I’ve decided to make a training log for my off-season (lacrosse) training. It should last almost 6 months and I’ll try and get every workout posted.
About me:
17 years old
male
Here’s the Basic template I’ll be using:
LOWER1
Heavy Squat
Heavy PC
Extra Unilateral Quad
Calves
Glute Circuit
Ab Work
UPPER1
Heavy Bench
Horizontal Pull
Unilateral Pull
Rotational Work
Scap Circuit
Neck Work
LOWER2
Heavy Pull
Heavy Unilateral Quad
Extra PC
Glute Circuit
Ab Work
Ankle Work
UPPER2
Heavy Vertical Pull
Vertical Push
Unilateral Push
Forearm Work
External Rotation Circuit
Neck Work
Later into the off-season I’ll include plyometrics/sprints before some of the workouts, and for the first phase or two all the extra work will be done at the start of the workouts (glute, scap, etc.). For periodization I’ll be training for strength and size at the start, followed by speed, and then endurance. Injury prevention is also important to me so I’ll focus on that as well.
Workout went alright. It was my first time doing ATG squats. Last week I got 155lbs Back Squats to parallel with pauses at the top for 20 reps. This time without pauses and going ATG things were alot harder. For the Natural GHRs I still can’t do the full range of motion under control so at the bottom I have to do a pushup motion. For the Lunges 30 means 30 pounds in each hand, and 12 means 12 reps each leg. The weight was too easy for my legs but my hands were getting sore holding onto the weight for so long.
BTN Band Pulldowns: 1x12
Prone Cobras (10-2): BWx1x3 (10 second holds)
BTN Band Pulldowns: 1x12
Neck Extension: Hand Pressurex1x12
Neck Curl: Hand Pressurex1x12
Neck Extension: Hand Pressurex1x12
Neck Curl: Hand Pressurex1x12
Neck Extension: Hand Pressurex1x1 (10 second hold)
Neck Curl: Hand Pressurex1x1 (10 second hold)
As you can see, I’m pretty weak at the moment. Inverted rows were done with my feet elevated. If you don’t know what a two-point row is, you can find a video for it in Mike Robertson’s “High Performance Core Training”. The russian twists were done with a 25lbs plate.
The reps might seem a little high but they’ll change throughout the phases of my off-season.
I would either put powercleans a head of squats or move them to a different day. They take a lot neurally and you’ll perform better if they’re first thing
[quote]ExNole wrote:
I would either put powercleans a head of squats or move them to a different day. They take a lot neurally and you’ll perform better if they’re first thing[/quote]
[quote]Xen Nova wrote:
not saying you shouldn’t do this…but there is a journal function if u click that ‘my T-Nation’ link. u can keep ur workout log there bro.[/quote]
A lot of people (including myself) use a thread for their journal. You’re the first to complain.
Vision, are you using standard linear periodization for your squat? What set/rep schemes do you plan on using for this “Strength” phase? Also, I know some of us brought this up on your last thread, but, you may want to at least learn how to box squat, so when you start sprinting and plyos, you can incorporate it because the Box squatting will tend to not leave you as sore.
To the person who brought up cleans, I didn’t see them listed in the program (or at least I thought PC was posterior chain?).
[quote]El_Animal wrote:
Xen Nova wrote:
not saying you shouldn’t do this…but there is a journal function if u click that ‘my T-Nation’ link. u can keep ur workout log there bro.
A lot of people (including myself) use a thread for their journal. You’re the first to complain.
Vision1, is this Designer Athletes?
[/quote]
It’s similar, but I changed it up a little to fit my needs.
[quote]Tags wrote:
Vision, are you using standard linear periodization for your squat? What set/rep schemes do you plan on using for this “Strength” phase? Also, I know some of us brought this up on your last thread, but, you may want to at least learn how to box squat, so when you start sprinting and plyos, you can incorporate it because the Box squatting will tend to not leave you as sore.
To the person who brought up cleans, I didn’t see them listed in the program (or at least I thought PC was posterior chain?).
Cheers,
Pat[/quote]
The program has been changed a little since I started that thread. Right now I have DE Box Squats in my 5th Phase. But I’m still not sure about using them because I have gotten people saying both use them, and not use them.
You were right about PC being posterior chain. As for Cleans, I’m still debating whether to use them or high pulls, but right now it’s set to high pulls.
EDIT: I sent you the program in a word file so you could see the rep schemes.
[quote]ExNole wrote:
I would either put powercleans a head of squats or move them to a different day. They take a lot neurally and you’ll perform better if they’re first thing[/quote]
[quote]vision1 wrote:
ExNole wrote:
I would either put powercleans a head of squats or move them to a different day. They take a lot neurally and you’ll perform better if they’re first thing
It was my first time doing X-Band walks, Step-ups, and reverse hypers. For some reason the step-ups were tiring my traps (I was using a BB). I was using a 20 inche box for those. For reverse hypers I didn’t have a machine, so I had to put a BOSU ball ontop of a banch and lie on top of that, it was very hard to stabilize.
I think my grip is the weak link in my deadlift because for 275 and 295 I was pretty much holding on by my fingertips. Maybe I just need some chalk.
I just got my schedule, and I’m going to have a lacrosse game saturday morning, and a hockey game friday night. What would be the best way to set up my week to get the most recovery, and best performance?