Trap Bar Deads (low bar): 155x8, 245x5, 335x5, 335x5, 335x5
sub max weight was nice for a change
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
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
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.
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.
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.
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
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
Leg Press: worked up to max stack 3x10
Banded Dips: 3x8 with blue band
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
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
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.
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.