Junior Mint's Log

Training
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2b–Haha love those ones. I saw a good goalie one awhile back, but I can’t seem to find it now :frowning:

Offseason lifting began today with general prep. General prep is just as much fun as gargling everclear, so mercifully, we’re only doing it for two weeks. Damn near passed out today during the third part of the workout. One of the coaches stopped me when I apparently almost dropped right in front of him.

Warmup–Ladder drills, skipping drills

As many sets possible in 12 min:
12 X stability ball pushups
inverted row (for as long as it takes partner to finish pushups)
15 second plank hold
=11 sets?

10 X 35# DB goblet squats
mountain climbers (til partner is done squats)
40 single leg stability ball leg curls
=10 or 11 sets

3 X eccentric pullups
10 X burpees (no pushup)
10 20kg KB swings
=4? Don’t really remember…

Definitely going to be friendly with my PVC roller tomorrow or else there is NO WAY IN HELL that I will make it up two flights of stairs to my afternoon class.

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Ouch…

Good luck with roller!

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Wednesday’s lifting
Warmup–ladder drills, lateral hop work

As many sets possible in 12 minutes:
10 X rack jumps with 10# plate (goal=hit plate against top of power rack on jumps)
side planks (hold until partner is finished jumps)
15 seconds X mountain climbers
=11 sets

As many sets possible in 12 minutes:
16 X 25# plate overhead lunges
inverted rows (until partner is finished lunges)
20 seconds X slideboard leg curls

20 seconds on, 25 seconds off for 12 minutes:
bodyweight squats
hand release pushups
up downs

Another day, another round of general prep work. This made me way less sore today than Monday’s workout made me feel on Tuesday. Also didn’t come to the brink of passing out–which is another positive.

With my hockey season over, I started interning in the weight room again. On the days I intern I actually have less spare time than I did during the season, which I hadn’t expected, but am fine with. Right now, I’m mostly learning the queues used and becoming more comfortable with explaining the lifts and giving queues. They want to make sure I have everything down and am fairly comfortable before I begin actually coaching athletes during their lifts. Right now, I know what’s is being done right and wrong, but just have to use the correct terms in order to help correct the lift. Just gotta keep working at it.

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Still sounds like fun time in the gym :wink:

Goalie humor???!!!

I thought goalies were always serious…

225

Haha, only as serious as we have to be. Good timing with that one–we start intramural softball soon; however goalie equipment is not allowed anywhere near the field. Clark is from near where I’m from too, which makes that 10x more awesome.

Yesterday was work capacity fun (read: hell).

40 inverted rows
40 squats
40 hand release pushups
40 24" box jumps
50 mountain climbers
40 24" box jumps
40 squats
40 inverted rows
45 burpee jumps (no pushup)
for time–9:59

I think I might be missing something in there, or have the order slightly wrong. We had a choice to start with any one of the movements, but had go in order from there and finish with burpees. I chose to start with the first box jumps because I find box jumps to be crazy hard when I’m tired. Doing 80 inverted rows in a row wasn’t fun, but it beat murdering my shins on the box.

226

JM, I love that you are getting coaching experience already. Awesome!

Reading these workouts are making me tired. I know I couldn’t do 80 inverted rows, much less all the rest of it.

227

Thanks Kimba!

Monday’s lift felt nowhere near as bad this week. Seems as though my body remembered what general prep is this time around which is AWESOME. No almost passing out this time which was a marked improvement.

Warmup–shuffles, cariocas, alligator walks, jump rope,pushups,

As many sets possible in 12 min:
15 X stability ball pushups
inverted row (for as long as it takes partner to finish pushups)
plank hold (for as long as it takes partner to finish pushups)
=13 sets

10 X 35# DB goblet squats
mountain climbers (til partner is done squats)
40 single leg stability ball leg curls
=13 sets

3 X chin ups (5 second eccentric)
10 X burpees (no pushup)
10 24kg KB swings
=7

228

Not passing out during a workout is a good thing… :slight_smile:

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Just popping in quick before I start doing some homework.

Friday’s workout was the same as last Friday’s, except I changed up the order slightly.
40 hand release pushups
40 24" box jumps
50 mountain climbers
40 24" box jumps
40 squats
80 inverted rows
40 squats
45 burpees
time: 9:09
Managed to shave 50 second off my time, which is a nice improvement.

Since Wednesday’s workout I’ve been having some issues with my right hip. If I squat past parallel or with a wider stance, I get a deep pinching pain. Hoping it’s soft tissue-- gonna see if I can improve it with some lacrosse ball work before talking to the athletic trainers.

230

Been doing more coaching and hanging out and less homework. Probably should even things up to finish up the semester. Still getting some of the queues down but am able to get the athletes to do things at least somewhat properly. For some of the more complex lifts (today, it was one-legged RDLs), I still need pointers on it. Good thing the coaches are usually nearby to help out.

One of the things I’ve gotten better at is conversing with the athletes during lifts. Starting out, it was a little intimidating to approach some of them and call them out for having social time when they should be lifting, or when they definitely could be using a little more weight. It also seemed awkward, given I knew some of them through classes or friends. The more time I spend in there, the more at home I start to feel with things.

Monday’s workout:

4 sets:
4 X push jerks (88#, 98#, 108#, 118#)
40 second X extended front planks
20 second/side X banded clam shell holds

4 sets:
10 X alternating DB bench press (30#, 40#, 50#, 50#)
40 second bear position holds
something I don’t remember

4 sets:
10 X back squats (115#, 135#, 135#, 135#)
8 X BB RDLs (135#)
10 X low-ish bar inverted rows

Wednesday:
4 sets of:
10 X RFESS (25#, 30#, 40#, 45#)
3 X chinups with 6 second eccentric
60 second X reclined holds

4 sets of:
6-8 X incline bench press (65#, 95#, 105#, 105#)
10 X suitcase deadlifts (110#)
20 X band anti-rotation presses

3 sets of:
10 X 1 legged RDLs (88#)
40 X slideboard single leg curls
16 X 78# landmine rows

…And time to pass out for the night.

231

Went with one of my teammate’s up to her grandparents place for the Easter weekend. Very nice of her to extend the offer to me–it was way better than spending the weekend here. Her grandparents were great people, and definitely spoiled us while we were up visiting. They live in a cabin/fishing area, so it was a relaxing, quiet weekend. I really enjoy weekends like this, it helps slow things down in my life, giving me time to recharge, reflect, and gear up for the last month of classes.

Also motored my way through The Girl with the Dragon Tattoo and finished Uncle Tom’s Cabin. I’ll be choosing a lighter read in my next foray into the world of literature–those books combined is quite the downer.

Friday’s lift

5 sets of:
BB military press (65# X 10, 65# X 8, 65# X 8, 2 X 75# X 6)
20 yd X 75# DB suitcase walk
8 X BB RDL (3 sets @ 132#, 2 sets @ 152#)

4 sets of:
10 X 25# plate rack jumps
15 sec mountain climbers
15 sec extended plank hold

Finisher:
Similar to the last two Friday’s work capacity work, except with no mountain climbers and a second round of pushups.

40 24" box jumps
40 pushups
40 squats
40 inverted rows
30 24" box jumps
30 inverted rows
30 squats
30 pushups
35 burpees
time: 11:15? Much higher than the other one. Not sure if I got everything in the right order, but the second round of pushups took awhile–especially because of the hand release at the bottom. Bleh. It’ll get better.

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Glad you had a fun weekend, JM!

You have a favorite for the NHL Playoffs?

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Seeing as the team I cheer for (the Wild) did not make playoffs (yet again), I’ll have to jump on someone’s bandwagon. In the west, I’d really like to see the Blues make some noise for no reason in particular. In the east, I can’t wait to watch the Flyers and Pens beat the living piss out of each other. Seeing as I spent a year in Pittsburgh, I’ll hop on their bandwagon. After watching some games live while I lived there, I have a lot of respect for the talent of their top players. As a goalie, watching Fleury play is astounding–so athletic.

Got a pick?

Monday lift
4 sets:
4-6 X push jerks (6 X 88#, 6 X 98#, 4 X 108#, 4 X 118#)
50 second X extended front planks
20 second/side X banded clam shell holds

4 sets:
10 X alternating DB bench press (45#, 45#, 50#, 50#)
40 second bear position holds
10 X 25# medicine ball slams

4 sets:
4-6 X back squats (135# X 6, 155# X 6, 175# X 4, 185# X 6)
6 X BB RDLs (152#, 152#, 172#, 172#)
10 X low-ish bar inverted rows with supinated grip

Push jerks were being weird for me. The first, third, and fourth sets felt weird with my shoulders, but the second set felt absolutely golden. And, oddly enough, I didn’t think I was doing anything different.

Everything else felt pretty peachy for the most part. The discovery of the day: my hip flexors are RIDICULOUSLY tight right now. But, they might have always been tight and I just didn’t pay close attention.

234

[quote]juniormint wrote:
Seeing as the team I cheer for (the Wild) did not make playoffs (yet again), I’ll have to jump on someone’s bandwagon. In the west, I’d really like to see the Blues make some noise for no reason in particular. In the east, I can’t wait to watch the Flyers and Pens beat the living piss out of each other. Seeing as I spent a year in Pittsburgh, I’ll hop on their bandwagon. After watching some games live while I lived there, I have a lot of respect for the talent of their top players. As a goalie, watching Fleury play is astounding–so athletic.

Got a pick?
[/quote]

I’m a Devils fan. Hockey became part of my life while I was in New Jersey and the Devils were always helping with Youth Hockey there.

I have a friend who plays on the Wild, Jed Ortmier.

I have a funny story about my encounter with Marty at a NJ Ice rink one summer…

235

Have a feeling the Devils will top the Panthers in the first round. Beyond that, who knows.

Considering that Marty is a goalie, I can imagine that was quite the encounter.

Wednesday’s lift was moved to today due to some water main issues at the gym. I wasn’t all too pleased about that–was definitely itching to get into the gym on Wednesday. Shit happens though.

Today’s lift:

3 sets of:
DB rear foot elevated split squats–35# X 5 ea leg, 40# X 5 ea leg, 50# max reps for each leg (8 right, 6 left)
5 X chin ups with 6 second eccentric
75 second reclined hold

4 sets of:
BB incline bench (65# x 6, 95# x 6, 105# x 6, 115# x 4–rep PR)
BB suitcase deadlifts (2 X 110# X 10,2 X 120# X 10)
banded anti-rotation presses

4 sets of:
6-8 X 110# BB single leg RDL
20 X slideboard hamstring curls
16 X landmine one-armed rows

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Typing up this post while I’m tuned into some playoff hockey. It’s been tough to watch hockey this year with only super-basic peasant cable, so I’m enjoying this opportunity.
I went to the state NSCA clinic this weekend just outside of Milwaukee. It was an amazing experience–I got to meet a number of coaches throughout the state, and got to talk shop with a number of them. Needless to say, I learned a lot this weekend.

Today’s lift–deload week
4 sets:
6 X 100# split jerks (alternating lead leg)
45 second X extended front planks
30 seconds X banded clam holds

5 sets:
6 X 25# rotational med ball slams
10 X bear position alternating reaches
6 X 40# alternating DB bench press

4 sets:
4 X back squats (135#, 135#, 185#, 185#)
BB RDLs (132# X 10, 132# X 10, 152# X 8, 202# X 4)
8 X inverted rows

I decided to move to split jerks this week as they feel better on my shoulders than push jerks do. Switched lead legs each rep, which is difficult. Lead with my right leg naturally, so leading with the left leg just feels unnatural right now.

Even though it was a deload, went for the same back squat weight (185) as last week. Came up easy for 4. Had an issue with falling forward a bit coming out of the hole in my first two sets, which was fixed by focusing on bringing my hands in a little and keeping my chest up.

237

Today is kind of a mid-week weekend for me–both my classes were cancelled for the day. Filled my time by cleaning up the house a bit, and going out and doing some basic movement work out at a nearby park.

Squat to stand
Inchworms
Lunge with rotation
Reverse lunge with knee hug
Lunge with overhead reach
Diagonal lunge
Walking RDLs
Frankensteins
Butt-kickers
High knee march
Shuffles
Short-stride cariocas
Long-stride cariocas
Somersaults and shoulder rolls
Bearcrawls
One-legged skips
High knee skips
50% sprints from pushup position
Backpedals

10yd sprints x 6
15 yd sprints from lunge start X 4
Cutting drill with cones X 4
Change of direction drill with cones X 3
Change of direction (forwards/backwards) X 3

In all, took about 50 minutes. My focus was just nailing down the movement patterns and just being conscious of the way I was moving. I took as much as rest as I felt I needed between sprints and the cutting/change of direction drills, and it seemed to average out somewhere between :45 and 1:15.

238

Wednesday’s lift:

3 sets of:
DB RFESS (3/leg X 40, 3/leg X 50, 8/leg X 50)
4 X chin ups
70 seconds X reclined hold

4 sets:
BB incline bench (65# X 4, 95# X 4, 105# X 4, 115# X 4)
10 X 120# BB suitcase deadlifts
banded anti-rotation presses

3 sets of:
6-8 X 90# BB single leg RDL
20 X slideboard hamstring curls
16 X landmine one-armed row

Single leg RDLs are still getting the best of me. It’s definitely a tough movement to learn. And my balance isn’t as good as it should be on one leg.

Friday’s lift:

3 sets:
BB press (6 X 65#, 6 X 75#, 4 X 85#)
8 X 152# BB RDLs
20 yards X 80# DB suitcase walks

5 sets:
6 X 25# rack jumps
15 sec X mountain climbers
15 sec X extended front plank

Finisher:
40 24" box jumps
40 inverted rows
30 squats
30 pushups
30 24" box jumps
30 inverted rows
40 squats
40 pushups
35 burpee jumps
time: 10:07

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Everyone tends to have better balance on one leg versus the other.

I’ve never tried single leg RDL’s… I envision falling over.

My team scored a real strange goal yesterday.

Puck hit one pipe, went under the goalie.

Ref signaled no goal, players started to argue with the ref.

The goalie got out of the crease, and one of our d skated over and pushed the puck into the net.

Ref signaled goal.

240

Haha wow–that’s definitely a peculiar goal. Bet that that goalie learned an important lesson–always play until the ref blows the whistle.

I’m down to the last two weeks of class before finals which means one thing–CRUNCH TIME. I’m swamped by assignments right now, so I don’t have much time to relax. The good thing about team lifting sessions is that, even when loaded down by piles and piles of homework, you still have to go and lift. And lifting is actually a pretty good stress-relieving study break–especially when you get to throw heavy medicine balls around.

Today’s lifting:

4 sets:
2-4 X BB split jerks (4 X 98#, 4 X 110#, 2 X 120#, 2 X 130#)
60 seconds X extended front plank
60 seconds X banded clamshells

4 sets:
10 X 30# medicine ball rotational slams
10 X bear position reaches
10 X DB alternating bench press (45#, 55#, 55#, 55#)

4 sets:
4 X BB back squat (135#, 155#, 185#, 195#)
10 X inverted rows with supinated grip
8 X 154# BB RDLs

Today’s lift felt pretty freaking awesome for some reason. It probably had to do with last week being a deload week. The biggest thing of note was that my vertical jump today was an inch higher than I’ve even had before (we test it at the beginning of every week of lifting using a jump mat). Hopefully that number stays high for the next week or so–we do our end-of-the-school-year lifting test out next week.