Thanks. I’ll rotate through both.
Thursday- Speed & Max Upper
Speed training
Falling MB Throw Starts- 6x30yds
Lifting
Floor Press- worked up to 200x3 (PR)
Weighted Pushups- 3x10-12 BW+35lbs
Barbell Row (overhand grip)/Rear Delt Flyes- 4x8-10 115lbs / 4x10 10’s
Trap Bar Carries- 3x50yds 235lbs
Barbell Curls- 3x10 65lbs
Pretty good session today. Was still sore from Bulgarian split squats on Tuesday, so I felt kinda slow on sprints. But I did PR on Floor press which I am happy about.
Past 2 days of training:
Friday- Practice
Did some shooting, footwork and agility drills. Also did some 1v1’s with my little bro. He’s only 13 and doesn’t really play lacrosse, so it wasn’t much of a challenge at all, but it felt good getting some more “game-like” work in.
Sunday- Tryouts recap
Today was tryouts for travel fall ball. Went well and I played good. Again, I wasn’t at all nervous because I’m clearly one of the better 2021 defenders out there (no way to say that humbily lol). Got a lot of 1v1 and 6v6 work in which I’m happy about. Next Sunday is big for me as I will be attending an overnight event for the recruiting date on September 1st.
Tuesday- Max Upper & Speed Training
Lifting
Incline bench press- worked up to 170x4
Weighted pushups- 3x10-12 35lbs
Barbell row/Incline rear delt flyes- 4x8-10 115lbs / 4x10-12 5’s
Barbell curls/Db shrugs- 3x10 65lbs / 3x10-15 55’s
Ab circuit- situps/twisters/reverse crunches x20 each 3 rounds
Sprinting
10yd pushup starts x8, 20yd jump-back starts x4, 40yds 3-point starts x2
Good sessions today. Adjusted my week slighty again in order to fit more time in for school and such. Today and Friday will be two-a-days. Lifting went well I felt. First time doing Incline Bench so that was fun. Sprinting was pretty good. The two 40yd sprints at the end did feel a bit odd. But that’s to be expected as I haven’t sprinted 40yds in quite a while.
Thursday- Max Lower & Conditioning
Lifting
Box jumps- 5x3 up to 41in
Box squats- worked up to 315x3
Hyperextensions- 4x10-12 75lbs
Weighted situps- 3x10 15lbs
Conditioning
25yd prowler sprints x6 w/sled + 90lbs 30 seconds rest
Good session today. First time doing box squats and loved them. Tried situps with the weight behind my head instead of out in front, and it makes all the difference. I could only use 15lbs with it lol. Prowler sprints were tough but rewarding. I think I’m gonna try to add one set a week until I get to 10.
Friday- Rep Upper & Practice
Lifting
Plyo pushups- 5x3
Db flat bench- 55’sx12,10,11 (33 total)
Chinups/Face pulls- bwx12, 3x4-5 bw / 4x15 gray band
Db shoulder press- 4x6-10 35s
Lying extensions/Db hammer curls- 2x10-12 60lbs / 2x12 30s (each hand)
Practice
Wall ball
Footwork and agility
Good session today. Tested my max rep chins today. Got 12. Mind you these are full range of motion no cheating like most people do. Didn’t do much practice today cause I’ve got that overnight camp coming up.
So my stats on my indicator exercises are:
Box Squat- 315x3
Bench Press- 190x5
Box Jump- 45"
Chin Ups- 12
Tuesday 9/3/19- Max Upper
Incline bench press- worked up to 175x4 (PR)
Weighted pushups- 2x10-12 35lbs
Barbell row/Incline rear delt flyes- 4x8-10 115lbs / 4x8-12 5s
Barbell curls/Db shrugs- 2x10-12 65lbs / 2x12 55s
Good quick session today. No speed work because I’m have turf toe and I’m trying to rest it. Nice PR on incline bench. Had to cut the workout and a couple sets out to day for time reasons.
Sunday 9/1/19- Overnight Event Recap
Forgot to give a recap on the event last Sunday. It went well. Played pretty good, and got a lot of calls from colleges that I am interested in. Was freakin tired afterwards but it was worth it lol.
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What are some schools you’re aiming for? I don’t know many US College lacrosse programs other than the big name ones.
You should work on getting your BB row higher. 115 is too light for someone of your strength level.
My top 4 are Ohio State, Virginia, UNC, and Maryland, and they all reached out so I was pumped as you can imagine.
Yeah I know I dunno if I just have a weak back, or the form I’m using is subpar. Im doing my rows strict, no body English. Ive been very slowly progressing on them. I think I started out with 1x10 + 3x8 at the start of August, now im at 3x10 + 1x8. But youre right that’s pretty slow progression for a bigger exercise like barbell rows. Should I start doing them with some body English like most people do? Or is my back just weak and I need to work on it more? I can do 12 full range chin ups at 180lbs bodyweight if that means anything. If my back is just weak, how do you suppose I correct it? Thanks for your help!
I know those schools! You must be a decent player.
Hard to say - I would personally throw on 135 and work from there, adding reps until you hit 4x10.
Haha thanks
Ok i’ll give 135 a try next time thanks for the advice
Thursday 9/5/19- Max Lower
Box jumps- 3x3 up to 41in
Box squats- 135x5, 225x5, 275x3, 295x3, 320x3 (PR)
Hyperextensions- 75x12x4
Elbow plank- bwx1minx3
Good one today. No conditioning because like I said before I have turf toe and I should/need to take at least a week off of anything that would aggravate it. Even the box jumps starting bothering it a bit, so that’s why I cut it at 3 sets. It’s a bit annoying having to hold back like this, but I need to get rid of this thing its too freaking annoying. After a week I might see a doctor if its not gone. Anyway, nice PR on Box squats too. Hypers felt pretty easy will do 80lbs next week. I tried planks today for core and liked it. I think I’m going to switch all my core exercises to anti-movement patterns, since that’s more beneficial for performance.
Friday 9/6/19- Rep Upper
Plyo pushups- 5x3
Db flat bench- 55sx12,10,12 (34 total, PR)
Chinups/Pull aparts- bwx8,8,5,5 / blue bandx15x4
Db shoulder pess- 35sx10,10,8,8
Lying extensions / Db hammer curls- 60x10x3 / 35sx10x3 (each hand)
Good session today. PRed on db bench. Good news regarding the turf toe, this coming Wednesday I’m going to get it checked out. Hopefully I haven’t ignored it for too long and it hasn’t gone too far.
Proper footwear and rest should clear it up.
Don’t rush it. When’s your next required lacrosse practice/camp?
I would even switch out box jumps for now to something that limits foot & ankle involvement. Banded speed deads or squats would be a good option.
Tuesday 9/24/19
weight- 183.8lbs
Lift (A.M.)
Deadlift- 260x5, 300x5, 340x5
Press- 75x5, 90x5, 100x8
Assisstance- weighted pushups 35lbs ss bb curls 65lbs, ab wheel bw- 30 total reps each
I’m back. Sorry been slacking on the uploads. My toe is a lot better now, but not fully healed. The last week ive been trying a 5/3/1 full body set up, and I really like it, so im going to be doing that. Being able to focus on a few core lifts with proper progression seems like a better choice rather than a bunch different lifts like ws4sb. Decided on deadlifts im gonna only do minimum reps, because they are so taxing. But I will go for a plus set on the other main lifts unless its an “bad” day like Wendler says. Definelty felt the deads hard in my lower back, probably because the only deadlifting ive done recently is trap bar deads, and because my training has taken a slight halt due to my toe.
How are you enjoying 5/3/1?
I like it. I prefer this style of training over Defranco’s now (although most of the principles are the same). I think the biggest advantage is using sub-max weight, and planned progression on a few main lifts. I plan to get back to logging tomorrow. Just been occupied lately with school, recruiting stuff, and my toe injury. But I’ve just committed so it’s a good time to get back at the log now.
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Thursday, 10/10/19
Agile 8
Trap Bar DL
5s Pro- 260x5, 300x5, 340x5 ss chins 5x5
FSL- 260x5x5 ss db bench 5x10 45s
ab wheel 3x10
So im back to logging now. Lets get rolling. I’ll explain my training week some time soon just don’t have time right now.