
90x5
100x5 x3

B. Chin-ups
x8 x5

Squats
120x5
140x5
160x5


Right hip hurting in the squats. Mid back spasm not entirely gone but way better.
 
Tuesday, January 24th

Ring Muscle-up Attempts

x a bunch of drills and failed attempts

Bench Press
80/85/90/85/80 x10
 
Thursday, January 26th

Bench Press

110x3 x3

Incline Press
60x10 x3

A. DB Curls
20x13/13/15

B. Supine-grip Pull-aparts
SMBx15 x3
 
Sunday, January 29th

Hang Power Cleans

60/80/100x5

A. Bench Press
105x5 x3
85x10 x3

B. Chin-ups
x10 x4

A. Squats
60x10 x3

B. Prone-grip Pull-aparts
MBx15 x3

C. Roll-outs
x20 x3

A. Flies
[pool]x20 x3

B. Lateral Raises
[pool]x20 x3

C. Int./Ext. Shoulder Rotations
[pool]x20 x3


Hat to cut hang power cleans short due to right hip bursitis/tendonitis pain at 100 kg.
 
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Tuesday, January 31st

Overhead Press

50x5
60x3
70x2
75x1
80x1

A. Bench Press
90x8 x4

B. Pull-ups
x6 x5

Ring Muscle-up Attempts/Drills
a bunch


Bodyweight this morning = 90 kg.
 
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Thursday, February 2nd

Bench Press

80/90/95/100 x8

A. Face Pulls
x20 x2

B. Fitball Roll-outs
standing x10 x2


Tried super-setting pull-ups with the bench and right lat spasmed the fuck up. Probably stressed from all those ring muscle-up attempts the other day.
 
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Saturday, February 4th

Hang Power Cleans

90x5 x3

Bench Press
110x3
115x3 x3

Squats (slow eccentric)
100x6/6/10

A. Chin-ups
x8 x5

B. Bench Press (wide grip)
90x8 x3

A. Face Pulls
x15 x3

B. DB Curls
10x20 x3

C. RDLs
40/60/60 x8
 
Still at it. Congrats on the 150 clean. Your training looks a lot like mine... rape the shit out of the weights for a few days once every few months, then dwindle in mediocrity for a long time because everything hurts.
 
Still at it. Congrats on the 150 clean. Your training looks a lot like mine... rape the shit out of the weights for a few days once every few months, then dwindle in mediocrity for a long time because everything hurts.
Yep, that's a pretty accurate description of my training for the past several years.
 
Hey Miaou! I'm the guy who sprained his ankle 2 months ago. I know the following question is hard to answer over the internet, but I hoped you could give a qualified guess: When can I return to football (soccer)?

There is no pain anymore. Even after 11 hour shifts as a waiter. I can squat painfree, and I have significant dorsiflexion when I squat. There is sometimes a slight sensation (for lack of better word) when internally rotating my ankle. I got pushed mid-air and landed on the outside of my ankle. The swelling was mostly on the outside and a bit on the top of my ankle.

In terms of rehab I began it, but it seemed to irritate my ankle. I'll begin it again from tomorrow. My neuromuscular coordination probably isn't the best. I can stand on one leg forever, but as soon as I close my eyes I begin to wobble.
Would it make sense to use an ankle brace, while rehabing my ankle?

tl;dr
I miss football. Sorry to bother you.
 
Sexy 24/7 tho
I'm doing my best to keep up with the standards I've set for myself. :p <45>


Hey Miaou! I'm the guy who sprained his ankle 2 months ago. I know the following question is hard to answer over the internet, but I hoped you could give a qualified guess: When can I return to football (soccer)?

There is no pain anymore. Even after 11 hour shifts as a waiter. I can squat painfree, and I have significant dorsiflexion when I squat. There is sometimes a slight sensation (for lack of better word) when internally rotating my ankle. I got pushed mid-air and landed on the outside of my ankle. The swelling was mostly on the outside and a bit on the top of my ankle.

In terms of rehab I began it, but it seemed to irritate my ankle. I'll begin it again from tomorrow. My neuromuscular coordination probably isn't the best. I can stand on one leg forever, but as soon as I close my eyes I begin to wobble.
Would it make sense to use an ankle brace, while rehabing my ankle?

tl;dr
I miss football. Sorry to bother you.
Return to normal training has to do with hitting all your performance benchmarks.

Once you can jog without significant pain (and without making the pain worse), you start to run. Once you can take a slow turn, you start drills that involve curling, and once you can curl you start low-speed COD's (COD stands for change of direction), then high speed COD. Once you have no proprioception deficit, no strength deficit and can accelerate, decelerate, jump & land and COD at 100% under a controlled environment, then you are ready to gradually join practice. Once you can practice normally, without pain, and without fear of re-injury, that's when the rehab/return-to-play process is complete.

I wouldn't advocate an ankle brace, especially if you were not using one before, but if it makes a player feel better about it, I'd allow them to wear it, especially on the initial parts of the rehab process.
 
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Monday, February 6th

Hang Power Cleans

80x5 x3

Bench Press
80x10
90x10
95x8
100x6
105x4
110x3
115x3
120x2
125x1
130xF


Upper traps tightened up on the warmup* and where fairly painful throughout. Yes, I was just doing arm swings and shoulder circles and the traps stiffened up to the point of pain. Like, wtf.

The plan for today's bench was 90/95/100/105/110 for 8/6/4/2 reps respectively, but I guess I just felt like going. 125 is a 5kg PR (although I've doubled 120 before) and 130 was a close miss, but main thing right now is for the shoulders to remain healthy.
 
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