Inseason Training Log ( Fall Lacrosse )

[ffknight84]

3 days a week - mon, wed, fri higher volume less frequency than prevous.

Mon

Squat 3x6
GMs 3x8
Deadlifts 3x5
Single Leg Calf Raises 3x8 each leg
Weighted Situps 2x10

Wed

Bench 3x6
Close Grip Incline 3x8
T-Bar Rows 3x6
Pullups 3x8
Side Raises 2x12

Fri

Power Cleans 3x5
Zercher Squats 3x6
Snatches 3x5
Dbl Leg Calf Raise 3x8
Weighed Situps 2x10

 

[ffknight84]

Day 1

Squat
45x8 95x8 135x6 185x6 225x4 245x6x3 ( all raw )

GMs
135x8x3 ( raw )

Deadlift
135x6 185x4 225x2 275x5x3 ( last 3 sets belted )

Single Leg Calf Raises
3x8 Bodyweight

Weighted Situps
2x10 w/ 25 lb

Edit: was going to swain but those 2 cheeseburgers were calling my name instead of all you can eat caf...

 

[Zander1983]

TIME TO SWAIN !!!

Doesn't that conflict with the goal in your signature?

 

[ffknight84]

im eating 4000 every day and still losing weight thx to the massive amounts of running.

edit: did not, i repeat did not swain. I was going to but backed out last second in favor of those burgers. Ive eaten around 3600 calories today and have one snack to go that will take me to 4000. 5 meals today already eaten.

 

[ffknight84]

Day 2

Bench
45x8, 95x8, 135x6, 185x6, 205x6x3 ( tough but good )

Incline Close Grip
135x8, 135x6 ( tris were fried at this point, no sense over training )

Reverse Grip T-Bar rows
45x8, 90x6, 135x5x3

Pullups ( all bodyweight )
1x8, 1x6, 1x3 ( nothing left in me )

Sideraises
35x12x2 each side

Weighted Situps
25x10x2

One word for you, SHOT...

 

[ffknight84]

Day 3

Power "Squat" Cleans
45x3 135x3 165x3 185x3x3 ( squat clean PR )

Zercher Box Squats
95x8 135x8 185x6x3 ( zecher PR )

Hang Snatches
45x5 95x5 135x3x3 ( snatch PR )

DBL leg calf press ( bodyweight )
3x8

Weighted Situps
25x10 ( back started hurting so i stopped hear and called it a day )

I hit a lot of PRs today, had a lot of motivation and energy, so that prolly did it.

 

[Lord_Suston]

fuckin A bro setting pr's like that will make you one scary mofo. Just keep on getting those pr's and gain the weight

 

[Brett44444444]

I play college rugby and I like your routine a lot. I think I might actually do almost the same thing. I'll probably add a press to the cleans, a military press on friday, and some dumbell or barbell rows in there, but I have been trying to think of a good system for working in a lot of compound lifts, and I'll probably rip off most of your routine if you don't mind.

 

[ffknight84]

I play college rugby and I like your routine a lot. I think I might actually do almost the same thing. I'll probably add a press to the cleans, a military press on friday, and some dumbell or barbell rows in there, but I have been trying to think of a good system for working in a lot of compound lifts, and I'll probably rip off most of your routine if you don't mind.

go right ahead, the reason i dont do shoulders is during practice im using them for 3 hours a day, so i would easily overtrain them, as small as they are.

Monday's Workout ( 2 PRs again )

Squats ( Raw! )
45x8 95x8 135x6 185x6 225x4 245x4 275x6x2 ( Raw PR ) 225x4

Squat Gms
135x6x3

Conventional Deadlifts ( belted for 315 and up )
135x6 185x4 225x3 275x3 315x3 365x1 405x1 (PR) 455x0 ( miss ) 425x1 ( PR !!! )

Calf Press ( single leg, bodyweight )
3x8

That PR felt great im so pumped right now! Im gonna take testing by storm

 

[ffknight84]

Tuesday ( no PRs but great workout )

Power Cleans
95x3 135x3 165x3 185x3 225x3x3

Hang Snatch
95x3 135x3x3

Bench ( differnet grip on each work set )
135x8 185x6x3

T-Bar Rows
90x8 180x5x2

Hammer Str. Bench ( close grip )
70 each side 1x8 90 each side 1x8 115 each side 1x2 125 each side ( miss )

 

[Lord_Suston]

nice progress, especially inseason.

if you don't mind can you send me a pm to any sprinting routines you know of