Outdoor Dynamic
Back Squats:
45 x 5
135 x 5
185 x 5
225 x 5
275 x 5
Deadlifts:
135 x 5
225 x 5
315 x 5
365 x 5
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 3
BB Rows:
45 x 8
135 x 8
205 x 8
Tuck Ring Chins:
8 + 5
Dips:
15 + 5
3 Likes
Track Warmup, build up sprints
Tempos:
5 x 100
Push-ups, sit-ups, walk back recovery
Circuit: 3 sets @ 20m
Forwards, backwards
Shuffle, shuffle
Carioca, Carioca
Backwards, forwards
Partner Lateral Med ball tosses:
3 x 10 each side
3 Likes
4km jog yesterday
Today: Athletic therapy and 1 hour massage
3 Likes
1.5 hour pick up lacrosse game
3 Likes
Bike
SSB Squats:
60 x 5
150 x 5
200 x 5
240 x 5
280 x 5
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 4
Deadlifts:
135 x 5
225 x 5
315 x 5
365 x 5
BB Rows:
205 x 11
Dips:
20 + 5
Ring Tuck Chins:
7 + 4 + 3
On a roll. 3 weeks out from training camp.
3 Likes
Jump rope, dynamic
Back Squats:
Up to 2 x 5 at 275
Deadlifts (Using tires):
Up to 1 x 4 at 385
BB Rows:
205 x 15 (with some pauses)
Bench:
115 x 8
165 x 6
185 x 5
205 x 5
225 x 5
Tuck Ring Chins:
BW x 10
Dips:
BW x 20
3 Likes
Track warmup
Tempos:
2 x 100m
2 x 200m
2 x 100m
100m walk, push-ups, sit-ups after each set
Shuttles: 3 sets
Side shuffle, side shuffle
Front, front
Front, back
Then some partner oblique stuff
3 Likes
Athletic therapy
1.5 hr pickup lax game
2 Likes
Bike, dynamic
Banded Back Squats:
135 x 5
185 x 5
225 x 5
265 x 5
Green bands
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 4
Deadlifts:
135 x 5
225 x 5
315 x 5
365 x 5
BB Rows:
10+5 with 205
Pull-ups:
BW x 11.5
Dips:
BW x 20
My squats are weak but I’ve been doing very low volume (two top sets per week) and haven’t done any accessories to avoid DOMs. This was my last heavy seat of Deadlifts until my tournament. Mild sports hernia symptoms setting in so need to be careful with my ab and hip volume.
Rest day tomorrow then 5 lacrosse games this weekend.
1 Like
1 game Friday
2 Saturday
2 Sunday
Won them all
Athletic therapy today
2 Likes
Bike
Bottom Up Half Squats:
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5
315 x 5
Staggered Stance RDLs:
3 x 6 per side with 225
Bench:
115 x 6
165 x 5
185 x 5
205 x 5
225 x 5
205 x 5
DB Rows:
4 x 12 with 80s
2 Likes
LISS
10 min jump rope
10 min rower
10 min bike
10 min jump rope
10 min rower
10 min bike
Dead bugs after each set
I’m in good shape based on this workout. Most output I’ve done on a LISS session in a while and it felt super easy. 121 average heart rate. Rower prob 2:06 pace, biking at 185 watts (22 mph), and jump rope not sure but it’s non-stop at a decent rate.
2 Likes
