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Old 02-11-2013, 06:03 PM   #1
Hazzard
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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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Old 02-11-2013, 06:05 PM   #2
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Good to see you logging again Hazz. Smash some weights!
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Old 02-11-2013, 06:08 PM   #3
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11/02/13 - Upper Body 1

ME Bench Press - regular bench press using a POR grip (brought my grip in from competition distance to protect my shoulder(s) and make it more football specific)
142.5x1
152.5x1
160x1 - default POR grip PB

Football Bar Bench Press (assuming the bar weighs 20, I think it's slightly less, but with the chunky collars I'll just pretend it does)
100x10
100x10
100x10
100x10
100x10

Close-Grip Cable Row (lats)
100x12
100x12
100x12
100x12
100x12

DB Lateral Raise
12.5x15
12.5x13
12.5x11
12.5x10

Face Pull
45x8
45x8
45x8

EZ Bar Curls w/ Fat Gripz
35x8
35x8
35x8

superset with

EZ Bar Overhead Extensions
35x12
35x12
35x12
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Old 02-11-2013, 06:23 PM   #4
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Dat Hazz!
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Old 02-12-2013, 12:36 AM   #5
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Welcome back Hazz. Destroy, eat, destroy.
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Old 02-12-2013, 03:07 AM   #6
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Quote:
Originally Posted by Hazzard View Post
11/02/13 - Upper Body 1
ME Bench Press - regular bench press using a POR grip (brought my grip in from competition distance to protect my shoulder(s) and make it more football specific)
142.5x1 152.5x1 160x1 - default POR grip PB

Football Bar Bench Press (assuming the bar weighs 20, I think it's slightly less, but with the chunky collars I'll just pretend it does)
100x10 100x10 100x10 100x10 100x10

Close-Grip Cable Row (lats)
100x12 100x12 100x12 100x12 100x12

DB Lateral Raise
12.5x15 12.5x13 12.5x11 12.5x10

Face Pull
45x8 45x8 45x8

EZ Bar Curls w/ Fat Gripz
35x8
35x8
35x8

superset with

EZ Bar Overhead Extensions
35x12
35x12
35x12
Welcome back Hazz ... Start destroying the wts. again ...
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Old 02-12-2013, 03:15 AM   #7
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Going all bodybuilder on the assistance work! Awesome Haz, welcome back buddy =))
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Old 02-12-2013, 04:36 AM   #8
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Hazzard on 3!
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Old 02-12-2013, 05:07 AM   #9
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strong ass benching
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Old 02-12-2013, 06:11 AM   #10
Hazzard
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Thank you guys! Wanting to focus my training on a nice combination of strength (ME and 531), explosiveness (DE) and building mass (all the hypertrophy stuff). I've also been meaning to throw in some footwork and conditioning drills here and there.
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