My Training Journal

[LeanMeanHockeyMachine]

Hi Guys,

Just wanted to put up a journal to keep track of my progress.

I'm 19 years old, 6'1 190 Lbs, training to play Rugby

Here's my workout from today

Saturday May 26th, 2007

Lower Body Max Effort

Parallel Box Squat
45 x 5
65 x 5
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 3 (w/ belt)
225 x 1 (w/ belt)

Single Leg Squat or "Pistols" (Using hands for assistance on every rep)
BW x 3
BW x 3
BW x 3

Unilateral Stiff Legged Deadlift (Holding a 25 lbs DB)
12
12
10

Shrugs (Followed by timed hold)
185 x 12 (30 sec hold)
185 x 12 (20 sec hold)
185 x 12 (15 sec hold)

Followed by an ab circuit (repeated twice)

Leg Raises (on Floor) x 20
Oblique Leg Raises x 10
Bicycle x 20
Plank with hand on a swiss ball x 30 secs

 

[LeanMeanHockeyMachine]

Couldn't get to the computer for the last few days, so I'm making a few entries to catch up.

Sunday May 27th, 2007

Conditioning

10 One Arm Snatches (40 Lbs) x 10 (each arm)
10 Burpees
20 Jumping Jacks
Rest ~1 min 30 secs, repeated for three sets

Sand Dune Runs

Here I'm basically running up a large hill of sand, running back down, and then running back up again for one set
4 Sets
~ 1 min 30 secs rest between sets

 

[LeanMeanHockeyMachine]

Monday, May 28th 2007

Max Effort Upper Body

Incline Bench
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 3
165 x 6 (w/ spot)

Barbell Rows
145 x 12
145 x 10 x 3

Flat DB Press
50 x 12 x 3

Incline Rear Lateral Raise
15's x 12 x 3

Weighted Cable Crunches
50 x 15 x 3

 

[LeanMeanHockeyMachine]

Thursday May 31st, 2007

Repitition Upper Body

A.Flat Bench Press
95 x 26
95 x 20
95 x 16

B.Pull Ups (just bw)
8
8
6
5

C.Seated Alt. DB Shoulder Press
30's x 15
35's x 10
40's x 8
45's x 4

D1.Incline Curls
20's x 12
20's x 12
20's x 12

D2.Incline Tate Press
20's x 12
20's x 12
20's x 12

*superset

Ab Circuit
25 Lying Leg Raises
26 Bicycle Crunches
16 Windshield Wipers
30 Sec Plank w/ Hand on ball

Repeated for two sets, but failed at rep 10 of the Windshield Wipers on the second set.

My strength was down a bit for this session (especially on the pull ups). This is because I just took a manual labour job for the summer time to make money for school. I anticipate that it will take a week or two to get used to training after physically working for 8 hours earlier in the day. For now, I won't be doing a lot extra conditioning (one, maybe two sessions a week max). Once I get used to the work, I'll slowly increase the volume of the conditioning. The volume of my strength training isn't that much, so that can stay put.

 

[LeanMeanHockeyMachine]

Saturday, June 2nd 2007

Lower Body Max Effort

Squats (Ass to grass)
135 x 12
155 x 8
185 x 5
185 x 3
185 x 3

Wow my squat sucks...

Romanian Deadlift
135 x 12
155 x 10
185 x 8
185 x 8

-I can probably get more reps at 185, but I have to be able to move well when I'm working and RDLs can get me really damn sore for several days.

Core
25 Floor Leg Raises
13 Bicycle Crunches (once both sides equals 1)
8 Windshield Wipers

-Repeated twice but failed to complete windshield wipers on second set, got to 4.

-Held a bridge twice for as long as I could afterward, but didn't time it.

 

[LeanMeanHockeyMachine]

Sunday, June 3rd 2007

Max Effort Upper Body

Bench
Bar x 15
95 x 10
135 x 5
155 x 5
175 x 1
185 x 1
195 x 1

-I think I can do more, my shoulder felt like crap.

Bent Over Rows
145 x 10
145 x 10
155 x 10
155 x 10

Incline DB Press
50's x 12
50's x 12
50's x 12

Conditioning

1 Arm Snatches --> 10 Pushups --> Hold Bridge ALAP
35 x 10 each arm

Only repeated twice 'cause I run out of time, but I was pretty tired after two anyways.

 

[LeanMeanHockeyMachine]

Monday May 4th, 2007

Conditioning

Farmers Walk with 75 lbs DB's through a Zig Zag course --> 15 Pushups --> 20 Crunches --> 20 Jumping Jacks

Repeated 3 times

10 Close Grip Supinated Chin Ups --> 10 Burpees --> 10 Explosive Med. Ball Pushups

Repeated twice

- I would have liked to have done more in this session but I guess it doesn't hurt to start out slow. I worked up a good sweat, but I didn't feel extremely tired.

 

[JohnRobHolmes]

Interesting training regimen. I look forward to reading this.

How long have you been lifting?

 

[LeanMeanHockeyMachine]

Sadly, I've been at it (although rather inconsistently) for about 2 years. But during that time there have been a couple of periods (lasting a month or more) where I wasn't training enough or not at all due to things like school, work etc. I've also never given my nutrition much concern. My goal is to gain consistency and efficiency in both my training and my diet.

My best squat numbers were actually better two years ago when I could do 235 for 5 reps, these days my 5 RM is probably 185. My bench is the highest it's ever been at 205 though, and I think my deadlift is about the same (300). I think my squat has come down a lot because I don't play hockey anymore since I've aged out and couldn't make it to the next level of play (college).

I'm pretty disapointed in the fact that in two years I haven't changed a lot physically so I really want to make it happen from now on. I'm going to do whatever it takes.

If anyone was wondering what kind of program I've been using for weights, I use Defrancos Westside for Skinny Bastards, though I don't follow it to the letter sometimes. I'll change it up depending on how I feel leading up to the workout. Lately it's been a little touch and go since I'm working a labour job right now to pay for school, but I'll feel like I'm starting to adjust pretty quickly after a week and a half.

 

[LeanMeanHockeyMachine]

Wednesday, June 6th 2007

Repitition Upper Body

Bench
95 x 35
95 x 25
95 x 18

Pullups
10
8
6

Alt DB Military Press
35's x 12
35's x 10
35's x 8

Conditioning

Skipped rope for 5 mins before the session and for 10 mins after.

 

[xblitz44x]

duplicate post.

 

[xblitz44x]

My best squat numbers were actually better two years ago when I could do 235 for 5 reps, these days my 5 RM is probably 185. My bench is the highest it's ever been at 205 though, and I think my deadlift is about the same (300). I think my squat has come down a lot because I don't play hockey anymore since

I disagree that your squat numbers have come down because you no longer play hockey. If that is the case, it means that you never trained the squat correctly and relied solely on the conditioning that skating gave you.

With that said, you've got a ton of potential to pack the weights on. Start squatting more often. Judging from your log, you're doing direct "lower body" work just once every 8 days...and just once have you done a true ME, full-range squat. Squat more often. At least two times a week. Do it even if you have to fit it into your "ME Upper Body" day. Or even better, take Incline DB Curls out of the "Repetition Upper Body" day and replace it with squats. Putting 50 lbs on your squat will do more for your arms then putting 15 on your incline db curls.

Back down to around 165x5 reps on Day 1. On Day 3 do 175x3. The following Day 1 try 175x5. Then on Day 3 of week two go after 185x3. Keep going with this, while eating enough, and you'll break through your 185 easily.


Wk1: 165x5 175x3
Wk2: 175x5 185x3
Wk3: 185x5 190x3
Wk4: 190x5 195x3

etc.

Good benching and nice deadlift!

 

[LeanMeanHockeyMachine]

Thanks for the advice blitz, I'll give squating twice a week a try and let you know how it goes.

 

[LeanMeanHockeyMachine]

Thursday, June 7th 2007

Conditioning

Took my road bike for a solid 30 min ride around town. Afterwards I did some hanging leg raises (the ones where yours are hands gripping a bar overhead, not the ones where you support yourself on pads with your forearms) for 4 sets of 15 reps.

I've put some thought into my training plan, and here's what I'm going to do.

Monday - Max Effort Upper Body, Sprints, Core (probably with an emphasis on weighted exercises)
Tuesday - Off or conditioning
Wed - Lower body training, Grip work, Core
Thursday - Repitition Upper Body
Friday - Off or conditioning
Sat - Lower body training, Grip work, Core
Sun - Off or conditioning

I've left myself the option of taking days off because of my work. Once and I while there may be a day or two where I just get killed at work. I'm not doing the same thing every day, so I could have a super easy day (ex. cutting grass with a ride-on lawn mower) or a very physically demanding day (carry things all day, digging ditches, jackhammer etc).

I would appreciate any comments people have to offer.

 

[LeanMeanHockeyMachine]

Friday, June 8th 2007

ME Lower Body

ATG Squats
3 Warm Up Sets
185 x 3
185 x 3
185 x 3
185 x 3

I'm already starting to feel a lot better while I'm doing my squats, 185 is going up very easily (though the last set was a bit more challanging).

Romanian Deadlift
135 x 12
155 x 10
185 x 8

This is all I had time for today, but since I'm adding another lower body session on wednesdays I should probably have fairly low volumes for both. It was a pretty good workout considering that I got my ass kicked at work today.

 

[LeanMeanHockeyMachine]

Sunday, June 10th 2007

Conditioning

Today I did interval work involving sprinting up a sand hill (the same one that I was sprinting up on May 27th), running back down, completing 10 Explosive Burpess and then 20 Jumping Jacks. I completed these intervals about 6 times, they were very difficult (My heart was jackhammering and my lungs ached after each one). The burpees and jumping jacks were especially difficult to complete since it was in sand and I was already fatigued from sprint up the sand hill.

Once I get my first paycheck from work I think I'm going to spend a bit of money on building some of my own strongman equipment. I've found a few articles here and there on how to build you own dragging sleds, sand bags, and medicine balls as well other equipement. I think it might be a good investement.

 

[LeanMeanHockeyMachine]

Monday, June 11th 2007

Max Effort Upper Body and Sprints

Bench
3 Warm Up Sets
165 x 3
165 x 3
165 x 3
165 x 3

Bent Over Row
155 x 10
155 x 10
155 x 8
155 x 6

A.Incline DB Press
50's x 12
50's x 12
50's x 12

B.Incline Rear Lateral Raise
15's x 12
15's x 12
15's x 12

(A & B are a superset)

Sprints
50 Yrds x 4

-This is the first time in a while I've done sprints, so I decided to not overdue it. I'll start adding more volume as I go.

 

[xblitz44x]

How are you feeling from squatting twice per week? I'd definitely keep the sprints low volume if you're concerned with your squat weight. Especially if it's the day before. Also, have you tried conditioning/running in the morning and weights at night? When I was doing my initial tryout for semi-pro ball I would do a split like this:

Monday AM:
Straight Speed Drills

Monday PM:
Lower Strength (powerclean, squat, deadlift)

Tuesday AM:
Agility/Short Burst Work

Tuesday PM:
Upper Body (bench press, push press, row)

Wednesday:
Off

Then repeat for Thursday and Friday. Straight endurance conditioning on the weekends.

Good luck.

 

[LeanMeanHockeyMachine]

Unfortuately, morning and evening workouts are not an option for me, though it's a great idea. I wake up at around 5:45 AM and leave for work at 6:30 AM, returning home at around 3:45 PM. I can only train once per day.

I'll have to get back to you on the 2x per week leg training. My first leg workout this week is tomorrow, and then I have another one planned for saturday. I'm going to be using front squats tomorrow, and hitting back squats on saturday.

Anyhow, I did a little bit of conditioning today so here is my entry.

Tuesday, June 12th 2007

Conditioning

Today I did some 400 Meter Interval runs. They did not go very well, I packed 'er in after 3 sets. I think for I'm going to use some aerobic activity as opposed to anaerobic on this day instead. My legs are kinda bagged from doing some tough conditioing work on sunday, and then some sprints yesterday, but also it was a "hard day at the office" as they say.

 

[LeanMeanHockeyMachine]

Wednesday, June 13th 2007

Lower Body Training

Front Squats
2 Warm Up Sets
135 x 6
135 x 6
135 x 6
135 x 6

-These were fairly easy, will use more weight next week.

One Legged Stiff Legged Deadlifts (holding a 30 Lbs DB)
10
10
10

-These weren't heavy, but I did have a hard time balancing. Once I get the movement patern down, I can increase the weight.

A. BB Shrugs
185 x 12
185 x 12
185 x 12

B. Hanging Leg Raises
10
10
10

(A & B are a superset)

A pretty good workout, but I can definately increase the load on both the front squats and the stiff legged deadlifts.

 

[LeanMeanHockeyMachine]

Friday, June 15th 2007

Repetition Upper Body

Bench
95 x 35
95 x 20
95 x 16

A.Standing Military Press
95 x 8
95 x 8
95 x 7
95 x 6

B.Pull Ups
12
8
8
6

(A & B are a superset)

Biceps Triset
DB Reverse Curls--> Standard DB Curls--> Hammer Curls
-Did as many reps as possible for one exercise before moving onto the next.
-Completed two sets.

Tate Press
25's x 12
25's x 10
25's x 8

Conditioning

Skipped rope for 10 minutes following the weights. Completed five 1 minute intervals of intense skipping followed by 1 minute of rest.

 

[LeanMeanHockeyMachine]

Saturday, June 16th 2007

Lower Body Training

Back Squats
3 Warm Up Sets
190 x 3
190 x 3
190 x 3
190 x 3

Stiff Legged Deadlifts
135 x 15
155 x 12
185 x 12
185 x 12

 

[LeanMeanHockeyMachine]

Sunday, June 17th 2007

Conditioning

I did the same type of workout I performed last week on the 10th (Sand hill sprint then 10 burpees then 20 jumping jacks). I added an extra interval and completed 7. They felt a lot easier this time.

 

[LeanMeanHockeyMachine]

Monday, June 18th 2007

Upper Body and Sprints

Bench
2 Warm Up Sets
175 x 3
175 x 3
175 x 3
175 x 3

-This went up very easily, much easier than the 165 did last week.

Bent Over Row
165 x 8
175 x 5
175 x 5
175 x 5

A. Incline DB Press
55's x 12
55's x 10
55's x 10

B. Incline Rear Lateral Raises
20's x 10
20's x 10
20's x 10

(A & B are a superset)

Sprints
10 Yrds x 3
20 Yrds x 3
40 Yrds x 2

-Pulled up lame on the last 40 yrd run, I think I may have pulled my right hamstring, cause it's pretty sore now. Afterwards, I took an Epson Salt bath and have been icing it to help with recovery, but I may have to take it easy and skip my wednesday leg workout and find some alternatives to running for conditioning.

 

[LeanMeanHockeyMachine]

Tuesday, June 19th 2007

Conditioning

Skipped rope for 7 1/2 minutes (1 min intervals, 30 sec rest) --> Rope a stationary bike for 10 mins --> Skipped rope for another 7 1/2 mins

Normally I would be running for conditioning, but my right hamstring is still tender from the sprints so letting it heal is first priority.

 

[LeanMeanHockeyMachine]

Wednesday, June 20th 2007

Lower Body Training

1 Legged Squats or "Pistols" (left leg only, all reps slightly assisted)
5
4
3

1 Leg Stiff Legged Deadlifts (left leg only)
BW + 25 x 15 x 3

Weight Decline Bench Sit Ups
25 x 15
25 x 15
25 x 15

Skipped rope for 5 mins

-My hamstring still doesn't feel ready, so I only trained the left leg which is much weaker than my right leg anyways.

 

[LeanMeanHockeyMachine]

Thursday, June 21st 2007

Repitition Upper Body

Pushups
30
15
14

-This was a real eye opener, I'm disapointed with my performance here. I need to work on these

Standing OHP
95 x 8
95 x 6
95 x 6
65 x 12

Pull Ups
10
8
8
6

Biceps Triset
DB Reverse Curls--> Standard DB Curls--> Hammer Curls
-Did as many reps as possible for one exercise before moving onto the next.
-Completed three sets, one with 25 lbs, 20 lbs and 15 lbs.

Prone Trap Raises
10's x 15
10's x 12
10's x 12

Tate Press
25 x 12
25 x 11
25 x 9

Pretty bad workout, I felt like crap today. This is probably to due not eating enough and not drinking enough water, my sleeping paterns have been off as well, I'll need to fix those.

 

[LeanMeanHockeyMachine]

Saturday, June 23rd 2007

Max Effort Lower Body

Back Squats
3 Warm Up Sets
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

-Very easy, I'm going to pump it up to 205 for next weeks session.

Stiff Legged Deadlifts
155 x 10
155 x 10
155 x 10
155 x 10

-I backed off on these because I could still feel some very minor discomfort in the hamstring I pulled on tuesday, but it was barely noticeable and nothing serious; I made it through these two lifts without issue.

DB Shurgs followed by timed hold
70's x 12 + 30 sec hold
70's x 12 + 30 sec hold
70's x 12 + 20 sec hold

Ab Roller (with knees on ground)
10
10
9

-Holy crap are these ever tough! I first tried to do them from my feet and nearly face planted. They feel really good though, so I'm going to keep doing to keep them and hopefully build up to doing them from the feet.

 

[LeanMeanHockeyMachine]

Monday, June 25th 2007

Max Effort Upper Body

Bench
180 x 3
180 x 3
180 x 3
180 x 2

-I'll use this weight again next week

Incline DB Press
60's x 8
60's x 8
60's x 7

Barbell Row
180 x 5
180 x 5
180 x 5
180 x 4

Incline DB Rear Lateral Raises
20's x 12
20's x 12
20's x 12

Conditioning

Complex

70 Lbs Sand Bag Clean and Press for ten reps --> 30 6Lbs Sledgehammer Swings (downwards onto a tire) --> Rope skipping (100 foot contacts using various drills like double unders, high knee running etc.)

Repeated this complex 6 times. Holy crap was I dead afterwards...

 

[LeanMeanHockeyMachine]

Tuesday, June 26th 2007

Conditioning

Rope Skipping
1 min intervals followed by 1 min rests
Completed 6 times

Running on a treadmill
3 min intervals follwed by 1 min rests
completed 3 times

Burpees
Completed 10 Full Burpees folowed by 1 - 1 1/2 min rests
Completed 5 times

 

[LeanMeanHockeyMachine]

Wednesday, June 27th 2007

Leg Training and Core

Sprints
20 Yrds x 3
30 Yrds x 3
40 Yrds x 1

-I'm still a little concerned about my hamstring because I still feel some discomfort, so after these I didn't any more at maximum effort.

Front Squats
135 x 8
135 x 8
155 x 6
155 x 5

Wrestlers Twist
Bar + 25 x 6 (each side) x 3

Barbell Rollouts
95 x 10 x 3

 

[LeanMeanHockeyMachine]

Thursday June 28th, 2007

Repetition Uper Body

Bench
95 x 36
95 x 18
95 x 16

Pull Ups
10
8
7
6

Standing Military Press
95 x 10
95 x 10
95 x 10
95 x 8

Conditioning

Harness Pulls (basically it's like a sled drag, but instead of pulling a sled there's a partner on the other end also wearing a harness who resists your pulling)
80 yrds x 3 sets

Medicine Ball Toss and Run (Take a med. ball, load and toss at as far as you can and then run after it, pick it up and toss it again, repeat)
200 yrds tossing forwards
200 yrds tossing backwards

 

[LeanMeanHockeyMachine]

Saturday, June 30th 2007

Max Effort Lower and Core

Back Squats
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Pullthroughs
65 x 10
55 x 15
55 x 15
55 x 15

DB Shurgs with Timed Hold
70's x 12 + 35 sec hold
70's x 12 + 35 sec hold
70's x 12 + 40 sec hold

Weighted Decline Sit Ups with Russian Twist at Top (perform a sit up, stop short of full flexion, hold a plate at arms length, twist to one side, then the other side and then lower)
25 x 7
25 x 7
25 x 7

 

[LeanMeanHockeyMachine]

edit: second post

 

[LeanMeanHockeyMachine]

I've been away the past few days, and while I was staying active and exercising, it wasn't really formal training and not worth putting down in this journal. Anyhow, onto my next entry.

Wednesday, July 5th 2007

Sprints
40 yrds x 6

Front Squats
135 x 6 x 4

-I know that I used more weight last week, but this week all of my sprints were done at maximum effort and all at 40 yards as opposed to last week because I was still concerned about my hamstring. 135 actually felt pretty hard.

Plate Pinches
10's x 3 timed sets (which I didn't time, I did hold them for a while though)

Wrestlers Twists
Bar + 25 x 10 x 3

Barbell Rollouts
95 x 10
95 x 10
95 x 8