bigDman’s Ultimate Off-season Training Log

[bigDman]

Bench 45x10 135x5 185x3 225x1 255x0
Closegrip 195x3 205x2 PR 185x3
Blast strap wide grip chin ups bwx8 for 4 sets
One arm band pushdown #2x50

Felt very weak today...

[bigDman]

Pause Squat (3 second pause) 45x5 105x3 135x3 185x3 205x3 225x3 245x3 265x3 PR
ATG Squats 185x6 185x6 205x6 PR
Sled Dragging ~150 lbs for 50 yard
froward Sprint
2 sets at a slight downhill
2 sets at a slight up hill

My sled is a tire with the rim still in it (which weighs 50-60 lbs) then i got my little brother to sit in it and he weighs just under 100 lbs...

this workout was amazing... I felt dead afterwards.

[bigDman]

man I have been extremely busy as of late and haven't lifted in forever. Lacrosse is going well and we are still undefeated standing at 9-0. We won our division and I'm hoping we win regionals and make some noise in the state!
Bethesda/Chevy Chase 14-9
Magruder 17-2
Paint Branch 16-6
Walter Johnson 10-6
Blair 17-3
Gaithersburg 18-7
Sherwood 11-10
Blake 17-4
Damascus 15-5

[bigDman]

Lacrosse has been going well. Regional Championship on Wed
We are now 13-1
Quince Orchard 18-13
Churchill 4-15
Kennedy 15-3
That was the end of the regular season. We got seeded #2 and got a bye first round. Then
Whitman 15-14
Then we got our revenge. This was by far the greatest game i have ever played in
Churchill 11-10

[bigDman]

Well lacrosse has finally come to an end. We lost in the regional championship. We didn’t play our best and didn’t come out on top. So it’s back to the weight room

Thick Bar bench 25x10 75x5 115x5 165x3 185x3 205x1 215x1 225x1 225x1 PR
Decline DB bench (neutral grip) 65x10 75x8 75x8
Bradford presses 65x10 75x8 PR 75x6
Bent Rows 155x8 185x6 185x6
Thick Bar Close Grip bench press 165x5 165x3
My arms were so dead come to cgbp… Hopefully after sometime in the weight room ill get a rhythm back
I felt very weak the PR's are not anything special because they were such old PR's

[bigDman]

Deadlift 45x10 95x5 135x5 185x5 205x3 225x3 275x1 295x1 365x1 415x1
Split squat 65x8 for 3 sets

[bigDman]

DB neutral grip flat bench 45x32 45x27 45x20
Blast strap pushups bw+~40lbs of chainx11 PR x10 bwx15
Towel pullups bwx10 bwx10

[bigDman]

5-28
Short Time
Box Squat 45x10 135x5 185x3 205x3 225x3 245x3 275x2

5-30
Thick Bar Floor Press 25x10 75x5 115x5 155x5 185x1 205x4 215x3 205x4 205x4 PR
A1)Neutral Grip Decline DB Bench Press 75x8 75x6 75x8 75x6
A2) Face Pulls #3x15 #3x15 #3x15 #3x15
1-Armed thick bar curls 35x10 35x10 35x10

[bigDman]

Bench 135x21 135x17 115x20
Ez bar Skull crusher 75x10 75x10 85x10 85x10 PR went really deep on these
Pull Ups bwx6 x8 x6

[bigDman]

dragged the sled a bit

5 trips of about 50 yards
Sprints
Weight ~150 (a tire with rim and my little brother)

[bigDman]

This summer I will be playing on a recruit lacrosse team to try and get some scholarships for college. I had practice Wednesday and Thursday. It went well. I am probably the 2nd best defender there


ATG Front Squat 45x10 95x5 135x3 185x3 225x3 245x3 265x1 PR (265 was only to parallel)
Barbell Front Lunge 185x5 165x5 165x5 PR
A1)Overhand Wrist Roller (suspended at shoulder height) 65x1 50x1 50x1 50x1 PR
A2)Underhand Wrist Roller (suspended at shoulder height)65x1 50x1 50x1 50x1 PR I did one rep overhand then one rep under hand re chalked and went again with no rest
Front Plank 3 sets of 60 seconds
I am finally getting my strength back

[Alcoholiday]

front lunges, huh? i've never tried those. lunges are bad enough, having a bar across my throat might make me pass out

[bigDman]

eric cressey introduced me to them. They are great

[bigDman]

Had practice on the 11th a scrimage on the 13th and a tournament on the 16th and 17th. All went well. All this week I am a counselor at a lacrosse camp so I am out in the hot sun from 8am-3pm... Very draining. After doing yardwork on the 9th my lungs stopped working and havnt worked the same since. Been coughing an excessive amount the doctor may be needed. I finally got back in the gym today

Incline Close Grip 45x10 65x5 135x5 165x1 215x0 195x1 PR I think
Skull crusher 85x8 95x8 95x8 95x8 PR
Pullup bw+45x3 bw+35x3 bw+45x2 PR I think this is a PR
Blast strap Pushup bw+40 lbs of chain x12 PR bw+40 lbs of chain x6 bw+40 lbs of chain x8
Front plank for a long ass time ~2.5 minutes

[bigDman]

turns out i had bronchitis. Just got over that. Ive been playing a lot of lacrosse. Almost everyday between my summer team and pick up games with my friends. I went to camp for a week. Ive lifted a couple times since my last post but not much.

Snatch Grip Deadlift 45x5 135x5 185x1 225x1 275x1 295x1 365x1 PR
Pistol Squats bwx8 for 4 sets PR... my left leg is much better at these then my right
RDL 295x6 295x6
Grippers
Both Handshg100x10 hg150x10 hg250x5
Right hand hg300x3 #2x3 attempts got it down within milimeteres
Left Hand hg300x1 #2x3 attempts got it within about an inch
Inverted both hands hg100x10 hg150x10
Right Hand hg250x1
Left hg250xmiss got it within millimeters

A couple days ago i took a shot to my lat during lacrosse from point blank and it hurt to pull. I think i could have done more in both pulling exercises but i didn't want to push it to hard

[bigDman]

Floor Press 45x10 95x5 135x3 185x3 205x3 215x3 215x3
One Arm neutral grip db bench press 65x8 both arms for 3 sets