Sunday - 03-29-2015 Hockey
League game - 1 hour
Won 5-3. Got to play center 
Scored 1 goal
And in other Hockey newsā¦ My college made the Frozen Four!
Plus Omaha AAA U16 made it to the final four of the Tier 1 National championship before bein stopped by SHattuck St. Marys.
Wednesday - 04-01-2015 Hockey
Skating lessons - 1 hour
Scrimmage - 1 hour
No goals or assists in the scrimmage but hustled and started things into motion that lead to a couple of goals.
Warm enough to re-hydrate in the parking lot after hockey.
Thursday - 2015-04-02 531 C19W1 Deads and Military Press
Deadlifts
115 lbs x 5
140 lbs x 5
170 lbs x 3
185 lbs x 5
210 lbs x 5
240 lbs x 10
Military Press
55 lbs x 5
70 lbs x 5
80 lbs x 3
85 lbs x 5
100 lbs x 5
115 lbs x 8
Dumbbell Rows
80 lbs x 10 x 5 sets
Supersetted with Dips
45 lbs x 4
45 lbs x 3
35 lbs x 6
35 lbs x 6
35 lbs x 5
Military Press
85 lbs x 10 x 3
Supersetted with Cable Curls
100 lbs x 10 x 3
And Hanging Knee Raises
5 x 3
Some Front Raises
25 lbs x 12
30 lbs x 10
35 lbs x 8
Saturday - 2015-04-04 Hockey
League game - 1 hour.
Lost 2-1. I had several decent chances, just could not pull the trigger on a hard shot when needed.
Sunday - 2015-04-05 - 531 C19W2
Squats
105 lbs x 5
130 lbs x 5
155 lbs x 3
180 lbs x 5
210 lbs x 3
235 lbs x 6
Bench Press
85 lbs x 5
110 lbs x 5
130 lbs x 3
150 lbs x 3
170 lbs x 3
195 lbs x 7 - I believe thatās a Rep PR
Supersets
Neutral Grip Pull Ups 6, 6, 6, 6 - 24
Back Raises 25 lbs x 15 x 4
So what sort of warm up do you do for this 531 thing? Just curious.
[quote]minimaltechno wrote:
So what sort of warm up do you do for this 531 thing? Just curious.[/quote]
Technically, Iām supposed be doing Francoās Agile 8 and 400 reps of jump ropeā¦
I usually just go with an unloaded bar and hit ten reps of the exercise Iām doing before I start putting on plates.
Tuesday - 2015-04-07 - Hockey
Adult Skills Camp - 1 Hour
Four months of training once a week by the NAPHL coach of the year.
Lotās of skating, puck handling, 2 on 2 scrimmage on short ice.
Then the full ice sprints.
I need more cardio capacity 
[quote]2busy wrote:
[quote]minimaltechno wrote:
So what sort of warm up do you do for this 531 thing? Just curious.[/quote]
Technically, Iām supposed be doing Francoās Agile 8 and 400 reps of jump ropeā¦
I usually just go with an unloaded bar and hit ten reps of the exercise Iām doing before I start putting on plates.
[/quote]
Technically eh?
Ah yes Iāve seen that around the forums before. Looks good, might try that at home before cycling to work. Is this the prescribed warm up for 531 or just something you picked up. Iām just being nosey :-p
[quote]minimaltechno wrote:
[quote]2busy wrote:
[quote]minimaltechno wrote:
So what sort of warm up do you do for this 531 thing? Just curious.[/quote]
Technically, Iām supposed be doing Francoās Agile 8 and 400 reps of jump ropeā¦
I usually just go with an unloaded bar and hit ten reps of the exercise Iām doing before I start putting on plates.
[/quote]
Technically eh?
Ah yes Iāve seen that around the forums before. Looks good, might try that at home before cycling to work. Is this the prescribed warm up for 531 or just something you picked up. Iām just being nosey :-p[/quote]
Prescribed from Wendlerās āBeyond 531ā Book.
I need to start fitting it in sometime.
Saturday - 20150411 - Hockey
Skipped lifting Thursday, was still feeling the Tuesday night skate. Also tweaked my back apparently, so thought I could use an off day.
League Game - 1 Hour
Lost 4-1.
Rough game, only had 9 skaters. Picked up a substitute to make two lines offense and defense.
Ended up playing center in the 3rd period, because the 40 some year old center had no lungs left for going up and down the rink.
Had a birthday party for my 12 yo daughter after the game at the ice rink. Spent 2 hours trying to teach her and her friends how to skate,
Sunday - 20150412 - Hockey
League game - 1 hour
Won 4-1 over the team we lost to two weeks ago 1-2.
No points for me, had two good chances on shots but wasnāt on net.
Tuesday - 20150414 - Hockey
Adult Skills Camp - 1 Hour
Coach Ortmeyer ran the camp, lots of shooting drills.
Wednesday - 20150415 - Hockey
Skating lessons - 1 Hour
Scrimmage - 1 Hour
Saturday - 20150418 - Hockey
League game - 1 hour
2 - 2 tie.
We had only nine skaters, so we go a lot of ice time.
Monday - 20150420 531 C19W2
Deadlifts
115 lbs x 5
140 lbs x 5
170 lbs x 3
200 lbs x 3
225 lbs x 3
255 lbs x 8
Military Press
55 lbs x 5
70 lbs x 5
80 lbs x 3
95 lbs x 3
105 lbs x 3
120 lbs x 5
Dips
Body weight
10, 10, 7
Bike Spin
10 minutes at Level 6, 100 rpms
Quads have been hurting for a week, specifically the Vastus Medialis Obliques. Did the spinning to try to pump fresh blood through the muscles.
Wednesday - 20150422 - Hockey
Skating Lessons - 1 hour
Scrimmage - 1 hour
Quads really really hurt.
Friday - 20150424 - Hockey
Took Thursday off of lifting. Quads hurt to where I could not walk after sitting in a chair for 5 minutes.
Ice, Ibuprofen, streaching evelvation.
Start of the Omaha Goodlife Hockey tournament. 26 teams are in it.
My team won 7-2
I have three games to play and one to referee on Saturday.
never heard of streaching evelvation before for quads. Anyway just some humour for to help with the pain.
[quote]minimaltechno wrote:
never heard of streaching evelvation before for quads. Anyway just some humour for to help with the pain.[/quote]
I blame soreness for the typos, lol