Bench (for speed) 10x3 at 135, felt pretty light
Pistons (dumbbell bench but going quick and goal was not to hit full extension but to explode the weight from the bottom) 2x20 @30lbs
Dips singles for a max- did about 8 or 9 sets, hit 1x145.2lbs, stalled out at 71kg
4x3 using 32kg
Barbell rows 8x3 @135
Noneccentric loading Sled pulls 3 laps
Not sure what this is called but using a green strap over a pullup bar and arms straight brought arms to side, 2x50 good core exerscise
Okay so my recruitment process I guess I will start from the beginning
I starting caring ( I had played before but had no effort in it) in 8th grade and freshman year. I played defense got moved to midfield and saw a little bit of action of varsity but not that much. Summer going into my sophomore year I went to Blue Chip 225 (not nike) and got my first taste of the summer circuit.
Sophomore year I was a starter at LSM and in the summer going into my junior year I went to the East Coast Lacrosse Camp at Dartmouth, met a few coaches and started talking to them. Nothing serious but a little interest from the dartmouth coach and some other to basically see how I progress. Played in a few summer tournaments but the team I was on was a first year team so we didn't have the talent to attract a lot of coaches
Junior year played in F4showbine, a tournament at lehigh and one more in the fall, had the spring season as a starter, and then in the summer I went to Good to Great, East Coast Lacrosse Camp, and Elite 180. Also I attended Kenyon College recruit showcase, my assistant summer team coach is a player and put me in touch with the coach, it went well and had my first offer from a college. I thought this was gonna be it because I loved the school but more on that later. Went to all the camps and got in touch with coaches came out with several offers/a lot of interest from schools like haverford, swarthmore, hamilton and some others.
Senior year, in the fall I went to several tournaments, one at Franklin and Marshal, gained a lot of interest from Bard college, then another at Stevens Tech. Here my coach was the assistant at Nazareth, I played well enough to peak his interest, and got invited on a visit. Applied early action to the school and then went on a visit. Loved the school it was great, few weeks later went on my overnighter and told the coach he would be seeing me in the fall.
Thats just a broad overview if you want more info or have specific questions just ask