Highstick12's Journal - Ice Hockey + Pro Wrestling [Archive]

View Full Version : Highstick12's Journal - Ice Hockey + Pro Wrestling

Pages : [1] 2 3

Highstick12

01-01-2011, 03:10 PM

My name is Alex. I am 5'9 and 165 lbs. I have been lifting weights for about four years now. I am a college student majoring in Exercise Science.

I just started learning to skate to play ice hockey after playing baseball my whole life. I plan on joining a rec league over the summer then who knows and beyond. Also I will be possibly training in pro wrestling in the next two years.

I am currently doing the program found in Eric Cressey's Maximum Strength book.

Here we go!

Highstick12

01-01-2011, 09:16 PM

Phase 1
Week 1

12.26.2010

Foam rolling
10 mins stretching

Box squat

135 x 10
185 x 5
225 x 5
275 x 4, 4, 4, 4, 4

Speed deadlift @ 50% rm

135 x 10
205 x 2,2,2,2,2,2,2,2

Walking db lunge

40's x 8,8,8,8

D1. Reverse crunches

12,12,12

D2. Prone bridges

30 sec, 30 sec, 30 sec

Highstick12

01-01-2011, 09:19 PM

Phase 1
Week 1

12.27.2010

15 minutes of intervals of 15 second sprint then 45 seconds low intensity on exercise bike peaking at level 11.0

Highstick12

01-01-2011, 09:27 PM

Phase 1
Week 1

12.28.2010

Foam rolling
10 minutes of stretching

Flat barbell bench press

45 x 20
135 x 8
155 x 4
165 x 4, 4
170 x 4,4

B1. Low incline neutral grip db press

40's x 10
50's x 10,10,10

B2. Pronated grip chest supported row

45 x 10
70 x 10
90 x 10
125 x 10
90 x 10

C1. Prone trap raise

8's x 12,12,12

C2. Side lying external internal rotation

15 x 12,12,12

Side bridge

30 sec/side , 30 sec/side, 30 sec/side

Highstick12

01-01-2011, 09:30 PM

12.28.2010.

Followed that training session with 90 minutes of ice hockey which involved skating, shooting, puck handling, passing, and more. Was my first time out there with a stick and puck with the nets out. Learned a lot.

Highstick12

01-01-2011, 09:31 PM

12.29.2010

90 minutes of ice skating

Highstick12

01-01-2011, 09:35 PM

Phase 1
Week 1

12.30.2010

Foam rolling
10 minutes of stretching

Front squat

45 x 10
135 x 6
185 x 6,6,6,6

Rack pull from knee

135 x 10
225 x 6
245 x 6,6
255 x 6

Db bulgarian split squat

45's x 6
40's x 6,6

D1. Pull throughs

80 x 10
100 x 10,10

D2. Reverse crunch

12,12,12

SgSpartan

01-01-2011, 09:39 PM

Pretty lonely alone?

In!

PS: I play hockey too. But field hockey. Lulz.

Highstick12

01-01-2011, 09:41 PM

Phase 1
Week 1

12.31.2010

Foam rolling
10 minutes of stretching

A1. One arm db push press

25 x 6
40 x 6,6
45 x 6,6

A2. Chin ups

Bw x 6,6
Bw + 12 lbs x 6,6

B1. Push ups

10,10,10

B2. One arm db row

100 x 8,8,8

C1. Elbow supported db external internal rotation

15 x 12
20 x 12,12

C2. Side bridges

30 sec/side, 30 sec/side, 30 sec/side

10 minutes low intensity cardio on exercise bike afterwards

Highstick12

01-01-2011, 09:42 PM

1.1.2011

Completely off!

Highstick12

01-01-2011, 09:43 PM

Pretty lonely alone?

In!

PS: I play hockey too. But field hockey. Lulz.

Wahoo a visitor!! How is field hockey?

Highstick12

01-02-2011, 04:04 PM

Phase 1
Week 2

1.2.2011

Foam rolling
10 minutes of stretching

Box squat

135 x 10
225 x 4
275 x 4
295 x 4
300 x 4
295 x 4

Speed deadlifts @ 55% of 1rm

215 x 2,2,2,2,2,2,2,2

Walking db lunges

40's x 8,8,8

D1. Reverse crunches

12,12,12

D2. Prone bridge

30 sec, 30 sec, 30 sec

WheyXtend

01-03-2011, 04:17 PM

Subbed.

Looking good Al. Didn't know you skate now, pretty perverted. Don't fall on your behind. Hope you succeed in your endeavors, I'll be watching.

Highstick12

01-03-2011, 05:31 PM

Subbed.

Looking good Al. Didn't know you skate now, pretty perverted. Don't fall on your behind. Hope you succeed in your endeavors, I'll be watching.

Thanks Ben.

Highstick12

01-03-2011, 05:32 PM

Phase 1
Week 2

1.3.2011

15 minutes of intervals of 15 second sprint then 45 seconds low intensity on exercise bike peaking at level 12.0.

Highstick12

01-04-2011, 05:30 PM

Phase 1
Week 2

1.4.2011

Foam rolling
10 minutes of stretching

Flat barbell bench press

45 x 15
135 x 8
155 x 4
175 x 4
165 x 4, 4
175 x 4

B1. Low incline neutral grip db press

50's x 10,10,10

B2. Pronated medium grip seated cable rows

175 x 9,9,9,9

C1. Prone trap raises

8's x 12,12,12

C2. External internal dumbbell rotation

15 x 12,12,12

Side bridges

30 sec/side, 30 sec/side, 30 sec/side

Tomorrow will be a cardio day with just ice skating. I want to work on my stopping. Maybe a little stick and puck work tomorrow too if they allow me during the open skate.

Highstick12

01-05-2011, 12:05 PM

1.5.2011

Spent one hour on the ice skating with a stick and puck practicing passing and shooting with friend of mine. Skating felt good today. Might go to the Pick Up Sticks session tomorrow if my hockey pants and cup come in the mail by then.

Walked about 1.5 miles there and 1.5 miles back home.

Later tonight will be a technique practice lifting session.

Highstick12

01-05-2011, 07:57 PM

Phase 1
Week 2

1.5.2011

Foam rolling

Two Rounds of 20 reps in a circuit with no rest between exercises using 30% of max:

Db deadlifts 30's
Db reverse lunge 15's
Push ups
Seated cable row 100
Prone bridge
Triceps extension 90
Cable curl 40
Side lying external internal rotation 10

20 minutes of low intensity steady state cardio on exercise bike

Highstick12

01-06-2011, 09:06 PM

Phase 1
Week 2

1.6.2010

Foam rolling
10 minutes of stretching

Front squats

45 x 10
135 x 6
195 x 6,6,6,6

Rack pull from kneecaps

135 x 6
225 x 6
255 x 6,6

Db Bulgarian split squat

40's x 5,5,5

D1. Pull throughs

100 x 10
110 x 10
120 x 10

D2. Reverse crunches

12,12,12

Highstick12

01-07-2011, 03:39 PM

1.7.2011

Spent one hour or so on the ice with a stick and puck skating around and passing/shooting.

Highstick12

01-07-2011, 03:43 PM

Phase 1
Week 2

1.7.2011

10 minutes of stretching

A1. One arm db push press

45 x 6
50 x 6
55 x 6,6

A2. Close grip chin ups

BW + 12 lbs. X 6,6,6

B1. Push ups

12,12,12

B2. One arm db row

100 x 7,7,7

C1. Elbow supported db external rotation

15 x 12
20 x 12,12

C2. Side bridges

30 sec/side, 30 sec/side, 30 sec/side

Highstick12

01-09-2011, 03:22 PM

Phase 1
Week 3

1.9.2011

Foam rolling
10 minutes of stretching

Box Squats

135 x 10
225 x 3
275 x 3,3,3,3,3
295 x 3,3
300 x 3

Speed Deadlifts @ 60% 1RM

225 x 2,2,2,2,2,2,2,2,2,2

DB Walking Lunges

40's x 8,8,8,8

D1. Reverse Crunches

12,12,12

D2. Prone Bridges

30 seconds, 30 seconds, 30 seconds

Highstick12

01-10-2011, 05:18 PM

1.10.2011

Foam rolling
10 minutes of stretching

5 minutes warm-up on exercise bike
15 minutes of 15 seconds sprint, 45 seconds steady pedaling on exercise bike up to level 11
2 minutes cool down

A1. Reverse Crunches

12,15,12

A2. Prone Bridge

30 seconds, 30 seconds, 30 seconds

Highstick12

01-11-2011, 08:23 PM

1.11.2011

Spent 1 and a half hours on the ice in full gear working on puck handling and stopping. Stopping is still my main thing I need to learn. Also was taught some drills to do to help balance.

Highstick12

01-11-2011, 08:29 PM

Phase 1
Week 3

1.11.2011

Foam rolling
10 minutes of stretching

Flat barbell bench press

45 x 12
135 x 8
155 x 3
165 x 3,3
175 x 3,3
180 x 3
185 x 3,3

B1. Low incline db neutral grip bench press

50's x 10,10,10

B2. Seated cable row Pronated medium grip

187.5 x 10
175 x 10,10,10

C1. Prone trap raises

8's x 12,12,12

C2. Side lying external internal rotation

15 x 12,12,12

Side bridges

30 seconds/side, 30 seconds/side, 30 seconds/side

Highstick12

01-12-2011, 11:36 AM

1.12.2011

Spent 1.5 hours on the ice skating and working on things. There was a coach up there from the pick up sticks sessions that I have been attending that came to help me. He showed me some drills I can do to work on my skating and balance. He really helped me out a lot. He told me to hop in some of the drills that they do at the pick up sticks sessions tomorrow so I'll try and jump in them tomorrow. Later tonight I'm gonna bike for a bit at the gym because it is a day off lifting.

Highstick12

01-13-2011, 12:35 PM

1.13.2011

Spent an hour and a half on the ice in full gear. We started out doing breakaways/penalty shots with 1 vs. the goalie. We then had two cones out and had to weave in and out of them from the left side then to the right side. I scored maybe 3-4 times out of 20 or so attempts.

Then we played power play which was 4 on offense vs. 3 on defense. I was on defense. I cleared the puck many times and stole it a couple times as well. I also deflected a pretty hard slapshot with my stick into the net above the glass.

I then worked on my stopping for a little bit.

Later on tonight will be lifting!

Highstick12

01-13-2011, 08:34 PM

Phase 1
Week 3

1.13.2011

Foam rolling
10 minutes of stretching

Front squats

45 x 12
135 x 6
185 x 6,6,6
205 x 6,6
225 x 6

Rack pulls from knees

225 x 6
245 x 6
275 x 6,6

Db bulgarian split squats

40's x 6,6,6,6

D1. Pull throughs

90 x 12

Gym closed so switched to GHR at home

GHR

BW x 12,12

D2. Reverse crunches

12,12,12

Highstick12

01-14-2011, 06:49 PM

Phase 1
Week 3

1.14.2011

Foam rolling
10 minutes of stretching

A1. One arm DB Push Press

55 x 6
55 x 6
55 x 6
60 x 6
60 x 6
60 x 6

A2. Close grip chin-ups

BW + 20 x 6
BW + 20 x 6
BW + 30 x 6
BW + 30 x 6

B1. Push-ups

10
10
10
10

B2. One-arm DB Rows

100 x 8
100 x 8
100 x 8
100 x 8

C1. Elbow Supported DB External-Internal Rotation

20 x 12
20 x 12
20 x 12

C2. Side Bridges

30 seconds/side
30 seconds/side
30/seconds/side

Highstick12

01-15-2011, 04:29 PM

1.15.2011

Complete day off. I need it. I woke up very sore. It was a scheduled day off anyways. Tomorrow will be back lifting and possibly some skating.

Highstick12

01-16-2011, 04:49 PM

phase 1
week 4
1.16.2011

Foam rolling
10 minutes of stretching

Box squats
45 x 10
135 x 10
225 x 3
295 x 3
295 x 3
315 x 3

Speed deadlifts @ 65% of 1rm
135 x 10
245 x 2
245 x 2
245 x 2

Walking DB lunges
40's x 8/side
40's x 8/side

D1. Reverse crunches
12
12
12

D2. Prone bridges
30 seconds
30 seconds
30 seconds

Highstick12

01-17-2011, 04:05 PM

1.17.2011

Foam rolling

On exercise bike:

3 minutes warm-up
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5
15 seconds sprint at level 15
45 seconds steady at level 5

tomorrow I will be going to the pick up sticks session for hockey.. hopefully I will do okay..also I am switching up my weight lifting training to focus more directly on hockey. 101pro from the forums posted up a lay-out and I will begin following it tomorrow. I hope to wake up early tomorrow so I can get the workout out of the way before hockey..

here is what the layout will look like:

For a hockey specific template you can use the following,

I have spent a number of summers working in strength and conditioning with an elite NHL team (Presidents cup and western conference finals) as well as knowing the strength coach of a stanley cup championship team. Following is the template that both teams use with their athletes (ranging from 18yrs old to future HOFers)

Here is, roughly, the template that those I know follow:

Foam roll
dynamic warm up with prehab

plyometrics 1-2 exercises 3-5x3-5 Alternate linear day (altitude drops, depth jumps,) with a lateral day (heidens, etc)

Speed - preparatory sprint work working towards sprints

Conditioning - Tempo Runs or bike intervals

core 2-3 exercises

Weights

Day 1
Explosive lift
2 leg squat
Chin
bent knee hamstring (GHR)
Row

Day 2
Explosive lift
straight leg hamstring
Bench
1 leg squat
shoulder press

Stretch down - dynamic to static

Then you program the weights and sprints/conditioning based on the goal of the training block.

So a strength block would be heavier lifting, power block could include the WSB dynamic effort method and olympics. Conditioning would be supersets/complexes with reps in the 8 range. The use of charles stayleys EDT is great in a conditioning block. Be warned that in a conditioning block the explosive lift is still trained explosively and is not complexed so that explosive strength and power are maintained through the explosive block.

Also most hockey camps require great conditioning. I would use my last block as a conditioning block so you play at a high level without running out of gas.

The guys train 4x/week alternating day 1 and 2

Hockey has a greater aerobic component than most major sports. A well developed aerobic system will aid in recovery in between shifts. One NHL Strength coach has told me that he has seen a direct correlation between a high VO2max (aerobic fitness) and the guys who perform best on the ice. I have to say I have seen this as well. For example Joe Thornton can drop his heart rate from 170bpm to 90bpm in 30 seconds. This recovery rate is dictated by aerobic fitness. Now aerobic fitness can be developed with interval training on the bicycle, slide board, etc and doing intervals of 30-60 seconds of hard work followed by 60-180 seconds of rest. This would be the most hockey specific. Additional steady state cardio can be done 1-2x/week to supplement the intervals. Be sure the steady state stuff is low intensity.

Now on to the speed aspect. When you are sprinting, during acceleration your feet are on the ground longer (higher ground contact time or GCT) A high GCT means that the muscles are producing most of the force. As you reach top speed GCT decreases. This means that there is not enough time for the muscles alone to cycle through a complete contraction that would produce enough force to keep up a high velocity movement. Generally your muscles lock up isometrically on contact, this allows your tendons and fascia to act like rubber bands. They stretch rapidly under the high force and snap back. This produces the propulsion at high velocities (and in any form of upright running like distance running- in acceleration you are leaning and not running tall). Using the tendons this way is called Running Economy and is a big reason the kenyans dominate the distance races despite having lower aerobic fitness. One final note, acceleration costs more energy than top speed sprinting. Dont believe me? Run 100 yards at top speed, then run a 100m shuttle consisting of 5 x twenty yard lengths.

OK So hopefully you understand how the muscles function while sprinting. When you are skating the ground contact times are really high. In hockey longer contact times allow more force to be transferred to the ice. This should tell you that skating is more like acceleration sprinting than it is top speed sprinting. So conditioning should involve a lot of sprint acceleration work as opposed to top speed sprinting. How do you do a lot of acceleration work? Running agility drills like shuttles. Shuttles are great cause you have a bunch of 180 degree turns. A 180 means that you must stop and re accelerate.

So here is the template again:

Foam roll
dynamic warm up (glute activation, various lunges in each direction, deep squats, toe touches, etc... check out the parisi warm up it has a ton of good stuff)

prehab (rotator cuff and groin exercises)

plyometrics 1-2 exercises 3-5x3-5 Alternate linear day (altitude drops, depth jumps,) with a lateral day (heidens, jumping side to side over an object, etc)

Speed - preparatory sprint work working towards sprints

Conditioning - Tempo Runs (10-15x100 yards at 70% of top speed) or bike intervals (30-60 sec on x 60-180 sec off)

core 2-3 exercises

Weights

Day 1
1) Explosive lift (olympic lifts, DE work like WSB, Kettlebell swings/snatches, jump squats)
2) 2 leg squat (back squat/front squat)
3) Chin (chin up/pull up)
4) bent knee hamstring (GHR)
5) Row (DB or Barbell bent over row)

Day 2
1) Explosive lift (olympic lifts, DE work like WSB, Kettlebell swings/snatches, jump squats)
2) straight leg hamstring (RDL/Good Morning on 1 or 2 legs)
3) Bench (DB or barbell, flat, incline, decline)
4) 1 leg squat (lunge, bulgarian split squat, king deadlift, pistol)
5) shoulder press (DB or Barbell)

Stretch down - dynamic to static

For a strength block do all the lifts for 1-5 reps as heavy as possible
For a power block do all the lifts for 1-5 reps but go lighter like 50-70% of your max and focus on explosion and speed.
For a conditioning block do the exercise 1 alone then superset (alternate back to back) exercises 2 and 3, then superset exercises 4 and 5.

Hope this helps

So 4 days of weight training a week alternating the two workouts.

Generally 3-6 sets. Usually more in the 3-5 range.

Each Phase usually lasts 4 weeks

I will be starting with a Strength block.

So it'll be:

Strength 4 weeks
Power 4 weeks
Conditioning 4 weeks

then repeat.

can't wait until tomorrow!

WheyXtend

01-17-2011, 09:25 PM

Damn man, you are really killin it. Keep it up!

Highstick12

01-18-2011, 11:45 AM

Damn man, you are really killin it. Keep it up!

thanks!

Highstick12

01-18-2011, 11:46 AM

1.18.2011

Spent 1.5 hours on the ice in full gear working on my stopping and balance. The guys were teaching me some stuff I can do to work on balance and stop better. Later tonight I will hit the gym to begin the new layout!

Highstick12

01-18-2011, 06:03 PM

1.18.2011
strength phase 1
B workout
week 1

Full cleans
45 x 10
134 x 5
134 x 3
154 x 1
154 x 1
164 x 1

One-leg dumbbell RDL
45's x 5
55's x 4
55's x 4

Incline barbell bench press
45 x 15
95 x 5
115 x 5
115 x 3
135 x 1
135 x 1
115 x 5

Bulgarian dumbbell split squat
40's x 5
45's x 5
45's x 4

Barbell seated shoulder press
45 x 10
95 x 5
95 x 5
95 x 5
95 x 5

Reverse crunches SS w/ Side bridges
12 / 30 seconds/side
12 / 30 seconds/side
12 / 30 seconds/side

I was absolutely exhausted before starting this workout. The skating earlier really wiped me out and I didn't eat enough before the workout. I somehow managed to get through it and got some solid numbers. Tomorrow will be a plyo-cardio day with some skating. I might lift as well.

Highstick12

01-19-2011, 01:20 PM

1.19.2011
ice time

Foam rolling
10 minutes of stretching

Spent 1.5 hours on the ice with a stick shooting and passing while doing drills with a friend of mine. I also FINALLY was able to stop! Finally learning the hockey stop took me so long and it's great that I finally got it.

1.19.2011
strength phase 1
A workout
week 1

Exercise bike

15 seconds at level 15
45 seconds at level 5
15 seconds at level 15
45 seconds at level 5
15 seconds at level 15
45 seconds at level 5

Plyos

Heidens
5/side
5/side
5/side
5/side
5/side

Jumping laterally over an object (one step)
5/side
5/side
5/side
5/side

Weightlifting

Jump squats
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Front squats
45 x 10
135 x 5
225 x 2
225 x 3
225 x 3

Barbell rows
45 x 10
135 x 10
185 x 4
185 x 4
185 x 4
155 x 5

Pull ups
bw x 5
bw + 8 x 5
bw + 8 x 5
bw + 8 x 5

GHR
bw x 5
bw x 5
bw x 5
bw x 5

Ab bar rollout SS W/ Medicine ball Russian twists
12 / 8 lb. x 12
12 / 8 lb. x 12
12 / 8 lb. x 12

Then I walked home 1.5 miles or so.

Got this all done in 3 hours total. My legs were dead right after the skating. I was so drained. Good workout though.

Highstick12

01-20-2011, 12:58 PM

1.20.2011
ice time

10 minutes of stretching

Was on the ice for 1.5 hours in full gear working on my stopping and skating. My balance is starting to become pretty good. I then took some breakaways. I shot the puck around and worked on controlling it as well.

1.20.2011
strength phase 1
B.2 workout
week 1

Weightlifting

Hang cleans - working on form
45 x 10
95 x 5
134 x 5
134 x 4
134 x 2
134 x 4

Flat dumbbell bench press
45's x 12
70's x 5
70's x 5
70's x 5
70's x 5

Good mornings
45 x 10
135 x 5
135 x 5
135 x 4
135 x 5

Dumbbell walking lunges
40's x 5
40's x 5
40's x 5

Seated dumbbell shoulder press
40's x 5
40's x 5
40's x 5

Rope cable woodchops
40 x 8/side
60 x 8/side
60 x 8/side

Planks
30 seconds
30 seconds

I am exhausted. I went straight from the rink to my house, had a greek yogurt, grabbed a Gatorade and headed up to the gym. My legs are drained completely. No skating tomorrow as the rink is not open for the session. I'll get a Plyo/Cardio workout in though most likely.

scott_donald

01-21-2011, 04:19 AM

ahh found your journal... subscribing...

Highstick12

01-21-2011, 07:07 AM

ahh found your journal... subscribing...

Lol thanks. It was getting pretty lonely in here. Just saw a tumbleweed blow by.

scott_donald

01-21-2011, 07:22 AM

Lol thanks. It was getting pretty lonely in here. Just saw a tumbleweed blow by.

yep you just need to post regular in others to get them to repay the favour... kind of way it has always worked...

Highstick12

01-21-2011, 11:18 AM

yep you just need to post regular in others to get them to repay the favour... kind of way it has always worked...

oh ok. that makes sense.

Highstick12

01-21-2011, 05:09 PM

1.21.2011

Foam rolling

Today was an off day. I just foam rolled and that was it. Tomorrow is weightlifting + cardio + plyos.

thrillin19

01-22-2011, 03:51 PM

Highstick12

01-22-2011, 08:11 PM

also play hockey, its rare that your starting so late. Im 21 now but have been skating since I was four, but you are definitely putting forth the effort. I don't know where you are located, I'm in mass, but to help with your skating you could check out some "power skating" camps or coaches. I would reccomend Paul Vincent or Robby Glantz, currently i train one on one with John Dillon.
Thanks. Yeah ice hockey is something I've always wanted to play, but baseball was always a priority. I'm just trying to work real hard to learn to skate well. I'm located in Ohio so I'm not sure if those camps come over here. If they don't, I may end up looking into traveling to one because I'm sure it would help out a lot. There is a former Jr. coach that comes to the pick-up sessions that has been helping me out a lot as well.

I just really wished that I would've picked up hockey when I was your age haha. It's harder learning stuff when you're older.

Thanks for the post.

Highstick12

01-22-2011, 08:16 PM

1.22.2011
ice time

None. Rink had a figure skating tournament there. Will resume skating Tuesday at the pick-up session.

1.22.2011
Show and Go Training
Phase 1

Foam rolling
10 minutes of stretching

Weightlifting

A1. Front squats
45 x 10
135 x 8
185 x 3
225 x 3
245 x 3
255 x 3
255 x 3

A2. Scapular wall slides
8
8
8
8

B. Speed deadlifts @ 50% 1rm
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

C1. Dumbbell reverse lunges from deficit
35's x 8/side
35's x 8/side
35's x 8/side

C2. Off bench oblique holds
20 seconds/side
20 seconds/side
20 seconds/side

D1. Split stance kneeling abductor stretch - forward position
30 seconds/side
30 seconds/side

D2. One arm doorway pec stretch
30 seconds/side
30 seconds/side

Decided to start up Show and Go by Eric Cressey again. I ran this program awhile ago with great results. I really enjoy the stretching in the program. Tomorrow will be a sprint day.

thrillin19

01-23-2011, 07:43 AM

Highstick12

01-23-2011, 08:45 AM

yeah well a camp like that would really help you, your working so hard in the gym and training the right muscles, if you could learn the perfect form I think you would make great strides relatively quick.

I looked into the power skating camps that you spoke of and Robby Glantz has one near here in April for only $159. I am going to sign up for that ASAP!

Thanks for the suggestion man. I think this would really help me out a lot.

Highstick12

01-23-2011, 08:50 AM

1.23.2011
ice time

None. Rink had a figure skating tournament there. Will resume skating Tuesday at the pick-up session.

1.23.2011
Show and Go Training
Phase 1

Foam rolling

Mobility warm-up
15 yards backpedal
15 yards side shuffle w/overhead reach/side
15 yards high knees
15 yards carioca

Heidens
5/side
5/side
5/side
5/side

Falling starts
20 yards from right leg
20 yards from left leg
20 yards from right leg
20 yards from left leg
20 yards from right leg
20 yards from left leg
20 yards from right leg
20 yards from left leg
20 yards from right leg
20 yards from left leg
20 yards from right leg
20 yards from left leg

I slept in a little bit and decided to do this as soon as I woke up. I went outside in about 15 degree weather and snow all over the place and did it in my backyard. Didn't feel too cold outside and I felt good running these sprints. Also, I'm looking into signing up for the power skating camp that thrillin19 suggested.

thrillin19

01-23-2011, 09:23 AM

I looked into the power skating camps that you spoke of and Robby Glantz has one near here in April for only $159. I am going to sign up for that ASAP!

Thanks for the suggestion man. I think this would really help me out a lot.

Hey no problem it definetely will. Its like my current skating coach says " Practice makes perfect right? No practice makes permanent" If you can learn to skate with the proper form when your starting out while training all the right muscles you'll be all set.

Skating is such an important part of hockey, there is a rookie on the carolina hurricanes right now named Jeff Skinner, hes 18 but when he was 15 he was like the top figure skater in the country, gave that stuff up and picked up a stick and now hes a pro. crazy stuff.

Highstick12

01-23-2011, 03:45 PM

Hey no problem it definetely will. Its like my current skating coach says " Practice makes perfect right? No practice makes permanent" If you can learn to skate with the proper form when your starting out while training all the right muscles you'll be all set.

Skating is such an important part of hockey, there is a rookie on the carolina hurricanes right now named Jeff Skinner, hes 18 but when he was 15 he was like the top figure skater in the country, gave that stuff up and picked up a stick and now hes a pro. crazy stuff.
Yep that's what everyone keeps telling me. Skate. Skate. Skate. Skate. So I'm trying to go 4x a week and get as much ice time as I can.

Crazy story about Skinner. Kind of reminds me of those two kids from the Mighty Ducks movies that were figure skaters turned hockey players haha.

thrillin19

01-23-2011, 04:14 PM

Yep that's what everyone keeps telling me. Skate. Skate. Skate. Skate. So I'm trying to go 4x a week and get as much ice time as I can.

Crazy story about Skinner. Kind of reminds me of those two kids from the Mighty Ducks movies that were figure skaters turned hockey players haha.

haha gota love the mighty ducks, thats why i started playing. parents got me that movie and after that its all i wanted to do. Also with your lifting mix in some quick feet type stuff, i use the plyometrics ladder, a lot of skating requires fast twitch muscles.

Highstick12

01-23-2011, 05:22 PM

thrillin19

01-23-2011, 06:59 PM

lol mighty ducks was a classic trilogy. I'm surprised they haven't made a new one. Slap Shot is another awesome movie. The Hanson's are awesome.

i'll look into buying a plyo ladder. thanks for the tip. you have been very helpful.

should I buy a 15 or 30 food agility ladder? amazon has 30 ft. ones for $34.99.

I dont think the length matters too much as once u go through it u can just quickly break down into a stop and then fire back thru it the other direction. Id go with whatever is cheaper. You should watch Mystery Alaska.. another great hockey movie.

BobisMighty

01-24-2011, 08:42 AM

your routine looks pretty solid. subbed.

Highstick12

01-24-2011, 05:33 PM

I dont think the length matters too much as once u go through it u can just quickly break down into a stop and then fire back thru it the other direction. Id go with whatever is cheaper. You should watch Mystery Alaska.. another great hockey movie.

Yeah I heard about Mystery Alaska. I'll definitely check it out.

I found a website that has hockey drills specifically for the agility ladder. I'm gonna go with a 30" one. Hopefully that will suffice.

your routine looks pretty solid. subbed.

thanks bud. welcome!

Cgilles1

01-24-2011, 05:37 PM

Love hockey...been playing for ten years. Best way to increase speed is to skate with a weight vest on. Update how your skilss (slapshot, breakaway ability, backhand) are coming as well.

Highstick12

01-24-2011, 05:44 PM

1.24.2011
ice time

None. Will resume skating Tuesday at the pick-up session.

1.24.2011
Show and Go Training
Phase 1

Foam rolling
10 minutes of stretching

A1. Alternating flat dumbbell bench press
45's x 10/side
65's x 5/side
65's x 5/side
65's x 5/side
75's x 5/side

A2. Shoulder width chin-ups
BW x 5
BW + 25 x 5
BW + 25 x 5
BW + 25 x 5
BW + 25 x 5

B1. Feet elevated push-ups
10
10
10

B2. Seated cable row - pronated grip
165 x 10
187.5 x 10
187.5 x 10

C1. Dumbbell hammer curls
35's x 8/side
45's x 8/side
50's x 8/side

C2. Bent over trap raise
10 lb. plate in each hand x 10
10 lb. plate in each hand x 10
10 lb. plate in each hand x 10

D1. Ab bar roll-out
8
8
8

D2. Walking spider-man with overhead reach
5/side
5/side
5/side

Great workout. Everything felt good. The 75's on the db bench went surprisingly well. I'm gonna try the 80's next week. Really digging this program and happy I'm doing it again.

Highstick12

01-24-2011, 05:49 PM

Love hockey...been playing for ten years. Best way to increase speed is to skate with a weight vest on. Update how your skilss (slapshot, breakaway ability, backhand) are coming as well.

Nice! Welcome to the journal. Hockey is a great sport. Takes a tremendous amount of skill as I'm learning haha.

Hmm. Looking into a weighted vest might be a good idea. I go to the open skate sessions on Wednesday and Friday so wearing one would help a lot during those sessions. Thanks for the tip.

For the most part, I've just really been working on extremely basic stuff. Skating the circle, dribbling the puck, basic shooting, etc, but I took a couple slapshots last week. They didn't lift off the ground lol. My friend was telling me that I wasn't rotating my hips and instead I was just swinging at it, so I gotta remember to rotate my hips more.

My breakaway ability isn't that bad I don't think. I have a decent wrist shot I think. A lot of power behind it, but just locating it is something I need to learn. I was able to score a couple times on the goalie in the breakaway scenario a couple weeks ago. Last week I hit him in the mask once and he saved the rest of my shots.

The backhand is coming along decently. I was working on flipping the puck near the net after receiving a pass and deflecting it up in the air and in with the backhand.

Cgilles1

01-24-2011, 06:37 PM

sohard88

01-24-2011, 06:38 PM

Do you practice at home, or just at the rink? Because you can get a big skill pad and practice doing toe drags and other moves as fast as you can.

Highstick12

01-24-2011, 06:48 PM

Just at the rink.

What's a skill pad?

Highstick12

01-24-2011, 06:50 PM

Nothing sweeter than scoring a sick breakaway goal or watching a perfect slap shot fly 90 MPH. You'll get better naturally the more you skate. All hockey skills depend on skating, like power and accuracy behind your shot. You sound pretty motivated so keep it up and you'll continue making great progress
Can't wait to get that feeling lol.

I'm just trying to skate at every opportunity I can get. Great skating makes a great hockey player.

Thanks man.

sohard88

01-24-2011, 07:24 PM

Just at the rink.

What's a skill pad?
its for shooting off of and stickhadeling if you get a large one, its supposed to feel like shooting off ice. I bought mine but I think many people just buy Plexiglass from home depot.

here's a guy using one, I like his vids.

TQe8UUIICqw

Highstick12

01-24-2011, 07:44 PM

Looks pretty neat. I may look into this in the future.

BobisMighty

01-24-2011, 08:54 PM

1.24.2011
ice time

None. Will resume skating Tuesday at the pick-up session.

1.24.2011
Show and Go Training
Phase 1

Solid workout here!

thrillin19

01-24-2011, 09:00 PM

I think the skill pads are kind of a rip off. I currently have virtual ice in my basement ( wicked expensive) so i can actually skate and shoot down there which is cool. But before I had the virtual ice I just taped some counter top to the floor to shoot off of it worked great. Also with slapshots and really any shot concentrate on shifting your weight from your back foot to your front foot to increase power and this should help you lift the puck. You can try dropping your bottom hand lower on the stick as well as long as it is still in a comfortable position.

Highstick12

01-25-2011, 07:02 PM

Solid workout here!

Thanks bud!

I think the skill pads are kind of a rip off. I currently have virtual ice in my basement ( wicked expensive) so i can actually skate and shoot down there which is cool. But before I had the virtual ice I just taped some counter top to the floor to shoot off of it worked great. Also with slapshots and really any shot concentrate on shifting your weight from your back foot to your front foot to increase power and this should help you lift the puck. You can try dropping your bottom hand lower on the stick as well as long as it is still in a comfortable position.

virtual ice? just saw a video on youtube of it. stuff looks crazy.

thanks for the tip on the slapshots. i just have to keep invisioning swinging a baseball bat in terms of the weight transfer

Highstick12

01-25-2011, 07:09 PM

1.25.2011
ice time

None. I overslept. I was pissed at myself all day for not going. I was able to do some things that I needed to get done though.

Tomorrow will just be an open skate session, but I will bring my stick just in case there's no one out so I can shoot, pass, dribble the puck, etc.

1.25.2011
Show and Go Training
Phase 1

Foam rolling
10 minutes of stretching

A1. Slightly elevated deadlifts
135 x 10
245 x 5
275 x 5
275 x 5
245 x 5

A2. Wall ankle mobs
8/side
8/side
8/side

B1. Walking dumbbell lunges
40's x 6/side
40's x 6/side
40's x 6/side

B2. Quadruped chin tucks
5
5
5

C1. Side bridge wall slides
10/side
10/side
10/side

C2. Glute ham raises
BW x 6
BW x 6
BW x 6

D1. Stability ball abductor stretch on wall
30 seconds
30 seconds

D2. Kneeling heel-to-butt stretch
30 seconds
30 seconds

Another solid session. I flew through this in under 45 minutes. Still mad I didn't go to the hockey session, but I will not miss the rest of the week.

scott_donald

01-26-2011, 02:44 AM

haha slept in... i just did that myself...

oh well have to fit my running in between coaching sessions!!!

solid session there with the weights... what are your main areas of focus??

Highstick12

01-26-2011, 05:40 AM

haha slept in... i just did that myself...

oh well have to fit my running in between coaching sessions!!!

solid session there with the weights... what are your main areas of focus??

Lol I slept in so much yesterday that I missed half the day.

Thanks man. I'm working on flexibility as well as trying to gain as much explosiveness and power as I can. I'm a bit limited in lifting heavily with deadlifts because I have aortic stenosis in my heart and my doctor doesn't want me pulling from the ground which is why I tend to steer away from Olympic lifts. This program by Eric Cressey that im doing now seems perfect for my goals.

Oh and lol running in between coaching sessions must be a pain. No breaks for you! Some days we all just need that little bit of extra sleep though.

Highstick12

01-26-2011, 01:14 PM

scott_donald

01-27-2011, 01:48 AM

awesome stuff...

admiring all the effort to improve in the skating...

Highstick12

01-27-2011, 07:32 AM

awesome stuff...

admiring all the effort to improve in the skating...

Thanks a lot. I just really enjoy skating and hockey almost as much as I do weightlifting.

BobisMighty

01-27-2011, 10:30 AM

thrillin19

01-27-2011, 05:02 PM

1.26.2011
ice time

Spent 1.5 hours on the ice skating around with no stick. Just working on my stopping, balance, turning, 360's, skating the faceoff circles, crossovers, etc. Really starting to feel comfortable. I then grabbed my stick for the last 10-15 minutes or so and practiced controlling the puck the length of the ice dribbling it, toe dragging, and passing along the walls to myself. I then took some wrist shots and one slap shot. Tomorrow I'm gonna try and get into the hockey drills that the guys do at the pick up sessions and maybe a 1/2 rink game.

1.26.2011
Show and Go Training
Phase 1

10 minutes of stretching

Mobility warm-up
15 yard side shuffle with overhead reach - left side
15 yard side shuffle with overhead reach - right side
15 yard backpedal
15 yard carioca

15 yard side shuffle to 15 yard sprint - off left foot
15 yard side shuffle to 15 yard sprint - off left foot
15 yard side shuffle to 15 yard sprint - off left foot
15 yard side shuffle to 15 yard sprint - off left foot
15 yard side shuffle to 15 yard sprint - off right foot
15 yard side shuffle to 15 yard sprint - off right foot
15 yard side shuffle to 15 yard sprint - off right foot
15 yard side shuffle to 15 yard sprint - off right foot

50 yard build up
50 yard build up
50 yard build up
50 yard build up
50 yard build up
50 yard build up
50 yard build up
50 yard build up

30 minutes on the exercise bike on level 1

Great workout today. Tomorrow ill be weightlifting. Skating felt great and the sprints were fun as well. Can't wait for hockey tomorrow and more lifting.

thats some great off ice stuff there. when you do things like cariaca and switching fro ma side shuffle to a spring make sure you really explosively drive your knee across your body, its really good to help with your cross overs. Also I have always been told that 15 yard shuttles are probably the best conditioning for hockey, once again using the knee drive to have an explosive transition and the fast pace is like that of a shift. I came up with a cool thing I like to do on the bike if you want to try it. I simulate a game, so ride for 20 minutes at a decent warm up type rate. do this for three minutes, then for the next 45 seconds go all out (45 seconds length of a shift) then the next three minutes back to warm up pace( liek being on the bench while other lines are out) its good for your legs and lungs and in my opinion funner than sprints. after 20 minutes i take a 10 minute break then go back and to the 2nd and 3rd periods.

Highstick12

01-28-2011, 12:20 PM

Solid workout. Nice blend of mobility and speed work.

Thanks man it sure was hahha

thats some great off ice stuff there. when you do things like cariaca and switching fro ma side shuffle to a spring make sure you really explosively drive your knee across your body, its really good to help with your cross overs. Also I have always been told that 15 yard shuttles are probably the best conditioning for hockey, once again using the knee drive to have an explosive transition and the fast pace is like that of a shift. I came up with a cool thing I like to do on the bike if you want to try it. I simulate a game, so ride for 20 minutes at a decent warm up type rate. do this for three minutes, then for the next 45 seconds go all out (45 seconds length of a shift) then the next three minutes back to warm up pace( liek being on the bench while other lines are out) its good for your legs and lungs and in my opinion funner than sprints. after 20 minutes i take a 10 minute break then go back and to the 2nd and 3rd periods.

Thanks. I always try to explode with every exercise.

Cool idea about the biking. I may give that a try tomorrow. It sounds like it'll be fun, yet challenging.

Highstick12

01-28-2011, 12:27 PM

1.28.2011
ice time

Was on the ice for around 1.5 hours. For 45 minutes or so I was just skating working on my speed and stopping. I skated the faceoff circle a couple of times to work on my crossovers. After that I worked on my passing with a friend of mine, controlling the puck for the entire length of the ice, wrist shots, slap shots, and backhands. Was a really productive and fun day on the ice.

1.28.2011
weightlifting

1.5 mile walk to the ice rink

Front squat
115 x 5
145 x 5
175 x 5
205 x 5
235 x 5

Flat barbell bench press
45 x 10
95 x 5
105 x 5
125 x 5
145 x 5
165 x 5

Barbell row
95 x 5
115 x 5
145 x 5
165 x 5
190 x 5

Weighted hyper extensions
BW + 25 lbs. x 10
BW + 25 lbs. x 10

Supersetted with...

Weighted Sit-ups
BW + 45 lbs. x 10
BW + 45 lbs. x 10
BW + 45 lbs. x 10
BW + 45 lbs. x 10

I took yesterday off completely. I was sore and tired and needed it. I decided to go back to the Starr/Madcows 5x5. I've had success with it in the past so I decided to do it again. I will throw in single leg work on the 2nd workout though. Great workout today. Tomorrow I will try the exercise bike hockey game simulation that thrillin19 posted a couple of posts up.

thrillin19

01-28-2011, 05:49 PM

1.28.2011
ice time

Tomorrow I will try the exercise bike hockey game simulation that thrillin19 posted a couple of posts up.

toughest part in my opinion is actually how sore your ass gets onthe bike seat in my opinion haha. it was really hard the first time i did it but the more often I did it the easier it gets, i do it twice a week now, the 3rd period ends up being easier than the 1st because your body is warmed up properly

Highstick12

01-28-2011, 07:45 PM

toughest part in my opinion is actually how sore your ass gets onthe bike seat in my opinion haha. it was really hard the first time i did it but the more often I did it the easier it gets, i do it twice a week now, the 3rd period ends up being easier than the 1st because your body is warmed up properly

Yeah I normally do my HIIT on the bike and at the end my ass is not enjoying it.

Highstick12

01-29-2011, 12:39 PM

1.29.2011
ice time

None.

1.29.2011
cardio

Foam rolling

Simulated hockey game on exercise bike inspired by thrillin19

1st period

45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3

--10 second water break--

2nd period

45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3

--10 second water break--

3rd period

45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3
3 minutes steady pedaling @ level 3
45 second sprint @ level 3

1.29.2011
weightlifting

None. Lifting 3x a week. Friday, Sunday, and Tuesday.

Wow. What a day of cardio. 60 minutes of nearly non-stop pedaling. Can't wait to lift tomorrow though. I hate days not lifting. haha

Highstick12

01-30-2011, 08:50 AM

1.30.2011
ice time

None.

1.30.2011
cardio

None.

1.30.2011
weightlifting

Foam rolling
10 minutes of stretching

Front squat
45 x 10
115 x 5
145 x 5
175 x 5
175 x 5

Incline barbell bench press
45 x 20
70 x 5
85 x 5
100 x 5
115 x 5

Deadlift
135 x 5
165 x 5
205 x 5
235 x 5
265 x 5

Dumbbell bulgarian split squat
40's x 5
40's x 5
40's x 5

Supersetted with . . .

Wide grip pull-ups
BW x 10
BW x 10
BW x 10

Weighted sit-ups
BW + 45 lbs. x 12
BW + 45 lbs. x 12
BW + 45 lbs. x 12

Wide grip pull-ups
BW x 10

Great workout. Woke up early today and knocked it out. Incline bench felt very light. Tomorrow will be a cardio day, probably sprints, followed by weightlifting Tuesday (with hockey). Can't wait. Gotta do homework the next two days too.

thrillin19

01-30-2011, 06:02 PM

how did u like the bike thing? i usually have to increase the intensity level of the bike during the sprints otherwise my legs end up moving too fast

Highstick12

01-30-2011, 06:26 PM

It was fun. You're right though. The first period was the worst. Time flew by once I hit about 10 minutes or so. Yeah I was noticing that my feet were going to fast for the machine lol. I'm gonna do the sprints @ level 10 next time. Probably tomorrow.

Highstick12

02-03-2011, 08:24 AM

2.1.2011
ice time

None.

2.1.2011
cardio

None.

2.1.2011
weightlifting

Warm-Ups Included

Flat Barbell Bench Press
45 x 15, 135 x 10, 155 x 6, 6 :mad:

Incline Dumbbell Bench Press
40's x 10, 50's x 8, 9

Dips
BW x 10, BW + 25 lbs. x 10, 10

Seated Dumbbell Shoulder Press
35's x 10, 40's x 10, 45's x 8

Dumbbell Side Laterals
25's x 10, 35's x 8, 9

Dumbbell Shrugs
100's x 10, 10

Barbell Shrugs
135 x 10, 225 x 10, 275 x 7, 225 x 10

Decline Sit-Ups
BW + 45 lbs. x 12, 12, 12

Hanging Leg Raises
BW x 12, 12, 12

Thoughts
Wow. I have been on low rep workouts for awhile now and this workout BURNED. My bench was really low today, but I think it's because I benched 3x in the past week. Everything else felt good. Really fun start. Did the shrugs today because I did pull ups and deadlifts on Sunday.

Highstick12

02-03-2011, 08:27 AM

2.2.2011
ice time

1.5 hours working on ice skating. Worked on my stopping and did many laps working on my speed and balance as well. Spent 15-20 minutes or so at the end with a stick and a puck working on puck handling and passing/shooting.

2.2.2011
cardio

All done on exercise bike.

15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5

Total time: 15 minutes

2.2.2011
weightlifting

None. Back to 5x5 tomorrow.

Fun day of cardio. Woke up early to get ready to go to the ice rink and skate. My skating has gotten a lot better and my dad, whom used to play hockey, noticed a big difference. The HIIT was fun today was well. I enjoy the bike. I really miss lifting everyday though, haha. Can't wait to lift tomorrow. Back on the 5x5! ZIP!!!!!!!

scott_donald

02-03-2011, 10:58 AM

haha.... wish i had your drive for weights - looking forward to weekend off weights this weekend!!!

Highstick12

02-03-2011, 01:25 PM

haha.... wish i had your drive for weights - looking forward to weekend off weights this weekend!!!
haha man i love lifting. without it who knows where I'd be?

are you skiing this weekend?

Highstick12

02-03-2011, 01:31 PM

2.3.2011
ice time

None. Skating tomorrow though.

2.3.2011
cardio

None.

2.3.2011
weightlifting

Foam rolling
10 minutes of stretching

Front squat
45 x 10
115 x 5
145 x 5
175 x 5
205 x 5
245 x 3
175 x 8

Flat barbell bench press
45 x 10
95 x 5
105 x 5
125 x 5
145 x 5
170 x 3
125 x 8

Barbell row
95 x 5
115 x 5
145 x 5
165 x 5
195 x 3
145 x 8

Weighted Dips
BW + 25 lbs. x 8
BW + 25 lbs. x 8
BW + 25 lbs. x 8

Barbell curl
45 x 8
75 x 8
75 x 7
75 x 6

Overhead dumbbell triceps extension
45 x 8
55 x 8
60 x 8
60 x 8

Standing torso twist
BW + 35 lbs. x 10
BW + 35 lbs. x 10
BW + 35 lbs. x 10

Such a fun workout. I dropped the 205 on the front squats when racking it at the end of my set. It landed on my right forearm and I'm lucky no damage was done. Just a little soreness. I'm surprised it didn't break my arm. I picked the bar up and continued my workout though haha. Tomorrow will be ice skating plus some cardio. Lifting again Saturday.

scott_donald

02-03-2011, 01:47 PM

haha man i love lifting. without it who knows where I'd be?

are you skiing this weekend?

forecast is poop

over 100mph winds for next couple days... so nope working sat... relaxing sunday!!!

Highstick12

02-03-2011, 03:29 PM

forecast is poop

over 100mph winds for next couple days... so nope working sat... relaxing sunday!!!

Geez. Wouldn't skiing with 100 mph winds make it more fun? Haha. Enjoy the weekend man.

Highstick12

02-04-2011, 12:49 PM

2.4.2011
ice time

Was on the ice for 1.5 hours. The net was out there too. Me and a friend practiced going 1-on-1 against each other. I felt pretty good. My stopping was great today for some reason. My skating was pretty good as well. I was turning, stopping, skating backwards, etc. very easily. I took slap shots, wrist shots, passed the puck, and did some other stuff. Great time.

2.4.2011
cardio

1.5 mile walk to the ice rink
15 minutes of steady state cardio on exercise bike

2.4.2011
weightlifting

10 minutes of stretching

Today was supposed to be an off day from the weights, but I took my iPod Touch up there and had my friend take a video of me doing some compound lifts. (Back Squat, Front Squat, Barbell Row, Sumo Deadlift, Chin Up, Bench Press, Overhead Press) so I could upload them at home and watch to see if my form is off on any lifts. Just used a really light weight for all the lifts.

Tonight I have hockey tickets to an AHL game. About the 10th time going this year. Can't wait. Tomorrow will be weightlifting. Hopefully I can get a good night of sleep tonight as last night I was tossing and turning the whole night.

scott_donald

02-04-2011, 12:57 PM

how was the form???

Highstick12

02-04-2011, 01:01 PM

It was good. I just noticed I need to adjust a little more on the sumo deadlifts. I wasn't using my hammies enough. Looked more like a SLDL with my legs split lol

thrillin19

02-04-2011, 05:27 PM

[color=navy][size=5][b]2.3.2011

Such a fun workout. I dropped the 205 on the front squats when racking it at the end of my set. It landed on my right forearm and I'm lucky no damage was done. Just a little soreness. I'm surprised it didn't break my arm. I picked the bar up and continued my workout though haha. Tomorrow will be ice skating plus some cardio. Lifting again Saturday.

rough. i hate front squats, im not a fan of either of the grips, the only time i really do them is when i do hang clean to front squat to push jerk with light weight

Highstick12

02-04-2011, 07:42 PM

rough. i hate front squats, im not a fan of either of the grips, the only time i really do them is when i do hang clean to front squat to push jerk with light weight
I really love front squats. I was just greatful that the one time the bar did slip that it didn't destroy my arm haha.

I hate the cross arm grip. The clean grip felt weird when I first started doing them, but they have come to feel normal now.

Highstick12

02-06-2011, 08:54 AM

2.6.2011
ice time

None. Back on the ice in full gear for pick up sticks on Tuesday.

2.6.2011
cardio

10 minutes of basketball

2.6.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 5
185 x 5
225 x 5 (working set)
225 x 5 (working set)
225 x 5 (working set)
135 x 5
135 x 5

Flat barbell bench press
45 x 15
115 x 8
135 x 3
165 x 5 (working set)
165 x 5 (working set)
165 x 5 (working set)

Chin up
BW x 13 (working set)
BW x 11 (working set)
BW x 8 (working set)

Nutrition
P/C/F
190/350/60

All in all it was a great workout. I really focused on my form on the squat. I wanted to get as low as I could and break past parallel so I lowered the weight to 225 for my working sets. I tried the new technique for benching as well and it made a heck of a difference. I feel a lot less strain on my shoulders when doing it and that is a plus!

Gonna feast today on chicken and maybe even some pizza! I'm gonna try and watch some hockey then of course the Super Bowl. I took yesterday off completely to do homework for my classes. Took a long time. Also, I have hired the help of 3DMuscleJourney which will be handling my workouts for the next 12 weeks. They have been very nice and very helpful thus far.

Quelly

02-06-2011, 04:30 PM

2.6.2011
ice time

None. Back on the ice in full gear for pick up sticks on Tuesday.

2.6.2011
cardio

10 minutes of basketball

2.6.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 5
185 x 5
225 x 5 (working set)
225 x 5 (working set)
225 x 5 (working set)
135 x 5
135 x 5

Flat barbell bench press
45 x 15
115 x 8
135 x 3
165 x 5 (working set)
165 x 5 (working set)
165 x 5 (working set)

Chin up
BW x 13 (working set)
BW x 11 (working set)
BW x 8 (working set)

All in all it was a great workout. I really focused on my form on the squat. I wanted to get as low as I could and break past parallel so I lowered the weight to 225 for my working sets. I tried the new technique for benching as well and it made a heck of a difference. I feel a lot less strain on my shoulders when doing it and that is a plus!

Gonna feast today on chicken and maybe even some pizza! I'm gonna try and watch some hockey then of course the Super Bowl. I took yesterday off completely to do homework for my classes. Took a long time. Also, I have hired the help of 3DMuscleJourney which will be handling my workouts for the next 12 weeks. They have been very nice and very helpful thus far.

Oh hai

found ya!

Highstick12

02-06-2011, 08:05 PM

Oh hai

found ya!

Haha. Was it like Where's Waldo?

Quelly

02-06-2011, 08:38 PM

Haha. Was it like Where's Waldo?

I think you can squat more than waldo

Highstick12

02-06-2011, 09:17 PM

I think you can squat more than waldo

I'd hope so. From what I recall, he's a pixelated twig. Lol

Highstick12

02-07-2011, 12:44 PM

2.7.2011
ice time

None. Back on the ice in full gear for pick up sticks on Tuesday.

2.7.2011
cardio

Foam rolling

Simulated hockey game on exercise bike inspired by thrillin19

1st period

45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8

--10 second water break--

2nd period

45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8

--10 second water break--

3rd period

45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8
3 minutes steady pedaling @ level 3
45 second sprint @ level 8

Total time: 60 minutes

2.7.2011
weightlifting

None.

2.7.2011
nutrition

P/C/F
190/350/60

Wow. My legs were killing during the first period of the workout. I should've stretched them more. They felt good towards the end of the first period though and were good the rest of the way out. Tomorrow will be a weightlifting day. Can't wait! Hate days off lifting. Hate them. Hate them. Hate them.

Quelly

02-07-2011, 04:10 PM

I'd hope so. From what I recall, he's a pixelated twig. Lol

But he also inspired the wardrobe of flavor flav....so its not a completely unfavorable comparison

Highstick12

02-07-2011, 04:54 PM

But he also inspired the wardrobe of flavor flav....so its not a completely unfavorable comparison
don't you mean unFLAVORable comparison?

Quelly

02-07-2011, 05:43 PM

don't you mean unFLAVORable comparison?

touche, touche, well played good sir

Highstick12

02-07-2011, 06:01 PM

touche, touche, well played good sir
heh...

I remember at the gym a couple months ago some guy had on a red striped shirt and a winter hat with the ball at the top and I said to my buddy as soon as we got in the gym "where's waldo?" both of us started cracking up.

scott_donald

02-08-2011, 12:56 AM

todays weights better be good with that anticipation!!!

Highstick12

02-08-2011, 08:24 AM

todays weights better be good with that anticipation!!!
Oh it will be!

I'm just mad that I'm going to miss hockey because I'm waiting for the dryer repair man to get here and even though I picked the 8-11 AM maintenance time, they called and said they are coming anytime from 12-3 PM. Makes no sense.

Highstick12

02-08-2011, 12:34 PM

2.8.2011
ice time

None. Very mad about missing the pick up sticks hockey session because I had to wait at home for the dryer repair man to get here. I'll be skating tomorrow though.

2.8.2011
cardio

1.5 mile walk home

2.8.2011
weightlifting

Foam rolling
10 minutes of stretching

Front squats
45 x 10
135 x 3
185 x 3
205 x 5 (working set)
205 x 5 (working set)
205 x 5 (working set)

Standing barbell overhead press
45 x 10
65 x 5
95 x 5
115 x 5 (working set)
105 x 5 (working set)
105 x 5 (working set)

Sumo deadlift
135 x 8
185 x 5
225 x 3
275 x 5 (working set)

2.8.2011
nutrition

P/C/F
190/350/60

Brutal, but great workout. I really worked on my form on all the lifts especially the sumo deadlift because I am relatively new to the sumo lift as I normally do conventional ones. Fun workout though. Tomorrow will be skating and that's it. Lifting resumes Thursday with a hockey session of pick up sticks, too!

scott_donald

02-08-2011, 12:48 PM

looking nice and strong there with the FS...

Highstick12

02-08-2011, 12:54 PM

thanks

my right hand is still dead from dropping the bar on it last week lol.

Cgilles1

02-08-2011, 01:03 PM

I got a game tonight and it reminded me of your log. Keep up the good work and progress will naturally follow. You're trying to master on of the toughest sports known to man so gjdm.

Highstick12

02-08-2011, 02:20 PM

I got a game tonight and it reminded me of your log. Keep up the good work and progress will naturally follow. You're trying to master on of the toughest sports known to man so gjdm.
Thanks man, I appreciate it. Hockey is so much fun and so much work. I enjoy a challenge!

sohard88

02-08-2011, 05:51 PM

wow strong standing overhead press, I got to work on my shoulder strength.

Highstick12

02-08-2011, 05:57 PM

wow strong standing overhead press, I got to work on my shoulder strength.
Thanks man. Overhead press is one of my lifts that actually makes fast progress.

thrillin19

02-08-2011, 07:57 PM

nice to see you like my bike exercise. today i did dead lift to hang clean to front squat to push jerk (light weight obviously) and then the bike cycle and i am feeling it now haha

Highstick12

02-08-2011, 08:26 PM

nice to see you like my bike exercise. today i did dead lift to hang clean to front squat to push jerk (light weight obviously) and then the bike cycle and i am feeling it now haha

Lol your lower body must be fried! You were right about the first period being the worst on the bike and also about the butt getting sore. I find myself squirming in the seat at about the 35 or so minute mark on haha.

sohard88

02-08-2011, 09:07 PM

nice to see you like my bike exercise. today i did dead lift to hang clean to front squat to push jerk (light weight obviously) and then the bike cycle and i am feeling it now haha

It would be cool to see you do a log too, we could learn so much. I'm trying to get a bike in my garage so I can do it while I watch hockey games. I get bored doing cardio at the gym.

Quelly

02-09-2011, 12:08 AM

http://forum.bodybuilding.com/showthread.php?t=131465713

Highstick12

02-09-2011, 08:23 AM

http://forum.bodybuilding.com/showthread.php?t=131465713
Done!

DREhova 87

02-09-2011, 08:29 AM

Seen u post in the 3DMJ section. So are u bulking right now?

Highstick12

02-09-2011, 10:47 AM

Seen u post in the 3DMJ section. So are u bulking right now?
Yep. Slowly. Very slowly lol. Aiming for 1-2/lbs. per week.

thrillin19

02-09-2011, 10:59 AM

It would be cool to see you do a log too, we could learn so much. I'm trying to get a bike in my garage so I can do it while I watch hockey games. I get bored doing cardio at the gym.

yeah ill definetly start a log. are you taking any pre workout supps? i recently started taking 1.M.R. and i love it and it really gives me the energy to bypass the boredom of riding the bike, but i also have a video ipod so i usually watch some cool hockey videos too which helps haha

Highstick12

02-09-2011, 11:00 AM

2.9.2011
hockey

Finally after five days I was back on the ice! Spent about 1.5 hours working on handling the puck around 15 or so cones. We did figure-8's with the puck and ran a couple different courses on the cones working on the edges of our skates. Was a real challenge, but great fun. Took some slapshots, backhanders, wrist shots, and flipped the puck some as well. I did better on the cones then I thought I would. My stopping has come a lone way, too.

2.9.2011
cardio

None, besides skating.

2.9.2011
weightlifting

None.

2.9.2011
nutrition

P/C/F
190/350/60

No lifting or cardio today, just the hockey session. Lifting tomorrow though and a pick up sticks hockey session!

Highstick12

02-09-2011, 11:01 AM

yeah ill definetly start a log. are you taking any pre workout supps? i recently started taking 1.M.R. and i love it and it really gives me the energy to bypass the boredom of riding the bike, but i also have a video ipod so i usually watch some cool hockey videos too which helps haha
Wow. I am an idiot. I was bored riding the bike as well, but just listened to podcasts. I just realized that I have an iPod Touch that I could watch video on. Man I am stupid. Link us to your log when you start one!

sohard88

02-09-2011, 11:18 AM

yeah ill definetly start a log. are you taking any pre workout supps? i recently started taking 1.M.R. and i love it and it really gives me the energy to bypass the boredom of riding the bike, but i also have a video ipod so i usually watch some cool hockey videos too which helps haha

great, no no sups I was taking a cheap creatine mono a month ago but I didn't notice any help from it. When I first took creatine I really did notice a big difference in strength though. Might try a better product later.

thrillin19

02-09-2011, 11:35 AM

great, no no sups I was taking a cheap creatine mono a month ago but I didn't notice any help from it. When I first took creatine I really did notice a big difference in strength though. Might try a better product later.

Yeah the first summer I took a supplement I took N.O. explode and my weight jumped from 175 to 200. I was always a lanky kid but that really helped me put on muscle. I just started my log with some background info, I will post my first lift a little later after i work out.

Highstick12

02-10-2011, 12:19 PM

2.10.2011
hockey

1.5 hours on the ice in full gear. Spent some time shooting, passing, receiving passes and then shooting, breakaways, and more. I felt really comfortable out there. I did pretty good receiving the passes while on the move.

2.10.2011
cardio

None, besides skating.

2.10.2011
weightlifting

Foam rolling

Back squats
135 x 8
185 x 5
230 x 5 (working set)
230 x 5 (working set)
230 x 5 (working set)

Flat barbell bench press
45 x 10
95 x 10
135 x 8
155 x 3
170 x 3 (working set)
170 x 5 (working set)
170 x 4 (help with the last rep) (working set)

Barbell row
45 x 10
135 x 5
155 x 5
185 x 5 (working set)
185 x 5 (working set)
185 x 5 (working set)

2.10.2011
nutrition

P/C/F
190/350/60

I am POOPED! I went right from the rink to the gym. I was dead tired after the hockey session, but my lifts were good. Tomorrow is just a skating day.

BobisMighty

02-10-2011, 12:40 PM

Highstick12

02-10-2011, 05:22 PM

nice solid workout.
Thanks a lot man!

scott_donald

02-11-2011, 03:07 AM

nice lifting...

when doing the ice work do you have friends or what with you???

Highstick12

02-11-2011, 03:29 AM

nice lifting...

when doing the ice work do you have friends or what with you???

Thanks!

On Wed and Fri it's just an open skate but no other people show up lol so im out there by myself with my friend that runs the place and we do drills and what not.

Tuesday and thurs is pick up sticks which about twelve guys show up for. It's full gear. Some people play a half ice game because we only have one goalie then on the other half of the ice we work on different skills.

scott_donald

02-11-2011, 03:35 AM

sweet so you certainly get good stuff out of it...

Highstick12

02-11-2011, 06:49 AM

Definitely. Especially the pick up sticks sessions.

Highstick12

02-11-2011, 02:49 PM

2.11.2011
hockey

1.5 hours on the ice working on skating, passing, slapshots, flipping the puck, 1-on-1, etc. There were just three people on the ice including me and my friend. We started off working on passes then worked onto 1-on-1 followed by some slapshots and wrist shots. Fun stuff.

cardio

None, besides skating.

weightlifting

None. Lifting tomorrow.

nutrition

P/C/F
190/350/60

I woke up really sore today. Luckily it was just a skating day. Tomorrow will be weightlifting and possibly some cardio. Zzzzzzip!

sohard88

02-11-2011, 03:34 PM

Nice, empty rink and your friend runs the place. Thats the perfect setup for you to get really good.

Highstick12

02-11-2011, 08:34 PM

Nice, empty rink and your friend runs the place. Thats the perfect setup for you to get really good.
Yeah it's perfect. He's just learning, too.

Highstick12

02-12-2011, 08:04 PM

2.12.2011
hockey

None. Resumes with pick-up sticks on Tuesday.

cardio

5 minutes of HIIT on exercise bike

weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 10
185 x 5
235 x 5 (working set)
235 x 5 (working set)
235 x 5 (working set)

Flat barbell bench press
45 x 15
95 x 10
135 x 5
155 x 1
165 x 5 (working set)
165 x 5 (working set)
165 x 5 (working set)

Chin up
BW x 15
BW x 11
BW x 10

Decline sit up
BW + 45 lbs. x 12
BW + 45 lbs. x 12
BW + 45 lbs. x 12

nutrition

P/C/F
190/350/60

Really fun workout. The squats felt extremely light and good. Tomorrow will probably be just a cardio day.

Highstick12

02-14-2011, 12:25 PM

2.14.2011
hockey

None. Resumes with pick-up sticks tomorrow.

cardio

None.

weightlifting

Foam rolling
10 minutes of stretching

Front squat
45 x 10
135 x 8
185 x 3
210 x 5 (working set)
210 x 5 (working set)
210 x 5 (working set)

Standing barbell overhead press
45 x 10
65 x 10
95 x 3
110 x 5 (working set)
110 x 5 (working set)
110 x 5 (working set)

Sumo deadlift
135 x 10
185 x 5
225 x 5
280 x 5 (working set)

Lateral pallof press
30 x 12
40 x 12
40 x 12

Vertical pallof press
30 x 12
50 x 12
70 x 12

nutrition

P/C/F
190/350/60

Really awesome workout! Tomorrow will be a day of hockey with lifting resuming on Wednesday.

BobisMighty

02-14-2011, 12:49 PM

great workouts. i like the way your program is set up.

Highstick12

02-14-2011, 04:59 PM

great workouts. i like the way your program is set up.
Thanks man I appreciate it. The guys at 3DMJ really know their stuff!

scott_donald

02-14-2011, 05:06 PM

glad stuff went well again for you today...

shoulders are getting some strength now...

Highstick12

02-14-2011, 05:22 PM

glad stuff went well again for you today...

shoulders are getting some strength now...
Thanks. Knock on wood but my old rotator cuff injury I had from baseball back when I was 18 has been gone for about a year now.

Quelly

02-14-2011, 05:30 PM

Thanks. Knock on wood but my old rotator cuff injury I had from baseball back when I was 18 has been gone for about a year now.

...do you do any prehab or maintenance work for you RCs?

Highstick12

02-14-2011, 05:49 PM

...do you do any prehab or maintenance work for you RCs?
Yeah. A lot of the stretches I do before I lift are towards prehab for rotator cuff.

Quelly

02-14-2011, 07:47 PM

Yeah. A lot of the stretches I do before I lift are towards prehab for rotator cuff.

good stuff, cool...

do you know what the specific injury to the rotator cuff was?

Highstick12

02-14-2011, 07:55 PM

good stuff, cool...

do you know what the specific injury to the rotator cuff was?
Not sure off hand lol. It was from pitching. The doc told me that when I throw that my arm dislocates from my shoulder and it puts a pounding on my rotator cuff. I went through 6 months of therapy then went back to practice and threw one curve ball and heard it pop again lol. Then I started taking lifting seriously a year after that and I've had less to zero pain ever since, knock on wood. I even played a season of rec. ball last year with no pain.

Quelly

02-14-2011, 08:21 PM

Not sure off hand lol. It was from pitching. The doc told me that when I throw that my arm dislocates from my shoulder and it puts a pounding on my rotator cuff. I went through 6 months of therapy then went back to practice and threw one curve ball and heard it pop again lol. Then I started taking lifting seriously a year after that and I've had less to zero pain ever since, knock on wood. I even played a season of rec. ball last year with no pain.

Okay cool, well if it ever flares up let me know

Highstick12

02-16-2011, 12:23 PM

Okay cool, well if it ever flares up let me know
Will do!

Highstick12

02-16-2011, 12:28 PM

2.16.2011
hockey

1.5 hours on the ice. I worked on my skating, stopping, puck handling, flipping the puck, slapshots, wrist shots, and more. Me and a buddy passed the puck around from short and long lengths. We worked on skating up and down the ice passing the puck. Tomorrow is a pick up sticks session.

cardio

None.

weightlifting

10 minutes of stretching

Back squat
135 x 10
185 x 5
225 x 3
240 x 5 (working set)
240 x 5 (working set)
240 x 5 (working set)

Flat barbell bench press
45 x 15
95 x 10
135 x 5
155 x 1
170 x 5 (working set)
170 x 5 (working set)
170 x 5 (working set)

Barbell row
45 x 10
135 x 5
190 x 5 (working set)
190 x 5 (working set)
190 x 5 (working set)

Lateral pallof press
40 x 12
30 x 12
30 x 12

Vertical pallof press
30 x 12
50 x 12
50 x 12

nutrition

P/C/F
190/350/60

What a day! Skating was a blast and my workout was awesome. Tonight I am making some t-bone steaks for dinner as well. Just an awesome day all around. Tomorrow is just a pick up sticks hockey session and a LOT of homework for college.

BobisMighty

02-16-2011, 12:56 PM

Highstick12

02-16-2011, 02:03 PM

nice workout. strong lifts!
Thanks man, I appreciate it!

Highstick12

02-17-2011, 11:07 AM

2.17.2011
hockey

1.5 hours on the ice in full gear. There was about 8 of us that showed up for the pick up sticks session. Worked on passing, skating, shooting, etc. We did some passing then shooting drills. After that we did 4 on 3 Powerplay type scenarios. I was on defense for the most part with some offense. Was really fun today.

cardio

None, besides hockey.

weightlifting

None. Next day of lifting is Saturday.

nutrition

P/C/F
190/350/60

Fun day of hockey. Tomorrow is just a skating session. Lifting on Saturday.

scott_donald

02-18-2011, 03:39 AM

some good heavy squats...

seems you certainly got a great ice session in...

Highstick12

02-18-2011, 08:23 AM

some good heavy squats...

seems you certainly got a great ice session in...
Thanks! Yeah yesterday was an awesome hockey day.

Highstick12

02-18-2011, 03:40 PM

2.18.2011
hockey

1.5 hours on the ice working on my skating. I worked on my slapshot, wrist shot, puck handling, lofting the puck into the air, then I did some cone drills. I laid out about 12 cones and did some stopping and circling around them. Also worked on my stopping today.

cardio

60 minutes of Yoga for Athletes
9 holes of Golf

weightlifting

None. Next day of lifting is Saturday.

nutrition

P/C/F
190/350/60

A non-stop day. I woke up and did the Yoga for Athletes DVD I bought awhile back for my iPod. It is really effective and helps with recovery and flexibility. It was tough, but also fun. Then I headed to the rink after lunch to skate for 1.5 hours. After that I played 9 holes of Golf. We planned on playing 18, but I couldn't stand the cold. I was shivering and I couldn't feel my hands after the first 9. Oh well lol. Tomorrow will be lifting. Can't wait!

thrillin19

02-18-2011, 05:17 PM

Highstick12

02-18-2011, 07:06 PM

haha yeah man yoga is tough. people thought i was joking when i admitted to going to a few classes but stuff is not easy and defenantly benefits hockey players. I totally need to work on my flexibility
Yoga is tough. It sure does help with flexibility though. It's amazing how good you feel when your done. Everything feels stretched out and ready to go.

scott_donald

02-19-2011, 04:57 AM

i would only do yoga to perve on the women there...

BobisMighty

02-19-2011, 09:06 AM

Yoga is tough. It sure does help with flexibility though. It's amazing how good you feel when your done. Everything feels stretched out and ready to go.

i've done yoga a few times. it feels great. i've always wanted to do the bikram yoga, which is where they turn the heat up extremely high while you do it.

thrillin19

02-19-2011, 10:20 AM

i would only do yoga to perve on the women there...

haha thats what most of the women assume i was there to do. got a lot of evil eyes

Highstick12

02-19-2011, 05:15 PM

i would only do yoga to perve on the women there...

lol my gym doesnt offer it so I do it at home with a DVD I have... but yeah women in their yoga pants are awesome. nice tight buttocks' ready to be stared at!

i've done yoga a few times. it feels great. i've always wanted to do the bikram yoga, which is where they turn the heat up extremely high while you do it.

hmm, never heard of that kind. sounds dangerous lol

haha thats what most of the women assume i was there to do. got a lot of evil eyes

lol they probably think ur staring at all their tight butts even though its probably true lol. i wouldn't pass up staring at a hot girls butt if its right in front of me

Highstick12

02-19-2011, 05:19 PM

2.19.2011
hockey

None till Tuesday.

cardio

None.

weightlifting

Foam rolling
10 minutes of stretching

Back squat
135 x 10
185 x 5
225 x 3
245 x 5 (working set)
245 x 5 (working set)
245 x 5 (working set)

Flat barbell bench press
45 x 15
95 x 10
135 x 5
155 x 1
175 x 5 (working set)
175 x 5 (working set)
175 x 5 (working set)

Chin up
BW x 14
BW x 10
BW x 10

Lateral pallof press
30 x 12
40 x 12
40 x 12

Vertical pallof press
30 x 12
50 x 12
60 x 12

nutrition

P/C/F
190/350/60

Awesome workout. I hit all my target numbers and felt good doing it.

Highstick12

02-21-2011, 12:04 PM

2.21.2011
hockey

None. Resumes with pick-up sticks tomorrow.

cardio

None.

weightlifting

Foam rolling
10 minutes of stretching

Front squat
45 x 10
135 x 5
185 x 3
215 x 5 (working set)
215 x 5 (working set)
215 x 5 (working set)

Standing barbell overhead press
45 x 10
65 x 10
95 x 5
115 x 5 (working set)
115 x 5 (working set)
115 x 5 (working set)

Sumo deadlift
135 x 10
185 x 5
225 x 5
285 x 5 (working set)

Lateral pallof press
30 x 12
30 x 12
30 x 12

Vertical pallof press
40 x 12
60 x 12
70 x 12

nutrition

P/C/F
190/350/60

Great workout! Everything went smoothly. Form was great and everything felt good.

BobisMighty

02-21-2011, 01:58 PM

nice workouts. how do you like the pallof presses? i've never really done them before, but the look interesting.

Highstick12

02-21-2011, 05:22 PM

nice workouts. how do you like the pallof presses? i've never really done them before, but the look interesting.
Thanks! I enjoy the Pallof presses. They feel great on the core and are really tough. I can definitely see how they translate better with sports than standard core work.

BobisMighty

02-21-2011, 05:51 PM

Thanks! I enjoy the Pallof presses. They feel great on the core and are really tough. I can definitely see how they translate better with sports than standard core work.

That's good to know. I might have to start adding these inn then. I've sort of stopped doing direct core work lately, but I've been thinking I'll need to add them in sometime soon.

Quelly

02-21-2011, 07:07 PM

Thanks! I enjoy the Pallof presses. They feel great on the core and are really tough. I can definitely see how they translate better with sports than standard core work.
bingo!
a situp won't help you do **** in any competitive, dynamic enviorment....being able to stabilize your core while performing resisted movement....on the money

scott_donald

02-22-2011, 12:32 AM

some good squatting again... great progression with the 5lbs gain...

Highstick12

02-22-2011, 04:39 AM

That's good to know. I might have to start adding these inn then. I've sort of stopped doing direct core work lately, but I've been thinking I'll need to add them in sometime soon.

Nice. You'll like them.

Highstick12

02-22-2011, 04:40 AM

bingo!
a situp won't help you do **** in any competitive, dynamic enviorment....being able to stabilize your core while performing resisted movement....on the money

I learned this from someone very intelligent ;)

Highstick12

02-22-2011, 04:41 AM

some good squatting again... great progression with the 5lbs gain...

Thanks! Front squats are one of my favorite exercises.

Highstick12

02-23-2011, 12:14 PM

2.23.2011
hockey

1.5 hours on the ice working on my skating. Me and a friend did some long distance passing and lofting the puck down the ice. After that we brought the net out and one of us would stand in front of the crease while the other flipped the puck towards the crossbar and the person in front of the crease would try to bat the puck down into the net. We did that for a good 45 minutes. I was sore as heck from it, too.

cardio

None.

weightlifting

10 minutes of stretching

Back squat
135 x 10
225 x 5
250 x 5 (working set)
250 x 5 (working set)
245 x 5 (working set)

Flat barbell bench press
45 x 15
95 x 10
135 x 5
155 x 5
180 x 4 (working set)
180 x 3 (working set)
175 x 3 (working set)

Barbell row
135 x 10
155 x 8
195 x 5 (working set)
195 x 5 (working set)
195 x 5 (working set)

nutrition

P/C/F
190/350/60

Fun day. Great day of hockey and a meh day of lifting. Everything felt heavy lifting today. I wore myself out on the ice and should've taken a break in between the hockey and lifting sessions. Oh well. Lesson learned, lol. Tomorrow will be a pick up sticks session and some core work.

BobisMighty

02-23-2011, 12:48 PM

Highstick12

02-23-2011, 12:59 PM

nice workout overall. seems like you still hit some solid numbers despite the fact that you did it after your hockey skills session. personally i always prefer to lift before i do anything skills or conditioning related, this way you can maximize your strength gains.
Thanks! Yeah, I gotta start lifting before my hockey sessions. Or at least take a 3-4 hour break in between the two. Doing them on top of each other is doing nothing but harm lol.

scott_donald

02-23-2011, 01:08 PM

Highstick12

02-23-2011, 02:20 PM

ye i always run first thing... then weights later on...

as an athlete your priority is to improve at your sport so training priority should be centred on what makes you better...

decent session...solid simple day with the weights...

Thanks, makes sense. I just hate lifting when I'm dead tired after skating. I gotta find a way to lift in the early morning beforehand.

Highstick12

02-24-2011, 11:26 AM

2.24.2011
hockey

1.5 hours on the ice in full gear for a hockey pick up sticks session. We started out working on receiving a pass, skating around a cone, then shooting on a goalie. After that, I did some open shots on the goalie. Then after that I participated in my first full ice scrimmage. It was 4-on-4. We had two goalies so it was fun. I did pretty well on defense poking the puck loose and stealing it from one of the top guys a couple of times. Overall it was about an hour scrimmaging and a half hour of other work. Really fun and productive day.

cardio

Hockey.

weightlifting

10 minutes of stretching

Lateral pallof press
30 x 12
30 x 12
30 x 12
30 x 12

Vertical pallof press
40 x 12
70 x 12
70 x 12
70 x 12

nutrition

P/C/F
190/350/60

Really good day. I went to the gym after the hockey session and did some core work and stretching. Lifting again on Saturday.

sohard88

02-24-2011, 01:12 PM

Cool sounds like a lot of fun, I definitely agree with scott about focusing on improving your skills first, that is way more important than lifting weights.

Highstick12

02-24-2011, 01:20 PM

Cool sounds like a lot of fun, I definitely agree with scott about focusing on improving your skills first, that is way more important than lifting weights.
Yeah it was a blast.

While I agree for the most part with what you said, weightlifting can have a very positive influence in any sport. I try to work on my skills on the ice 4x a week and I like to get stronger in the gym while lifting. I try to lift around my skating, but sometimes they conflict.

sohard88

02-24-2011, 01:39 PM

While I agree for the most part with what you said, weightlifting can have a very positive influence in any sport. I try to work on my skills on the ice 4x a week and I like to get stronger in the gym while lifting. I try to lift around my skating, but sometimes they conflict.

Yeah its definitely important to get as athletic as possible from weights, plyos, and all the other training techniques. I just feel for someone who is just starting and is already pretty strong/athletic the improvement you will get from weights will be very negligible compared to the improvement you get from just having fun playing hockey. You are definitely doing it the right way, if they ever conflicted I personally would choose hockey because I know it would help me the most and its so much fun.

Highstick12

02-24-2011, 02:59 PM

Yeah its definitely important to get as athletic as possible from weights, plyos, and all the other training techniques. I just feel for someone who is just starting and is already pretty strong/athletic the improvement you will get from weights will be very negligible compared to the improvement you get from just having fun playing hockey. You are definitely doing it the right way, if they ever conflicted I personally would choose hockey because I know it would help me the most and its so much fun.
Thanks and Cool post. Everything makes sense. See I like lifting as much as I do hockey so I can't neglect either without feeling crappy haha. I'm gonna start lifting in the AM before my hockey sessions and leave two or more hours in between. Thank you a lot for your input. It helps s lot.

Highstick12

02-26-2011, 04:20 PM

2.26.2011
hockey

None until Tuesday.

cardio

10 minutes on exercise bike as cool down

weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 8
185 x 5
225 x 3
250 x 5 (working set)
250 x 5 (working set)
250 x 5 (working set)

Flat barbell bench press
45 x 15
95 x 10
135 x 5
155 x 1
160 x 1
180 x 5 (working set)
175 x 5 (working set)
175 x 5 (working set)

Chin up
BW x 17
BW x 14
BW x 11

Lateral pallof press
40 x 12
40 x 12
40 x 12
40 x 12

Vertical pallof press
50 x 12
70 x 12
80 x 12
80 x 12

nutrition

P/C/F
190/350/60

Very very good day of lifting. I felt refreshed this morning then got a migraine headache and rested some more before going to the gym. Best session in awhile.

sohard88

02-26-2011, 04:26 PM

squat is progressing well, how hard are your working sets?

Quelly

02-26-2011, 04:35 PM

Yeah it was a blast.

While I agree for the most part with what you said, weightlifting can have a very positive influence in any sport. I try to work on my skills on the ice 4x a week and I like to get stronger in the gym while lifting. I try to lift around my skating, but sometimes they conflict.

I think the main thing you gotta do Alex is have a concrete goal. If you're goal is to lift weights to get big and strong, and also play hockey...that's one thing...that's what we're currently doing and what you're setup is designed to do.

BUT If you're goal is to lift weights to improve your hockey game....PLEASE let me know, because your program will be A LOT different lol.

Highstick12

02-26-2011, 04:58 PM

squat is progressing well, how hard are your working sets?

Thanks man. Usually the first two sets are pretty smooth then the last set I am pushing to finish the last rep or so. Depends on the day really.

I think the main thing you gotta do Alex is have a concrete goal. If you're goal is to lift weights to get big and strong, and also play hockey...that's one thing...that's what we're currently doing and what you're setup is designed to do.

BUT If you're goal is to lift weights to improve your hockey game....PLEASE let me know, because your program will be A LOT different lol.

I think my goal is the first one described. I'm not serious into hockey yet and do it as a hobby and a sport to just do to challenge myself and have fun.

Quelly

02-26-2011, 07:22 PM

I think my goal is the first one described. I'm not serious into hockey yet and do it as a hobby and a sport to just do to challenge myself and have fun.
Ok cool, just checking in...because if it was #2 you'd be doing single leg squats and a lot of unilateral lifting and movements in the transverse plane and all kinds of funky stuff....but if you want to just get jacked and strong...that's a little more straight forward lol

Highstick12

02-26-2011, 07:27 PM

Ok cool, just checking in...because if it was #2 you'd be doing single leg squats and a lot of unilateral lifting and movements in the transverse plane and all kinds of funky stuff....but if you want to just get jacked and strong...that's a little more straight forward lol
Yeah I just wanna get stronger and bigger right now. I will probably be playing in a beginner hockey league over the summer though, but once again it's not anything too special that I should be training for.

sohard88

02-26-2011, 08:25 PM

Ok cool, just checking in...because if it was #2 you'd be doing single leg squats and a lot of unilateral lifting and movements in the transverse plane and all kinds of funky stuff....but if you want to just get jacked and strong...that's a little more straight forward lol

nice, I've been doing a lot of single leg stuff. You definitely got a good trainer highstick.

thrillin19

02-27-2011, 09:03 AM

nice, I've been doing a lot of single leg stuff. You definitely got a good trainer highstick.

single leg squats are awesome haha

Highstick12

02-27-2011, 10:53 AM

nice, I've been doing a lot of single leg stuff. You definitely got a good trainer highstick.

Nice. Yeah he's a very good trainer.

single leg squats are awesome haha

Single leg squats are so painful yet so beneficial

Highstick12

02-27-2011, 10:56 AM

2.27.2011
hockey

None until Tuesday.

cardio

35 minutes on exercise bike of 3 minutes at level 3 then 45 seconds at level 10

weightlifting

None.

nutrition

P/C/F
190/350/60

Easy cardio day. Back to lifting tomorrow.

Highstick12

02-28-2011, 12:06 PM

2.28.2011
hockey

None until Tuesday.

cardio

None.

weightlifting

Foam rolling
10 minutes of stretching

Front squat
45 x 10
135 x 5
185 x 3
205 x 1
220 x 5 (working set)
220 x 5 (working set)
220 x 5 (working set)

Overhead press
45 x 10
65 x 5
95 x 3
120 x 5 (working set)
120 x 5 (working set)
120 x 5 (working set)

Sumo deadlift
135 x 10
185 x 5
225 x 3
245 x 1
290 x 5 (working set)

Vertical Pallof press
50 x 12
80 x 12
80 x 12
90 x 12

Lateral Pallof press
30 x 12
30 x 12
30 x 12

nutrition

P/C/F
190/350/60

Great workout again today. Tomorrow will be a pick up sticks hockey session.

Highstick12

03-03-2011, 08:29 AM

3.2.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 10
155 x 5
185 x 5
225 x 1
255 x 5 (working set)
255 x 5 (working set)
255 x 5 (working set)

Flat barbell bench press
45 x 15
135 x 10
155 x 1
180 x 5 (working set)
180 x 4 (working set)
175 x 4 (working set)

Barbell row
45 x 10
135 x 8
155 x 5
195 x 5 (working set)
195 x 5 (working set)
195 x 5 (working set)

Vertical pallof press
50 x 12
80 x 12
100 x 12
100 x 12

Lateral pallof press
30 x 12
30 x 12
40 x 12

nutrition

P/C/F
190/350/60

Fun stuff.

Highstick12

03-03-2011, 10:17 AM

3.3.2011

10 minutes of stretching

14 rounds of 5 pull ups, 10 push ups, 15 hindu squats in 20:00.

nutrition

P/C/F
190/350/60

Chest is sorrrrrrrrrrrrrrrrrre.

scott_donald

03-03-2011, 12:15 PM

solid stuff...

still nice progression... impressive!!!

BobisMighty

03-03-2011, 01:20 PM

Strong workouts man. You're doing pretty well.

Highstick12

03-03-2011, 01:59 PM

solid stuff...

still nice progression... impressive!!!

thanks! everything is progressing very well.

Strong workouts man. You're doing pretty well.

thanks man!

Highstick12

03-05-2011, 04:52 PM

3.5.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 5
155 x 3
185 x 3
225 x 1
260 x 5 (working set)
260 x 5 (working set)
260 x 5 (working set)

Flat barbell bench press
45 x 15
95 x 10
135 x 5
155 x 1
165 x 1
180 x 4 (working set)
180 x 2 (working set)
175 x 4 (working set)
165 x 5

Chin up
BW + 10 lbs. x 14
BW + 10 lbs. x 9
BW + 10 lbs. x 8

Lateral Pallof press
40 x 12
40 x 12
40 x 12

Vertical Pallof press
100 x 12
100 x 12
100 x 12

nutrition

P/C/F
190/350/60

Great workout. Squats felt good. I struggled a bit with the bench because my chest and lats were sore from the pull ups and push ups two days before.

Quelly

03-05-2011, 05:54 PM

Highstick12

03-05-2011, 06:06 PM

You know I'm mad at you for that right Alex lol?
Yeah lol

:(

Quelly

03-05-2011, 06:07 PM

Yeah lol

:(

that sad face emoticon is so pathetic i just can't stay mad though...

Highstick12

03-05-2011, 06:21 PM

that sad face emoticon is so pathetic i just can't stay mad though...
Yeah the emoticon looks like it's dog died and someone shaved his head while he was sleeping while losing his credit card the night before while being sprayed in the face with mud by a bus.

Highstick12

03-08-2011, 11:29 AM

3.8.2011
weightlifting

Foam rolling
10 minutes of stretching

Front squat
45 x 10
135 x 8
135 x 8
155 x 5
225 x 5 (working set)
225 x 5 (working set)
225 x 5 (working set)

Barbell overhead press
45 x 10
65 x 8
95 x 5
125 x 5 (working set)
125 x 5 (working set)
125 x 5 (working set)

Sumo deadlift
135 x 10
225 x 5
245 x 3
295 x 5 (working set)

Vertical Pallof press
100 x 12
100 x 12
110 x 12

Lateral Pallof press
40 x 12
40 x 12
40 x 10

nutrition

P/C/F
190/350/60

Woke up with a strained neck on the left side on Sunday. Sunday was a scheduled off day, but I took Monday off as well to heal up. Today I woke up with a little bit of neck pain, but decided to suck it up and lift anyways. It was a good workout. I hit all my target numbers and everything went smoothly.

BobisMighty

03-08-2011, 11:34 AM

Nice workout. Strong Front Squats!

Highstick12

03-08-2011, 11:56 AM

Nice workout. Strong Front Squats!
Thanks man! For some reason I feel more comfortable with front squats. My back squat I can do more on, but the fronts just feel more natural.

BobisMighty

03-08-2011, 12:54 PM

Thanks man! For some reason I feel more comfortable with front squats. My back squat I can do more on, but the fronts just feel more natural.

That's good then, I find that the front squat is more of an athletic position since the load is in front of you. plus it's supposed to be better for the knees because it reinforces proper form. you have no choice but to sit back or you'll fall forward.

Highstick12

03-10-2011, 07:31 PM

That's good then, I find that the front squat is more of an athletic position since the load is in front of you. plus it's supposed to be better for the knees because it reinforces proper form. you have no choice but to sit back or you'll fall forward.
Yeah. I notice it a lot in my quads during them, too. I can tell how they would translate better than the back squat in the athletic field.

Highstick12

03-10-2011, 07:32 PM

3.10.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 5
185 x 5
225 x 3
265 x 5 (working set)
265 x 5 (working set)
265 x 5 (working set)

Flat barbell bench press
45 x 15
115 x 10
135 x 3
155 x 1
180 x 5 (working set)
180 x 3 (working set)
175 x 4 (working set)

Barbell row
45 x 10
135 x 8
185 x 3
200 x 5 (working set)
200 x 5 (working set)
200 x 5 (working set)

Vertical Pallof press
100 x 12
110 x 12
110 x 12

Lateral Pallof press
40 x 12
40 x 12
40 x 12

nutrition

P/C/F
190/350/60

Fun workout. I was a bit under the weather, but still pushed through.

Highstick12

03-11-2011, 01:52 PM

3.11.2011
weightlifting

Barbell curl
45 x 10
70 x 10 (working set)
70 x 10 (working set)
70 x 10 (working set)

Standing calf raises
135 x 10
225 x 10 (working set)
225 x 10 (working set)
225 x 10 (working set)

Dumbbell lateral raises
15's x 10
30's x 10 (working set)
30's x 10 (working set)
30's x 10 (working set)

Seated leg curl
90 x 10
130 x 10 (working set)
130 x 10 (working set)

nutrition

P/C/F
190/350/60

Simple and fun workout.

BobisMighty

03-11-2011, 02:01 PM

Great couple of workouts you have there. Strong numbers on your squats, bench, and rows.

Highstick12

03-11-2011, 02:34 PM

Great couple of workouts you have there. Strong numbers on your squats, bench, and rows.

Thanks man, I appreciate it! Bench has always been my weakest lift. Been really working hard at it lately though.

Highstick12

03-14-2011, 05:43 PM

3.14.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 5
185 x 5
225 x 1
270 x 5 (working set)
270 x 5 (working set)
270 x 5 (working set)

Flat barbell bench press
45 x 15
135 x 5
155 x 3
180 x 5 (working set)
180 x 4 (working set)
175 x 5 (working set)

Chin up
BW + 10 lbs. x 16
BW + 10 lbs. x 9
BW + 10 lbs. x 7

Lateral Pallof press
40 x 12
40 x 12
40 x 12

Vertical Pallof press
110 x 12
110 x 12
110 x 12

nutrition

P/C/F
190/350/60

Been sick the past couple days with a bad cold. Awesome workout though lol.

BobisMighty

03-14-2011, 06:24 PM

Thanks man, I appreciate it! Bench has always been my weakest lift. Been really working hard at it lately though.
it has become my weakest since my shoulder injuries.

3.14.2011
weightlifting

Foam rolling
10 minutes of stretching

Back squat
45 x 10
135 x 5
185 x 5
225 x 1
270 x 5 (working set)
270 x 5 (working set)
270 x 5 (working set)

Flat barbell bench press
45 x 15
135 x 5
155 x 3
180 x 5 (working set)
180 x 4 (working set)
175 x 5 (working set)

Chin up
BW + 10 lbs. x 16
BW + 10 lbs. x 9
BW + 10 lbs. x 7

Lateral Pallof press
40 x 12
40 x 12
40 x 12

Vertical Pallof press
110 x 12
110 x 12
110 x 12

nutrition

P/C/F
190/350/60

Been sick the past couple days with a bad cold. Awesome workout though lol.

strong everything! i venture you squat at least twice your bodyweight for 1rm.

Highstick12

03-14-2011, 07:31 PM

it has become my weakest since my shoulder injuries.

strong everything! i venture you squat at least twice your bodyweight for 1rm.
Thanks man!

Yeah I hope so. I could get 365 for 5 back when I was 220 lbs, but no so much at 165 lbs. I think I could get 315 for maybe two now.

BobisMighty

03-14-2011, 08:02 PM

Thanks man!

Yeah I hope so. I could get 365 for 5 back when I was 220 lbs, but no so much at 165 lbs. I think I could get 315 for maybe two now.

according to this calculator you're around 310
http://www.nsca-lift.org/fly%20solo%20program/onearm.asp

but you did sets of 5, so i think you're about 315x2

scott_donald

03-15-2011, 02:53 AM

squats still going up you are a progression machine!!!!

Highstick12

03-15-2011, 01:18 PM

according to this calculator you're around 310
http://www.nsca-lift.org/fly%20solo%20program/onearm.asp

but you did sets of 5, so i think you're about 315x2

Whoa. That's good to know. Hopefully I can get 3x5 of 315 within a couple months or so. That'd be awesome.

squats still going up you are a progression machine!!!!

Thanks! Now if only I can get my bench to make that kind of progression..

Quelly

03-15-2011, 04:25 PM

Whoa. That's good to know. Hopefully I can get 3x5 of 315 within a couple months or so. That'd be awesome.

Thanks! Now if only I can get my bench to make that kind of progression..

if only it worked like that lol....just remember a 5lb increase relative to your current working weights on squats is about 2%, while on bench it is like 3%...so they are tougher increases...that's why I suggested the 1.25lb add on plates so we could go up 2.5lbs/workout

Highstick12

03-15-2011, 05:21 PM

if only it worked like that lol....just remember a 5lb increase relative to your current working weights on squats is about 2%, while on bench it is like 3%...so they are tougher increases...that's why I suggested the 1.25lb add on plates so we could go up 2.5lbs/workout
I know :( wishful thinking lol

I still might pick buy the 1.25 lb. plates. Will probably order them by the end of the week.

Quelly

03-15-2011, 06:56 PM

I know :( wishful thinking lol

I still might pick buy the 1.25 lb. plates. Will probably order them by the end of the week.

sweet :)

Highstick12

03-16-2011, 12:33 PM

Started doing "Show and Go" by Eric Cressey again

3.16.2011
weightlifting

Foam rolling
10 minutes of stretching

A1. Front squat
45 x 10
135 x 5
205 x 3 (working set)
205 x 3 (working set)
225 x 3 (working set)
225 x 3 (working set)
225 x 3 (working set)

A2. Scapular wall slides
8
8
8
8

B. Speed deadlifts 50% 1RM- 60 sec. rest in between sets
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

C1. Dumbbell reverse lunges from deficit
45's x 8
45's x 8
45' x 8

C2. Off bench oblique holds
20 seconds/side
20 seconds/side
20 seconds/side

D1. Split-Stance Kneeling Adductor Stretch - Forward Position
30 seconds/side
30 seconds/side

D2. 1-arm Doorway Pec Stretch
30 seconds/side
30 seconds/side

nutrition

P/C/F
190/350/60

Great workout to start the program. I'm going to be playing around with my macros to make sure I'm gaining 2 lbs. or so a month. Tomorrow will be a cardio day.

Highstick12

03-20-2011, 05:07 PM

3.17.2011
cardio

15 minutes of HIIT on exercise bike with 40 second slow pedaling, 15 second sprint @ level 5

nutrition

P/C/F
190/350/60

Simple cardio day. Still playing with my macros.

Highstick12

03-20-2011, 05:12 PM

3.18.2011
weightlifting

Foam rolling
10 minutes of stretching

A1. Alternating dumbbell bench press
45's x 10/side
70's x 5/side
70's x 5/side
70's x 5/side
70's x 5/side

A2. Normal grip pull up
BW x 10
BW + 45 lbs. x 5
BW + 45 lbs. x 5
BW + 25 lbs. x 5
BW + 25 lbs. x 5

B1. Feet elevated push ups
10
10
10

B2. Seated cable row - pronated grip
155 x 10
187.5 x 10
187.5 x 10
187.5 x 10

C1. Dumbbell hammer curls
45's x 8
45's x 8
50's x 8

C2. Bent trap raises
10's x 10
10's x 10
10's x 10

D1. Ab bar roll-out
8
8
8

D2. Walking spiderman w/overhead reach
5/side
5/side
5/side

nutrition

P/C/F
190/350/60

One of my better workouts in some time. Really fun stuff.

Highstick12

03-20-2011, 05:15 PM

3.19.2011
weightlifting

Foam rolling
10 minutes of stretching

A1. Slightly elevated deadlifts
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5

A2. Wall ankle mobs
8/side
8/side
8/side

B1. Walking dumbbell lunge
50's x 6/side
50's x 6/side
50's x 6/side
50's x 6/side

B2. Quadruped chin tucks
5
5
5

C1. Side bridge wall slides
10/side
10/side
10/side

C2. Natural glute-ham raises
6
6
6

D1. Stability ball abductor stretch on wall
30 seconds
30 seconds

D2. Kneeling heel to butt stretch
30 seconds/side
30 seconds/side

nutrition

P/C/F
190/350/60

Another great workout. I really like this program.

BobisMighty

03-20-2011, 07:35 PM

you had some nice sessions right there! i'm not familiar with the "slow and go" program, but I know Eric Cressey is a smart man. I've watched his vids a few times for warmups and stretches.

scott_donald

03-21-2011, 03:20 AM

i always find it funny with A1 A2 etc.. why not 1A 1B... when i did my internship we had this discussion about why both ways...

Highstick12

03-21-2011, 09:07 AM

you had some nice sessions right there! i'm not familiar with the "slow and go" program, but I know Eric Cressey is a smart man. I've watched his vids a few times for warmups and stretches.

Thanks! It's a program to work on mobility and flexiblity as well as getting stronger. I did it last year and liked it a lot so I figured I'd do it again.

i always find it funny with A1 A2 etc.. why not 1A 1B... when i did my internship we had this discussion about why both ways...

yeah lol it would make more sense to do 1A and 1B, but idk it doesn't look right to me lol

Highstick12

03-21-2011, 11:27 AM

3.21.2011
weightlifting

Foam rolling
10 minutes of stretching

A1. Close grip bench press
45 x 15
135 x 5
155 x 5
175 x 3
185 x 3
185 x 3
185 x 3
185 x 3

A2. Pull ups
BW x 10
BW + 25 lbs. x 3
BW + 25 lbs. x 3
BW + 25 lbs. x 3
BW + 25 lbs. x 3
BW + 25 lbs. x 3

B1. Low incline dumbbell press
40's x 10
60's x 6
60's x 6
60's x 6

B2. Chest supported row - neutral grip
1 plate x 10
2 plates x 10
2 plates + 10 lbs. x 10
2 plates + 10 lbs. x 10

C1. Prone bridge arm march
10/side
10/side
10/side

C2. Side lying external rotation - 30 degrees
20 x 10/side
20 x 10/side
20 x 10/side

D1. Elbow/Wrist Flexors Stretch
30 seconds/side
30 seconds/side

D2. 3-way Band Hamstrings Stretch
15 seconds/15 seconds/15 seconds/side
15 seconds/15 seconds/15 seconds/side
15 seconds/15 seconds/15 seconds/side

nutrition

P/C/F
190/350/60

Brutal and fun workout. Close grip felt awesome today. I was drenched at the end of the workout. Good stuff.

scott_donald

03-21-2011, 12:56 PM

that could almost be one of my upper days!!!

good stuff,,,

BobisMighty

03-21-2011, 02:13 PM

strong workout!

Quelly

03-21-2011, 05:00 PM

Eric Cressey, good stuff especially for athletes!

Highstick12

03-21-2011, 05:34 PM

that could almost be one of my upper days!!!

good stuff,,,

thanks man :D

strong workout!

thanks! :D

Eric Cressey, good stuff especially for athletes!

Yup. Cressey is awesome. :D

Highstick12

03-23-2011, 12:39 PM

3.23.2011
weightlifting

Foam rolling
10 minutes of stretching

A1. Front squat
45 x 10
135 x 5
185 x 3
225 x 3
225 x 3
245 x 3
245 x 3

A2. Scapular wall slides
8
8
8

B. Speed deadlifts 55% 1RM- 60 sec. rest in between sets
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2

C1. Dumbbell reverse lunges from deficit
50's x 8/side
50's x 8/side
50's x 8/side

C2. Off bench oblique holds
20 seconds/side
20 seconds/side
20 seconds/side

D1. Split-Stance Kneeling Adductor Stretch - Forward Position
30 seconds/side
30 seconds/side

D2. 1-arm Doorway Pec Stretch
30 seconds/side
30 seconds/side

nutrition

P/C/F
190/350/60

Brutal and awesome workout again. Got the 245 for 2x3 on the fronts pretty easily. Gonna try maybe 265 next week. I think I can get it. Overall a great workout. Was drenched afterwards. The supersets are nice.

BobisMighty

03-23-2011, 12:54 PM

strong workout!

scott_donald

03-23-2011, 01:32 PM

yep some nice front squatting...

why you doing speed deads rather than an o lifting movement???

Highstick12

03-23-2011, 02:10 PM

strong workout!

Thanks!

yep some nice front squatting...

why you doing speed deads rather than an o lifting movement???

Thanks man.

The program I'm following says to do speed deads lol *shrug*

Plus I cant go heavy on deads because of my aortic stenosis

Highstick12

03-24-2011, 02:13 PM

3.24.2011
cardio

Foam rolling
10 minutes of stretching

Circuit (3x through, 2:00 rest b/t sets):
Body Weight Jump Squats x 12
In-Place Heidens x 6/side
T-Push-ups x 4/side
Alternating Lateral Lunge Walk x 6/side
Front Squat to Push Press to Overhead Reverse Lunge [5/side] x 10 (bar only)
1-leg Prone Bridge x15s/side

After that I did, 20 minutes on exercise bike at level 3

nutrition

P/C/F
190/350/60

Fun stuff.

Highstick12

03-25-2011, 09:20 AM

3.25.2011
cardio
1.5 mile walk to gym
1.5 mile walk back from gym

weightlifting

Foam rolling
10 minutes of stretching

A1. Alternating dumbbell bench press
40's x 10/side
75's x 5/side *PR*
70's x 5/side
70's x 5/side
70's x 5/side

A2. Normal grip pull up
BW x 5
BW + 30 lbs. x 5
BW + 30 lbs. x 5
BW + 30 lbs. x 5
BW + 30 lbs. x 5

B1. Feet elevated push ups
10
10
10

B2. Seated cable row - pronated grip
187.5 x 10
200 x 10
200 x 10

C1. Dumbbell hammer curls
45's x 8
50's x 8
50's x 8

C2. Bent trap raises
10's x 10
10's x 10
10's x 10

D1. Ab bar roll-out
8
8
8

D2. Walking spiderman w/overhead reach
5/side
5/side
5/side

Woke up early and had some breakfast then walked to the gym. Fun workout. I felt a little tired at the beginning, but still pushed through.

scott_donald

03-25-2011, 09:37 AM

Pr after Pr... you need to learn color tags!!!

Highstick12

03-25-2011, 09:40 AM

Pr after Pr... you need to learn color tags!!!
lol. color tags are easy. i just like to type PR next to it. its simple lol

BobisMighty

03-25-2011, 10:03 AM

Highstick12

03-25-2011, 10:08 AM

great workout. great job on the dumbbell press pr.
Thanks, I appreciate it.

Highstick12

03-26-2011, 01:01 PM

3.26.2011
cardio
15 minutes of low intensity on exercise bike @ level 1 post-workout

weightlifting

Foam rolling
10 minutes of stretching

A1. Slightly elevated deadlifts
135 x 10
245 x 5
245 x 5
245 x 5
245 x 5

A2. Wall ankle mobs
8/side
8/side
8/side

B1. Walking dumbbell lunge
55's x 6/side
55's x 6/side
55's x 6/side

B2. Quadruped chin tucks
5
5
5

C1. Side bridge wall slides
10/side
10/side
10/side

C2. Natural glute-ham raises
6
6
6

D1. Stability ball abductor stretch on wall
30 seconds
30 seconds

D2. Kneeling heel to butt stretch
30 seconds/side
30 seconds/side

nutrition

P/C/F
190/350/60

Great and fast workout. I flew through it. Tomorrow is just a cardio day.

moneymango

03-26-2011, 05:56 PM

Hey, where are you playing ice hockey?

Highstick12

03-26-2011, 06:09 PM

Hey, where are you playing ice hockey?
I live in Ohio. Our local rink is closed for the season now. I've been looking everywhere for a league to join. I may end up having to wait until Fall though. :(

moneymango

03-26-2011, 07:57 PM

I live in Ohio. Our local rink is closed for the season now. I've been looking everywhere for a league to join. I may end up having to wait until Fall though. :(

**** eh, that sucks. I was on then ice almost every day since I was 5, except for this last year. Feelsbadman. What kind of league were you playing in?

Highstick12

03-27-2011, 09:53 AM

**** eh, that sucks. I was on then ice almost every day since I was 5, except for this last year. Feelsbadman. What kind of league were you playing in?
Haven't played ever. I just started skating in November. I had been skating a lot though and going to the pick up hockey sessions. Just still trying to find a league though. :(

BobisMighty

03-27-2011, 12:08 PM

Highstick12

03-27-2011, 01:32 PM

great workout. when you do the elevated deadlifts, how high up are you doing them?
Thanks. Just standing on 10 lb. plates. I'm switching to Madcows 5x5 starting tomorrow though. Going to substitute clean high pulls for the deadlifts though because of my aortic stenosis so no more full deadlifting.