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Thread: Strength training for handball

  1. #1
    Join Date
    Feb 2017
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    Default Strength training for handball

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    Currently rehabbing without surgery from distal clavicle osteolysis in my left shoulder. My shoulder had bothered my for the last 5 years on-off so it was about time I finally gave the shoulder some rest.

    Was diagnosed with DCO based on X-rays back in June, and haven't been playing any handball since then. Rehab is going accordingly to my plan without setbacks and is looking forward to my planned resumption to handball mid November.

    The positive side effects of my layoff is the chance to finally run SSLP without handball to compromise recovery. Before my injury by squat was pretty stuck around 130 kg, so its very nice that its finally moving again.

    And btw, its the olympic/european version of handball.

    Age: 20
    Weight and height: 86kg/190lbs, 187cm/6ft 1''

    Week 39 (all kilos)

    Monday
    Squat 135 x 5 x 3
    Pres 54 x 5,4,4
    Powerclean 94 x 3 x 5
    Chinups 30 reps

    Thursday
    Squat 137.5 x 5 x 3
    Pres 54 x 5 x 3
    Deadlift 150 x 5
    50 throws with handball

    Sunday
    Squat 140 x 5 x 3
    Pres 55 x 5 x 3
    Deadlift 5x152.5
    80 throws
    ss band pullaparts and rotator cuff work

  2. #2
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    Feb 2017
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    Week 40

    Tuesday - Light day
    Paused squat 110 x 5 x 3
    Incline pres 60x5x3
    60 throws
    ss band pullaparts and rotator cuff work

    Thursday
    Squat 142.5 x 5 x 3
    Pres 56 x 5 x 3
    Light deadlift 135 x 5 x 2
    Chinups 35 reps
    100 throws
    ss band pullaparts and rotator cuff work
    Band push downs 100 reps

    Messed up my elbow/wrist racking a powerclean, so currently giving it some rest by doing light deadlift and flushing some blood through with band pushdowns

    Sunday
    Squat 145 x 5 x 3
    Incline pres 65 x 5 x 3
    Deadlift 155 x 5
    Chinups 40 reps
    120 throws
    ss band pullaparts and rotator cuff work
    Band push downs 100 reps

    All lifts are still progressing with ease!

  3. #3
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    Feb 2017
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    Week 41 Tuesday 10/10/17 - Light day

    Paused squat 115x5x3
    Pres 57.5x5x3
    Power clean 95x3x3
    Chins BWx8x2
    80 throws
    Shoulder band work x 5 sets
    Band pushdowns x alot

    Elbows is still bothered. I think it is mostly due to presses atm. Powercleans didn't bother it at all, when racking with just the finger tips.

  4. #4
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    Feb 2017
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    Week 41 Friday morning 13/10/17

    Squat 147,5x5x3
    Incline press 67,5x5x3
    Deadlift 155x5
    Chins 7 min, 30 reps
    Throws 20 light, 60 hard
    Shoulder band work x 5 sets

    Travelled to Crete today where I will spend the next week on vacation. Using it has an opportunity for a some R&R hopefully being able to lift some weights atleast once during the week, and then return fully rested to Denmark next sunday and continue SSLP.

  5. #5
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    Week 42 Monday 16/10/17

    Squat 150x5, 150x5x#waytoomuchhelp
    Press 58.5x5x3
    Powercleans 97.5x3x5
    Chinups 8x2
    Pullups 8x1

    Found a small crossfit gym, Crosszone, in Chania. The gym owner seemed very interested in my training and asked if I were a powerlifter since I squatted 150 kg... Well he wouldn't let me squat without him spotting me, and his English was... well. not the best. Even though I told him not to help unless I was going back down, he helped on 1st and 2nd set. On the 3rd set I told him not to touch the bar which helped. So I only did one work set on squats today, but it really light, so I think I'm gonna bump the weight next time anyway.

    Presses are now a grind on the last rep(s). I hope I can take it to 62.5 before switching to triples.

    Powercleans were smoooooth as fuck. Looking forward to 2 plate powerclean for triples.

    Gonna lift again on Thursday (hopefully) and then sunday when I get back home so instead of 6 workouts in 2 weeks I will be doing 5.
    Last edited by Emil Andersen; 10-16-2017 at 09:01 AM.

  6. #6
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    Week 42 Friday 20/10/17

    Squat 152.5x5x3
    Incline press 70x5x3
    Deadlift 160x5
    Pullups 8x1
    2 sets of wall climbing

    Fine day. Squats were super easy. I fear that the plates in this gym I found on Crete is lighter than the ones at my regular gym. Went ATG by mistake on the last set because I was worried about depth, since it was relatively easy.
    Incline is decent work not but not yet a grind. Hopefully I can take these to around 80-85 kg. Also then doesn't seem to bother my shoulder at all, which is really nice, since it allows be to do some "horisontal" pressing.

  7. #7
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    Feb 2017
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    Week 42 Sunday 22/10/17

    Squat 122.5x5x3
    Press 60x5x3

    Back in Denmark. Felt sick very sick after the first set of presses. I've started to cough severely the last couple of days and today were no better. Finished the presses and went home. Couldn't imagine myself during five powerclean triples without a lot of misses so decided it was better to save the energy.

  8. #8
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    Feb 2017
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    Week 43 Tuesday 24/10/17
    Weight: 86.5 kg

    Squat 155x5x3
    Incline pres 72.5x5x3
    Powerclean 100x3x5

    Yeah, things are heavy now. Squats were a real max effort set at the end, where form broke down. My erectors are fried now. Missed a powerclean on the third set, but got all reps still. Incline is still no problem.

    Gonna switch to a top set with 2-3 backoff and drop any rehab/assistance work except chins after deadlifts.

    Last set of squats.

  9. #9
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    Feb 2017
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    Week 43 Thursday 26/10/17

    Squat 157.5x2, 157.5x5, 145x5x2
    Press 61x4,5,3,3
    Deadlift 162.5x5
    Chinups 8,8,7

    Yeah only got 2 reps on the first set... During the rest I was like "No fucking waaay!", and went back under the bar and nailed those 5 reps. I switched to a topset and two backoffs.
    Presses was meeh. Gonna repeat weight hopefully getting 3 sets of 5
    Felt like quassimodo during deadlifts. Well...
    Last edited by Emil Andersen; 10-27-2017 at 03:04 AM.

  10. #10
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    Feb 2017
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    starting strength nutrition camp
    Week 43 Sunday 29/10/17

    Squat 160x4, 147.5x5x2
    Incline press 75x5x3
    Powerclean 102.5x3x5

    Did'nt try the fifth rep of squat. Had no spotter and was unsure whether I'd make it or not. Looking at the video I would probably have managed it. Put up a form check for Coach Wolf, where he commented that kneeslide was the root of the problem with losing back extension. Gonna try hard to eliminate the knee slide since my back often feel like shit during and after squats.
    Incline and powercleans still progressing well.

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