Liftin' weights & lacin' skates

[StinnerOzz]

Upper / lower
Zzzzzzzzzz



Horizontal chest press/neutral pullups/goblet squats
100x12 / 8 / 50x8
Clusters: 120x8,4 / 6,4 / 60x8,4
Clusters: 140x8,5 / 8,4 / 80x15,8 (bench for parallel)


Incline BB press SS w/high pulley flies
185x4,4,3,3 cluster / 70x? w/3s peaks


Unilateral Horizontal leg press
100x6,6,6,6,12 each alternating
140x6,6,6 each alternating SS w/both 260x8 w/5s negatives


BB rows
185x12,8,8,6 RP



Not what I planned to do at all, but my ankle isn't any better so I did what I could.

[StinnerOzz]

Exciting hockey stuff this week! One game, I subbed on my old higher-level team and got to play with an AHLer (and also the ex-pro from Europe that I've played with before). Such fun playing w/them, not that I'm on their level but I can survive and help make things happen. Had 1g3a in a 13-8 win. Next game was my usual team's, and I laid out 2 people twice each. Both guys tried shoving me over first, lost, and I got penalties on each (groan). Later in the game, BOTH guys came after me for cheapshots but I knocked them down again. Of course, neither got penalties despite this being a no-hitting league and them taking runs at me. If I were anyone else I would have gotten hurt, but thankfully these idiots can't compare in the strength department and got a nice surprise instead. What sucks is this is how fights break out: allowing idiots to be idiots and forcing others to lose their cool. I'm glad I rocked them, they got no goals on either power play, and we won. **** those guys.


Anyway, if you want to be a big ol' brute on the ice, lift like this:



PUSH DAY

Guillotine Press SS w/Rope Face Pulls
135x12 / 70x12
135x12 / 70x12
175x12 / neutral pullups x9


Flat BB Bench
195x8,6,5,5,5 cluster set
a little closer to failure with each of these vs. last time, but my delt was still bugging me and let me get fatigued more quickly. Did OK though, great pump.


High Pulley Crossover/Flies, 3s half rep peaks x2/full rep x1 = 1 rep
50x12


Slight Incline DB Press
80x12,6,5 RP


Machine L-Laterals
90x12 half reps / 90x8
90x12 half reps / 90x5


Elbows back Rope Pressdowns
70x20
80x12
80x12



Wasn't in the mood today, got in & out with bare minimum. Unfortunately so, because I have a lot of off days coming up thanks to work travel for 5 days + pleasure travel for 3 days with only 1 day in between. Luckily for me though, I have a hockey game on that one day!


I play tomorrow again, plan a PULL DAY on Friday, and LOWER day on Saturday. I hope I can do something decent, my ankle is still bugging me.

[StinnerOzz]

PULL DAY



Straight-arm Pressdowns SS w/Face Pulls
x2


Machine Rows, high grip, 3s peaks (seat #4, do neutral grip next time and add weight)
150x8,5,4 RP

Neutral grip pull downs, cluster set, none to failure
190x6,4,4,4,3,3

BB Rows
225x6, 225x5, 225x5



DB shrugs, 3s peaks
70x12, 70x12



DB Hammer Curls: 35x15,10 RP
SS w/DB curls 25x15
RP w/Machine Preachers 2 half-reps @ peak + 1 full rep 80x6



DB shrugs, 3s peaks
60x20, 60x20



Cable Curls to ears +2 half reps each full rep
60x8, 50x8

[StinnerOzz]

LOWER

Ankle still hurts. This is getting very annoying. I often feel a slight pop around peak extension, and the stretch position hurts what I'm assuming is a ligament. If it were muscle pain I'd still get good workouts in, but this leaves me unable.

Hockey last Thurs. was pretty good. 2g2a in a 5-2 win. We had 1 guy on the bench so we were wicked tired. Had one guy chase me down and lay a check into me from the side for literally no reason I can think of. I was so drained I didn't even get upset or get him back. Lucky him! Lol… I
I still wonder wtf his problem was.




Squat machine calf raise, no step
50x30, 60x25, 70x20, 90x20, 110x15, 140x8



Frog stance leg press
180x15, 230x20, 270x20, 270x20


Lying Leg Curls w/2s peaks
70x15, 90x12
1up/2down 80x8 each drop 70x5 each drop 50x6 each



V-tucks 12, 12

Kneeling Cable Crunch, 2s peaks, facing away, pin 19
80x6, 100x6, 130x8
Each SS w/Swiss ball crunch x12


I have to start throwing a few supersets for abs into my workouts. I've neglected them for so long it's not even funny, and since I've been correcting all my shortcomings lately they ought to be next.

[StinnerOzz]

UPPER DAY #1

Didn’t work out all last week due to endless travel & doing a million things. I’m busy as hell this week again but will get in some lifts. I’ll plan for moderate-volume upper/lower/upper/lower throughout the week. No hockey this week, but 3-4 games next.



Warmups
Gironda dips SS w/neutral pull-ups x8/x8, x10/10


Machine Rows, neutral grip, 3s peaks (seat #4): 160x8,4,3 RP (+10lbs, -1 rep total)


Flat BB Bench, cluster set, last to failure: 195x8,6,5,5,5
High Pulley Flies for lower pecs: 80x8 add 90x6 add 100x8


Wide Pulldowns, 5s negs 170x8 drop 140x5 drop 120x6
Neutral, straight reps 190x7.5,3 RP



DB Side Laterals reps/peak holds, no rest between:
20x 1/1, 2/2, 3/3, 4/4, 5/5
RP x3/3, 3/3, 2/2, 2/2, 1/1, 1/1



Crunch 12, 12

Kneeling Cable Crunch, 2s peaks, facing away, pin 19
100x8, 120x8, 130x8
Each SS w/Swiss ball crunch x12



Will do arms tomorrow on lower day since I'll have to cut calf volume anyway

[Cantplankwell]

Hockey last Thurs. was pretty good. 2g2a in a 5-2 win. We had 1 guy on the bench so we were wicked tired. Had one guy chase me down and lay a check into me from the side for literally no reason I can think of. I was so drained I didn't even get upset or get him back. Lucky him! Lol… I
I still wonder wtf his problem was.

But Stinner did you have the puck?

[StinnerOzz]

But Stinner did you have the puck?

No, I think it was in the neutral zone and we were both exiting in chase. So I'm just minding my business and this guys comes at me as if I'm rushing a scoring chance - lol

[StinnerOzz]

Another shorter day than expected. Damn it!


LOWER DAY + some small stuff



Leg Press Calf Raise
180x25, 230x20, 270x15, 270x15
320x15,8,6,6 RP


Frog stance leg press
180x20, 230x15, 270x15, 270x15
Got up for a minute and lost the machine. Ugh!


Lying Leg Curls w/2s peaks
70x15, 90x12


V-tucks 12, 12


Biceps were sore from yesterday so I did what felt adequate rather than kill em:

DB Hammer Curls: 45x12,8 RP
SS w/French Press: 80x20 + top partials x10
SS w/incline outward DB curls 30x8,6 RP


BB Squats
185x6, 185x6


V-bar pressdowns
140x15, 160x12

[StinnerOzz]

Not sure I’ll get in tomorrow. My legs are still really sore, I’ll be walking all day Saturday, and my ankle can probably use a the time off.




UPPER DAY #2

Rope Face Pulls, various, SS w/a few pullups

Cable Crossovers 3s pause half-rep x2+1 full rep
50x6, 40x6-8?



Rev grip pull downs 120x8 add 140x5 add 170x5
RP 190x5 drop 170x4 drop 150x6
RP Cable Rows 130x12,6 RP



Slight Incline DB Press
*5s peak/neg/stretch last rep of each
80x12*,6*,5 RP + bottom partials x5
SS w/parallel dips x8, slow

RP High Pulley Cable Crossovers
60x15 +20s peak last rep



Snatch Grip High Pulls
155x6, 165x6, 185x4
Each SS w/DB Shrugs w/3s peaks 60x8-10



Kneeling Cable Crunch, 2s peaks, facing away, pin 19
130x8, 140x8, 140x8
Each SS w/Ab Bench Knee Raise/Trunk Curls x8



Standing BB extensions
75x15,8,6 RP
SS w/Rope Pushdowns (elbows back)
90x12 drop 80x8 drop 70x6
RP w/machine dips 140x6 w/5s negatives
Damn near cramped up on these



Biceps felt pretty shot after all this, so I just did a couple sets for peak focus.

[StinnerOzz]

This week’s schedule:


Mon/Tues/Thurs: hockey
Sunday: upper 1
Wed: upper 2
Fri/Sat: upper/lower split between them, or full body on 1 of them if I can only get in once.



UPPER #1

Gironda Dips SS w/Pullups, 6/6 each x2



Machine Rows, 8-10s negative last rep of each
High grip 160x6 add 170x4 add 180x4 add 200x3
Neutral grip 180x4 add 190x3 RP 200x3

BB Rows
225x6
225x6,3 RP



Squat Machine calf raise, flat.
Just testing em out. Still can't stretch much under load without feeling a crack, like my ankle is dislocated or something. Chiro said I was a little out of line, but the adjustment didn't seem to help yet. I can get away with this type of work without too much discomfort, so I'll do that for a while unless it begins feeling worse.

90x20, 90x20, 120x15, 150x10, 150x10, 150x10, 150x10



Slight Incline DB Press, 10s peak last rep of each
90x12,6,5 RP
RP w/High Pulley Cable Crossovers: 60x? +2 half-reps each



Drag Curls: 95x12,8 RP
SS w/Rope Pushdowns (elbows back): 110x12 drop 90x8 drop 80x8
SS w/cable curls 5s peaks & negatives 80x5-6?
SS w/machine dips 140x7 w/5s negatives



DB Laterals, reps/peak hold, no rest
25x 5/5, 4/4, 3/3, 2/2, 1/1, 1/1, 1/1, 1/1

[StinnerOzz]

Hockey last night: 3g1a in a win. We were blowing them out, took it easy, then they caught up within 1. Yikes - we were lucky we were able to turn it back on and take it. Unlike tonight, where we were up by 3 and then let up goal after goal after goal. Tendy was having a rough night. Played with an ex-AHLer again AND outscored him (3-2) but we lost anyway. It's bad news if I'm the most productive guy on that team. Then in a back-to-back my main team was doing great until again, goal after goal after goal. Another tendy having an even worse night, and this team can't get out of its own head so it was like a blowout. Got absolutely robbed on a goal that was gloved from behind the line, but how can you argue that. Ah well, we were losing either way. I did get 1g2a though, one of each which came on our final-shift drive to close the gap. We scored 2 in about a minute perhaps, but then they got an empty netter and that was that.

Can't wait to lift tomorrow, I'll say that much...

[StinnerOzz]

UPPER DAY #1


Parallel Dips/Neutral Pullups/Face Pulls - various / warmups



Flat BB Bench, cluster set, *close to failure. New baseline. +10lbs and -1 RP set
205x8*,5*,4,6*
RP Gironda Dips 5s negatives x5



BB Rows 225x6,4,4 RP
SS w/Pullups 10,5 RP
SS w/DB Pullovers 60x6 w/5s negatives/stretches



Squat machine calf raise, 3s peaks
90x12, 110x8, 110x12, 130x8 +straight reps xF
These felt great today. I can tell I still can't stretch my ankle, but if I can get a decent workout in for my calves w/o doing so then I'll be happy!



DB Side Laterals reps/peak holds, no rest between:
25x 5/5, 4/4, 3/3, 2/2, 1/1, 1/1, 1/1, 1/1



DB Skullcrushers 35s x12,6,6 RP
SS w/DB Hammer Curls: 45x12,8 RP

RP V-bar Pressdowns 140x8 drop 130x6 drop



Skipped abs for calves today.

[StinnerOzz]

Family plans tonight so no gym. Will lift tomorrow BUT can't do legs because I skate on Sunday. Damn! No leg workout all week? Sheesh. My inner quads are sore so maybe a break from stress is welcome. I have already done enough upper body work for the week so I'll do minimal chest/back work, and then some small stuff like calves, abs, traps, delts.

Hockey last night brought my 3rd loss out of 4 games this week. Ouch! Can't be TOO upset about this one unlike the other 2 losses (where we lost it for ourselves by playing like dummies overall); this one their goalie stole the game entirely. I got robbed on 4 point blank opportunities including a breakaway and one that would have tied it in the final 20 seconds, and then I hit 3 or 4 posts as well. My team rang a few too. Half of those didn't just hit and bounce, but they were probably millimeters from going in the net. Just no puck luck at all.

Ah well. Sunday's game is my main team vs. a tough team, and since we only play stupidly lately I predict we'll get beaten handily.

[StinnerOzz]

UPPER / CALVES

Had to skip last night + hockey tomorrow = no leg work. Legs are kinda fatigued after 4 games already this week anyway!



Seated cable side laterals, cross-arm w/cuffs
25x8 w/3s peaks
25x10 w/3s peaks
30x10 w/3s peaks


Squat Machine Calf Raise w/3s peaks
90x12, 110x10, 110x12, 130x8 +straight reps xF


Frog Crunch 12, 12

Kneeling Cable Crunch, 2s peaks, facing away, pin 19
130x10, 140x8, 140x8
Each SS w/decline bench rev crunch x8, 10, 8


DB Shrugs
75x12, 85x10, 100x6
w/3s peaks 60x12,6,6 RP


Machine rows w/5s peaks
High grip 150x8,4 RP
Neutral grip 160x5,3,2 RP


High Pulley Flies
3s peaks and negatives 45x10
2s peaks and negatives 60x10-12, 80x8, 80x10


Rev cable flies w/2s peaks
25x8-10, 30x10
Straight reps 40x10,8,6 RP

[StinnerOzz]

UPPER #1

Pullups/Face Pulls/dips
6 / 100x8 / 6 - x2 sets



Slight Incline DB Press w/10s peak last rep of each
90x12,6,4,4 RP
Think I had 1 less rep on the 3rd set, but added 1 extra RP.

RP w/High Pulley Cable Crossovers 70x15



Neutral Grip Pulldowns
130x8 add 140x5 add 150x4 add 170x3 add 190x6

BB Rows
225x6,4,4,4 RP



Squat Machine calf raise w/3s peaks
90x12, 110x12, 140x10, 160x8, 160x8



DB Laterals, reps/peak hold, no rest
25x 5/5, 4/4, 3/3
25x 5/5, 4/4, 3/3



Frog Crunch 12, 12
Ab bench trunk curl SS w/frog crunch 3s peaks and negatives 10 / 8 - 2 sets




Incline Dual Rack Skullcrushers 100x12,6,5 RP
SS w/Rack Drag Curls: 100x10,6,6 RP



Just LMAO at hockey. Somehow had the best, undefeated team beaten until the final half of the 3rd. They score 1 and half our team forgets how to play, leading to a 3-goal deficit being blown PLUS the game-winner in regulation. Absolutely unreal. I had 2g for my efforts, out of our 4 total.

[StinnerOzz]

UPPER DAY #2 / LOWER DAY

Hockey Tuesday night: retribution! Beat the team that beat us Sunday. Had 1g2a, with the goal being one of my finest. Also played my high division and got 1g1a in a win. Along w/the ex-AHL player I got to play with an ex-OHL player. They’re way beyond me but I play great w/them and it makes the team good. Better than having guys who do it all on their own.

Thursday night my 3rd team won, but the other team had no goalie. I hate that. We spent more effort NOT scoring than we would probably have just beating them WITH a goalie. I held back and didn’t score any until the final minute. I did set up a few though.

Tons of family stuff going on this week, so I had to cram 2 workouts into 1 and as fast as possible. 22 sets plus warmups in about 30 minutes, a few minute rest, and one pump set so I could sit down and "recover" - lol



warmups
Dips/Neutral Pullups/Rope Face Pulls/Skater Squats
8/8/80x10/8 each
8/8/100x10/8-6-4 each




EMOM “every minute on the minute”
To get in a full body workout with some poundage, volume, and minimal rest.



Mini compound #1
Minute #0: Flat BB Bench: 225x4
#1: Front Squat: 165x4
#2: Flat BB Bench: 225x4
#3: Front Squat: 145x4
#4: Flat BB Bench: 225x4
#5: Front Squat: 145x4
#6: Flat BB Bench: 225x4
#7: Front Squat: 145x4


Mini rest


Mini compound #2
#0: BB Rows: 225x4
#1: RDL: 220x4
#2: BB Rows: 225x4
#3:Rack RDL: 220x4
#4: BB Rows: 225x4
#5: Rack RDL: 220x4


Mini rest


Mini compound #3
Slightly slower than on the minute, due to exaggerated TUT

#0: Neutral Grip Pullups: w/3s peaks & negatives x4
#1: Rack RDL: 200x6
#2: Neutral Grip Pullups: w/3s peaks & negatives x4
#3: Rack RDL: 200x4
#4: Neutral Grip Pullups: w/3s peaks & negatives x4
#5: Rack RDL: 180x6
#6: Neutral Grip Pullups: w/3s peaks & negatives x4
#7: Rack RDL: 180x6


And a little for de pomp
Leg extensions w/3s peaks & negatives
140x15

[StinnerOzz]

UPPER #1


Dips/Pullups/Face Pulls
8 / 8 / 100x8 - x2 sets

Frog Crunch
12, 12



Slight Incline DB Press w/10s peak last rep of each
90x12,6,4,5 RP
RP w/High Pulley Cable Crossovers 70x15



Neutral Grip Pulldowns
130x8 add 140x5 add 150x4 add 170x3 add 190x6
RP Cable Rows 3s peaks/negatives 130x6,3,3 RP



Machine L-laterals SS w/rev machine flies
2s peaks/negatives on everything
80x8 / 100x10
No rest 80x6 / machine stolen AS Always by someone who doesn't even use the damn thing… incline rev db flies 35x10 straight
No rest 70x8 / flies again 35x10 straight



Cable crunch pin 19 SS w/ab bench trunk curls
140x8 w/2s peaks / 8
140x8 w/2s peaks / 8



Standing OH BB extension 85x10,5,5 RP
SS w/DB Hammer curls w/2s peaks 35x12,8 RP

RP V-bar pressdowns 130x12 drop 110x8
+20s peak on last rep of each
SS w/Machine preachers w/2 half reps per rep 70x8


Will do traps later in the week

[StinnerOzz]

Hockey shootout win last night. 1g1a.

Wasn't into today's workout at all. Missed my pre-workout meal entirely (well, I had eggs but got busy and forgot to grab some carbs. Silly work responsibilities). I skipped calves/traps but got the big stuff in. I'll try to hit 'em Thurs/Fri at home. Back at the gym Saturday.



UPPER / LOWER #2


EMOM


Warmups
Dips/Neutral Pullups/Rope Face Pulls/Skater Squats
8/6/100x8/8 each
8/8/100x8/6-5-5 each



Mini compound #1
Minute #0: Incline BB Bench: 195x4
#1: Front Squat: 145x4
#2: Slight Incline BB Bench: 175x4
#3: Front Squat: 145x4
#4: Slight Incline BB Bench: 175x4
#5: Front Squat: 145x4
#6: Slight Incline BB Bench: 175x4
#7: Front Squat: 145x4


Mini rest / Mini compound #2

#0: Cable Rows: 180x4
#1: Rack RDL : 200x4
#2: Cable Rows: 180x4
#3: Rack RDL: 200x4
#4: Cable Rows: 180x4
#5: Rack RDL: 200x4
#6: Cable Rows: 180x4
#7: Rack RDL: 200x4


Mini rest

1min rest between each combo at most:
Neutral Grip Pullups: w/3s peaks & negatives x4
SS w/Machine leg press pin 2 w/4s negatives 360x4

Neutral Grip Pullups: w/3s peaks & negatives x4
SS w/Machine leg press pin 2 w/4s negatives 360x6

Neutral Grip Pullups: w/3s peaks & negatives x6
SS w/Machine leg press pin 2 w/4s negatives 360x8

[StinnerOzz]

Can't lift Monday so I'm going hit upper tomorrow and will include traps. Double hockey Tuesday, upper #2 Wednesday, hockey Thursday, and probably full body on Saturday since I may be busy all day Friday too.




LOWER #2

Squat Machine calf raise w/3s peaks
90x12, 110x12

Seated calf raise w/2s peaks
120x10, 120x10, 120x12

Squat Machine calf raise w/3s peaks
160x8,6,5 RP


---

Skater Squats x8 each leg
Lying Leg Curls w/2s peaks 70x12
Sissy Squat x6
Lying Leg Curls w/2s peaks 70x10

RDL w/3s negatives 115x12
SS w/Skater Squats x6 each leg

Front Squats FULL ROM +extra half-rep @ bottom 115x6,4 RP
RP Rack RDL 190x6,6,6 cluster set / none to failure

Lying Leg Curls
3s peaks 80x12
2up/1down 80x10 each

Leg extensions w/3s peaks & negatives
140x15




V tucks
15, 15

Kneeling Cable Crunch, 3s peaks, facing away, pin 19
140x8, 140x8
Each SS w/decline bench rev crunch x12, 10

[StinnerOzz]

UPPER #1


Dips/Pullups/Face Pulls
8 / 8 / 100x8
6 / 6 / 100x8



Slight Incline DB Press 90x12,8,5,5 RP (+0,2,1,0)
No extra holds, in favor of extra reps + below:

RP Dips w/extra half rep @bottom x8
SS w/High Pulley Cable Crossovers 70x10,6 RP




Machine Rows
Neutral grip 160x10,5,3 RP w/3s peaks
High grip 180x10,4,3 RP

Neutral Grip Pulldowns
190x6,4,4 RP




Snatch Grip High Pulls
155x6*, 175x5*
195x2,2,1,1 RP
*SS w/DB Shrugs w/3s peaks 60x10, 10
I think 195 is a PR on pulls. Stuck with these reps because my wrist felt em for sure.




Incline Dual Rack Skullcrushers 100x12,6,5 RP
SS w/Rack Drag Curls w/2s peaks: 90x6 drop 80x5
SS w/Fwd Rope Extensions w/3s peaks: 90x12 drop 80x10

RP Rope Hammer Curls w/2s peaks: 80x10

[Athena]

nice work, especially facing away on the kneeling cable crunches. makes a huge difference, imho.

double hockey today/tonight? do you do legs anywhere near double hockey days or skip to keep your legs fresh?

[StinnerOzz]

nice work, especially facing away on the kneeling cable crunches. makes a huge difference, imho.

double hockey today/tonight? do you do legs anywhere near double hockey days or skip to keep your legs fresh?

I think so too (abs). We'll see how it produces results but my frequency/effort for abs sucks compared to everything else. Always have.

I skate on Tues & Thurs, so I need fresh legs. I'll do legs on Friday or Saturday and that'll be my only leg day so the volume is higher than my upper body work. A couple seasons ago I only played once per week, but twice on that day, and I'd do legs 2x throughout the week otherwise with lower volume. Pretty much give myself 3 days after a leg workout to recover which only allows for the 1 day per week. Kinda sucks, but I'd rather play hockey

[StinnerOzz]

Wasn't feeling it today, but kicked ass anyway.

2 wins last night. 1g2a in high level with no pro teammates, and 2g2a in a blowout in the lower division. They didn't count one of them but even the other team said it was in - lol



UPPER #2


Slight Incline BB Press SS w/cable rows
135x8 / 100x10 - 2 sets



Parallel Dips +70x8,4-5,3-4 RP
SS w/Flat DB Press +half rep bottom of each 70x10,5 RP
SS w/high pulley crossovers w/3s peaks and negatives 70x8 +8 lower partials



Rev. Grip Pulldowns
160x9,5,4 RP w/3s peaks

Gironda Chins cluster set 4,3,4

Machine Rows, loose reps FOR POWAHH. Saving my back w/free weight rows for at least a couple sessions.
220x4, 220x4



DB Side Laterals
25x12 +static xF
drop 20x8 +static xF
drop 15x10 w/3s peaks



OH DB extension, alternating arms
20x12 each / add 30x10 each / add 35x10 each / add 40x8
SS w/DB curls 35x12,8 RP
SS w/straight bar pressdowns w/3s peaks 150x10
SS w/Cable Drag Curls w/5s peaks & negatives 70x9



Face pulls
120x12, 120x12



Hockey tomorrow, off Friday, legs/calves/abs Saturday!

[StinnerOzz]

LOWER / abs



Squat Machine calf raise w/3s peaks: 90x12, 110x12

Seated calf raise w/2s peaks: 110x12, 120x10, 120x12

Squat Machine calf raise w/3s peaks: 160x8,6,7 RP (+2)




Warmup circuits:

#1 Skater Squats x8 each leg
Lying Leg Curls w/2s peaks 70x12
Sissy Squat x8

#2 Lying Leg Curls w/2s peaks 80x10
Sissy squats x8
Skater Squats x6 each leg


High Bar A2G, 3-second pause squats
95x5, 115x5, 155x10

Lying Leg Curls
3s peaks 90x8, 110x8
2up/1down 80x10 each

Leg Press
270x20,10 RP




V tucks
12, 15

Machine crunch w/5s peaks
110x5, 100x6
Straight reps 130x10

Frog Crunch
+50x5,3 RP
+50x4,1,1,2,2,1 RP




Had the game winner and 2 assists in a roller coaster game the other night, to clinch 2nd place. Had absolute jelly legs afterward, I think I messed up my nutrition that day big time.

No Thursday hockey next week as we have a round 1 playoff bye, so I'll be lifting! Both Tuesday leagues have 2 games left before playoffs.

[StinnerOzz]

UPPER #1


Neutral pullups SS w/dips x6 / 8 - 2 sets



Flat BB Bench, cluster set, *not too close to failure
205x8,5,4*,4*,6 RP (+1 set/4 reps, increase from here)

RP Gironda Dips x10
SS w/Parallel Dips x8 RP



Neutral Grip Machine Rows w/5s peaks 160x8,5, RP
RP w/wide pulldown 150x10,6,4 RP
SS w/Straight arm pressdowns, heavy stack 80x6 drop 60x6



Snatch Grip High Pulls
155x6, 175x5
Wasn't feeling 195 today.



Seated DB Shrugs w/3s peaks
80x6,6,6 RP



DB Hammer Curls
40x12 drop 35x6 w/3s peaks
SS w/guillotine curls 110x10? Lost count


Standing OH BB extension cluster set
95x6,5,4 RP

RP Rope pressdowns w/3s peaks
110x8 drop 90x8
+20s peak on last rep of each

[StinnerOzz]

LOWER #1/ abs


Squat Machine calf raise w/3s peaks: 90x12, 110x12

Seated calf raise w/2s peaks: 120x12, 120x12, 130x8,4 RP

Squat Machine calf raise w/3s peaks: 160x8,6 RP




Warmup circuits:

#1 Skater Squats x8 each leg
Swiss ball ham Bridge x10
Sissy Squat x8

#2 Lying Leg Curls w/2s peaks 80x10
Sissy squats x8
Skater Squats x8 each leg
Swiss ball ham Bridge x8


High Bar A2G, 3-second pause squats
115x6, 135x6, 155x10


Leg extensions
140x15 w/3s peaks & negatives


Lying Leg Curls
3s peaks 110x8, 120x10


Skipped leg press because I'm going to do legs again on Saturday.




V tucks
x12
x8 w/5s peaks


Strap machine crunch, 3s peaks and negatives
100x8, 120x8, 140x6

[Cantplankwell]

Good to see you still at it there Stinner.

In the process of planning a comeback, after an out of control busy fall (and dodgy back)

I am on the ice tho, playing once per week.

[StinnerOzz]

Good to see you still at it there Stinner.

In the process of planning a comeback, after an out of control busy fall (and dodgy back)

I am on the ice tho, playing once per week.

Good to hear! I've been wondering where you've been/hoping you were OK. Hopefully hockey keeps your back loose and limber!

[StinnerOzz]

UPPER #2
LOWER #2
FULL BODY



Keeping it a tiny bit light so I can hit upper #1 Monday. Double hockey Tuesday, PLAYOFFS for 1 team on Thursday, and upper #2 Wed. Lower on Friday.


Warmups
Parallel Dips / Sissy Squats / Pullups: 10/8/8 - x2 sets

Squat machine calf raise: 120x15, 140x10, 160x8, 180x8, 200x8,6,6 RP



Neutral grip pulldown 190x8,5,5 RP
SS w/high grip machine rows w/5s peaks 130x5


A2G BB Squat cluster/RP set
135x3 add 155x3 add 185x2,3,3 RP


Slight Incline DB Press: 90x12,8 RP short 2 RPs in favor of:
SS w/parallel dips +half reps @stretch x6
SS w/High Pulley Cable Crossovers w/3s peaks 60x10


Rev. Grip Pressdowns w/3s peaks 90x15
SS w/Rope French press 90x12
SS w/machine dips w/3s peaks & negatives 140x5


Guillotine Curls w/3s peaks 70x6 add 90x4 add 110x4 add 130x6 / straight reps 170x7



Cut legs shorter than anticipated since they were still sore from Thursday. Gotta be fresh for Tuesday!

[StinnerOzz]

UPPER #1


Warmups
Gironda Dips / Gironda Chins / Face Pulls
10 / 5 / 100x8
8 / 4 / 100x8



Flat BB Bench, cluster set, *not close to failure
205x8,5,4*,5,6 RP (+1 overall, think I had one more me more in the end but…oh well)
RP w/Decline Cable Flies w/3s peaks & negatives: 40x8
SS w/Gironda Dips +half-reps @ bottom: x6 RP



Cable Rows: 200x8,4,4 RP (fwd stretch+drive into upright)
SS w/Gironda Chins: 8,4,4 RP
SS w/DB Pullovers: 70x12



Seated calf raise w/3s peaks
100x8, 100x12, 120x8 cramp
Straight reps 140x12, 160x12, 160x12



Guillotine Curls w/3s peaks 70x5 add 90x5 add 110x5 add 130x6 RP straight reps 160x8
SS w/French Press 80x15
SS w/Rev. Grip Pressdowns w/3s peaks 80x15 w/10s peak on last rep
SS w/Rope French press 100x8-10?
SS w/Cross-Body DB Curls 35x6,4 each arm alternating






On Wed and/or Fri I'll do lower volume upper plus some delts/traps:

Snatch Grip High Pulls: 155x6, 175x6, 175x6
SS w/DB Side Laterals 20x, w/3s peaks & negatives