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 Post subject: Diaks Training Log
 Post Posted: Mon Feb 20, 2012 3:34 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
Thought starting a log here might be better than writing a log in word and basically people can see what you do.

Feedback or encouragement is appreciated :)


Last edited by Diak on Sat Mar 10, 2012 12:49 am, edited 1 time in total.

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 Post subject: Re: Diaks Training Log
 Post Posted: Mon Feb 20, 2012 3:39 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
20.02.2012

Warm-up:
Shoulder Dis- & Inlocates
Foam rolling and triggerpoint stuff
Mobility stuff (internal + external rotation)

Training:
Adv. tuck front levers (with false grip) 8x8sec
Tuck planche 8x4sec

Because of not having much time it was a relatively short session.


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 Post subject: Re: Diaks Training Log
 Post Posted: Thu Mar 08, 2012 8:30 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
Been kind of slacking off, trained but didn't keep logs. Time to get it started again, even though my interests have changed slightly. Main focus are weighted bodyweight movements complemented by static gymnastic type holds with lower body training being weight training. Focus also is more on quality of movement and a lot of soft tissue and mobility work to finally take control of my somewhat sucky mobility. Sprints will be used once in a while, most likely hill sprints because we got a good hill right here.

I try to do a little every day to finally get back into the rhythm I have been half-assing it and slacking off for a few months. This phase is over, I'll get back into training and doing a little bit everyday will make me gain momentum.

So here goes:

05.03.12
Warm-up:
Overhead Band stretch with ext. rotation
Lacrosse ball rolling (shoulder complex)

Training:
1x5 Pullups + 10kg
1x5 Dips + 10kg

Cooldown: Mobility thoracic spine

Notes: Easy workout, focusing on mobility and quality of movement

06.03.12
Warm-up:
Hip ext. rotation mob
Ankle mob

Training:
1x5 Deadlift 50kg
1x5 Deadlift 55kg
3x5 Deadlift 60kg

Cooldown:
Barbell quad rolling
Hamstrings and Adductors rolling

Notes: Could still easily deadlift 100kg, but starting out slow focusing on form and quality.

07.03.12
Warm-up:
Band stretch internal rotation of shoulder
Anterior delt. rolling with barbell

Training:
1x10 Pushups
1x5 Pushups + 10kg
3x5 Pushups + 20kg

08.03.12
Mobility Day:
Squat to Stands
Deep Squat Walking
Cossack Hip-grinder
Hamstrings with lacrosse ball
Mash pecs (major, minor)
Mash ext. rotators of shoulder
Mash TFL, glutes & piriformis
Mash adductors (oh that pain face..)


Last edited by Diak on Mon Mar 12, 2012 8:48 am, edited 1 time in total.

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 Post subject: Re: Diaks Training Log
 Post Posted: Sat Mar 10, 2012 12:46 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
09.03.2012

Warm-up:
Roll pec minor & major against wall
Roll adductors, hamstrings + TFL, glutes medius, minimus
Squat to Stands

Training:
1x7 Squats 60kg
1x5 Squats 65kg
3x5 Squats 70kg (70kg=Bodyweight)

2x10 Pullups

Cooldown:
Rolling quads, calves, plantar fascia, TFL, glutes


Last edited by Diak on Mon Mar 12, 2012 8:48 am, edited 1 time in total.

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 Post subject: Re: Diaks Training Log
 Post Posted: Sat Mar 10, 2012 5:04 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
10.03.2012

Mobility Day:
Hip ext. rotation mob
Adductor + Hamstring mashing
Plantar fascia massage
Pec. minor, major mashing (result: nearly full internal rotation, tightness in front of neck went away)
Quads mashing


Last edited by Diak on Mon Mar 12, 2012 8:47 am, edited 1 time in total.

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 Post subject: Re: Diaks Training Log
 Post Posted: Mon Mar 12, 2012 3:44 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
11.03.2012

Mobility Day:
Massaging pec minor/major, serratus anterior, lats, adductors
Foam rolling quads
Rolling for thoracic extension


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 Post subject: Re: Diaks Training Log
 Post Posted: Mon Mar 12, 2012 8:47 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
12.03.2012

Warm-up:
Hip ext. rotation mob
Overhead Band Stretch

Training:
2x5 Weighted Pullups - 10kg
3x5 Weighted Pullups - 6kg

Notes:
Form started to break down so I decided to lower the weight and start out slow. Feeling incredibly "weak" pulling. Like my CNS just doesn't fire like it did in the past.


Evening Mobility Work for Next Day:
Rolling pec minor & major, ext. rotators of shoulder, adductors, quads and a lot of work on the calves and achilles tendon. Sleep :D


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 Post subject: Re: Diaks Training Log
 Post Posted: Tue Mar 13, 2012 6:00 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
13.03.2012

Warm-up:
Rolling pec minor & major, infraspinatus & teres minor, TFL, gluteus medius & minimus, adductors, quads, plantar fascia
Hip ext. & int. rotation mob

Training:
1x5 Deadlift 50kg
1x5 Deadlift 52,5kg (grabbed the wrong plates so was only 2,5kg)
1x5 Deadlift 65kg
2x5 Deadlift 80kg

Notes:
Felt strong, no trouble picking up 80kg, hit some bad spot during the warm-up in the TFL, glutes and plantar fascia.


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 Post subject: Re: Diaks Training Log
 Post Posted: Wed Mar 14, 2012 10:04 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
14.03.2012

Mobility:
Joint Mobility drills for every joint
Hip ext. rotation mob


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 Post subject: Re: Diaks Training Log
 Post Posted: Thu Mar 15, 2012 8:53 am 
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Joined: Fri May 29, 2009 11:12 am
Posts: 214
Location: Germany, Baden-Württemberg
15.03.2012

Warm-up:
Hip ext. rotation mob
Shoulder int. rotation mob

Training:
1x10 Dip
3x5 Weighted Dips 10kg
1x3 Weighted Dips 10kg

Cooldown:
Jogging home 3mins


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