Vision’s Training Log - WS4SB

Training Logs
121

Monday March 4, 2019

Foam rolling

  1. Loop band Lying Leg Flexion: 2x10 each foot green band
  2. Unilateral ISO Bridging with Loop band: 2x10 each foot red band
  3. Adductor Side Plank: 2 sets 30 seconds
  4. Pallof Press: 2x15 blue band
  5. Goblet Squats: 4x15 with 50 + green band
  6. 1-leg Eccentric Leg Curls: #4x8, #5x8, #6x6, #5.5x6 reps per leg
  7. Leg Press Calf Raises: 4x15 at #20

Quick update on my season: I have 4 regular season games left, then playoffs in early April. Less than a week following my season I head to Prague for a big international tournament. This tournament acts as training camp for the World Championships. Our team won the tournament last year so we’ll be defending our title. Then at the end of April my off-season finally begins and I’ll rejoin a real gym. Main goal until May is to win games and remain healthy.

122

Went to my friends gym last night (Equinox) followed by all you can eat sushi. My finger is still limiting me but I did what I could.

Foam rolling

  1. Back Squats: 45x10, 135x10, 185x5, 225x5, 245x5, 265x5, 185x5paused, 135x5paused
  2. Pushups: BWx10, +45x10, +45x10, +45x10
  3. Eccentric Chest Supported Rows: 5x8 I think with 80 lbs
  4. Deadlifts: 135x10, 225x8, 225x8, 225x8
  5. 1-arm KB Press: 3x8
  6. Towel KB Curls: 3x12
123

Quick workout today:
150 Pushups
300 Pull Aparts

124

Practice last night

This morning: 100 Pushups, 150 Band Pullaparts

This evening I have a game. We’re playing the second place team, should be a good one.

125

We lost 18-12 Saturday night. I played like shit as did much of my team. We were winning in the first half but let them score 11 in the second.

Most of my injuries held up but I took a blow to my right quad so I’m limping as of now. Don’t think it’s serious.

126

Limping around today

Weight = 213 lbs

  1. Loop band Ext Rotations from Hip: 3x20 green band
  2. Loop band Overhead Raises: 3x20 yellow band
  3. Band Pullaparts: 3x30 red band
  4. Seated Chest Press: 4x10 with #12
  5. Neutral Grip Pulldowns: 3x12 with #10
  6. Lateral Raises: 3x15 with 15s
  7. Spider Curls: 12, 12, 10 with 25
  8. Rope Tricep Pushdowns: 3x12
127

Wednesday March 13, 2019

  1. Loop band Ext Rotation from Hip: 3x20 green band
  2. Loop Band Overhead Raises: 3x12 yellow band
  3. Face Pulls: 3x20 red band
  4. Seated Chest Press: #10x8, #12x8, #14x8, #16x7, #14x8, #14x8, #14x8
  5. Seated Cable Rows: 4x10 at #12
  6. DB ISO Seal Row: 3x10 x 5 sec with 50s
  7. Rolling DB Extensions: 3x18 with 25s
128

Friday night I did a light physio’esque workout.

Today was a game day. We had a 8-4 lead and blew it against the second place team. Good news though, this was the first game I’ve played in months without getting injured.

129

Monday March 18, 2019
Weight = 212 lbs

Foam roll and thoracic mobility

  1. Band Pullaparts: 3x20 red band
  2. 3 position external rotations: 1x12 red band
  3. Seated Chest Press: #10x10, #12x8, #14x6, #16x6, #18x4, #16x6, #16x6, #16x6
  4. Seated Cable Rows: #10x10, #12x8, #13x8, #13x8, #13x8, #12x8
  5. Tricep Pushdowns: 3 sets w/ band
130

Thursday March 21, 2019

Foam rolling

  1. Band Pullaparts: 4x20 red band
  2. 3 position Ext Rotations: 2x12 each position
  3. 1-Arm Pulldowns: #6x8, #7x8, #7x8, #6x8
  4. Lateral Raises: 3x15 with 15s
  5. Pushups: 4x20

Finished with some dead bugs and bird-dogs. I’m starting to notice some sports hernia symptoms (an issue that plagued me 4 years ago) so I need to keep an eye on it.

131

Practice Friday night

Game yesterday, we lost 14-13, I played alright. We’ve lost 5 in a row now. One game left before playoffs

30 mins of elliptical and some static stretching tonight

132

Monday March 25, 2019

Foam rolling and Thoracic mobilizing

  1. Band Facepulls: 2x20
  2. Band Protractions: 2x20
  3. Band-T Neck Stretching: 2 sets
  4. Seated Chest Press: #10x10, #12x8, #14x6, #16x6, #16x6, #16x6, #12x14
  5. Seated Cable Rows: #12x10, #13x10, #13x10, #12x10
  6. Rolling DB Extensions: 3x15 with 30s
  7. Zottman Curls: 3x10 with 25s
133

Wednesday March 27, 2019

Chiropractor session

Then workout…
1a- Dead Bugs: 3x20 mild pain in abdomin
1b- Bird Dogs: 3x20
2- 1-Leg Box Squats: 8, 10, 12 holding 5s for balance
3- 1-Leg RDLs: 50x8, 100x8, 100x8, 100x8 reps per leg
4- Leg Press Calf Raises: #18x12, #20x12, #22x12, #18x12

Edit: My knee bursitis definitely flared up after this workout. Most likely caused by the squatting or hip flexor stretching I did.

134

Another loss last night. Playoffs start next weekend.

Today I did 30 minutes on the bike followed by hips stretches and a sauna.

135

Foam rolling and thoracic mobility

  1. 3-position Ext Rotations: 2x12
  2. Band Protractions: 2x20
  3. Lying Band-T Neck flexion: 2 sets
  4. Band Seated Chest Press: #8x10, #10x8, #12x6, #14x5, #12x6, #12x6 all with double red bands
  5. TRX Rows: 6x12
  6. DB Rolling Extensions: 3x15 with 35s
136

20 minutes Recumbent bike
10 minutes Jump Rope
15 minutes Recumbent bike
Lower body static stretching

137

Foam rolling

  1. TKEs: 3x30 with green band
  2. Bosu 1-Leg Hip Extensions: 4x12
  3. 1-Leg RDL: 4x10 with 100
  4. Leg Press Calf Raises: 4x12 with #20

Doing what I can to avoid aggravating my knee bursitis

138

Wednesday April 3, 2019

Foam rolling and Thoracic mobilizing
1a- Loop band Ext Rotations from hip: 3x20
1b- Loop band Overhead raises: 3x12 yellow band
2a- Pushups: 3x20
2b- Band Pullaparts: 3x20
3- 1-arm Pulldowns: 3x12 with #5.5
4- Unilateral DB Incline Bench: 3x10 each arm with 50s … limited by my injured finger
5- Zottman Curls: 3x12 with 25s
6- Tricep Pushdowns: 3x10

139

Friday April 5, 2019
Light practice, mostly shooting and passing

Saturday April 6, 2019
Rehab work for sports hernia
5 min bike
4 way band hip exercises
Bird dogs
Glute Bridge with adductor squeeze
Gut smashing
Static stretching adductors, calves, int/ext rotators

Some 1-on-1 work later this afternoon. Quarter finals game tomorrow … do or die

140

Sprained my MCL the first shift of the game and had to watch from the bench. We ended up losing a very close game. All around a very negative day and now I only have 14 days to rehab my knee before a major tournament/training camp.