Damn, that’s a hell of a warm-up. Thanks for posting. I’ve done the cariocas as part of the warm-up for my gymnastics class (which is on hiatus at the moment) but didn’t know what they were. I suck at them, probably because I’m dyspraxic. Heh.
And damn you’re strong. TGUs with 45lbs?! And heavy cleans too.
I felt tired after watching that warm-up… Ouch.
I suck at the cariocas too, Cal. I keep working on them because it helps my crossovers on the ice.
2 and Cal–It’s taken me awhile, but I’ve finally learned how to do cariocas without tripping over my own feet. Keep working at 'em guys!!
Today’s workout: Packing up my car for the trip down to Wisconsin tomorrow. So far so good–turns out a childhood of playing countless hours of tetris was time well spent.
Probably will have enough time to squeeze in an actual lift tonight, but we’ll see.
Tomorrow: 15+ hours of travelling. Aww yeah road trip?
I remeber those 3Am fire alarms from rez drunkards who wanted to hang out after the bars closed…
for the curls - you need to tap your inner sistard, watch youself in the mirror and send kisses to your reflection!
have fun on the road trip!
Have a safe trip, junior!
you really are co-ordinated!
i swear i could feel my adductor ripping when i saw you doing those cossack squats. hmm… guess i should get to stretching something. thanks for posting the step overs and step unders - i wasn’t quite sure how to do them.
your knees are starting to look much better on your broad jumps. the second series looked good to me and all the singles.
I just love your videos. Now I want to do cleans in the WORST way. The knee thing you’ve got going on in the squats is of particular interest to me. What do you think causes that issue for you?
Best of luck starting your new school year. Such an exciting time, is the shiny, new school year!
Kimba–I’m not completely sure what is causing the knee shifting, but it seems as though it’s caused by me actively resisting more knee caving. The most pronounced caving is seen at my sticking point, as I try to grit through the rep. I could be totally wrong (so certainly don’t take this as gospel), but I think my body is just trying to position itself in a way that I’m able to avoid having 200+ lbs pin me to the ground. It certainly isn’t the safest position, but as a goalie who spends a lot of time in a valgus knee angle, I could see how my body may view this as good position to come out of a squat in, even if it really isn’t.
Alexus–Cossack squats and angry adductors aren’t the bestest of friends, but they definitely help free up some mobility. The broad jump knee cave seems to have gone away a bit and the result: no more knee aching after broad jumping! Yay!!
Mainy–Sistard, eh? Don’t think her and I get along that well. Maybe, I could give her a chance and listen to to her for once, if only to be accepted by the brotards at my gym back home.
I’m gonna type the rest of this up in random little tidbits, just because.
-I’ve made it back to the States and am settling in to my creepy new house. It’s really old, but fun. We should open it up to the public as a mystery spot–it’s definitely slanty. My room is on a definite downward slope that’s a little less noticeable now that it’s all furnished. I’m not sure if slantiness is something to be worried about, it sure doesn’t bother me now.
-Cooking completely on my own has been a fun adventure. Yesterday I learned that I should break econo-sized ground beef packages into smaller portions before freezing, because if you don’t, it’s A LOT harder to break it into smaller portions when it’s frozen.
-My brother flew home yesterday. He had been down to help me unpack and settle, as well as to hang out. The state fair was definitely a highlight. Nothing like fair people-watching and fair food (my body is still rebelling against the food).
-Started my internship with the strength and conditioning coaches. It’s been really good so far. I mean, this is the shitty internship–the one where you do lots of observing, cleaning, and data entry–but I still enjoy it. Lots still to be learned though. Yesterday, they began teaching me how to do functional movement screens. With a ton of athletes and few staff to go around (not to mention time restrictions), full in-depth assessments are very difficult to pull off. Instead, a more general screen like the FMS is utilized. It still is very useful in providing corrective exercises and exercise modifications to those that will need them.
-Hit up a workout today after interning. I still find it pretty cool to lift in a mostly empty, yet well-stocked gym, and relish any opportunity to do so.
10-15 min warmup
Snatch work
empty bar stuff
5 X 69#
3 X 79#
2 X 79#
multiple singles @ 89#
I’m trying out the low-hip starting position, which is taking some getting used to. After a decent hiatus from doing them, snatches are very hit-and-miss for me.
4 sets of:
12 X High step-ups with 10 lb counterweight (6 per leg)
Chinups
5 X unweighted (2 sets)
3 X with 1 chain (2 sets)
3 sets of:
10 X 20 kg KB Single-legged RDLs (5 per leg)
10 X 45# DBs floor press
2 sets of:
16 X Cossack squat (weighted with chain)
30 (15 ea leg) X TKEs (with purple band)
Today was a day off from interning, meaning I got to sleep in for the last time before classes actually start. But I still got my ass into the gym.
10 minute warmup
Front Squats
5 X bar
5 X 95#
5 X 135#
4 X 4 X 155#
4 sets of:
chinups (10, 6, 6, 4)
8 X 5 sec RFE squat holds (4 ea leg)
5 sets of:
10 X feet-elevated pushups (low box)
15 X 20 kg KB swings
8 X 40# DB rows
Humidity + this workout = crazy amount of sweat
Just dropping in quick. The start of the school year has been hellaciously busy, as always. 5 classes + internship + getting used to living off-campus = a ton of fun
I’m still able to get my lifts in, which is definitely good. The tougher part is planning out and leaving time to eat. Apparently, according to one of my roommates, I eat a “gourmet college diet”, which basically means that I don’t consume copious amounts of ramen and kraft dinner, but instead eat (cheaper) meat and veggies and fruit for my meals. I pretty much live off of tuna, frozen chicken breasts, ground beef, eggs, and frozen broccoli. I haven’t figured out which cuts of meat are both cheap and easy to prepare, so I’m pretty limited in meat choices as of now.
Still getting into the swing of things with the internship. Again, it doesn’t include a lot of coaching, but I’m still learning a lot. A lot can be learned just by observing. The bitch work doesn’t bother me much either–it’s a necessary evil, so I’ll suck it up and deal with it. Tomorrow we’re doing performance testing for some of the sports–I’ll be helping out with that until it’s my turn to test in with my team.
Yesterday’s workout:
Warmup–lunges, lunge complexes, lateral lunges, scap pushups, pushups, hip flexor work, squat to stand, etc.
Hang snatches
3 position snatches with bar to warmup
3 X 69#
3 X 79#
4 X 3 X 89#
4 sets of:
12 X One-legged squats from box with 10# DBs (6 ea leg)
6 X chinups
3 sets of:
10 X 24 kg KB single-leg RDLs (5 ea leg)
10 X 45# DB bench press
2 sets of:
16 X slideboard lunges
16 X cossack squats with 1 chain
TKEs (12 each leg)
Cossack squats with a chain? Jeez…
Diet sounds pretty solid. Do you use whey? I find it a pretty cheap and effective way to get my protein in.
i wonder if a slow cooker might help? is it chuck steak? anyhoo… a lot of the cheaper meat needs to be cooked for a long time - then it will go tender. but tough and chewy otherwise. i’ve heard of people getting those slow cookers and chopping meat and veges into them, some water, some seasoning, then leaving them on all day.
dinner is done in time for when you get home. great investment for the winter and easy preparation. easy to reheat, too, if you have access to a microwave. i’d love to try this but unfortunately they are banned in my hall 
slow cooker is a great idea Alex.
cudos on keeping the diet cleaned in rez. My diet back then was beer, souther comfort, vodka and coconut rhum. lol!
Cal–I do use whey, but I haven’t ordered more since getting back to school. I’m just about to order some, so that’ll help make things a little easier.
Alexus–A slow cooker is definitely on our “to buy” list. One of my roommates brought porterhouse steaks back with her, but the rest of us aren’t touching them because that’s a GOOD cut of meat. She brought a bunch of ground beef (she lives on a cattle farm) and let us have at that, which is fine by me.
Mainy–I wouldn’t say that my diet doesn’t include liquor; it isn’t college unless there’s some boozing involved. Just a little less than last year because I have to be a little more of a book nerd this year.
I’ve been busy! Interning is pretty much in full swing, and is still awesome. The least awesome part: getting up before 6 every morning.
My team lifting began on Friday with performance testing, and continued yesterday with functional movement screens and body comp measurements. As an intern, I helped out with both the functional movement screens and the performance tests for some of the other winter sport teams. Yesterday was certainly a long day–repeating the same test instructions over and over gets tedious, but the interactions and overall tests were fun and a good learning experience.
The movement screens were interesting–different teams had different general weaknesses. The most pronounced weakness I found was on the pushup test for a large number of the female athletes we tested. In order to complete a pushup starting with the chest on the floor, many had to compensate the movement by lifting the chest first and having the hips lag behind. A couple of weeks ago, I had read a blog post online by a female strength coach who had also noted that the pushup part of the screen was the weak point amongst many of her female clients as well. Much of this can be due in part to the fact that many females my age lack the upper body strength needed to performed such a movement. Thus, I can see that much of the general programming will be based around eliminating this weak point.
Personally, I did well on the trunk pushup and deep squat test (which involves holding a dowel in a narrower-than-snatch-width grip and squatting down until the hip breaks parallel with a narrow, straight-footed stance), and the active straight leg raise. For the other tests (rotary stability, in-line lunge, shoulder mobility, and hurdle step over), I struggled mostly with my right-side movement. I found it to be surprising that I would lag so much on one side, but then again, in the past, it was my right shoulder that had become inflamed and I have had slight issues with my right hip flexors and adductors.
Tomorrow starts the actual lifting for us hockey players, and, by looking at the workouts, it’s gonna be a tough grind. One benefit/curse of being an intern: I get to know the workout programs before they actually hand them to us.
Sounds like you settled into school pretty quickly, Jr.
I prefer a ribeye steak over a porterhouse myself.
Chicken breasts in a slow cooker with a package of taco seasoning mix makes for easy meals.
hockey season!
hope you find the time to keep us updated with some info/pics 
sounds like you’re set up for a busy year.
pre-season is the best.
I miss it
I dont miss college food- but I wrestled and did not eat-
see how that worked out it was a good workaround.
actually I think I ate like 9 million hard boiled eggs
and stole apples from the apple farm I ran past every day
sadly the apple orchard was like still 6 miles out-
so you had to do it on the way back.
Mainy–I’ll try to keep you updated as much as I can. Above is one of my favourite pictures from last year–hopefully that’ll hold you over until I get some new ones!
KMC–I hear ya on not eating dorm foods. Hardboiled eggs are definitely a dorm staple. Funny you mention apple orchards–one of my roommates lives on an apple orchard, so we have a decent supply of apples!
Wednesday was our first team lift and we certainly have our work cut out for us. Some of the lifting was awfully tough, but it’ll get better.
15 minute warmup
4 sets:
6 X back squat (135#, 155#, 185#, 185#)
4 X vertical jump (repeated)
8 X landmine row
4 sets:
single arm bench (40# X 20, 40# X 20, 2 X 45# X 16)
20 X 1 leg balance
30 X single leg stability ball leg curl
2 1/2 sets (didn’t finish set within the time):
20 X 25# 1 arm situps
12 X 40 kg 1 leg RDLs
pullups (7, 3)
The situps sucked balls. Majorly. Everything else wasn’t quite as bad. The one-legged RDLs are always a good time–especially when there is a barbell involved. Tough workout for a lot of people to come back to considering a lot of my teammates haven’t lifted all summer. For whatever reason, some of them have a great disdain for lifting, for no apparent reason other than it can be hard work. Hard work on the ice = fine, hard work off the ice = not so fine. Apparently I missed the memo. Anyways, I’m working on being positive in the weight room around them, and trying to show them it’s not so bad. If it reduces some of their negativity a bit, I’ll consider it a success.
Landmine rows? Explain!
Cal-- This video shows a landmine row. Regular barbell bent over rows can bother my shoulders–something these don’t do.
Yesterday was a work capacity lift day. Good stuff.
6 sets of:
5 X 85# push jerk
5 X chin ups
20 X bear position crunches
12 minutes of:
20 seconds work
25 seconds rest
squats
lunges
up/downs
3 minutes rest
12 minutes of:
20 seconds work
25 seconds rest
pushups
20 kg KB swings
inverted rows
Working your ass off: a great way to start off the weekend. Then went out with some friends. Then spent today lazing around.
