Lacrosse Athlete - Log

[Bobby32]

30min morning walk

Falling Start Sprints: 6x20yds

Squats: 3x5@315lbs

Standing Press: 3x5@115lbs

Deadlifts: 1x5@370lbs

Weighted Chins: 3x5@BW + 30lbs

Good session today. Decided to make the switch to regular squats and bench (no pause). I'm also going to replace one of the chin up days to pull ups (Pull ups Sunday, Chin ups Friday) because considering how hard the chins were today, I feel I have gotten to the point where I can't progress chins twice a week anymore.

[Dillon Spencer]

Looks like you're making good progress here! Good call on dropping the pauses. You'll get a lot more explosive by benching 250 than by pausing 170 Keep it up!

[Bobby32]

Thanks!

[Bobby32]

Friday Mar. 1st 2019

Morning Cardio:
30min on elliptical

Skill Practice:
Wall Ball
Long Passing Drills
GB drills
Footwork drills

Sorry for not posting specific sets and reps I just forgot to post the last few days so I'm trying to cram a bunch of logging in right now. Update on the conditioning, I decided I'll do Prowler and Farmers Walks on Mondays, and skill practice Fridays. As the season nears, I'll drop the GPP stuff and replace it with another skill session.

[Bobby32]

Sunday Mar. 3rd 2019

Morning Cardio:
30min on elliptical

Explosive Work:
MB Chest Throw: 6x3
Box Jumps: 6x3

Lifting:
Squats: 3x5@320lbs
Bench: 3x5,4,3@185lbs (Fail)
Power Clean: 5x3@180lbs
Pull Ups: 3x5@BW + 20lbs

Good session today. Failed on bench but not worried about it cause its my first time in a while doing TnG bench. Should get it next workout. Pull ups for the first time today went well.

[Bobby32]

Tuesday Mar. 5 2019

Morning Cardio:
30min on elliptical

Lifting:
Light Squats: 3x5@255lbs
Press: 3x5@117.5lbs
Deadlift: 1x5@375lbs

Good session today. Started microloading the press.

[Bobby32]

Wednesday Mar. 6 2019

Weigh in (Fasted):
186.6lbs @18.6% bodyfat

Active Recovery:
30min on elliptical
25 chin ups and 60 push ups throughout the day

Decided to start logging my morning weigh ins. Right now my goal is to be 180-185 at 15% bodyfat (so I need to lose fat and build muscle). The scale im using is the one suggested by Alan Thrall and it tracks your bodyfat which is cool. However, it is known to be a little too high so right now I'm probably more like 16%. I don't really care I just want to see about a 3% drop.

[Bobby32]

Thursday Mar 7 2019

Weigh in (Fasted):
184.8 @18.1% bodyfat

Active Recovery:
30min on elliptical

Speed Work:
Falling Start Sprints: 7x20yds

Lifting:
Squats: 3x3,4,4 @325lbs (Fail)
Bench: 3x5,5,3 @185lbs (Fail)
Power Clean: 5x3 @185lbs
Chin Ups: 3x5,5,4 @BW + 32.5lbs (Fail)

Not a good session today. Felt a little slow on the sprints, and pretty much failed everything except for power cleans. But even with those I had to use improper form to get all the reps, so I'll go for the same weight next time.

[Bobby32]

Sunday Mar 10 2019: Backwards Throws | Heavy Push Pressin | Volume Bench & Strict Press | Weighted Chins | Cheat Curls




As you can see I have switched around my program a little bit to a upper/lower. I do like this set up a lot especially because it makes it easier to implement explosive work. Plus, I'm not making progress more than about once a week on my lifts right now on LP, so this isn't really slower progress cause I do plan to PR once a week on this, especially because there is more upper body volume, which is what I think is slowing down my upper body gains. Also, I plan to start recording my sessions, then give an overview of the session as usual, instead of just posting sets and reps. I think this will make the log much more enjoyable. I didn't get any footage today but hopefully I can tommorows session. Anyways, started off with 20 total backwards medicine ball throws for max distance. I found that with a 10lb ball, resting about 20-30 seconds in between throws was enough to consistently hit at or a tiny bit shorter than my max distance. Then ramped up with 5's to a heavy set on the push press. The goal was to hit a top set of 5 at about RPE 9, but I overestimated my strength and got a RPE 10 set of 4 with 155lbs. Next week I'll go lighter. Then did a 3x5 one the bench and strict press @90% of my heaviest set of 5 on LP with good form. So I did 155lbs for bench and 105lbs for strict press. Obviously, these percentages will from now on be based off of the heavy top set I do later in the week, I just haven't done that workout yet obviously. And the volume work will stay between 90-95% of my heavy top set of the week. I might eventually bump the 3x5 to a 5x5, but for now I'll stay with 3x5. Then did 3x5 chin ups with 25lbs attached. Finished with 2x8 cheat curls with 75lbs. I'm just kinda doing these for ego at the end of every workout (even lower body days). I still plan to do pushups and pullups on off days, but probably going to switch back to a morning walk instead of an elliptical. I just won't log it cause it's boringly repetitive.