Liftin' weights & lacin' skates

[StinnerOzz]

50 minutes

LOWER DAY #1



Donkey Calf Machine
180x89 RP (15,10,10,10,8,10,10,8,8)

Single leg seated calf raise:
50x12,12,9,8,6,5 - each leg, back and forth alternating




Lying Leg Curls SS w/Sissy Squats
100x8 / 8
100x10 / 10
80x8,4,3 - 2up/1down RP / +25x7,5,3 RP


RDL
185x6,6,6,5 reps @ every 40 second tick


Skater Squats
+10lbs x8,4,3 RP each leg




Hanging Trunk Curl
12 / Twist Decline Crunch 8 each / Ab Wheel 10
12 / Gironda Vacuums @ 15 seconds x4 / Ab Wheel x8


Gironda Vacuums @ 10 seconds x8





Skater squats:



though I extended my rear leg further in order to get down lower. I USED TO do pistol squats for 8-10 reps per set, so I'm used to going deep. Let's see how I feel for hockey on Thursday and whether or not this was just right or too much for lower day #1.

[StinnerOzz]

UPPER DAY #2

Flat DB Press
50x20, 60x20

Decline press / dual rack (30lb bar, bench pin 3)
180x15,8,7 RP
250x8,4,3,3 RP set




Cable Rows 130x20, 160x12, 180x8

Rev. Grip Pulldowns
170x15,6,6
200x6,3,3



Incline Skullcrushers SS w/DB curls
110x8,3,3 RP

SS w/Arm Blaster EZ Curls
50x20,10,10 RP set + static hold



Rev. Grip Pressdowns
50x10 add 60x10 add 70x10 add 80x10 add 90x10 drop 70x10 drop 50x


Sled pulls w/rope
12 plates x20-25 ft





Thoughts so far on this split:

I wasted time w/friends tonight (I know, sue me) but it went quickly otherwise. Could have had time to hammer out traps (still sore from Monday anyway) or delts (same), but I think I may need to dial back the volume per day if I'm going to hit these 2x in 3 days on top of chest & back already. Arms felt fine though.

Hockey tomorrow, lower body #2 on Friday, and upper 3 on Saturday. Or maybe I'll flip those which is probably more sensible. We'll see! I'll do delts/traps on upper 3 either way, and again on next week's upper 1.



Note for later, do 1 BB shrug set:
135x10 add 185x add 225x8 add 275x8 add 315x drop 225x drop 135x

and landmine press/face pulls

[Cantplankwell]

Skater Squats
+10lbs x8,4,3 RP each leg



Skater squats:

Interesting move there, nice example of sports specific training you dont see on the forums. Like to see how that works for you

UPPER DAY #2



Sled pulls w/rope
12 plates x20-25 ft


Thoughts so far on this split:

I wasted time w/friends tonight (I know, sue me) but it went quickly otherwise. Could have had time to hammer out traps (still sore from Monday anyway) or delts (same), but I think I may need to dial back the volume per day if I'm going to hit these 2x in 3 days on top of chest & back already. Arms felt fine though.

Hockey tomorrow, lower body #2 on Friday, and upper 3 on Saturday. Or maybe I'll flip those which is probably more sensible. We'll see! I'll do delts/traps on upper 3 either way, and again on next week's upper 1.

and landmine press/face pulls

Always love those sled drag/pulls. That and the skaters squats will turn you into a beast!

Do your pro hockey contacts and friends ever drop training tips?

[StinnerOzz]

Interesting move there, nice example of sports specific training you dont see on the forums. Like to see how that works for you



Always love those sled drag/pulls. That and the skaters squats will turn you into a beast!

Do your pro hockey contacts and friends ever drop training tips?

I used to do pistol squats a lot, but just bodyweight. For these, I think the extra depth just hits my glutes more so I may not continue that. We'll see.

Never really talked to them about training except Helley about conditioning on the bikes. Lots of interval/HIIT work. I should ask him for their routine next time so I can get my conditioning and speed on par with my strength. I'd be unstoppable!

[StinnerOzz]

LOWER DAY #3


Hockey last night was essentially lower day #2. My legs were a little fatigued but I played well. Had 1g1a in a shootout loss. We blew a 2-goal lead, then tied up a 2-goal deficit (yikes).

I'll dial lower day #1 back a tiny bit next week to see if that helps me remain fresh.



Single leg seated calf raise
50x20, 50x12 w/1.5 method

Seated calf raise
90x15 add 140x8 drop 90x10
SS w/Rev raise 25

Seated calf raise
90x15 add 140x8 drop 90x10
SS w/Rev raise 25

Squat Machine Calf Raise
120x12,8 RP drop 90x10,5 RP
SS w/Rev raise 25





Hex bar deads: 135x10, 225x6, 315x6, 365x2, 425x1
+20lbs, raw grip, onward and upward


Bulgarian Squat, weight per DB, No rest, just alternating one leg to the next
50x6,3,3


Leg Press
180x10 add 270x10 add 360x10 add 450x10 drop 360x10



Skipped the first set of 90x10 and 2 more drop sets, since that had me SORE last week going into my next leg workout. Gotta find that sweet spot! Not to mention this is less than 24 hours after hockey on fatigued legs - lol. Maybe I'll remove the leg press all together and add a drop set for the Bulgarian Squats, probably putting my rear foot on the floor instead of elevated and doing more RP sets. We'll see. My legs were screaming during those today.

No ab work since the deads & squats took care of my core.

[StinnerOzz]

UPPER DAY #3

2am bedtime, 1030am lift. Lifting friend who was with me didn't make it in at all. He's 12 years younger, too.



Gironda Dips SS w/Neutral Pullups
10 / 8
10 / 8

Machine Chest Press: 130x20,10 RP
SS w/DB Fly/Press hybrid 50x12

Diverging Lat Pulldown Machine
170x20,10,8,8 RP +20 second static hold

Halfway through, this seemed too easy. Glad I ramped it up a bit because the stretch on the last few + static hold were brutal.



Incline Rear Delt Flies, short range: 50x15,8,6,6 RP

Landmine Laterals 45# bar x12,8 RP SS w/Upright Rows 95x12

BB Shrugs
135x10 add 185x10 add 225x10 add 275x8 drop 225x8 drop 135x15



Incline Cable Curls
50x20,12,10 RP

Smith CG Bench plate weight only
180x15,7,5 RP



Good lord, I'm already dreading Monday's upper workout. Been getting lots of compliments on lots of things lately, today was delts which was nice since I'm trying to make my rear & sides pop out.

[StinnerOzz]

UPPER DAY #1

Gironda Dips SS w/Cable Rows warmups
10 / 130x15
10 / 160x10


Incline BB Press to neck, reps on every 40 seconds for 4 total sets
180x6,6,6,4


BB Rows: 225x10,5,5,5 RP


Slight Incline DB Press
100x10,4 RP +30 second static hold


Pullovers: 80x12,6 RP


Machine L-Laterals
Static hold 40 @ 15 seconds add 50 @ 15 seconds add 70 @ 10 seconds add 80x8 add 90x10 drop 70x8

SS w/Rope face pulls
110x10 drop 90x10 drop 70x10


Squat Machine Shrugs (strict/straight)
180x15,15,15 RP
230x10,8 RP


Arm Blaster EZ Curls SS cross body hammers
72x13,5,6 RP / 30x12,5 RP


Smith CG Bench (total weight)
230x4,3 RP
Last week was 230x8,6,4 RP
Wtf happened? Did I count it wrong? It's probably too much session volume with 1 full rest day in between 3rd and 1st upper day...


Rev. Grip Pressdowns
50x10 add 60x10 add 70x10 add 80x10 add 90x10 add 100x8 drop 80 static @ 15 seconds, 80x5 drop 60 static @ 20 seconds, 60x10



Tibialis DB Raise
50x30,20,15,15,10,10 RP 100 total! Same # of sets as last week.

[StinnerOzz]

LOWER DAY #1

Donkey Calf Machine 2s peaks/3s stretches
180x12,8,8,8,8,8,8
Last week was 89 reps, so I slowed em down a lot for heavier/lower volume.

Single leg seated calf raise
70x8,4,6,5 each leg, back and forth alternating / drop both legs 50xF 10s negatives/5s stretch




Lying Leg Curls SS w/Sissy Squats
100x8 / 8
100x8 / 8
80x8 - 2up/1down / +25x8
80x6 - 2up/1down / +45x5
Fewer reps and no RP sets, to keep things a bit more calm for hockey on Thursday


RDL
185x8,6,5,5 @ every 40 second tick
more reps

Skater Squats
+25x8 each leg
no RP here either, but I did take a second or two to eke out the last 2 reps




Ab Giant Sets
Hanging Trunk Curl 12 SS w/Twist Decline Crunch 8 each SS w/Ab Wheel 8 SS w/Hanging Trunk Curl 5 SS w/Gironda Vacuum 30-40 seconds


Hanging Trunk Curl 12 SS w/Twist Decline Crunch 10 each SS w/Crunch static hold 30 seconds SS w/Gironda Vacuum 30-40 seconds x2

[StinnerOzz]

UPPER DAY #2

Flat DB Press: 50x20, 60x15

Decline press / dual rack (includes 30lb bar, bench pin 3)
190x15,8 RP (+10lbs, -1 RP)
250x6,4,3,3 RP set -reps on initial set. Bah. Made up for it with:

SS w/DB Press/Fly Hybrid: 45x15
SS w/Swiss Ball squeeze @45 seconds



Cable Rows 150x12, 150x12

Rev. Grip Pulldowns
150x12 slow and stretchy
180x10,5,5 RP
(added) SS w/wide Pullups x5,3 RP




Medial Press in open rack
135x15 didn't feel great, so I stopped all together

BB Shrugs
135x10 add 185x10 add 225x10 add 275x8 drop 225x8 drop 135x15



Wide Arm Blaster BB Curls: 65x20,10,8 RP (+10lbs, -2 reps, grip change)

Machine Dips 170x20
SS w/Rev. Grip Pressdowns
60 static @ 10 seconds / 6 reps add
70 static @ 10 seconds / 6 reps add
80 static @ 15 seconds / 10 reps add
110x12 straight

[StinnerOzz]

LOWER DAY #3 (hockey last night as day 2)

Had a goal and would have had another if I wasn’t so unselfish. Or an assist if my teammate didn’t blow it. I had a 1 on 1 from our blue line, skated it all the way up preparing to shoot on an empty net, then decided to hold up and pass to my hat-trick-seeking teammate. He was within their circle and missed wide in the final seconds. D’oh… This is the type of thing I feel I get overlooked for when it’s me on the other end, open and ready to fire. I figure an assist is just as good, and if we score who cares. Anyway, we won, so that’s good.

Tonight:



Single leg seated calf raise
50x20, 50x12 w/1.5 method

Seated calf raise
90x15 add 140x10 drop 90x12
SS w/Rev raise 30

Seated calf raise
90x15 add 140x10,5,4 RP drop 90x20
SS w/Rev raise 25

Squat Machine Calf Raise off step/2s peaks
120x12,8 RP drop 90x10,5 RP
SS w/Rev raise w/3s peaks/stretch x15




Hex bar deads: 135x10, 225x6, 315x6, 365x2, 425x3


Bulgarian Squat, each leg, weight per DB, 10s between alternating legs/RP/drop
50x6,3,3 drop (rear foot on floor) 50x6


Leg Press
Hamstring/high 360x20
drop regular 270x15



Hanging Trunk Curl x6 each side SS w/Twist Decline Crunch 8 each SS w/Gironda Vacuum 40 seconds

[StinnerOzz]

UPPER DAY #3

Warmup circuit:
Gironda Dips / Neutral Pullups / Incline Pushups / Rows



Machine Chest Press: 130x10 full/10 lower half/5 full RP x6 w/1.5 method
SS w/Slight Incline DB Fly/Press hybrid 50x12
SS w/Decline Pushups x15
SS w/Swiss Ball Squeeze 45 seconds



Diverging Lat Pulldown Machine: 170x20,10,8 RP / add 200x6 +15 second static hold
SS w/face level face pulls 70x20



Landmine Laterals 60# bar x8-10,5,4 RP alternating sides as rest

BB Shrugs
135x10 add 185x10 add 225x10 add 275x6,4,4,4 RP

Incline Rear Delt Flies, short range: 50x15,8,6 RP



Smith CG Bench plate weight only
180x15,7,5 RP

Incline Cable Curls, outward
60x20,12*,10* RP
*10s peak on last rep

[Cantplankwell]

Happy Holidays to you and yours Stinner!, make sure you tune in to some of the world juniors this year...sorry to say but its going to be Canada again this year in the finals

[StinnerOzz]

Happy Holidays to you and yours Stinner!, make sure you tune in to some of the world juniors this year...sorry to say but its going to be Canada again this year in the finals

Thanks, and to you as well.

I'll try to catch some games for sure. I don't mind whoever wins as long as the games are good!

[StinnerOzz]

Skipped upper/lower 1 this week and picking on right on track. I'll resume next week as best I can, though am traveling that weekend and will have to miss upper day 3.




UPPER DAY #2 +calves


Donkey Calf Machine 2s peaks/3s stretches x60
180x12,9,9,8,8,8

Single leg seated calf raise
70x10,6,6,5 each leg, back and forth alternating / drop both legs 70x5 10s peak/5s stretch



Warmups
Flat DB Press 50x20, 60x15
SS w/Cable Rows 150x12 / Face Pulls 90x15


Decline press / dual rack (includes 30lb bar, bench pin 3)
190x15,8 RP
250x6,4,3,3 RP set
SS w/DB Press/Fly Hybrid:55x12
SS w/Swiss Ball squeeze @45 seconds


Rev. Grip Pulldowns were taken, so I did Pullups
Wide x10
Neutral/dead stop +25x8,4,3,2 RP
SS w/DB Pullovers 70x15
SS w/dead hang @60 seconds


Machine L-Laterals
Static hold 40 @ 15 seconds add 50 @ 15 seconds add 70 @ 10 seconds add 80x8 add 90x10 drop 70x8
SS w/Rope face pulls: 80x15 drop 70x10 drop 60x10


BB Shrugs
135x10 add 185x10 add 225x10 add 275x10 drop BTB Shrugs 225x8 drop front Shrugs 3s peaks 135x10


Wide Arm Blaster BB Curls: 70x20,8,6 RP


Machine Dips 170x20 drop 150x12
SS w/Rev. Grip Pressdowns
60 static 15 seconds x8 reps / add 80 static 15 seconds x10 reps / add 120x12 normal grip

[StinnerOzz]

My back feels absolutely trashed from lying on the floor so much this past week, playing w/my kid, getting jumped on & bent up in all sorts of crazy positions. Hockey last night felt awful, my legs didn’t wake up until the 3rd. But we won against a really good team!

Hilarious sidenote: the guy to whom I passed the puck for the empty netter last week (he blew it) refused to pass on at least two odd-man rushes where he carried the puck in (as a defenseman, no less). Lesson learned...I can’t wait to pay him back for that and tell him to **** off.

Anyway, because of that no way am I doing deads tonight!




LOWER DAY

Squat Machine Calf Raise, 2s peak, 3s stretch
90x10, 90x10
90x12,6,5,4 RP drop 50x8 w/1.5 reps

Seated calf raise
100x17,10,8 RP
Drop 90x8,6 RP + 15-20s hold last rep

Tibialis DB Raise
50x30,20,17,17,12,12 RP
108 total (+8, add weight next time)




Lying Leg Curls SS w/Sissy Squats
100x8 / 8
100x8 / 8
80x8 - 2up/1down / +25x8


Lying Leg Curls 2up/1down: 80x8


Wide Leg Press, explosive lift, toes out for sweep
270x30 drop 180x20


Leg Extensions 3s peaks / half reps 90x?,?,? RP for killer burn. Lost track, just counted time.
SS w/Seated Leg Curls: 110x15 w/3s peaks and negatives




Hanging Trunk Curl 10 SS w/Twist Decline Crunch 6 each SS w/Ab Wheel F/L/R 4 each SS w/Gironda Vacuum 30 seconds

Hanging Trunk Curl 15 SS w/Crunch x15 +10 hold last rep

[StinnerOzz]

UPPER DAY #3


Warmup circuit:
Gironda Dips / straight arm pushdowns / Face Pulls / Incline Pushups



Machine Chest Press: 130x10 full/10 lower half/5 full RP x10 +20 second static

Unilateral Floor DB Press 50x15 each
SS w/Slight Incline DB Fly/Press hybrid 50x12
SS w/Swiss Ball Squeeze 45 seconds



Wide Neutral Grip Pulldowns: 140x20 RP 150x10 RP 170x6,4 RP +45 second static hang
SS w/Face level Face Pulls 70x15?



Landmine Laterals 60# bar x10,5,4 RP alternating sides as rest


Incline Rear Delt Flies, short range
55x15,8,6 RP


BB Shrugs
135x10 add 185x10 add 225x10 +10 second hold into BTB shrugs: 275x8,6 RP


DB Hammer Curls, 2s peaks
25x15-20,10 RP +20s hold last rep


Decline DB Skullcrushers
40x12,5, RP
SS w/OH DB extension 60x25
SS w/tail ends 3s peaks 60x10


Physically fine, mentally tired. Pump was crazy.

[StinnerOzz]

Sorry about Canada, CPW.



UPPER DAY

Threw in calves today so they can get hit 2x this week, and will do delts/traps tomorrow before hockey w/my home equipment. At least that is the plan.



Gironda Dips SS w/wide Pullups
10 / 10
10 / 10

BB Rows
235x10,5,5,5 RP (+5lbs. again)

Slight Incline DB Press
100x10,5,3,5 RP +10s hold/negative last rep.
RP slightly longer than normal due to necessity w/self spotting. Guess the last one was too long since I got 5, but I also really laid into a setup because I was afraid I'd have trouble with the first rep.



“Intermission”
Donkey Calf Machine 2s peaks/3s stretches x50-60
200x12,7,7,6 RP
Drop 140x6 2s peak/3s stretch
RP 140x12 straight



Gironda Dips/Swiss Ball Squeeze/Pullups
12 / 45 seconds / +25x8,3 RP
12 / 45 seconds / +25x8,3 RP


Dual rack Smith CG Bench (total weight, 30lb bar)
120x30, 160x15, 200x8


Arm Blaster EZ Curls SS cross body hammers
72x14,5,6 RP / 30x12,6 RP


V Bar Pressdowns
60x10 add 70x10 add 80x10 add 100x10 add 120x10
drop 100 static @ 15 seconds, 100x12
drop 80 static @ 20 seconds, 80x12

[StinnerOzz]

Nothing fancy, just belted it out at home half-asleep.



Wide Upright Rows SS w/Bent Rear Laterals, short range
75x12 / 35x12
75x12 / 35x12
Narrow 105x10,5,4 RP / 50x12,6,6 RP



BB Shrugs
135x12, 165x12, 205x12

2s peaks, 3s stretch
225x10, 245x8

[Cantplankwell]

Sorry about Canada, CPW.

Ha! I knew you would says something LOL

Keep putting your hockey stories in,I get you on your non passing Dman..I am a passer first, always looking for someone who is in a position to break out..and I always keep my head up and try to be an option.

[StinnerOzz]

Ha! I knew you would says something LOL

Keep putting your hockey stories in,I get you on your non passing Dman..I am a passer first, always looking for someone who is in a position to break out..and I always keep my head up and try to be an option.

That broken stick was so unfortunate. As with my luck, one slipup leads to big problems.

Can you even believe my teammate? Completely go out of my way to be unselfish, and get nothing in return. He's been better since that, but that first game afterward really bugged me. We ended up losing 8-6 last night, not nearly as bad as I expected. We tightened a 2-goal deficit 3 times but just couldn't stay out of our own way and offer them odd-man rushes or great scoring opportunities. My team has such great potential to be unbeatable but ONLY when we play for each other and possession. Instead, "we" get into a habit of one-man carry and it always fails. And I rarely touch the puck because I'm not the one doing that ****. At times like this I get mad and become selfish w/the puck, and that always leads to my line being better because I'm basically doing what they won't/can't...make f'n plays! But there's only so much I can do against these better teams, so we really need to rely on and support each other's position. I don't get why a group of highly-talented guys, most of whom have played together for many years, can't keep this in their heads.


Tonight is lower day. It's my birthday and my tradition is to do squats. I may or may not, but I'll do legs either way!

[StinnerOzz]

LOWER DAY

Single leg seated calf raise, 2s peak, 3s stretch
50x4 / 50x4 / 50x4 / 50x4 / 50x10
Alternating L/R w/no rest

Seated calf raise
90x15 add 140x10,6,6 RP drop 90x20-25
SS w/Rev raise x30

Smith Machine Calf Raise, 2s peak, 3s pause (no step) SS w/Rev Raise
50x20 / 20 / Smith x10 / 20 / Smith x8




Hex bar deads: 135x10, 225x6, 315x6, 365x2, 425x1, lost grip, regrip x2, regrip x1
That sucked, but after 2-3 weeks off I suppose not horrible. Missing a meal in me today as well, so… a friend was there and said he expected 4+ with the way I shot out at first. I did too, but by hand wwe sweaty and I couldn't help that mid-set. I don't bounce but I use the momentum and tension to keep tight, and having to reset messed me up. I'm not so strong w/these that it was simple to recover, so I got away with what I did.


Bulgarian Squat, each leg, weight per DB, 10s between alternating legs/RP/drop
50x6,3,3


Lying Leg Curls, 2up/1down
80x10, 80x8


Wide Leg Press, explosive lift, toes out for sweep
270x30 drop 180x20

SS w/Leg Extensions 3s peaks / half reps
90x?,?,? RP for killer burn


Annual birthday leg day. Usually I do Squats but Bulgarians is good enough. Man those wear me out with the RPs!

A teammate last night said I looked like I was on steroids, so that's awesome. Just when I feel depleted and soft from the holidays, haha

Lastly, go USA! I'm not sure yet if either upset team is the real deal. We'll see!

[StinnerOzz]

UPPER DAY #1


Dips/Pullups
10 / 10

Incline plyo Pushups/paused face pulls
15 / 70x12


BB Rows
235x11,5,5,5 RP
+5lbs. again, +1 rep, and I added a slight pause at the peak. Solid!


Slight Incline DB Press
100x10,5,5,5 RP +20s hold & 10s negative last rep
SS w/Gironda Dips x8


Arnold Press
30x30 RP 40x12


Rev calf raise/tibialis
30,20,15,15,12,12 - (104 RP)


Smith CG Bench (total weight) half reps
230x6 drop 200x drop 180x8

Straight Bar Pressdowns
150x12 drop 130x12 drop 110x12


Squat Machine Shrugs (strict/straight)
190x20,15,15 RP


Hammer Curls 2s peaks/3s negatives
30x12
SS w/Cable Curls 70x15

[StinnerOzz]

LOWER DAY #1


Donkey Calf Machine 2s peaks/3s stretches
180x12,9,9 RP

2up/1down
70x8,4 RP
50x12 +extra for left leg

Single leg seated calf raise
50x15,12,10 +partials / each alternating w/no rest



Seated Leg Curls SS w/Sissy Squats
120x10 / 8

Lying Leg Curls SS w/Sissy Squats
100x8 / +25x5
80x10 - 2up/1down / +25x12

RDL
225x4,4,4,4,4,4 - reps @ every 40-second tick

Skater Squats
+20x15 each leg



Ab Wheel SS w/Gironda vacuum
20 / 25 seconds

Gironda vacuum
30 seconds
30 seconds

Ab Wheel x20 SS w/Hanging Trunk Curl 10 SS w/Gironda Vacuum 30 seconds

[StinnerOzz]

UPPER DAY #2


Warmups
Flat DB Press 50x20, 60x15
SS w/Cable Rows 150x12 / Face Pulls 70x15


Decline press / dual rack (includes 30lb bar, bench pin 3, catch pin 4)
190x15,8 RP
250x8,5,4,4 RP set
Slightly shorter ROM for the catches, but slower tempo. Felt good.
SS w/DB Press/Fly Hybrid: 60x12
SS w/Swiss Ball squeeze @45 seconds


Neutral/dead stop Pullups: +25x10,5,3,4 RP
SS w/dead hang @60 seconds
SS w/Lying Cable Pullovers 80x20


Machine L-Laterals
Static hold 40 @ 15 seconds add 50 @ 15 seconds add 70 @ 10 seconds add 80x8 add 90x10 drop 70x8

SS w/Rope face pulls: 80x15 drop 70x10 drop 60x6 w/3s peak


BB Shrugs
135x10 add 185x10 add 225x10 add 275x15 BTB
drop 225x8 drop 3s peaks 135x10


Wide Arm Blaster BB Curls
85x12,5,4 RP


Decline Skullcrushers, dual rack (total weight, 30lb bar)
90x8,5,4

SS w/OH Rope Extensions/French Press
80x10 add 90x8 add 100x6 drop 90x8 drop 80x10

[StinnerOzz]

Hockey (lower day 2) last night, we lost by 1 with 22 seconds left. Goalie let up a couple softies, but I guess they did too. I think ours were softer and that's an ongoing issue. Despite that I felt we played a much better game than we have been, teamwise, the only problem was the D getting out of position and me not burying all my chances. I was THIS CLOSE to having 4 in the first period, it was a insane how I kept missing them. I only ended up with 1. Still, I played great but just couldn't finish much.





LOWER DAY #3

Single leg seated calf raise, 2s peak, 3s stretch
50x4 / 50x4 / 50x4 / 50x4 / 50x10
Alternating L/R w/no rest

Seated calf raise
90x20 (+10) add 140x10,6,6 RP drop 90x20
SS w/Rev raise x30

Smith Machine Calf Raise, 2s peak/3s pause (no step) SS w/Rev Raise
50x20 / 20 / Smith 80x10 / 20 / Smith 100x8




Hex bar deads
135x10, 225x6, 315x6, 365x6 (+2), 425x6

Bulgarian Squat, each leg, weight per DB, 10s between alternating legs/RP
50x6,3,3

Lying Leg Curls
80x10 2up/1down RP straight x10

Wide Leg Press, explosive lift, toes out for sweep
270x30 drop 180x20
(Skipped leg extensions here today)




Deads were much better than last week. Used hooks and reset each rep to eliminate momentum. The hooks felt like they were leaving me too loose anyway, which bothered me. I think actual straps would've been better, but I almost never use em anymore.

[StinnerOzz]

UPPER DAY #3

Warmup circuit:
Gironda Dips / straight arm pushdowns / Face Pulls / Incline Plyo Pushups



Machine Chest Press: 130x10 full/x10 lower half/x5 full

Unilateral Floor DB Press 60x15 each
SS w/Slight Incline DB Fly/Press hybrid 50x15
SS w/Swiss Ball Squeeze 45 seconds


Neutral Close Grip Pulldowns
140x20 RP 150x10 RP 170x8,4 RP (wide)
+45 second static BW hang


Shoulder W-Press: 40x20
SS w/Face level Face Pulls 60x25


DB Hammer Curls, 2s peaks
25x20,8 RP +10s hold last rep


Decline DB Skullcrushers
40x12,5 RP
SS w/French Press 70x20
SS w/Tail ends 3s peaks 60x12


Crunch w/3s peaks: 12, 12
Crunch: +45x10


Squat Machine Shrugs (strict/straight)
250x12,8,6 RP

[StinnerOzz]

UPPER DAY #1


Done in about 50 minutes including a little downtime waiting for stuff. Not bad. I removed a couple things from chest/back and I at least felt less demolished by the midway point. That's good and hopefully is still enough for the day's workout. I also forgot to do a rear delt specific exercise but that's not overly important.


Warmup:

Incline Plyo Pushups x12 SS w/Wide Pullups x10
Gironda Dips x10 SS w/Face-level Face Pulls 70x12



BB Rows: 235x12,5,5,5 w/slight pause on peaks (+1 on initial set)

Slight Incline DB Press: 100x10,5,5,5 RP +20s hold & 10s negative on last rep

W Press: 40x15 RP 50x10,5 RP

Machine Preacher Curls 100x12
SS w/BB Drag Curls 75x15,6 RP
SS w/DB Hammer Curls 20x20

Smith Close Grip Bench half reps (plate weight): 230x6 drop 200x6 drop 180x8
SS w/Straight Bar Pressdowns (heavy stack): 60x25

Squat Machine Shrugs: 140x40,20 RP

Reverse Calf Raise off a Step: 30,20,15,15,12,12,6 RP (110 total)

[StinnerOzz]

Had to skip last night's lower workout, came in and saw my friends doing rack pulls so I joined to hang with them and get some sort of leg work in. Couldn't do too much because of hockey tomorrow, but it's something. Also took care of my back/trap work for the night. Next week, back to normal.



Rack Pulls
315x10 raw
405x6 raw mixed grip
495x8, belt/hooks
585x1, belt/hooks
Used by friend's belt which ****ing SUCKS. I felt raw compared to my Inzer.


Flat DB Press warmups

Decline press / dual rack (includes 30lb bar, bench pin 3, catch pin 4)
200x18,10 RP
SS w/Gironda Dips x8,6,5 RP


W Press: 55x12,6 RP


Decline Skullcrushers, dual rack (total weight, 30lb bar)
90x8,5,4
SS w/OH Rope Extensions (French Press)
80x10 add 90x8 add 100x8 +10s static / drop 90x8 drop 80x9


BB drag Curls
90x15,7,6,5 RP

[Cantplankwell]

we lost by 1 with 22 seconds left.

.

Definitely know that feeling a few weeks ago...sucks

Skullcrushers

I had forgotten about these....this is why it pays to keep tabs on others.....thanks!

[StinnerOzz]

Definitely know that feeling a few weeks ago...sucks


I had forgotten about these....this is why it pays to keep tabs on others.....thanks!

Try 'em incline and decline, they give a great stretch! I feel inclines hit the long head more, declines hit the lateral head more. I'm sure there's less to it than that, but that's what I focus on and I can feel it/see improvement over time. Could be my muscle focus on those areas, but either way if it helps it helps.

Hockey tonight against a team that is very 50/50 with us. They're not really that good, but they get things done. They like to clog up space and have a great knack for taking advantage of our goalie's long-range shot tracking problems. Not to mention their guy who scores 5+ points per game and also plays 3 divisions up. I'll do my best to shut him down but I can't get too reckless leaving others open. Although, that's a less risky move than trusting half my team to take care of him (groan). We'll see! I have a few friends on the team so it'll be a good one either way.