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suggys strength, power and conditioning journal

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suggy3001
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2003/11/24 10:54:24 (permalink)

suggys strength, power and conditioning journal

right, down to business - been slacking for the last 6 weeks, and didnt really train that hard over the summer. This is the start of a 6 month journey to bring me to the peak of strength power and conditioning. My aims are increase my lifts, decrease my sprint times, and become a fit and trim mofo while I'm at it. Dont really wanna increase bodyweight atm so will be keeping a tight reign on diet and going low reps (3x3). I'll be training twice a day most days, taking a day off or cutting a workout when I feel the need. I'm gonna combine big compound lifts, power oly lifts, and plyometrics/sprinting, as well as rugby training. The runs I put in will either be fitness or active recovery. I have started this journal to keep me motivated, and I'll try and post every day, so if I dont give me some **** for being lazy.
wont post my diet up but will try and keep it healthy with lots of protein.
currently rehabbing a groin injury as well which is a ****ing pain.
have no idea what my lifts are atm but am planning a gym session tonight so will find out.

Day 1 am

light 20m run - getting back into it
#1

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    Ironhead
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    RE: suggys strength, power and conditioning journal 2003/11/24 12:45:54 (permalink)
    good plan Suggy.
    Keep it up....surely you can only move forward from a 20m run!! lol
    #2
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/24 14:32:58 (permalink)
    cheeky bastard

    depends what I'm doing in the evening. I have about 4 routes I can take, which give me times from 15 min to around 45. I don't really wanna run much more than that because it will cost me explosiveness. Just building up a good endurance base.
    #3
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/24 20:49:16 (permalink)
    power cleans 10 x 80kg stopped cos they were aggravating my groin
    high pulls 5x80

    just getting back into it. quite pleased as did not have to dip at all for the cleans. felt good.
    #4
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/25 09:39:31 (permalink)
    plyometrics/sprint drills

    3x10m heel flicks
    3x10m knee raises
    1x10m single leg hops
    3x10m bounding
    15x12" depth jumps

    still wary of groin so didnt push it

    pusha - nothing specific, just improved sports performance
    #5
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/25 10:41:51 (permalink)
    I would like to but it would have to be basic downhill running rather than being towed or using high speed treadmills or something. there are no good hills around that are grassy, there is a good slope outside my house but it is concrete and i'm not sure if it would be the best thing to do it on. dont wanna **** myself up
    #6
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/25 13:10:01 (permalink)
    hmm not a bad suggestion, might give it a go. I live somewhat near a track although its a pain to get to. Normally I do my sprinting in a local park. dont know any track athletes tho
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    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/26 09:24:10 (permalink)
    rugby training last nite 90 mins- rucking and mauling while it was pissing down. That's what its all about. had to stop after about an hour cos groin was complaining.



    this morning - skipping 25 mins
    #8
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/27 12:18:57 (permalink)
    was busy last nite so couldnt lift.

    was going heavy this morning but lesson learned will never do it at home again. my bench is a rickety piece of **** and almost did my back in twice moving **** around. plus it was the most peaceful chilled out day outside when I got outside and getting ****ing pumped up when you lie back and all you see is deep blue sky is kind of hard. All i managed was bench 3x3x100, which was about right. bit depressing to have lost so much strength but im pretty sure it will come back very quickly. Gym for the heavy stuff from now on . . .
    #9
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/27 21:41:39 (permalink)
    more rugger. **** training session, standard is piss poor, never more than 3 caught passes in a row, although the flood lights are atrocious. hammy felt a little tight, groin hurting a bit now, see what its like tomorrow
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    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/28 12:24:24 (permalink)
    hard run 45 mins, a minutes sprint at the end to finish - ****ed now
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    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/11/29 17:47:29 (permalink)
    oly lifts last nite. was ****. still fcuekd from that run

    match today - absolute bollox never playing for that team again. cant be assed playing with a bunch of losers. am ****ing pissed off.
    #12
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/12/01 20:10:31 (permalink)
    plyos this morning

    2x10mx knee raises
    2x10m x heel flicks
    2x10m x hopping
    2x10m x quick feet

    pissing down with rain :(


    weights tonight, was very lucky. almost completely did myself in.

    squats
    5x100
    4x110
    3x120
    2x130
    1x140

    all full squats. quite chuffed with that as have not lost much strength.

    SLDL
    3x100
    3x120
    1x130

    back screamed on 130, think I have strained a muscle, lost my form, but could have been much worse. hot bath and rest. see how it is in the morning . . .
    #13
    majorinsano
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    RE: suggys strength, power and conditioning journal 2003/12/01 20:14:22 (permalink)
    who do you play rugby for mate ? ( where as well ?)
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    richyd
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    RE: suggys strength, power and conditioning journal 2003/12/01 21:48:28 (permalink)
    Yep rugby and weights definately dont go well together in season i know!
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    richyd
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    RE: suggys strength, power and conditioning journal 2003/12/01 21:49:03 (permalink)
    Yep rugby and weights definately dont go well together in season i know!
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    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/12/01 22:37:49 (permalink)
    well atm im playing for a **** club, so id rather not say. they are south west 2 so should be a reasonable standard, but they aint. plus the coach thinks i belong in teh seconds, which is a joke as far as im concerned. so playing with ****ing mongs. its very frustrating. The aim of this 6 month program is to bring my rugger skills back up to scratch and increase power, strength and speed so I can go along to a decent club and at least train with quality players. I play on the wing. Ultimate goals are 2.5 x BW squat, 2 X BW bench and clean.
    #17
    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/12/02 23:09:05 (permalink)
    more rugger training - press ups, situps, burpees, sprints in sand. get a lot of stress on my hamstring from running in sand for some reason
    #18
    majorinsano
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    RE: suggys strength, power and conditioning journal 2003/12/03 00:17:58 (permalink)
    ok mate - its just i played alot a few years ago for westleigh in leicester but now i want to get back into it im not sure which club to give a go !!!
    also do you find that playing rugby halts any mass gains ( cos of the amount of cardio now needed ) ??
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    suggy3001
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    RE: suggys strength, power and conditioning journal 2003/12/03 13:03:28 (permalink)
    plyos

    4x10m bounding
    lots of depth jumps

    decided to try and split my plyo sessions into speed work and power. today was power, next time ill concentrate on speed drills. need to vary it a bit more i think.

    major - yeah the best piece of advice i can give is to get to a club where you will enjoy it otherwise your motivation will fade away. the club where i train is a good laugh with a good bunch of lads, but as i have said it can be frustrating. for instance last nite a lot of the pressups and situps etc were because people were incapable of taking the ball and just making sure their next pass wasnt forward. just take and give to a stationary man about 5m in front of where you took it. must have been about 7 or 8 ****ups and i just couldnt believe it. I have never really trained for mass, so i couldnt comment on that tbh. I have lost weight but then again i hadnt really lifted for 3 months so i was carrying quite a lot of fat i think. I was 14 and a half stone mid summer, quite hefty at 5'6'', now im about 13 and a quarter, but a hell of a lot leaner. gonna start eating more. HTH
    #20
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