Saturday, June 7, 2008

Saturday morning session

We trained after watching the Ireland vs Combined Pacific Islands text match from Wellington, New Zealand...I think there were actually a couple of Kiwi's in the CPI team...good on them I say...New Zealanders have so little else to look forward to. Most importantly even though they lost by 21 points to 10 Ireland beat the spread (+16)and as we all know...that's all that matters.

Johnny and Dave trained together and the session went like this:

Warm Up - 10ish minutes of walking.
YTWL's - We did these as complexes and as straight sets.

Done straight rather than as a complex on his last set.

The best way to improve your lifts and performance is to not get injured.

Horizontal Band Pull A-parts - 3 sets of 8 reps.

Johnny hasn't been doing these long...but I suggest you look at both the videos at the same time.

I mentioned Dave's poor control...this is him trying really hard to do a good job.

Vertical Band Pull A-parts - 3 sets of 8 reps.

You can see the same thing going on them both together if you can...and by the way...Johnny's control isn't great by any stretch of the imagination.

But it is still better than this...I'll be sure to show you video's of him doing these well when he adds 10kgs or so to his max.

Chest Supported Shrugs - A few sets of 8 reps.
Med Ball + Reverse Band Bench Warm Ups - Throws then bench worked up from 80kg with Dave finishing his warm ups at around 120kg and Johnny at 140kg for triples.

Med ball tosses and straight into his bench warm up.

We did a good few sets of this warming up.

Reverse Band Bench - The lads did 3 heavy work sets of triple then 3 heavy singles with Dave finishing at 160kg...I think and Johnny at 210kg.

Missed 5kg heavier than this on the right side...he'll fix that though.

Doesn't matter what you take off the bottom....still weighs a heap at the top.

Chest Supported Rows - 2 warm up sets and 3 works sets of 12 reps.

Blast Strap Push Ups - 5 sets of 8 reps.

You can see the stability/control issues here again.

Inverted Rows - 5 sets of 8 reps.
Med Ball Slams - 3 sets of 10 reps with the 5kg medicine ball.

Others trained...but they complained about all the air time that Johnny was getting on the blog so even though I was going to give them the chance to expose their athletic prowess to all 12 of you regular blog readers I decided not to shoot or discuss them in not so silent protest.

1 comment:

ian said...

Hi Will,

After a couple of weeks away it is good to be back catching up on the blog.

This latest entry is golden with so much good stuff going on...the detail and video really helps me to see how the session was structured and how the athletes performed. More of the same please.

Couple of questions...

What is a chest supported chest shrug?

Both atheletes in this session were performing reverse band bench. What factors determine your use of bands for athletes, as opposed to changing such things as sets, reps, speed of lift, grip widths, decline/incline...etc etc?