How Great I am

Football Pump

Welcome To The Grind

Program

Monday Chest/Tri
Tuesday Back/Bi
Thursday Shoulders/
Friday Legs/Core



Monday: Bench
Incline Bench
Barbell JM Press
One Hand DB Extention

Tuesday Barbell Row
High Rep DB Rows
Barbell Curls
DB Curls

ThursdaySeated Barbell Press
Rear Delt Work
Medial Delt
Upright Row

Friday Front Squat
Romanian Deadlift
Lunges
Core




Format for exercise is as follows

Core Lift - 8rm+2+2+2 / 6rm+2+2+2 /


Rest of lifts follow :

3-4x10 all sets with same weight 4setts
go up weight only if able to get same weight for all sets
if not possible drop to 8 reps and do the same
go up weight only if able to get same weight for all sets
if not possible drop to 3sets x 10reps and do the same
go up weight only if able to get same weight for all sets
if not possible drop to 8reps and do the same
go up weight only if able to get same weight for all sets
if not possible change exercise

Back/Biceps

Barbell Row
50kgsx10x10
Barbell Curls
25kgsx10x10

(5)31 Bench + Deadlifts

531 Bench

Bench

Warmup set :Barxw/e 40kgsxw/e 60kgsx3

Workout sets : 80kgsx5 95kgsx5 105kgsx2x5

Incline Bench

Workout set : 40kgsx3x10

Notes : GO UP WEIGHT

Underhand Rows

Workout set :60kgsx3x10

Notes : GO UP WEIGHT

SlegeHammer Work

Workout set : 30 each side

531 Deadlift

Deadlift

Workout sets : 150kgsx5 175kgsx5 200kgsx2x5

StepUps 

Workout sets: BWx3x10 

Notes: GO UP WEIGHT

Good Mornings 

Workout Sets: 60kgsx3x10

Notes: GO UP WEIGHT

Van Pushes : Random

(5)31 Squat

531 Squat

Squat - Fives week

Warmup set : Bar x 10 40kgsx10 60kgsx10

Workout sets : 115kgs x 5 135kgs x 5 155kgs x2x5

Romanian Deadlift

Workout set : 100kgsx3x10

Notes :go up weight to 120kgs

Russian Twist - Crane

Workout set : 3 sets 10 reps @ 5kgs

Prowler - light

Workout set : 8 sprints - short rest

Notes :

Sprints + Plyometrics

Sprints and Plyometrics

5 x 10yard Sprints ( Full Recovery)

5x 20yard Sprints ( Full Recovery) 

Seated Box Jumps - 39inches x 10

Max Effort Rotations

ME LOWERBODY
 Front Squat , 3inch Platform Deadlift , High Box Squat

ME UPPERBODY
2 Board , Incline Bench , 1 Board

 Build to a 3rm , then do 3 singles using 3rm weight .

Max Effort Bench

Max Effort Bench

Max Effort Bench

Warmup set :40x3 60x3 80x3 100x1

Workout sets :120x1 130x1 140x1 145x1 150x5 130x1 130x1

Military Press

Warmup set :40x10
Workout set :80x10 60x10 40x30

Notes :

Barbell Rows

Workout set : 60kgx50 - less sets possible

Notes :

Prowler - 30yards x 2 (+40kgs) 30kgsx2 (n/a) : 1minute rest between sets

Max Effort Deadlift

 Max Effort Deadlift

Deadlift

Warmup set :40x2 60x3 80x3 100x3 140x3 180x3

Workout sets :200x1 220x1 245x1 260x1(PR)

Step Ups

Workout set : 80kgsx2x10

Russian Twist - Pickup plates

Workout set :[2.5kgsx2 5kgsx2 10kgsx2] x4

Weighted Situps

Workout set : 15kgs x 10,2,2,1,1

Farmers Carries : Tabata Style [20sec:10sec] x 8

Football Summer Workout Template

 Football Summer Workout Template

 Found this on defrancos website the other day . Its pretty much a summer workout template for football.  

          MONDAY: Horizontal Jumps and/or Throws | Sprints (linear) 

TUESDAY: Max Effort Upper Body Lift followed by Prowler Tempos

WEDNESDAY: Vertical Jumps and/or Throws | Change of Direction & Agility Training | Farmer's Walk Variation

THURSDAY: "Extra" Upper Body Workout / Recovery >> Bodyweight training, bands, concentric-only w/ sled

FRIDAY: Horizontal Jumps and/or Throws | Short (linear) Sprints | Lower Body Strength Training

SATURDAY: Prowler Tempos or Tempo Sprints followed by Upper Body Lift (Hypertrophy)

SUNDAY: Eat, Sleep & Be Merry :)

 I really like the setup and decided to do my own twist on it

Monday: Med Ball Throws , Sprints (linear) 
Tuesday: Max Effort Lower Body + Prowler/Farmers Carries (tabata type) 
Wednesday:OFF
Thursday:Max Effort Upper Body + 
Friday: Jumps , Sprints (multi-directional )
Saturday:OFF 
Sunday:OFF 

Heres another variant I came up with .... 

Monday: Med Ball Throws , Sprints (linear)
Tuesday:Vertical Jumps , Max Effort Lower Body + Finisher ( Prowler etc ) 
Wednesday: Recovery ( long distance runs , rows etc)
Thursday: Med Ball Throws , Max Effort Upper Body 
Friday: Horizontal Jumps , Sprints ( Multi -Directional) + Finisher ( Prowler etc)
Saturday: OFF
Sunday: OFF

Max Effort - Push Press

Max Effort - Push Press

Push Press

Warmup set : bar x 30 40kgsx3 60kgsx3 80kgsx1 100kgsx1

Workout sets :110kgsx3 120kgsx3

Notes : Should of done singles after the 120x3

WOD 

5 rounds 

25 Push Press @ 40kgs 

50 rockclimbers 

Time : 10:11

Barbell Row - Bench Grip

Workout set : 70kgsx5x10
Minimal rest between reps/sets - also go up to 75kgs next workout

Pec Rehab - DB Flyes

Workout set :7kgsx5x10

Minimal rest between reps/sets - also go up to 8kgs next workout 

Then a whole bunch of rotator-cuff work with bands and a 10kg plate 

Max Effort - Low Box Squat

 Max effort Low Box Squat

Low Box Squat

Warmup set :40x3 80x3 100x1 120x1

Workout sets :120x3 140x3 140x3x1

Pause at bottom

Natural Glute Ham Raise

5xF

Deadlifts ss/w Weight situps

100kgs dl / 5kgs situps

Tabata Rows 20sec:10sec x 10

Weakman Day

Tyre Flips - As many flips in 1:30mins

Biggest Tyre x 7

Stone Medley

Workout set :30kgsx1 40kgsx3 60kgsx1 80kgsx1 then 60kgsx11 in 1:min

Axel Clean and Press

Workout set : 100kgs x 5

Farmers Carry

Workout set :180kgs x 2 ( need to measure distance)

Then : 140kgs x 20secs:10secs rest x 8 rounds

Rowing
0.00.00-0.5.00 : above 140watts @ 5
0.5.00 - 0.10.00 :above 100watts @ 5

Max Effort - Bench 3rm

Max Effort - Bench 3rm + 1rm90% x3x1

Bench -Regular Grip

Warmup set :40 x 5 60 x 3 80x1 100 x 1

Workout sets : 120x3 130x3 - 125x3x1

DB Press - Bench Grip

Workout set : 25x5x10

Rows - Bench Grip

Workout set : 60x5x10

Super-Set with

Strict Overhead Press

Workout set : 60x5x10

Max Effort - Front Squats

Max Effort - Front Squats

Front Squat

Warmup set : 40kgs x 2 60kgs x 2 100kgs x 2

Workout sets : 120kgs x 2 140kgs x 2

Notes : Should of went for five

Met-Con
Clean and Jerks - 30reps @ 60kgs  4:39 secs

DE UpperBody

DE UpperBody

DE Bench - Grips Narrow Medium Wide

Warmup set : Bar x 10 40kgs x 10 60kgs x 3

Workout sets : 70%x3x8 , so ,70kgsx8x3

Barbell Rows - Bench Grip

Workout set : 65kgsx5x10 , rest under 45secs

Trying Paleo

Have decided to try that dreaded diet plan called "paleo" . Really all it is , is that you dont eat shit food . Go figure right ?