Highstick12's Journal - Ice Hockey + Pro Wrestling

[Highstick12]

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]

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]

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]

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]

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]

12.29.2010

90 minutes of ice skating

[Highstick12]

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]

Pretty lonely alone?

In!

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

[Highstick12]

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]

1.1.2011

Completely off!

[Highstick12]

Pretty lonely alone?

In!

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

Wahoo a visitor!! How is field hockey?

[Highstick12]

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]

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]

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]

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]

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]

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]

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]

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]

1.7.2011

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

[Highstick12]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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.