bigDman’s Ultimate Off-season Training Log

[bigDman]

Originally Posted by Eric Cressey

^^^^^^This one.^^^^^^



Lunge position.

okay I was going to do that one

and i'll have to lower hte box to land in a full lunge postion. Next time I will be sure to do that. Eric thanks for all the help and reading my log. The programs great. I am loving it

[bigDman]

Tuesday Lower Body- Maximal Strength/RFD emphasis
A)Reflexive Ankle Jump 4x30
B)Altitude Landing- Squat stance 4x6@ 26 inches
C)Deadlift 45x10 135x5 225x3 345x1 405x1 for 4 sets My back didn't feel right so I added a belt stayed about 10 lbs lighter then I wanted to and kept my form good
D)DB bulgarian split squat 65’s(in each hand)x8 for each leg for 3 sets
E1)Natural GHR 3x8 all assisted
E2) Reverse Crunch 3x12
F)Side Bridge 3x30s/side

Today was my first day of school so I was very tired. I had a splitting headache (allergies) that bothered me all workout. I fought through them and still ended up having an okay day
I have a video of the Reverse crunches comming hopfully tommrow so we can see what I am doing wrong

[Kevin T.]

Way to fight on while under the weather dude. What time do you have to get up for school? I learned the hard way last year that sleep patterns take a while to reset. I was used to staying up till 2, 3 in the morning and sleeping till 11 or 12. This summer, I've tried to keep it to 11, midnight latest and getting up around 7-9, just to stay close to what I have to work with during the school year (anywhere from 10-12 until 5:30). Find a good sleep pattern and stick with it and after getting used to that you should be better sleep wise.

It's kinda a reach here, but I too have bad allergies. I took 10 days worth of predisone and then had allergy tests done. The predisone knocked everything out and then I was put on astelin and zyrtec. The allergist also told me to get rid of all the crap in my room. That meant good bye to like 30 something trophies, and random crap I had piled around collecting dust. Ripped up the thick dust hoarding carpet and now I roll with Pergo floors. All's that left is my bed, a small couch, my dresser, tv unit, and a college chest I use for a table. I try to keep the clutter and dust down. It's helped tremendously. Just a thought if your allergies are bad and you have a bunch of stuff lying around collecting dust. Getting rid of crap has helped me a lot.

Awesome numbers on the deads man. 405x1 for 4 sets is sweet. I'm looking to hit 405 for 1 rep in a few months. Nice job on the split squats too. I use a stability ball for my reverse crunches. I found it helps me target the core more rather than keep bouncing. You just gotta make sure you don't cheat and bounce the ball off the floor to start the next rep. I'll bring it down and force it into the floor, then start up again.

Keep up the good work bro!

[bigDman]

I have really bad allergies, but I took a series of allergy shots and now they rarely bother me. I am getting enough sleep its just I am not use to getting up so early. After this week me being tired won’t be a problem.

Thanks for stopping by

[milkman21]

Excellent work, especially since you weren't feeling so hot. Whose program are you on?

[Kevin T.]

Milk:

He's using EC's Ultimate Off-Season Training Manual like myself and EdChap, he's just using the static-proficient program, while Ed and myself are following the spring-proficient template.

[bigDman]

what he said ^^


My workout went real well. It took a little longer then I would have liked
Wednesday- Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 4x25 yards
B) High Box Jump 4x6@ 25 inches PR These were easy. I should have gone up to like 30Inches
C) 45 Degree Incline Press 45x10 105x5 135x1 175x1 205x1 205x1 205x1 205x1 PR
D1) Neutral Grip DB Bench Press 80x5 PR 75x5 my shoulder slipped off my bench 75x8
D2) Chest Suported Row- Pronated Grip 175x6 PR 165x8 165x8
E1) One-Arm Face Pull #3x12 for 3 sets
E2) Supine 1-Arm DB Protraction 50x15 for 3 sets PR
F) Full contact Twist 35x8 for 2 sets These were very explosive. Weight is going up next time


Here’s my partners stuff. He had a bad day

Wednesday- Upper Body- Maximal Strength/RFD emphasis
A) 45 Degree Incline Press 45x10 105x5 135x3 175x0 165x0 155x1 for 5 sets
B1) Neutral Grip DB Bench Press 40x8 55x8 for 2 sets PR
B2) Chest Suported Row- Pronated Grip 115x8 for 3 sets PR
C1) One-Arm Face Pull 3x12 with #3 band PR
C2) Supine 1-Arm DB Protraction 35x15 for 3 sets
D) Full contact Twist 35x8 for 2 sets PR



I have another workout partner that joined me today. He might join us everyday
Wednesday- Upper Body- Maximal Strength/RFD emphasis
A) 45 Degree Incline Press 45x10 105x5 135x3 155x1 165x1for 5 sets
B1) Neutral Grip DB Bench Press 40x8 55x8 for 2 sets
B2) Chest Suported Row- Pronated Grip 115x8 for 3 sets
C1) One-Arm Face Pull 3x12 with #3 band
C2) Supine 1-Arm DB Protraction 35x15 for 3 sets
D) Full contact Twist 35x8 for 2 sets PR struggled with these

[EdChap]

Those 80's for the neutral bench are awesome! Keep up the great work.

[bigDman]

thanks


I didn't mean to post my partners stuff. He doesnt workout with me regularly. Only sometimes so I just have him do what I am doing

[bigDman]

well friday I came down with a pretty nasty cold. My little brother was sick all week then I got sick. I am just getting over it now and will hopfully be back in the gym by wednsday

[EdChap]

Get well soon, dude.

[bigDman]

thanks ed im better now i was sick 5 days though it sucked


I was weak today but that is no surprise since I’ve been sick since Friday
Wednesday- Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 5x25 yards
B) High Box Jump 6x6@ 26 inches
C)Close Grip Bench Press 185x3 185x3 195x3 195x2 lost my arch and got loose
D1) Neutral Grip DB Bench Press 75x5 65x8 65x8
D2) Chest Suported Row- Pronated Grip 165x8 165x8 165x8 155x8
E1) One-Arm Face Pull #3x12 #3x12 #3x12
E2) Supine 1-Arm DB Protraction 55x15 55x15 55x15 PR
F) Full contact Twist 45x8 PR 35x8 35x8 35x8

[bigDman]

Friday: Lower Body- Strength-Speed, Rep Emphasis
A)Single Leg lateral Box Jump 4x8/side@ 21 inches PR
B)Altitude Landing-Split stance 4x8/side
C)Box Squat Vs. Chains 185+30 lbs in chains for 10 sets of 2 PR
D)Rack Pull from Mid-Shin 315x5 325x5 335x5 335x5
E)Barbel Reverse Lunge Front Squat Grip 95x6 for 4 sets PR
F)Elevated Split Squat Iso hold 3x50s PR
G) Side Bridge 3x30s/side
I don’t really like the drills before this workout especially the altitude landing split squat stance. They are no fun :p
The Box squats felt a little slow but other then that the workout was great
I kept strict form on the rack pulls. The reverse lunges kill my wrist. I need to work on wrist flexibility. My shoulders are really flexible so I don’t think it’s them. It doesn’t help to have extremely long forearms.
I made it through all the iso holds, but they were though. I need to start adding weight on the side bridge I already do them from my hand. See reference.
http://img46.imageshack.us/img46/300...essionsvt4.jpg




Saturday: Upper Body- Strength-Speed, Rep Emphasis
A)Speed Bench 135x2 145x2 for 9 sets PR
B1)Neutral Grip One-Arm DB Push Press 75x5 PR(only got 3 reps with my left hand explanation below) 70x5 70x5 70x5 PR 65x5
B2)Close Grip Chin-Up Bw+25x5 for 5 sets PR
C1)Push-up Iso Hold off 4" step 3x50s PR
C2)Elbow Supported External Rotation 10x12 for 3 sets
Speed bench was great. Felt really fast. I’ve been doing speed work for a while but never felt explosive enough to do 145 I tried it out today and was supper fast, and even stayed fast through all 10 sets. I was very satisfied
Push press was nice. 75 felt great although I only got 3 reps with my left hand I could have got all 5 but, I have a drop out ceiling and I took a tile out so I could do them and when I get shaky at top I hit the next tile over and I did that and my dad yelled so I had to stop and lower the weight to a weight I could keep stable the whole time.
I can’t believe I made it through the whole 50 seconds in the iso hold and even finished the pushup after. It was real hard but I made it through. In the first and third set I didn’t take a break at all in the second set I took a short break after 30 seconds. My focus just broke down

I am glad the very high voulme week is over. I was starting to wear down

[Mahler]

Hell, Dman, you are going to get tired of typing "PR" all over the place. Nice going.

[bigDman]

im getting more tired of typing them damn bold tags everywere

[bigDman]

Looking at phase 2 I have a couple problems. I don’t know how long to wrestling season, but I know I don’t have enough time to do all of phase 2 and have a good late off-season. Depending on if I can do 2 or 3 weeks I’m going to do the volume like this
If I have 3 weeks
Week 1: Medium
Week 2: Very High
Week 3: Medium

if I have 2 weeks
Week 1: Very high
week 2: Medium

Then I will start my late off-season what do you think?

I also don’t have a cable machine so I need replacements for Medium, neutral grip seated cable row, Cable wood chop at hip height, and maybe pull through. I could use bands for pull troughs but it might not be enough tension
Also what are…
Prone Trap Raises and Prone Internal Rotation

Also do you have any ideas on wrist flexibility Clean grip kills my wrist.