Good stuff man, looks like your training is really in line with your lacrosse goals…
I always wanted to play lacrosse but I am stuck in a Nose Guards body…
Chobbs I can’t tell if that is a sarcastic comment or not due to the ellipsis.
Krummdiddy I always wanted to play football but my mom would not let me and I break because I’m made of tissue paper.
7/2/2013
Started a job at Chili’s keeps me on my feet for 4-7 hours at a time, Second day, hamstrings felt tight after my shift.
Speed Workout for an hour, arm action, explosive first step, all that fun stuff
Lift
Dynamic warmup
Deadlifts 225x3, 275x2, 315x1, 365x1, 405xf (felt groin pulling so i let go, bar got off the ground a few inches)
Reverse hypers 6x12
-Teapots 4x12ex36
-Ring ab exercise 2x4
Hamstring Curls 2x20
oh also today during my warmup i fell face first off the rings and caught myself with my hands out just before my face ate the mat. My coach thought it was hysterical my hand hurts and is bothering me probably just a bruise or jammed it don’t really think it was anything serious. Wish I couldve filmed that though
I was being serious man lol keep it up! I’m jealous of your reverse hyper!
I love and hate that fucking thing,
My coach has around 310 I think on it and stands over me when I use it to make sure I keep my chest down and don’t fuck up my back. I am gonna be lost next year when I don’t have him at college with me. Thanks for compliment I’ve been following your log and taking what I could away from it
7/3/2013
Upper Body Speed
Dynamic Warmup
Bench Press narrow grip 9x3x185 felt strong
Conditioner:
3 rounds
1 length High bar prowler length back with low bar followed by 30kb swings.
huh yesterdays workout didnt post i guess
7/4/2013
Defrancos Agile 8
Deadlifts 225x5, 265 (or 260 i think it was 265 though) x5 295x6
GHD Back extensions 5x20
Hanging leg raises 5x15
7/5/2013
Defrancos Agile 8
Bench Press 160x5, 175x5, 195x5 felt heavy as fuck not really sure why when 9x3x185 felt easy, haven’t slept well probably a contributor. strange
DB Bench press 5x12x47.5each dumbell
DB Row 5x8x70
after most of my workouts I’m going out and either playing wallball or tossing around with my brother. Left hand is finally starting to come along
7/6/2013
Rest day played a little lax and went swimming
7/7/2013
Defrancos agile 8
Squats 5x195, 5x225, 5x255*** hit 9, pretty fucking mad I thought I counted ten but miss counter ( my brother now lifts with me and counted my reps. Legs were jello after)
Leg press 1x15x225 felt really heavy my legs were shot. Dropped to 4x15x135
Leg curls 5x10x110
Ghd sit-ups 5x20
7/8/2013
Defrancos Agile 8
Strict Press, I messed up my weights because I can’t count or add lol, Not sure what the actual weights for the first two sets were. I think it was 3x110 and 3x125, hit 3x130 on the last one.
Dips 5x15 felt pretty easy
Chin ups 3x10 1x6 1x7 tried to touch chest to bar each time.
PM workout
Dyanmic Warmup
Squats with a box (just lightly touch and go up) don’t really remember the whole progression 225x3 275x1 315x1 365x1 410x1** 5lb pr and my coach said it looked very good techinque wise and fast. A big improvement from 3 weeks ago where 405 looked horrendous
1x225 then 3 broad jumps for distance
2x185 then 3 broad jumps each set for distance
Reverse Hyper superset 6x12
- with teapots (3x10each side w/ 76lb kb)
- hanging side crunches i guess from the rings (3x4)
7/9/2013
Dynamic Warmup
Bench Press 8x3x185 for speed
DB pistons 2x20x35lbs
Dip singles for a max progressed up to 1x66kg
4x3x32kg
Barbell Rows 8x3x135
weighed in at 163.6 this morning. My weight has basically not changed but I am a leaner and a bit bigger then when I started so not sure if thats accurate portrayal of the progress I have made
7/11/2013
Defrancos agile 8
Deadlifts 3x3 245, 275, 315
Good mornings 5x12x135
Hanging leg raises 5x15
afternoon
dynamic warmup
Squats 12x2x185 w/ white bands
Reverse hypers 4x12 superset with ghd hamstring pulls 4x6
Sled Pulls 3 laps heavy ass weight
I wouldn’t chase a goals weight as an athlete. As long as progress is being made you’ll be fine.
Thats true, only reason I feel like I should go up in weight is because some of the guys I will be covering next year are going to have 40 pounds on me in some cases
7/12/2013
Dynamic Warmup
Bench Press 3x160 3x185 3x205
DB bench press 5x12x47.5
DB row 5x8x70
Afternoon
Sprint workout followed by
Incline bench max got to 1x85
Incline bench max 3x5x95
Incline Bench speed work 2x20
a tricep workout using the lat pulldown machine and another for lats dont know names
7/14/2013
defrancos agile 8
Squats 3x205 3x235 265**hit 6
goal for this just has been to at least try to double what the rep number is supposed to be
Leg press 3x15x65lb each side 2x15x90 on each side
Leg curls 3x10x100lbs stopped because hamstring felt very tight
Weighted calf raises 5x12x70lbs
GHD situps 5x20
7/15/2013
Morning
Defrancos Agile 8 warmup
Strict Press 5x115 3x125 135x4, failed on 5th rep
Dips 5x15
chinups 2x10 1x6 2x5
Concentrated Barbell curls 3x8x50lbs
Afternoon
Dynamic Warmup
Deadlifts 225x3 275x1 315x1 365x1 405x1** pr by about 30lbs went up super easy and finish was fast, 455xfail fail fail 3 attempts couldnt get it off the ground
6rounds reverse hypers x12 and ab rollouts x12
1 legged squat (kinda like a lung but back foot on box) 4x4x45kg each hand (about that)
7/16/2013
Dynamic Warm up
Floor press 12x3x135 (tried 185 but to heavy to use for speed work)
Dip 4x1x56kg superset with GHD situps 4x25
Inclined Row 6x3 using 36kg each
speed workout later
7/18/2013
Deadlifts 225x3 260x3 295x3 335x1
Back extensions 3x20x25#
Hanging Leg Raises 5x15
Lat pull downs 5x12x95
Calf Raises 5x12
Afternoon
Speed squats with camper bar 12x2x135w/ black band
Kettlebell swing 2x10x36kg 2x10x40kg
4rounds
wobbles (98lb kettlbell around the belt and shift weight foot to foot)
Reverse Hypers x12
Ab wheel rollouts x25
lacrosse game tonight gonna be about 93 degree (103 on the turf)
made the best thing ever
1 flour tortilla
~3oz of chicken
1tb of buffalo sauce
lettuce
sprinkle some cheese
1tb of ranch dressing
sauteed onions
shits delicious