T Nation

Vision’s Lacrosse Training Log


#61

Monday December 10, 2018

Jump Rope + Dynamic stretching + External rotations

  1. Trap Bar Deads (low bar): 155x8, 245x5, 335x5, 335x5, 335x5
    sub max weight was nice for a change
  2. Unilateral Incline DB Bench: 4x8 with 65s
    3a) 45 deg Back Ext: +90x10, +135x10, +135x10
    3b) Dip station straight leg raises: 3x15
    4a) Bent over reverse Flies: 3x15 with 15s
    4b) Chinups: 3x8 at bodyweight

#62

Wednesday December 12, 2018
Weight = 211 lbs

Jump rope + Static stretching

6 rounds Double end bag
4 rounds Heavy bag (light, wrist was sore)
YTWLs: 3x10
Back Squats: 45x8, 135x5, 185x5, 225x5, 275x5, 275x5, 225x5
Renegade Rows: 6, 6, 8 with 80s per arm
Standing Calf Raises: 3x12

Great workout today


#63

Thursday December 13, 2018
Lacrosse game, lost 6-5, scored a couple.
Training camp starts tonight for my other team


#64

Friday December 14, 2018
1.5 hour training camp. Lots of guys showed up but the talent wasn’t as good as I expected. I was a bit rusty but can’t imagine not making the team. Two exhibition games tomorrow.


#65

Exhibition game today. We got worked, lost 1-11. No offence, weak goaltending, and poor performance all around. I signed with the team after the first game so didn’t need to play the second. Also tweaked my neck so I need to work on rehabbing that now.


#66

Yesterday I did some foam/lax ball rolling, mobility work, and strengthening for my neck. Then went for a hot tub and sauna. It’s recovering well, hopefully by Friday I’ll be able to lift.


#67

Friday December 21, 2018
Lacrosse practice 1 hour
Neck is improving


#68

Sunday December 23, 2018
Weight = 208 lbs

Foam rolling (I should start doing this more often)

  1. TRX Rows: 15, 15, 12, 12
    With 5 lbs head weight
  2. Bear Crawls front/back: 4x40 paces
    With 5 lbs head weight
  3. Dips: 4x12
  4. DB Curls: 4x10 with 40s

Lots of neck exercises done through out the workout


#69

Monday December 24, 2018

Boxing class
Finished with some work on the 4-way neck machine


#70

Tuesday December 25, 2018

Foam Rolling

  1. 1-Leg calf Raises: 4x10 at BW+20
  2. 1-Leg Elevated Squats: 3x8 at BW+20
    3a) Cable Pull-Throughs: 4x12
    3b) Dip station Straight leg raises: 4x15

#71

Wednesday December 26, 2018

Foam rolling + Static stretching

  1. YTWLs: 3x10 with 8s
  2. Turkish Getups: 3x5 each arm with 50
    3a) Bear Crawls: 3x40 paces with 5 lb head weight
    3b) Swiss Ball Iso neck bridges: 3 sets
    4a) Pull downs: 3x10
    4b) 3 position Chin tucks: 3 sets with 5 lb head weight
    5a) Kneeling Rollouts: 3x12 with 5 lb head weight
    5b) Pallof Press: 3x10 with mini blue band

#72

Friday December 28, 2018
Lacrosse practice

Saturday December 29, 2018
First game of the season. We won 16-14. I was a little bit sick and rusty but did alright. Coaches have confidence in me as I was on the top Defence line, draw team, and penalty kill.

Sunday December 30, 2018
C2 Rower and static stretching

  1. Leg Press: worked up to max stack 3x10
  2. Banded Dips: 3x8 with blue band
  3. Seated Cable Rows: 3x10 at #13
    4a) Swiss Ball Unilateral DB bench: 2x12 with 50s and 5 lb head weight
    4b) 1-Leg RDL: 2x10 with 50s and 5 lb head weight
    4c) DB Curls: 2x10 with 40s
    4d) 1-leg Calf Raises: 2x15

#73

Vision how do you attach a head weight like you have described here? Very curious man.


#74

I bought one of these:

It’s pretty uncomfortable but it wasn’t that expensive and I figured it was worth trying.


#75

Very interesting idea, will be very curious of your results


#76

Friday Jan 4, 2019
Lacrosse Practice

Saturday Jan 5, 2019
Lacrosse game, lost 19-15. I played well but took a slash and injured my wrist late in the game. Hopefully can rehab it and be ready for next weekend.

Sunday, Jan 6, 2019
Easy lower body machine workout while I focus on wrist recovery (supplementation, icing, compression)

Leg Extensions
Hip Adduction
Hip Abduction
Leg Press Calves
Lying Leg Curls
1-leg Calf Raises

All for 3 sets 10-15 reps


#77

Another easy workout, wrist is healing very well.

Face pulls
Unilateral DB Bench
1-arm Pulldowns
Seated Chest Press
Seated Cable Rows
DB Lateral Raises
Tricep Pushdowns

3 sets each


#78

Wednesday January 9, 2019

Jump rope

  1. YTWLs: 3x8
  2. DB Snatch: 45x5, 65x5, 80x3, 90x2, 90x2, 80x3 reps per arm
  3. Box Squat: 45x8, 135x5, 225x5, 275x4, 275x4, 225x5
  4. Weighted Side Plank: 3 sets each side with 25 lbs
  5. Cable Ext Rotations: 3 sets

Strength drops quick when I’m in-season and not lifting often enough. Need to be more diligent and get in 2+ sessions per week. Almost dislocated my left shoulder on one of the DB Snatch reps at 90 lbs. I shouldn’t be weight chasing with this exercise.


#79

Thursday January 10, 2019
Lacrosse game in my rec league. We got murdered 10-2.

Practice tonight and a game on Saturday. Wrist is continuing to heal.


#80

Messed up my finger at practice on Friday. It got bent back with the follow through of a shot. My palm is all bruised now.

I taped it and still ended up playing in our game on Saturday. Won 13-5. I didn’t play great but my injuries are piling up. Also scraped my knee pretty bad on the turf.