Liftin' weights & lacin' skates

[StinnerOzz]

UPPER#2
ARMS / DELTS / ABS


Lower tomorrow



Pressdowns w/ROT8 handles
130x10, 130x10, 130x12
SS Rev Machine Preacher Curls
55x6, 55x6, 55x12 (w/straps)


20* Decline Crunch w/OH lift
+20x6,6,6, 30s rest
+40x3,3,3, 10s rest


OH deep stretch Rope Extension SS Cable kickbacks,single stack
70x15 / 60x15
80x15? / 70x12


Scott Press
40x8,8,8,8,8,8, 20s rest


Hanging Leg Raise FLR
x6 each, x6 each w/3s peaks


Machine Dips
180x12-15 w/3s peaks?
180x30
I think these feel better if I lean into them and extend more downward than along the machine arc

[StinnerOzz]

LOWER #3
Hockey was 1 & 2


Hopefully I can do upper tomorrow, otherwise it'll be Tues.


Warmup circuits, 20s between each, all explosive from & stopping @ skating depth:

Squat jump: x6
BB squat jump: 45x6
Single-leg lateral box jump, 20”: x4 each

Squat jump: x8
BB squat jump: 45x8
Single-leg lateral box jump, 20”: x6 each


Seated Calf Raise
120x15, 120x15
120x15-20?,12,12 RP


Rack Pulls @ knee (safety @ #14, one lower than prior)
275x8, 315x5, 365x6*, 405x5*, 455x5
*belt & straps, all easy again.
Either go lower or up the weight and go for 2-3 reps on final set.


Kettlebell Halos
25x8 each direction
25x8 each direction


Leg Press Calf Raise w/2s peaks, negs, stretches
270x15,8,6 RP


Plyo hip jump to feet + box jump @ 20”
x3, x3


Plyo hip jump to feet + lateral box jump @ 20”
x2, x2 each leg


Kettlebell around the waist circles SS Russian Twist
25x10 each direction / 25x10 each direction


Box squats
225x12 skating depth
275x8 skating depth
Add weight

[StinnerOzz]

UPPER #1



Gironda Dips SS Incline Cable Low Rows
5 / 150x12
6 / 175x12
8 / dual stack 240x12


30* Incline DB Press w/3s negatives
80x8,6,4*, 30s rest
*20s iso final rep


SS Seated Cable Flies, mid
70x15,8 RP


Extended intermission…


Machine Rows w/2s peaks and hard stretch
180x8,6,5 RP


Close/Rev. MAG Grip Pulldowns
180x4,4,4,4, 20s rest


Side DB Laterals: 25x12 + bottom partials x12
SS Bent Rear Cable Laterals: 25x20,12,10, 15s rest
30s rest / DB Front Raise: 25x12
SS Gironda DB Swings: 15x8 each side


V-bar Pressdowns w/3s peaks: 130x6 add 140x5 add 150x4 drop 120x5
…20s rest / OH Rope Extension: 60x12 w/deep stretches


Machine Preacher Curls reps/iso hold
35x 5/5s, 5/5s, 5/5s, 5/5s

[StinnerOzz]

UPPER #2


Pullups SS Gironda Chins
6 / 6
6 / 6
6 / 6


20* Incline BB Press (to safeties @ #21)
195x12,6,6,6 RP (+10lbs, -0,2,0,0 reps)


Machine Pec Minor Dips
180x30 +30s iso


BB Rows
2s peaks:185x6, 185x8
225x5,5,5 RP


Gironda Rope High Pulley Row
150x20


Machine Preacher Curls, 3s peaks SS V-bar Pressdowns
55x10 / 130x12
55x10 / 130x15
Steep: 55x10 +20s iso final rep / 150x8?


Rev grip Pressdowns
40x10, 50x10 each


DB Hammer Curls reps/iso
40x 5/5, 4/4, 3/3, 2/2


Rope Tail Ends
120x15, 10s rest, x8


DB Shrugs iso/reps
80x 5/5, 3/3, 5/5, 3/3, 5/5
100x 5/5, 4/4, 3/3, 3/3, 2/2

[StinnerOzz]

LOWER #3

Hockey was 1 & 2
I’m liking this hockey-purpose leg routine so far.



Warmup circuits, 20s between each, all explosive from & stopping @ skating depth:


Squat jump / BB Squat Jump / Single-leg lateral box jump
x6 / 45x6 / 20” x6 each
x8 / 45x8 / 20” x8 each


Seated Calf Raise
130x10,10,8,6,6, 20s rest
115x10,8 / drop 105x8,8 / drop 90x8,8, 15s rest


Rack Pulls @ knee (safety @ #13, one lower than prior)
225x4 add 275x6
315x5* (light belt)
365x0
315x5*
*belt & straps
Totally ****ed these up today, and I did 90lbs heavier 1 peg higher last week? The hell… I'll raise it back next week and see how it feels. I feel exhausted today, maybe I'm just on empty.


Kettlebell Halos SS around the waist SS Russian Twist
25x8 / 25x8 / 25x15 each direction
25x8 / 25x8 / 25x15 each direction


Plyo hip jump to feet + box jump @ 20”
x3, x3


Leg Press Calf Raise w/iso peaks, negs, stretches
2s each: 320x10,8 RP
3s each: 270x12,6,6 RP


Plyo hip jump to feet + single leg lateral box jump @ 20”
x3, x3 each leg
Maybe stick to bilateral lateral jumps here and add height ������


Box squats, skating depth
225x15, 275x12, 305x8


Kneeling Cable Crunch: 80x8
SS Hanging Leg Raise: x8
SS Kneeling Cable Crunch: 80x12
SS Hanging Leg Raise: x6
SS Bench V-Tuck: x a few half assed reps, started cramping and had to stop
SS Twist Crunch: x10 each