Liftin' weights & lacin' skates

[StinnerOzz]

LOWER



Warmups
Skater Squats x6 each leg / band hamstring curls x10 / bodyweight sissy squats x6
x2 sets


V sit-ups: x5, 10, 10


Landmine linebacker calf raises (30lb apparatus)
+70x20, +100x15
3s concentric/peaks
+100x10
90x15/15/15/15/15 partials @ bottom/mid/top/mid/bottom range


--------


Landmine linebacker Rev lunge SS w/front squat
90x4 each leg / 90x15
20s rest / drop 70x4 each leg / 70x15
30s rest / drop 50x4 each leg / 50x15


Lying band hamstring curls w/2s peaks x8
SS w/Sissy squat bench x6
SS w/Lying band hamstring curls w/2s peaks x8
SS w/Sissy squat bench x8
SS w/Lying band hamstring curls w/2s peaks x10
SS w/Sissy squat bench x8




The band I use is some heavy resistance thing my wife has. Not great for reps since you lose slack, but the resistance is heavy enough to make isometric holds pretty intense. Until I get a pulley or lying leg curl machine, this will have to do for isolation work.

Next-day followup: legs are more sore than last time, thankfully. Wonder if I was so desensitized from the crazy complex work I did before the other lift session that they laughed at DOMS...lol.

Today will be off or cardio complexes again. Depends how tired/lazy I am. Upper tomorrow.

[StinnerOzz]

UPPER


Warmups
Incline pushups/dips/pullups/band pulls - 2 sets, various

Janda situp w/bands x5, 5, 10



Gironda Chins x8,6 RP
SS w/Band Rows w/5s peaks x8?
RP Rack Pullups w/extra half rep at top x6,4 RP
SS w/DB Rows, alternating each/no rest: 80x5,5,5 RP



Decline Bench pin press (2" from chest due to my rack)
3s concentric/negatives: 225x8,4,8 straight reps RP
RP flat guillotine press w/3s peaks: 135x10
SS w/High position Slastix Band flies around a heavybag w/5s peaks @ 1 minute

Crazy how hard the 3s lifts make it...whew!



Snatch grip high pulls
165x5, 185x3, 205x3



Banded EZ Curls w/purple band: 40x15 w/2s peaks / no band x15
SS w/DB Hammers w/3s peaks 35x8
SS w/ DB curls 35x8
SS w/DB Hammers 30x10



EZ Skullcrushers: 70x8 w/3s negatives / add 90x8,6,6 RP
SS w/CA press: 90x10
RP Parallel Dips w/3s peaks x10
SS w/green band Rev. Pressdowns x 20-30

[StinnerOzz]

LOWER / ABS / CALVES


Warmup Circuits
Full clean (w/front squat)/RDL 2 half rep at bottom/Rev. Lunge each leg
85 x4 - SS w/Seated Calf Raise 70x30 SS w/V Sit-ups x10
105 x3 - SS w/Seated Calf Raise 100x20 SS w/V Sit-ups x10


Full clean/back squat/RDL 1.5 rep
115 x3 - SS w/Seated Calf Raise 140x15 SS w/V Sit-ups x10


Landmine linebacker calf raises (30lb apparatus) off a step
3s concentric/peaks: +90x15, +90x15
90x15/15/15/15/15 partials @ bottom/mid/top/mid/bottom range


Hanging Trunk Curl w/2s peaks: x8
SS w/Frog Crunch x5 w/5s peaks
SS w/Oblique jackknife x8 each side

Hanging Trunk Curl w/2s peaks: x10
SS w/Frog Crunch x8 w/5s peaks
SS w/twist crunch x10 each side




RDL SS w/Dead Stop Hack Squats
225x6 / 245x6
245x6 / 265x6
265x6 (not superset) 295x6 (got plenty more in me)



Banded lying hamstring curls SS w/Sissy Squats (bench)
x12 each w/3s peaks / x10
x12 each w/3s peaks / x10



Keep messing with the complexes to come up with something beneficial yet fun. The full clean is good, combining the power clean with a front squat instead of doing them separately and killing my energy. The new calf machine is nice too, I like the foot angle as opposed to being flat and killing my feet/ankles.

Also getting better at staying leaned back on the sisys bench, which does make it tougher. Practice makes perfect!

[StinnerOzz]

UPPER

Dips / Neutral Pullups x6 each - 2 sets



Decline BB Bench w/2s peaks: 255x9,4,4 RP
RP Gironda Dips x6
SS w/Slight Incline Neutral gripa DB Press w/5s non-peak peaks 70x8



BB Rows: 265x6, 265x6
RP Landmine Linebacker attachment (30lbs) Rows
reps/peak holds: +160x5/5, 5/5 drop +135x5/5, 3/3 drop 90x5/5, 5/5
RP Rack Pullups w/3s concentric/peak x6



Hang Snatch Grip High Pulls
30-45s between sets: 165x5, 185x3, 195x3
215x3
225x2
225x2
Wanted to keep adding weight on these. I had more of 225 in me but wanted to keep it "easy". Not sure how much I should struggle on these types of lifts when attempting to progress, but it seems dangerous so I've taken it easy. I hadn't even touched the 200s before last week, and now I'm nailing 225. I THINK that's pretty good. I remember when I couldn't even bench that. I'd probably get slammed trying to get my body underneath it though, but I've rarely done that part of the lif and don't really intend to. At least for. I like doing it for my clean/front squat warmup with light weights but I've been far from pushing the weights on that.



A little break to catch my breath… ran upstairs to play with my son for a few minutes. Probably ended up worse off than if I just kept lifting, haha.



OH extensions 95x10,6 RP
SS w/cable kickbacks 3s peaks: 25x8-10? each
SS w/cable French press w/deep stretch & 3s peaks: 50x10
RP Pressdowns w/triple peaks: 50x6
SS w/Band Rev Pressdowns w/5s peaks x5



Seated DB curls +2 half reps @ top 35x8,2,2 (5s RP)
RP 35x6 +1 half rep @ top
RP cable hammer curls: 50x12
SS w/Guillotine Curls w/5s peaks 25x12?

[Athena]

Hang Snatch Grip High Pulls
30-45s between sets: 165x5, 185x3, 195x3
215x3
225x2
225x2
Wanted to keep adding weight on these. I had more of 225 in me but wanted to keep it "easy". Not sure how much I should struggle on these types of lifts when attempting to progress, but it seems dangerous so I've taken it easy. I hadn't even touched the 200s before last week, and now I'm nailing 225. I THINK that's pretty good. I remember when I couldn't even bench that. I'd probably get slammed trying to get my body underneath it though, but I've rarely done that part of the lif and don't really intend to. At least for. I like doing it for my clean/front squat warmup with light weights but I've been far from pushing the weights on that.

Nice work on these. I've got to agree to keep it under control on these. If you're struggling too much, you're gonna hurt yourself. Plus, too much body english and you're not going to progress the way you want to.

A little break to catch my breath… ran upstairs to play with my son for a few minutes. Probably ended up worse off than if I just kept lifting, haha.

Haha! nice break in there. Those are the best kind of rest breaks.


Are your hockey games cancelled? I haven't checked back through your journal (sorry).

[StinnerOzz]

Nice work on these. I've got to agree to keep it under control on these. If you're struggling too much, you're gonna hurt yourself. Plus, too much body english and you're not going to progress the way you want to.




Haha! nice break in there. Those are the best kind of rest breaks.


Are your hockey games cancelled? I haven't checked back through your journal (sorry).

Hey! Thanks for dropping in. Hockey is canceled but at least we were almost finished with our season. We won our 2nd playoff game to advance to the championship game, but in the middle of that we got our stay at home orders. So, 1 game to go, and the rink says they'll finish them once we're back to normal. I hope so because we really want to defend our championship status and rub it in some certain people's faces - lol


Today:


LOWER / ABS / CALVES



Warmup Circuits
Full clean/front squat/Rev. Lunge each leg/RDL +2 half reps
85x4 / seated calf 70x30 / V situps x10
115x3 / seated cald 100x20 / V situps x10


Full clean/back squat/RDL +1 half rep
115x3 / Seated Calf Raise 140x15 / V Situps x10


Landmine linebacker calf raises (30lb apparatus) off a step
3s concentric/peaks: +115x15, +115x12
90x15/15/15/15/15 partials @ bottom/mid/top/mid/bottom range


Hanging Trunk Curl w/2s peaks: x8
SS w/Frog Crunch w/5s peaks x5
SS w/twist crunch x10 each side

Hanging Trunk Curl w/2s peaks: x10
SS w/Frog Crunch x8 w/5s peaks
SS w/twist crunch x5 each side



RDL SS w/Dead Stop Hack Squats
225x6 / 245x6
245x6 / 265x6
- / 295x6


Banded Lying hamstring curls SS w/Sissy Squats (bench)
3s peaks x12 / x10



Funny thing, I was looking up hack squats because I wanted to see if they were still used much these days. You never see it in the gym unless someone tries to copy you, or otherwise hear about it. I saw A LOT of video and instruction that basically present them as a behind-the-back deadlift. And people praising the form, etc. Unreal. You're only supposed to move your legs! Not your back. That completely defeats the purpose. Just like a deadlift where people extend their legs (without hinging forward, thus eliminating their legs from the movement) and then just pull up w/their back 100%. Ugh. No wonder more and more people lift but don't look like it these days. At least they can "hack squat" 500lbs though! That's so useful with toothpick legs...

[Athena]

Funny thing, I was looking up hack squats because I wanted to see if they were still used much these days. You never see it in the gym unless someone tries to copy you, or otherwise hear about it. I saw A LOT of video and instruction that basically present them as a behind-the-back deadlift. And people praising the form, etc. Unreal. You're only supposed to move your legs! Not your back. That completely defeats the purpose. Just like a deadlift where people extend their legs (without hinging forward, thus eliminating their legs from the movement) and then just pull up w/their back 100%. Ugh. No wonder more and more people lift but don't look like it these days. At least they can "hack squat" 500lbs though! That's so useful with toothpick legs...

I can't even picture this -- I've only ever used a hack squat machine. (I had a love/hate relationship with that thing...still do. It always showed me just how weak I was, even on my strongest-feeling days. )

[StinnerOzz]

UPPER - changing it up with a low vol heavy day


Decline Crunch SS w/V-Situps w/3s peak
5s peaks x8 / 4
10s peaks x4 / 5


Flat BB Bench: 135x10, 165x8, 205x3, 235x2, 265x1, 295x0 (halfway)
Each SS w/pullups x4


Power BB Row: 225x3, 245x3, 265x4
Weighted Pullups: +50x5, +50x5


OHP: 135x3, 155x3
Push press: 185x2, 195x2




Bench was way off of my 325x1 almost 2 years ago, but I've done nearly NO strength training since so it's no surprise either. I'll have 300 in a couple weeks at worst if I keep my 3rd upper day strength-focused. I don't like to do too much strength/PL work, BUT I also think waiting this long between working it in is waaaay too long. I'll keep it going for a few weeks just to know I'm there (300+). It's funny, people assume by my look that I can whip 300 around but unless I really keep on top of it my bench suuuucks. But then my DB press is usually better than most, because I work with them the most and am used to controlling them whereas they usually get buried.

[StinnerOzz]

I can't even picture this -- I've only ever used a hack squat machine. (I had a love/hate relationship with that thing...still do. It always showed me just how weak I was, even on my strongest-feeling days. )

I love those machines, I wish my gym had one! I was sooo close to buying a combo leg press/hack squat machine before this virus thing came around, they were so cheap on the secondary market. But I didn't want to buy when I very rarely lifted at home. Now I have to all the time, and the prices have gone up (of course).

Like this, right (shows reps @2:20)
https://www.youtube.com/watch?v=jy6_CRtcma4



Next best thing is barbell hacks, and you'd want to replicate that form where your back & waist aren't taking the stress.

Here's a good video that shows good form with a barbell (@1:25).

https://www.youtube.com/watch?v=KDFzmSLDN0s


Then there's people like this who basically turn it into a deadlift (at least this guy acknowledges it, I've seen others where they don't even realize):

https://www.youtube.com/watch?v=m90XROygZN8

[StinnerOzz]

LOWER / ABS / CALVES



Warmups
Skater Squats / single-leg ham bridge / free sissy squat
8 each / 10 each / 8
6 each / 10 each / 6

Seated Calf
90x10, 110x10, 130x12, 110x15
100x20,15,15 RP

Cable Knee Tuck 25x8
SS w/Frog Crunch x15
SS w/Hanging Knee Raise x10

Cable Knee Tuck 20x12
SS w/Frog Crunch x15
SS w/Hanging Knee Raise x12



Landmine linebacker (30lb apparatus) calf raise:
90x15/15/15/15/15 partials @ bottom/mid/top/mid/bottom
3s concentric only: 135x10
3s concentric only: 135x10,6 RP



Bulgarian Squats SS w/band hamstring curls
40s x6 each / 10s peaks x2, 5s peaks x4
50s x6 each / 10s peaks x2, 5s peaks x4
60s x3,3,3,3 each alternating / 10s peaks x4, 5s peaks x5



Sissy squat bench x12



Gotta pick up some ankle straps so I can do some real hamstring curls. I need some sort of isolation exercise I an really hammer on, I feel I get the best results through those.

[Athena]

I love those machines, I wish my gym had one! I was sooo close to buying a combo leg press/hack squat machine before this virus thing came around, they were so cheap on the secondary market. But I didn't want to buy when I very rarely lifted at home. Now I have to all the time, and the prices have gone up (of course).

Like this, right (shows reps @2:20)
https://www.youtube.com/watch?v=jy6_CRtcma4



Next best thing is barbell hacks, and you'd want to replicate that form where your back & waist aren't taking the stress.

Here's a good video that shows good form with a barbell (@1:25).

https://www.youtube.com/watch?v=KDFzmSLDN0s


Then there's people like this who basically turn it into a deadlift (at least this guy acknowledges it, I've seen others where they don't even realize):

https://www.youtube.com/watch?v=m90XROygZN8

Okay, yes I've seen and used the combo leg press/hack machines -- they even had one at the tiny old hardcore gym I went to a couple of years ago in Kathmandu! But I'd never heard of the barbell hack. Now you've given me something else to try at home (and this may not be a good thing!!).

And that last guy? Wow. What $hitty form. Seriously.

[Athena]

Gotta pick up some ankle straps so I can do some real hamstring curls. I need some sort of isolation exercise I an really hammer on, I feel I get the best results through those.

Really miss the old, old days when I had a more complete gym in my basement (just prior to my competition days), and I could superset ham curls with SLDLs. Wow, those were fun.

[StinnerOzz]

Got lazy last year learning new Gironda exercises, but making up for it now. I’ve played w/the “real” Gironda Sissy Squat w/the “burlesque bump” despite how stupid it sounds, and it isn’t as crazy as it looks. I’m not going to do them for real anytime soon since I’ve got my sissy bench, but I do believe they feel better than regular free-standing sissy squats which are just brutal.

Today’s workout toys w/the Gironda high pulley row
https://youtu.be/vkQeFrt4W70

and lateral swings https://www.youtube.com/watch?v=gTVP9A37bIE

I really liked both. Have to work on form but I think I did pretty good. Huge burn by the 2nd set of rows alone. This whole thing was a back killer today!




UPPER
warmups
Dips / Neutral Pullups x6 each - 2 sets



Gironda high pulley row, 30s rest between each
70x8, 70x8, 90x8, 90x8
RP Snatch Grip BB Row: 135x15,10 RP
RP Rack Pullups w/extra half rep at top x6
SS w/Band Pulls 5s peaks x6RP



Decline Bench pin press (maybe 2" off, due to my rack)
3s concentric/peaks: 225x8,4,4 RP
RP Flat Guillotine Press w/3s peaks: 155x8
SS w/High position Slastix Band fly/dip replacement hybrid around a heavybag w/5s peaks @ 1 minute
This type of move worked better. Took most of the slack out of the band, kneeled down, and began.



Gironda lateral swing, each way = 1 full rep
30s between each set
20x10, 20x10, 20x10



Seated Outward DB curls 35x10 +half-reps @ top x15
RP Cable Curls: 50x10,8
SS w/Guillotine Curls w/5s peaks 50x10 definitely go heavier



Cable Pressdowns w/3s peaks: 85x10
SS w/Cable French Press w/deep stretch & 3s peaks: 50x10
RP CG Bench 155x15,8 RP
SS w/Band Rev Pressdowns w/5s peaks x8

[StinnerOzz]

Really miss the old, old days when I had a more complete gym in my basement (just prior to my competition days), and I could superset ham curls with SLDLs. Wow, those were fun.

It's definitely helpful now! My wife had basic equipment and I never wanted to lift at home, but when our son's schedule started getting busier, well, you know how it goes. I just made sure to have more than enough and now it's paying back in droves. I like having the extra stuff now too!

Okay, yes I've seen and used the combo leg press/hack machines -- they even had one at the tiny old hardcore gym I went to a couple of years ago in Kathmandu! But I'd never heard of the barbell hack. Now you've given me something else to try at home (and this may not be a good thing!!).

And that last guy? Wow. What $hitty form. Seriously.

Always nice to have a new exercise to try, and it doesn't bother your back at all. Unless you're like the guy in that video...

[StinnerOzz]

Absolutely horrible workout. Had a pounding head and eye ache and couldn't get into it. Got the job done at least.



LOWER / ABS / CALVES

Warmups


Full clean/front squat/Rev. Lunge each leg/RDL +2 half reps
85x4 each / seated calf 90x25 / V situps x10
Same but with RDL straight reps
115x4 / seated calf 110x15 / V situps x10

Seated Calf 110x20,12,12,10 RP

Skater squats SS w/single leg hamstring bridge w/3s peaks
6 each / 8 each



Landmine linebacker calf raises (30lb apparatus) off a step
3s concentric/peaks
+125x12,6 RP
+125x12,6 RP

Cable Knee Tuck 25x8,8RP
SS w/Frog Crunch x6 +10s isometrics x4 RP x6 +10s iso x4

Hanging Knee Raise, faster than usual x30
SS w/bench knee tucks w/3s peaks x10



Snatch Grip RDL cluster/pause/pyramid sets. Everything all together. Just didn't feel like pushing so I did taxing but not-to-failure cluster sets
185x4,4 / add 225x4,4 / RP add 245x4,3 RP



Dead Stop Hack Squats
255x6
275x6
305x6,3,2 RP


+10 on all hacks, 2 extra pause sets. Haven’t been feeling beaten on quads as much as hamstrings lately, which is funny because the opposite was true before I adjusted hamstring work.



I'll try hamstring cable curls next time. Planned then today but just did extra big stuff instead.

[StinnerOzz]

Doing all this Olympic stuff, power rows, etc. For density and extra leg volume/speed work. Hope it translates to hockey when things are normal! God knows I've chumped out on doing my cardio complex days in favor of lifting and feeling borderline depressed for no real reason. At least I get my lifts in. I keep having flashbacks to that time I overdid the complexes and was sore for a week - LOL



UPPER



Dips / Neutral Pullups x6 each - 2 sets



Decline BB Bench w/2s peaks: 255x9,4,4 RP 20s peak on last rep
RP Slight Incline Neutral grip DB Press w/5s con/peak/neg
65x5-6?
SS w/guillotine press 135x5-6
Con/peak/veg varying between 3-5s each
SS w/High position Slastix Band fly/dip replacement hybrid around a heavybag w/5s peaks @ 1 minute



Power BB Rows from floor: 265x3, 265x3, 265x5
RP Landmine Linebacker attachment (30lbs) Rows
Cluster reps/peak holds: 180x3/3, 3/3, 4/4, 4/4
RP Gironda high pulley row: 90x5 add 115x12



Hang Snatch Grip High Pulls
30-45s between sets: 185x3, 195x3, 205x3
Extra long rest period due to work calling
225x5

Been killing these lately. If I didn't think I'd break myself, I'd try to actually catch it up top…



DB Hammer Curls w/2s peaks: 30x5 add 35x5 add 40x8
SS w/seated bottom/top half reps DB curls 35x8 each
SS w/band curl iso holds 5s x 12 reps


Cable Pressdowns w/3s peaks: 70x20
SS w/Cable French Press w/deep stretch & 3s peaks: 50x10
SS w/dips w/3s peaks x8
SS w/Band Rev Pressdowns w/5s iso holds x8

[Cantplankwell]

Nice to see you still at it Stinner, hope you guys are all well in MI

Good to see you still experiment with some Oly partials.

For sure olympic stuff will build some muscle in the upper back and traps..has done so even on my skinny frame, as well help with explosive power, especially if you do them in simple complexes. I know you have been doing the high pulls..snatch grip for awhile..(those are big numbers you are posting). Not sure if you did so but try them in a complex with the snatch grip RDLs you were doing. Do the high pulls first without setting the bar down in any rep and go straight into the RDLS 3 reps of each, 3+3. Do like 5 sets like that....makes me really sore in a good way.

Keep your stick down and head up!!

[StinnerOzz]

Nice to see you still at it Stinner, hope you guys are all well in MI

Good to see you still experiment with some Oly partials.

For sure olympic stuff will build some muscle in the upper back and traps..has done so even on my skinny frame, as well help with explosive power, especially if you do them in simple complexes. I know you have been doing the high pulls..snatch grip for awhile..(those are big numbers you are posting). Not sure if you did so but try them in a complex with the snatch grip RDLs you were doing. Do the high pulls first without setting the bar down in any rep and go straight into the RDLS 3 reps of each, 3+3. Do like 5 sets like that....makes me really sore in a good way.

Keep your stick down and head up!!

Thanks for stopping in! How are you doing lately? I did something similar actually, doing cleans from the floor into a front squat for a few reps, then on the last one putting it into back squat position, then finally doing RDLs. That has been my warmup complex for a little while. I've also done "cardio complexes" where I do 5-7 compound movements including some Oly lifts, 8 reps per set and then repeat with 7 reps, 6, 5, etc. That's a whole cardio/bonus poundage day.

I'm just keeping my stick in the garage for the time being I have some Swedish stickhandling balls that I keep meaning to practice with, but I'm so busy all day as my kid takes up all my free time. Maybe on weekends I'll be able to get something done. When our season starts up, assuming we still finish our championship game as I trust we will, I'd hate to come in and have hands like feet!

[Cantplankwell]

Thanks for stopping in! How are you doing lately? I did something similar actually, doing cleans from the floor into a front squat for a few reps, then on the last one putting it into back squat position, then finally doing RDLs. That has been my warmup complex for a little while. I've also done "cardio complexes" where I do 5-7 compound movements including some Oly lifts, 8 reps per set and then repeat with 7 reps, 6, 5, etc. That's a whole cardio/bonus poundage day.

I'm just keeping my stick in the garage for the time being I have some Swedish stickhandling balls that I keep meaning to practice with, but I'm so busy all day as my kid takes up all my free time. Maybe on weekends I'll be able to get something done. When our season starts up, assuming we still finish our championship game as I trust we will, I'd hate to come in and have hands like feet!

Mostly all good here...lots of stress though with all that is going on.

I had seen the cleans...good job, I think complexes are the way to go if you are interested in doing those lifts...but not for competing...just for muscle gain and conditioning.

Another favorite are EMOMs for 10 minute, choose a simple complex of no more than a total of 4 or 5 reps...1 set EMOM for 10 minutes. This can be used for conditioning. it gasses me all the time.

I am concerned that there will not be a hockey season for us next year frankly. If not.... this past year might have been my last.

Ill check in later, stay safe!

[StinnerOzz]

Mostly all good here...lots of stress though with all that is going on.

I had seen the cleans...good job, I think complexes are the way to go if you are interested in doing those lifts...but not for competing...just for muscle gain and conditioning.

Another favorite are EMOMs for 10 minute, choose a simple complex of no more than a total of 4 or 5 reps...1 set EMOM for 10 minutes. This can be used for conditioning. it gasses me all the time.

I am concerned that there will not be a hockey season for us next year frankly. If not.... this past year might have been my last.

Ill check in later, stay safe!

Well I hope you get out of it not much worse for the wear, if any. Muscle gain and conditioning is the #1 goal!

I've done EMOM sets a few times, antagonistic exercises like hacks and bench press, RDL and rows. They made for great solution when I was strapped for time.

That would suck if the virus brings an early retirement! Best wishes for the that.




LOWER / ABS / CALVES


Warmups
Skater Squats / single-leg ham bridge / free sissy squat
8 each / 10 each / 6
6 each / 10 each / 6


Single Leg Seated Calf, alternating legs/no rest
*Last set of each = left only
50x5,5,*5
65x5,5,*5
75x4,4,4,4,*4


Cable Knee Tuck 25x8
SS w/cable chops x3 each side @10s
SS w/Hanging Knee Raise x12

Cable Knee Tuck 25x12
SS w/cable chops x5 each side @10s
SS w/cable crunch 60x20ish, trying to find the best rep form



Landmine linebacker (30lb apparatus) calf raise:
90x15/15/15/15/15 partials @ bottom/mid/top/mid/bottom
3s concentric only: 135x12
Regular reps, controlled with hard peaks
135x15, 135x15



Bulgarian Squats SS w/band hamstring curls
40s x6 each / 10s peaks x2, 5s peaks x4
50s x6 each / 10s peaks x2, 5s peaks x4**
60s x3,3,3 each alternating / 10s peaks x4, 5s peaks x5**

**SS w/band leg extensions (standing) 5s x4-8 each leg

[StinnerOzz]

UPPER - low vol/heavy day



Decline Crunch: 10, 15


Flat BB Bench: 135x10*, 165x8*, 205x3*, 235x2*, 265x1, 285x1
* SS w/Pullups x6


Power BB Row: 275x4,3,3 RP


Gironda lateral swing, each way = 1 full rep
20s between each set
20x10, 20x10, 20x10



V-Situps w/3s peak SS w/Cable Crunch w/5s peaks
15 / 50x8? +30s last rep

Wood Choppers high
50x8 each side, w/20s peak on last rep
SS w/Wood Choppers low
50x4 each side, w/10s peak on last rep (too heavy!)



Gironda Tricep Giant Set, 20s between each

EZ Skullcrushers/Wide CG Press/Pullover
72x8 each, 70x8 each, 70x8 each

Pullovers were for the tricep bellies, so I’ve read, and I definitely felt the stretch!



EZ Curls (Gironda style: wide elbow/close grip), 20s rest between each
70x8, 70x8, 70x8, 70x8




Have to do OHP next time since I went for hypertrophy delt work today.

[ScottNeely]

Hey! Thanks for dropping in. Hockey is canceled but at least we were almost finished with our season. We won our 2nd playoff game to advance to the championship game, but in the middle of that we got our stay at home orders. So, 1 game to go, and the rink says they'll finish them once we're back to normal. I hope so because we really want to defend our championship status and rub it in some certain people's faces - lol

wow, same. like literally ive been skimming this thread and same. we won last year, slept through this season then won our first two playoff games to advance to the final.

but more than that balancing a rigorous bodybuilding routine especially for legs has been interesting with hockey 2-4 times a week. i'm hovering between 230-220 at 6'1 and man do i feel heavy on soft ice. the rink i play league games in has soft ice, but my pick up rinks are both igloos. youre not as heavy as me but do you notice that?

my legs routine usually consists of a heavy/intense day with 2-3 day break from hockey, then an easier day with box jumps subbing in for a heavy squat/press and fewer sets.

how are your knees/hips holding up as a serious lifter who likes his puck? im 32 this year and have avoided anything major knock on wood.

[StinnerOzz]

wow, same. like literally ive been skimming this thread and same. we won last year, slept through this season then won our first two playoff games to advance to the final.

but more than that balancing a rigorous bodybuilding routine especially for legs has been interesting with hockey 2-4 times a week. i'm hovering between 230-220 at 6'1 and man do i feel heavy on soft ice. the rink i play league games in has soft ice, but my pick up rinks are both igloos. youre not as heavy as me but do you notice that?

my legs routine usually consists of a heavy/intense day with 2-3 day break from hockey, then an easier day with box jumps subbing in for a heavy squat/press and fewer sets.

how are your knees/hips holding up as a serious lifter who likes his puck? im 32 this year and have avoided anything major knock on wood.

Hey man! Thanks for checking it out. So you're stuck waiting to defend a championship too? Good luck! Are you from Boston w/a name like that?

I get 1 leg workout in when I skate 2x per week. I used to play 3x per week too and would sneak a leg workout in wherever I could. I stopped playing hockey at 18 and got into bodybuilding, put on 70lbs (was 160s), and 10 years later got back to playing. After a season or two I cut down to 185 or so because I felt way too big and slow. I dealt w/some tendinitis problems that went on for years and for a while just did maintenance stuff in the gym and tried to gain where I could. Over the years I got back into lifting more, gaining size, training my legs to perform and look good (rather than just for size, which killed me when skating). Now I'm back to 200s and pretty lean, and I don't believe I notice any difference vs. when I was 185. But I'm also approaching 40 now so it's tough to say! I think at this age and weight, that I'm not regressing is a great sign. Average peers in the gym don't see ongoing results like this much, and I'm seeing teammates who are barely/not even into their 30s yet start regressing physically.


Your leg routine sounds like how I tend to structure mine, with an intense day and lighter day. I'm currently doing a 2-3x per week split (low vol/high intensity as you can see) and despite being beaten down on legs days they're rarely too sore to keep me from performing 2 days later. Sometimes they are, but not much. I take the easy route and consider my hockey days the plyo/cardio days - LOL. The 2nd day would be more hypertrophy and bodybuilding aesthetic focused stuff with really slow reps, iso holds, etc.

Knees and hips are great, I honestly feel like I'm in my 20s still. Years ago when I was doing lots of powerlifting work, my knees gave me issues often. A broken wrist/forearm sidetracked me from that stuff about 13 years ago and I never really got back into it. I couldn't even hold a squat bar for almost a year so I shrugged it off and just found other ways to keep my legs going. I was never a big fan of squats and going for big numbers was always more trouble than it was worth for me, as I found better success in higher-rep work. So I stuck with that and my knees have loved me for it. I'm back to doing squats nowadays, or at least I was until quarantine kicked in. For some reason I just haven't felt like doing them, so I haven't. My numbers sucked at this point anyway so I'm not missing much. The variations I do are plenty, and my legs are growing. I did switch to doing barbell hack squats which I hadn't done since before I broke my arm, and I'm loving them. My gym hasn't got a hack/hip sled so I've only been able to use a traditional 45-degree leg press to really hammer away on a machine. I find great results in high-rep leg press so I don't mind, but I do like the positioning of the hip sled. BB hacks are a good alternative, plus I have an attachment for my landmine setup that rests on my shoulders so I can do lots of comfortable types of squats, lunges, etc. For a while I big into Bulgarian Squats too, which I just started doing again last week as one of my main rotating exercises. Knees are still good!

[StinnerOzz]

LOWER / ABS / CALVES

Warmups



Full clean/front squat/Rev. Lunge each leg/RDL +2 half reps
85x4 each / single leg calf off a step x12 / V situps x10


Full clean/front squat / kneeling leg extension / RDL straight reps
115x4 / 8 / 8
SS w/Single leg calf/step x15 / V situps x10


Cable Lying Leg Curls SS w/Skater squats
50x12 / 6 each


Seated Calf: 110x15,10,8,8 RP


Cable Knee Tuck w/3s peaks 25x8,6 RP
SS w/Frog Crunch w/10s peaks x5,4 RP / x8 straight reps


Single leg calf raise off a step w/3s con/ecc/peak/stretch
x5 each
x5 each


Snatch Grip RDL cluster/pyramid set
185x4,3 add 225x3,3


Dead Stop Hack Squats
245x3 add 275x3 add 315x4,3 RP
Squeezed at the top of each rep for a couple seconds, I think it felt useful.

SS w/Sissy Bench w/5s peaks x5
SS w/Lying Leg Curls w/3s peaks/negs: 50x15



New gear of the week: ankle straps! Cable work is much better now. Also put up a slatwall organizer w/hooks for all my accessories.

[StinnerOzz]

UPPER


Warmups

Parallel Dips x8 / Pulldowns 90x10
Parallel Dips x8 / Pulldowns 115x8



Gironda High Pulley row, 30s rest between each
115x8, 115x8, 115x8
SS w/Snatch Grip BB Row: 135x10,6,4 RP
SS w/Rack Pullups w/3s concentric x6
SS w/Band Pulls 5s peaks x8



Decline Bench pin press (maybe 2" off, due to my rack)
w/2 half reps @bottom 225x4 / RP straight reps 225x6
RP Flat Guillotine Press: 165x8 +25s iso hold @ halfway on last rep
SS w/High position Slastix Band fly/dip hybrid around heavy band @ 2 minutes w/varying rep tempo



OHP 155x3
Push press: 195x2, 200x2


Hang Snatch Grip High Pulls
(Light volume due to OHP)
225x3
245x2 just shy of nipple line, not bad for adding 20lbs which was the plan. Trying to train the momentum on poundage and go from there.



EZ Curls (Gironda style: wide elbow/close grip), 20s rest between each
70x8, 70x8, 70x8, 70x8, 70x8, 70x8



Gironda Tricep Giant Set, 20s between each giant set

EZ Skullcrushers/Wide CG Press/Pullover
70x8 each / 70x8 each / 70x8 each




The gironda curls are something I found from him which focuses on the long bicep head and vein. If the pump I get from them is any indication, these will work great!

[Athena]

What bands do you use? I'm still looking at getting one to set up somewhere in the barn and help me with getting back to pullups.

The Gironda curls sound intense. To maintain form, do you have to use a bench or anything? I can see my elbows fighting to stay wide.

[StinnerOzz]

What bands do you use? I'm still looking at getting one to set up somewhere in the barn and help me with getting back to pullups.

The Gironda curls sound intense. To maintain form, do you have to use a bench or anything? I can see my elbows fighting to stay wide.

I'm not sure. I'll try to find out. My wife has a wide variety of them so I grab the strongest one. Haven't really spent much time figuring out how best to rig it up to do along with an actual exercise, so I just do iso holds at the heaviest point and it feels good.

The Gironda Curls took a little getting use to, but I watch my elbows and fix it if they fall out. It does feel different, which is nice because you can really just focus on the biceps. A bench might be handy though! Didn't think of it.

[ScottNeely]

Hey man! Thanks for checking it out. So you're stuck waiting to defend a championship too? Good luck! Are you from Boston w/a name like that?

I get 1 leg workout in when I skate 2x per week. I used to play 3x per week too and would sneak a leg workout in wherever I could. I stopped playing hockey at 18 and got into bodybuilding, put on 70lbs (was 160s), and 10 years later got back to playing. After a season or two I cut down to 185 or so because I felt way too big and slow. I dealt w/some tendinitis problems that went on for years and for a while just did maintenance stuff in the gym and tried to gain where I could. Over the years I got back into lifting more, gaining size, training my legs to perform and look good (rather than just for size, which killed me when skating). Now I'm back to 200s and pretty lean, and I don't believe I notice any difference vs. when I was 185. But I'm also approaching 40 now so it's tough to say! I think at this age and weight, that I'm not regressing is a great sign. Average peers in the gym don't see ongoing results like this much, and I'm seeing teammates who are barely/not even into their 30s yet start regressing physically.


Your leg routine sounds like how I tend to structure mine, with an intense day and lighter day. I'm currently doing a 2-3x per week split (low vol/high intensity as you can see) and despite being beaten down on legs days they're rarely too sore to keep me from performing 2 days later. Sometimes they are, but not much. I take the easy route and consider my hockey days the plyo/cardio days - LOL. The 2nd day would be more hypertrophy and bodybuilding aesthetic focused stuff with really slow reps, iso holds, etc.

Knees and hips are great, I honestly feel like I'm in my 20s still. Years ago when I was doing lots of powerlifting work, my knees gave me issues often. A broken wrist/forearm sidetracked me from that stuff about 13 years ago and I never really got back into it. I couldn't even hold a squat bar for almost a year so I shrugged it off and just found other ways to keep my legs going. I was never a big fan of squats and going for big numbers was always more trouble than it was worth for me, as I found better success in higher-rep work. So I stuck with that and my knees have loved me for it. I'm back to doing squats nowadays, or at least I was until quarantine kicked in. For some reason I just haven't felt like doing them, so I haven't. My numbers sucked at this point anyway so I'm not missing much. The variations I do are plenty, and my legs are growing. I did switch to doing barbell hack squats which I hadn't done since before I broke my arm, and I'm loving them. My gym hasn't got a hack/hip sled so I've only been able to use a traditional 45-degree leg press to really hammer away on a machine. I find great results in high-rep leg press so I don't mind, but I do like the positioning of the hip sled. BB hacks are a good alternative, plus I have an attachment for my landmine setup that rests on my shoulders so I can do lots of comfortable types of squats, lunges, etc. For a while I big into Bulgarian Squats too, which I just started doing again last week as one of my main rotating exercises. Knees are still good!

That's great. Yeah we're waiting to play the final if/when that ever happens. The team we're up against isn't particularly fast but they snap the puck around and 3 or 4 of them have absolute lasers so it'll be interesting.

I had some bad knee tendinitis when I first started hitting legs seriously, but that's disappeared. Honestly I'm probably too heavy still, but I feel great/athletic. My plan, and its easy for me to say this, is to drop weight steadily as a get closer to 40.

I really gotta take a cue from you and start cleaning/snatching again. Just the box jumps alone make me the most explosive player on the ice most the time. Infact I think that'll be the first thing I do when gyms open. Gotta be careful and ramp it up steady of course.

[StinnerOzz]

Finally stopped wimping out of my cardio!



CARDIO COMPLEXES


20-30s between sets:
Front Squat/OHP/Snatch Grip RDL/Power BB Rows
65x8,7,6


No rest between sets:
A2G Squat/Jerk from delts/Snatch Grip RDL
65x5,4,3,3



+abbbbbs so I don't have to do them much/at all on my next lower day.


Decline Crunch into situp x5 / toe to bar x4 / hanging trunk curl x4 / hanging knee raise x4 / twist crunch x5 each side / Janda situps x4 / V-sits x4


Cable Knee Tuck w/3s peaks 25x8
SS w/Frog Crunch w/10s peaks x3,2 RP


Wood Choppers high
45x8 each side +20s peak on last rep

RP Wood Choppers low
25x4 each side +20s peak on last rep

[StinnerOzz]

That's great. Yeah we're waiting to play the final if/when that ever happens. The team we're up against isn't particularly fast but they snap the puck around and 3 or 4 of them have absolute lasers so it'll be interesting.

I had some bad knee tendinitis when I first started hitting legs seriously, but that's disappeared. Honestly I'm probably too heavy still, but I feel great/athletic. My plan, and its easy for me to say this, is to drop weight steadily as a get closer to 40.

I really gotta take a cue from you and start cleaning/snatching again. Just the box jumps alone make me the most explosive player on the ice most the time. Infact I think that'll be the first thing I do when gyms open. Gotta be careful and ramp it up steady of course.

Good luck! We're all in the same boat being out of practice, hopefully us better-conditioned folks will have an advantage!

I don't think you're too heavy, maybe you're too trained for one thing vs. another. That's how I felt when I stopped playing for 10 years, got into lifting (never had before), added 70lbs., and all my legs ever did was squat for explosive movements (low rep and done) or go slllloooowww for hypertrophy. Had I trained more dynamic effort w/weights that may have panned out differently. Over the years I went up and down in weight but always trained my legs to be more athletic than just for the gym. I got better at skating, IMO, but it's hard to really compare to being a teen over a decade prior.

You're a big guy, what is your game-day nutrition like? I used to go crazy and eat whatever junk I felt like, but as I approach 40 with aspirations to retain the body of a 20 year old I've wisened up! If I'm low on carbs, I feel it quickly. If I have too many or too much food, I feel fine but it doesn't help my physique. I love crushing an entire pizza and still having multiple other meals... Anyway, I've come most recently to eat lower carbs throughout the day, eat basically whatever + high protein, and then have some old school oatmeal pre-game. It's made me feel and play well, so if I can do that and it does well for everything then I'm all for it. Always interested in hearing what other lifters/skaters do. I can't exactly compare myself to the guys who roll out of bed, don't eat until McDonald's at lunch, don't work out, and don't even skate as hard as me to begin with. My body needs more just to survive, haha.

I'm going to take a cue from you and do some box jumps! I haven't done those in over a decade, but "speed on ice" is all I need to hear. I need more of a jump!