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Old 01-24-2013, 12:13 PM   #1
Melchior
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Default Don't touch ma ****!

Completely random log name.

This will be my workout log, with football, and lifting and everything else that comes with that. (like running and skill work)

My schedule will look something like this:

Whatever= what i feel i need. Skillwork, aerobic work, speed and agilitywork etc.

M: Football
T: Whatever
W: Lifting day 1
T: Football
F: Lifting day 2
S: Football match.
S: Rest.

Will maybe add skillwork after lifting.

Lifting day 1:
Squat 5/3/1
Bench 5/3/1
Power Cleans 5x3
Facepulls
Planche
Calfs

Lifting day 2:
Deadlifts 5/3/1
OHP 5/3/1
BB Rows
Facepulls
Planche
calfs

Height: 6'2
Weight: 72 kg.
Age 17. 18 in a month.

Last edited by Melchior; 01-27-2013 at 11:31 AM.
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Old 01-24-2013, 12:13 PM   #2
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Old 01-24-2013, 12:21 PM   #3
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24.01.2013

Deadlifts
65kg x 3
75kg x 3
85kg x 6 (+3)

Press
27,5kg x 3
32,5kg x 3
37,5kg x 7 (+4)

Pullups
8
5
4 - I'll have to find a proper program with progression

Facepull
18kg 3x10

Planche
60 sek x 2
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Old 01-28-2013, 04:33 AM   #4
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Default Re: Don't touch ma ****!

Forgot to log yesterday.

27.01.2013

Aerobic conditioning

9 km run. took around 50 min.
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Old 01-29-2013, 02:55 PM   #5
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29.01.2013

Bench
Warmup
55kg x 5
60kg x 3
67,5kg x 8

Squat
60kg x 5
70kg x 3
77,5kg x 5

Power Cleans
30kg 5x3

Calves
15kg 3x10

Planche
1min x 2

facepulls
13,5 on each handle 3x10
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Old 02-01-2013, 02:50 PM   #6
Melchior
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Default Re: Don't touch ma ****!

**** this ****! I'm nowwhere near strong enough to be running 5/3/1. Who am I kidding? Back to SS.

Starting light, and will hopefully hit 100kg 3x5 before april.

01.02.2013

Squat
Warmup.
60kg 3x5

Bench
Warmup
50kg 3x5

Deadlift
Warmup
80kg 1x5

Notes
- had a killer headache.
- Will add core work after each session.
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Old 02-03-2013, 07:45 AM   #7
Melchior
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Default Re: Don't touch ma ****!

03.02.2013 Workout B

Squat
Warmup
62,5kg 3x5

Press
Warmup
30kg 3x5

BB Rows
Warmup
30kg 1x5
30kg 1x7
30kg 1x8 - just trying to get a feel for the lift, never done it before.

Planche
60 sek x 3
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Old 02-04-2013, 01:50 PM   #8
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04.02.2013

Did 5 km jog with 5 sprints in.
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Old 02-05-2013, 03:08 PM   #9
Melchior
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Default Re: Don't touch ma ****!

05.02.2013

Squat
Warmup
65kg 3x5

Deadlift
warmup
82,5kg 1x5

Bench
52,5kg 3x5

Planche
65 sek x 3
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Old 02-07-2013, 10:11 AM   #10
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Default Re: Don't touch ma ****!

07.02.2013

Squat
67,5kg 3x5

Press
32,5 3x5

BB Rows
32,5 3x5

Planche
70 sek x 3
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