Exercise and Workout thread!


Exercise and Workout thread!

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paulbagzFC
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Yup for 100+ deadies I prefer mixed grip.

Over 130 and I like to use a belt as well.

-PB

https://i.imgur.com/batge7K.jpg

Decentric
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tbitm wrote:
Thanks :) Worked from 10's to high 12's over a few weeks but really want to hit 14 before pre-season (January)

Question though, considering you spend 95% of the time on the football field without a ball at your feet, why do you think running without a ball is pointless? Closing players down, running into space and lasting 90 minutes are more important than drilling ability imo


Good point.


If one is working on team shape, or Defensive and Attacking Transitions, Ball Possession Opposition, defending against attacking interplay, etc, one designs training sessions with the focus on the team being without the ball.

This is not running in isolation, but specific tactical work addressing playing without the ball against the opponents playing with the ball. It is football specific training without the ball.

I enjoy coaching it less than other factors of the game. I think players do too, until they get the benefit in games by improved team performance. Unfortunately, this occurs some time after the coaching sessions occur on the training track.

Another area that needs to be done without the ball, more at senior/adult level, is strength training. For upper body, weights are a good way to build strength , quickly.

Interesting tonight on Shootout. Jamey Mclaren said he couldn't match other players for strength. So he needed to avoid body on body contact and physical battles.

At age 16 I improved bench pressing power of about 60 kg over a year. He could do the same, even better. If he did squats, bench presses, dead lifts, military presses, lateral pull downs and curls three times a week, with low reps and big weights, he would make a massive improvement in strength.
Decentric
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Roar_Brisbane wrote:
Deadlifted 100KGs today. :d

Wasn't the greatest as my left handed grip was dreadful but will work on that (same shit happened at 70kgs a few weeks back).

Might not be a lot but I'm pretty happy with it considering I only started consistently deadlifting about six weeks back & I only weigh 66KG.


The two young women who I know can lift 130kg plus would probably weigh less than 66kg. Apart from a wiry upper body with good muscular definition, they seem to have a greater proportion of muscle in the core and legs.

To me they don't look strong in the upper body considering the muscular power in their core and legs. At the same time their bench presses would be relatively low compared to their deadlifting power .

From teaching women in karate they seem to have a lot of leg and core strength compared to upper body strength. Quite a lot of women have powerful kicks and knee strikes compared to their punching and elbow striking power.

Edited by Decentric: 6/12/2015 11:09:48 PM
Decentric
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paulbagzFC wrote:
Yup for 100+ deadies I prefer mixed grip.

Over 130 and I like to use a belt as well.

-PB


I think I saw you post that you are 70 years old, PB.

You are deadlifting big weights for somebody of your age. The big weights increase the possibility of injury. At a mature age, pulled muscles take so long to heal compared to the teens.

For 20 years I've gone for very high reps and light weights. One never pulls muscles and one tends to develop more stamina and gains more aerobic fitness, and less muscle gain, through the light weights, high rep regimen. I do sets of 30 -35 reps.
Decentric
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tbitm wrote:
Thanks :) Worked from 10's to high 12's over a few weeks but really want to hit 14 before pre-season (January)



I think I read years ago even at Socceroo level, only Emo and Bresc were at a Beep Test level of 15 plus.


Most of our NPL players in this state would not be in the 15 category either. I knew one player who played in the local NPL at a young age who had a Beep Test score of 15. He eventually went off to the US for a sports running scholarship instead. This always occurs in sports like swimming, possibly athletics, and definitely weightlifting and powerlifting when first doing them. The improvement is fast.

At the time he was making fast progress as a distance runner, whilst playing NPL. His stamina in the NPL enabled him to run over the top of most players in the league late in the game.



Then one gets to a level where it is hard to improve in athletics, swimming, powerlifting and weightlifting. The sport can quickly become tedious when stuck on a PB.

As an athlete his performance in the college system has not progressed as he would've liked. I reckon he is now worse off than playing NPL where he would still be improving in his early 20s.

If you've attained Beep Test score of 14, I would imagine you would be a lot fitter than most of your opponents and teammates, even at NPL level.

I'd surmise that your technique and tactical work needs more work than your fitness. I'd assume 14 is pretty close to 15 in the Beep Test, although I could be wrong.




Edited by Decentric: 6/12/2015 11:54:16 PM
Roar_Brisbane
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Decentric wrote:
[
The two young women who I know can lift 130kg plus would probably weigh less than 66kg. Apart from a wiry upper body with good muscular definition, they seem to have a greater proportion of muscle in the core and legs.
Edited by Decentric: 6/12/2015 11:09:48 PM

I'm no expert but if these women weighed about 60KG and can deadlift 130KG+ that must be close to elite level. :shock:
Decentric
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Roar_Brisbane wrote:
Decentric wrote:
[
The two young women who I know can lift 130kg plus would probably weigh less than 66kg. Apart from a wiry upper body with good muscular definition, they seem to have a greater proportion of muscle in the core and legs.
Edited by Decentric: 6/12/2015 11:09:48 PM

I'm no expert but if these women weighed about 60KG and can deadlift 130KG+ that must be close to elite level. :shock:


I haven't seen them do it. One was in the paper because of the big lifts. I'm guessing they would be under 66kg, but I'm not sure. They have that Sally Pearson type of physique.

I 've taught one as an infant, when she had no speed. She is now one of the state's top sprinters.

The other was a top sprinter when young. Now she is a top horse rider.

A lot of young women do a lot of interesting core stuff at the gym. I find it interesting, because I am trying to manage a dodgy back and it might be useful. I would've thought they are training for a specific sport. The gym manager says they do it for vanity. :lol:

To fit into smaller dress sizes, etc.](*,)

Edited by Decentric: 6/12/2015 11:52:07 PM
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What's wrong with exercising for vanity?
Socceroofan4life
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Yeah lol almost everyone exercises for "Vanity".

The reason i started to exercise was to look bloody sexy man.

Edited by socceroofan4life: 7/12/2015 08:43:39 AM
rusty
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I'm in training to look like Ivan Drago
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Got a second job at Coles knowing I needed some exercise in my life and lost 5 kilos last month

Get paid $25/hr to lift > Paying to lift
notorganic
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Roar_Brisbane wrote:
Decentric wrote:
[
The two young women who I know can lift 130kg plus would probably weigh less than 66kg. Apart from a wiry upper body with good muscular definition, they seem to have a greater proportion of muscle in the core and legs.
Edited by Decentric: 6/12/2015 11:09:48 PM

I'm no expert but if these women weighed about 60KG and can deadlift 130KG+ that must be close to elite level. :shock:


It would depend how much they could also bench and squat.

Raw Powerlifting gradings are based around the total best of three efforts of the three events.

A combined lift of 327.5kg for a 63kg woman would be considered elite level. https://powerliftingaustralia.com/qualifying-grading/raw-powerlifting-gradings/

The top 3 ranking 63kg women at the most recent PLA comp pulled 162.5kg, 150kg and 145kg on their deadlifts respectively.
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Decentric wrote:
paulbagzFC wrote:
Yup for 100+ deadies I prefer mixed grip.

Over 130 and I like to use a belt as well.

-PB


I think I saw you post that you are 70 years old, PB.

You are deadlifting big weights for somebody of your age. The big weights increase the possibility of injury. At a mature age, pulled muscles take so long to heal compared to the teens.

For 20 years I've gone for very high reps and light weights. One never pulls muscles and one tends to develop more stamina and gains more aerobic fitness, and less muscle gain, through the light weights, high rep regimen. I do sets of 30 -35 reps.


fucken lol
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RedshirtWilly wrote:
Got a second job at Coles knowing I needed some exercise in my life and lost 5 kilos last month

Get paid $25/hr to lift > Paying to lift

Sign me up.
Decentric
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KiwiChick1 wrote:
What's wrong with exercising for vanity?



From beach etiquette in countries like Thailand, Aussies and Kiwis, often adopt modest practices on the beach.

Continental Europeans often seem to adopt a posing, promenading style that in our culture can probably be deemed 'showing off.'

Looking in mirrors excessively can be deemed to be narcissistic. This goes hand in hand with exercise for vanity.

Just an opinion.:)
Decentric
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Another useful practice I've tried lately under the tutelage of an elite powerlifter, is trying negatives.

That is , moving a weight slowly back to the starting position after doing the hard part of the initial exercise to the return position.

This also involves not locking out at either point - the beginning or end of each rep. The target muscle is worked a lot harder, without having to increase weights.

A specific example may be bench press. After pushing the weight up, don't lock out, and bring weight very slowly back down to the chest, again not letting the weight touch the chest. Repeat.

With curls, after lifting the weight up, bring it back down very slowly, but not extending to the straight position. Repeat.
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rusty wrote:
I'm in training to look like Ivan Drago


rusty is the next zyzz :d
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Did my first leg workout in like 3 months probably like my 5th for the year. Woops. 8-[

Have been pretty busy, not motivated, pussy bitch, etc. But will change that from now on.

My squat stats today:

8 x 40KG
8 x 50KG
8 x 60KG
4 x 70KG. (Somewhat disappointed as I know I could've squeezed out a couple more reps as well)

But really happy with that, slightly more than my bodyweight. Thought I'd turn up and struggle through a couple of reps at 60Kg for my max. Pretty sure that final set is a PB for me as well - which is a little odd but clearly all the deadlifts & a few of the other things I've done lately has really made a lot stronger.

Will stay committed from now on. :d

Overhead barbell lunges really fucked me up though.
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Roar_Brisbane wrote:

Overhead barbell lunges really fucked me up though.


Why overhead lunges? unless you have near perfect posture these can be dangerous.
Resting the bar across your shoulders would probably be a better idea, like I said unless you have great posture and hip flexibility.
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perthjay85 wrote:
Roar_Brisbane wrote:

Overhead barbell lunges really fucked me up though.


Why overhead lunges? unless you have near perfect posture these can be dangerous.
Resting the bar across your shoulders would probably be a better idea, like I said unless you have great posture and hip flexibility.

Had never done them before so I thought I'd give them a crack. Did two sets, first one with only the bar, second one with 10KG. Don't think I'd ever go heavier than that and can't see myself doing these regularly either. Very tiring though.
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Roar_Brisbane wrote:
perthjay85 wrote:
Roar_Brisbane wrote:

Overhead barbell lunges really fucked me up though.


Why overhead lunges? unless you have near perfect posture these can be dangerous.
Resting the bar across your shoulders would probably be a better idea, like I said unless you have great posture and hip flexibility.

Had never done them before so I thought I'd give them a crack. Did two sets, first one with only the bar, second one with 10KG. Don't think I'd ever go heavier than that and can't see myself doing these regularly either. Very tiring though.


They are incredible but i would suggest using the bar across your shoulders though. Something i add in twice a week. A good variation is to step up onto a plyo box as well as lunges, that is a killer session
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Didn't know how bad my balance was until I started on the shoulder lunges. Great exercise though
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So I'm now 67KGs which means since I've started going to the gym in Jan 2013 I've put on 15KGs. :d

Just a shame close to a half of that time was wasted by a lack of commitment to working out and eating properly as well. :(


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Roar_Brisbane wrote:
So I'm now 67KGs which means since I've started going to the gym in Jan 2013 I've put on 15KGs. :d

Just a shame close to a half of that time was wasted by a lack of commitment to working out and eating properly as well. :(



I'd happily give you some of my 95kg of brawn.:lol:
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A few bench press results.

My training partner's son who was on steroids at the time and a serious body builder bench pressed 200kg.

The bench press super heavyweight Australian record is 265kg .


The world champ in the gym I train, who is specifically world record holder for 27 year olds, under 100 kg, has bench pressed 165 kg. I thought he would have lifted a lot more.

The guy who is 2nd, 3rd ranked in Australia for under 80 kg has bench pressed 145kg.

From 18- 35 I could bench press 115 kg, but struggled to get past that mark. I've never tried big weights since.




Edited by Decentric: 26/12/2015 11:08:11 AM
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So my third leg workout in like 12 days and I'm already seeing some progress with squats. :d

Did this today:

8 x 40KG
8 x 50KG
8 x 60KG
8 x 70KG. (felt really good doing these unlike the other two workouts)
4 x 80Kg.

Edited by Roar_Brisbane: 29/12/2015 10:00:38 PM
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Roar_Brisbane wrote:
Deadlifted 100KGs today. :d

Wasn't the greatest as my left handed grip was dreadful but will work on that (same shit happened at 70kgs a few weeks back).

Might not be a lot but I'm pretty happy with it considering I only started consistently deadlifting about six weeks back & I only weigh 66KG.


I wish I had done dead lifts over the first 40 years of weight training when I didn't.

I spent the day doing a removal a few days ago. Most of the lifting routines involved dead lift type lifts.
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Anybody here do Parkrun? If so, where etc?

I kept saying no to mates over the years but in November decided to cave to peer pressure, went along, and the mrs & I are absolutely hooked now! There's no questions what we do on Saturday mornings anymore.

My aim is to get <22mins. If I can get that in a reasonable timeframe from now, I'll then aim for <20mins. But I genuine don't know how the 15-17mins people do it - they freaking fly!!
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Have put on 1KG in the last month, now weigh 68KG. :d

First time I've worked out chest at about 1PM on a Monday, clearly selfish asshole day. :x
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Roar_Brisbane wrote:
Have put on 1KG in the last month, now weigh 68KG. :d

First time I've worked out chest at about 1PM on a Monday, clearly selfish asshole day. :x

Woah... You're small :lol:
GO


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