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Old 02-11-2013, 06:03 PM   #1
Hazzard
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Join Date: Aug 2011
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Default Hazzard's Training Log: A Renegade's Road To War

So I thought I should get back to this logging business as I could do with some guidance and feedback regarding my training and to become more involved in this community rather than just antagonizing people and posting funny pictures. Plus proof that I do actually train!

As a few of you know, I'm now playing (American) football for my local team, the Berkshire Renegades. Unlike in the States, football is a teeny, tiny sport over here, probably akin to rugby union in the US if I were to guess. So don't be expecting division 1 standards of play in this country. But nevertheless, I'm really enjoying it and looking to better myself at the sport through continuing to train at the gym plus training with the team.

For those in the know, I'm playing defensive tackle so I want to get a big and powerful as possible, whilst still retaining some semblance of athleticism and not being a Vince Wilfork-fat fatty.

Here's what I've come up with for my training at the moment:

Monday - Upper Body 1
  • ME Bench Press variation - to lift heavy stuff
  • Bench Press volume - sets of 6-10, various types, usually with a tricep focus for hitting dudes
  • Back exercise 1 - lats
  • Back exercise 2 - rhomboids and/or traps
  • Lateral raise
  • Bicep/tricep superset

Tuesday - Lower Body 1
  • Squat 5/3/1 - squat is suffering a little at the moment, so I want to go back to basics to build it up
  • DE Squat - 8-12 triples, usually to a box, with bands and/or chains
  • RDL
  • Unilateral exercise - split squats, lunges, etc.

Wednesday - Upper Body 2
  • Bench Press 5/3/1
  • DE Bench Press - 8-12 triples, bands/chains/football bar, etc., mix it up
  • Back exercise 1 - lats
  • Back exercise 2 - rhomboids and/or traps
  • Shoulder press exercise - landmine presses are a current favourite
  • Hammer curls

Thursday - Lower Body 2
  • ME/DE deadlift variation - need to work on putting this together, not sure what to do
  • Not 100% sure about Thursdays as I need to do a low intensity leg workout - maybe glute bridges, band leg curls, etc.

Friday & Saturday - Rest

Sunday - Football Training
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