Bikram

Bikram yoga class 

Back on the bikram yoga and we are going to try and go twice a week and gain even more benefits than the once a week trips.

update and back on the horse

So I had my doctors appointment a week ago from last friday and the verdict is that I have a sprained ac joint in my shoulder. This is a pain in the ass injury they said because I am always moving it and it could take up to 2 months to heal.... what do I do in the mean time? Well I have decided to not let it bring me down and use this as an opportunity to catch the size of my legs up to my upper body because my legs have always been smaller. So I had Ben make this program for me since I have decided that I only am going to program for other people since that is my major and not myself anymore. This is what he came up with:

Monday

Back Squat: Work up to 1 heavy set of 6-8 reps Weighted Back Extensions: 2 sets of 12-20 reps, pause at the top of each rep with rounded back for a 1 holdBarbell Calf Raises: 3x20-30 iso hold at the top of the final rep on the setBarbell Lunges: 2x6-8 on each side (12-16 total reps per set)WednesdayBack Squat: 2 sets straight across of 5 at a dynamic effort weightWeighted Decline Situps: 3x20-30 reps Light Good Morning Sets: Focus on control on each rep- 2x6-8FridayBack Squat: Work up to 1 heavy set of 12-20 reps. Focus on control for each rep and not speedGHRs: Complete 40 repetitions total in as few sets as possibleLeg Press: Work up to 2 sets of 10-12, go as deep as possible FINISHER- Body weight calf raises: 3x max reps in 60 seconds, 60 second rest between sets. Rest periods are spent in a parallel wall squat position*

I started this last week and man was I sore. I am also going to incorporate conditioning in and morning walks as well.

11/5/12

Squat
8x285

BB calf raises (need to go lighter)
1x20x185
2x25x155

BB lunges (lighter as well)
2x8x115

Weighted back extensions 
2x16x25

11/7/12

Squat 
2x5x200

Good Mornings (go lighter)
8x95
8x75

Weighted decline sit ups
20x25
20xbw
12xbw

11/9/12

Squat
20x245

Leg Press
2x12x2 plates

GHRs 40 reps
20,20

Finisher: 3x max rep calf raises 1 min, 1 min rest spent in wall squat 

11/10/12
3 mile walk

11/12/12

Squat
8x290

BB Calf raises 
3x25x145

BB lunges 
2x8x95

Back extension 
2x20x25

I have been doing a warm up on the bike as well as my usually warm up of foam rolling and my cool down has been bike again and stretching. I am going to keep this up to stay healthy.

Here We Go Again

shoulder injury is no better if not worse than it was before the week off.....not sure how that happens. It hurts to lift over shoulder height and any pressing movement. Set up a appointment friday and I don't have a good feeling about this one. Every time I have had this feeling its been a pretty bad injury and I am 3 for 3 with guessing how bad it is. I am hoping it is not a tear but thats what I fear. I'll keep ya updated in the mean time looks like I will be spending time focusing on squatting rdl and sprints.

I've Made it One Day

Well as you know I am taking a week off for my shoulder because of some pinching pain going over head and in the push up and bench movements. I figured I can take the week off hope that I am good and just be a week behind instead of pushing through the pain and blowing something out. Anyone that reads this (if anyone) have any good shoulder stretches and mobility to maybe loosen it up its a pinch so I am guessing I need to get things looser in the shoulder. So first day off was rough I get really antsy and bored when I do not go to the gym and also my anxiety gets worse I will probably do some walking this week and bikram yoga to keep me sane.

set back

Well I started the program with a shoulder pinch/pain in my right shoulder when i did overhead and bench pressing movements. It has not gotten worse but not better and its nagging so I decided to take a week off from upper body I still will be doing the lower body work.

16

10/16/12
Day 16

Squat
1x9x300

Max reps in 3 mins of 95lbs front squat
60 reps

40 GHRs
20, 15, 5

Had a hell of a lot of protein today and I really need to keep the way I am eating up because things are only going to get tougher. I will be taking shakes in the morning and at night as well as after my workouts now and I think this extra protein will be key in the later stages of this program. Over all feeling pretty good. Knee was fine on the squats and I ordered knee sleeves. I read a lot about knee sleeves and helping with patella pain so I am willing to give it a shot.

Numero 15

10/15/12
Day 15

Incline Bench
2x7x210

Single arm db bench
3x6x65

Bench dips bodyweight 50 reps
25,25

3rds for time
35lbs push up to row x 12
40 single unders
6:37

Chin Ladder
1,2,3,4,5x3 + 1

Nutrition is back on track from a weekend of having a bit of fun. Todays workout was pretty good I do like the single arm bench and the conditioning was something I have never done before and I liked it as well. I have a weird shoulder pinch on benching movements but I am not to worried about it since I have had it for 3 weeks and it didnt get worse.

11,12,13

10/11/12
day 11

Db clean and press (1,2,3)x5
3x5x60

BB hang clean and press
1x4x155
2x5x145

30/30/30 row x2
jump rope single rows

FM push ups

10/12/12
day 12

BB row increasing weight (strict)
155,175,185

RDL 2x4-6
2x6x200

Yates
2x8x165

35lbs Gladiator push ups 40 reps for time
5:23

chin ladder
1,2,3,4,5x3

db curl
hammer curl 1x10x40
concentration curl 1x20x30

10/13/12
day 13
5rds 2 min rest between rds
10 burpees
100m sprint

fm close grip push ups

Day 9 and 10

10/9/12
Day 9

Front squat
2x3x255
2x5x255

RDLs
2x10x185

6 sled pulls 50 ft backwards

15/15/15x4 rds row
200 jump ropes singles

fm dive bombers

Rough day for me my butt injury hurt during the front squats and threw off my form then re hurting my knee which still hurts today to bend all the way. Not really in the mood to blog so here is todays.

Day 10

800m run with 40lbs vest (cant wear vest)
3:53

Day 8

10/8/12

DB Bench
10,8,6+
80,85,90(12)

Weighted bench dips
2x8
45, 90

4 sets for time:
10 clapping push ups
25 db swings 52.5lbs
4:40

Chin ladder
1,2,3,4,5x2 + 1,2,3

Nutrition: back on track
Comments: I feel like my traps are going to be constantly sore over this 12 weeks they just keep getting beat up but I dont mind it if it leads to a nice yoke. Today was more of a pump and conditioning day rather than strength and tomorrow is going to be a tough strength day. So far I really like the way he wrote this program and I feel like its going to make me a lot mentally tougher say 6- 8 weeks in. Just keep trucking away thats all.

The Rest is Here

10/5/12
Day 5

Db Row3x5x65

RDL 2x4-6 (strapped)
2x6x215
Weighted Chins 2x6-8
45lbs 8,8
Rowing Intervals 15:15:15- Light, Medium, All out, 45 second rest between rounds

Chin Ladder 
12345x2, + 1

BB curls
1x10x80

Hammer curls 
1x10x40


10/6/12
Day 6

100 meter repeats x8



Well the rest day is finally here and it was a tough week for sure. I am beat up and sore but also ready to hit it again next week, and for the next 11 weeks. Nutrition has been good minus yesterday because.... welll.... ya know I go to college.

Yesterdays One Mile and Todays Work

10/3/12
Day 3

One Mile Time Trial
6:28

Bikram Yoga

Nutrition: good again
Comments: not my best one mile ever but for the amount of strength I have gained I neglected the running so I am not so mad about it.

10/4/12
Day 4

Press/ Push Press

2x5x160
2x8+2x160

Use the push press on the last set to get a few extra reps

3x5 heavy db jerk single arm
70lbs

70lbs db swing X 125 reps for time
7:46

FM dive bombers

Nutrition: so far so good
Comments: Happy with the strength work for today but not so happy with my time for the swings. I was not as gassed as I could have been but my lower back and grip went fast and could not keep up with my condition. Tough one today back at it tomorrow.

Still Being a Gladiator and Shit

Day 2

Squat
2x5x295
1x8x295

GHRs 40 reps
20, 12, 8

6 sled drags 50ft
used my homemade tire sled with 40lbs vest and 2 35lbs plates in it

FM push ups 100 reps

Nutrition: nailed it
Comments: Day 2 has come and gone and I am still feeling good about this. I was not really sore this morning which was a surprise but tomorrow will be a different story as I sit here and write this my legs are already pretty sore....and we have to run a 1 mile time trial tomorrow.... my favorite -___- Everyone knows I hate running anything over a 200m so this is going to be brutal.

Let The Games Begin

Gladiator Day One

Incline Bench
2x6-8
8x205
7x205

One arm db bench
3x6x60

50 bw bench dips
25, 20, 5

Chin Ladder (rest the amount of time it takes to do the chin)
1,2,3,4,5x2

Jump rope 3x3min

Nutrition: Good lots of protein and good carbs
Comments: Well the beginning of the program started it off right thats for sure. I dont think that I have inclined bench in....forever so that was an interesting stimulus. The one arm db bench presses were also something new and something I enjoyed. The worst part of today was the jump roping because my calves have not had to work that hard since I played lacrosse. I will definitely be sore tomorrow just in time for a tough leg workout.

Back at Bikram

Well I kind of went off track with the bikram yoga this summer and that was a mistake because it was helping so much. Now that I am settled in at school me and Ben decided to buy a 20 class pass at a discounted price of $144 which is completely worth it and a good price. We went tonight to start it off and will continue to do it once a week while on gladiator and hopefully for long after that.  It felt amazing to get back after it and I will be sore in the morning in the weirdest places for sure.

Well Hello

I guess its been a while since I have been on my blog....... I am still alive and training. This summer my training was a little bit different than it has been in the past. I ran Layne's program which is powerlifting the first two days and the next 3 are all focused on bodybuilding which was a nice change of pace. I definitely noticed a difference in recovery time when doing bodybuilding verse powerlifting. During bodybuilding workouts it took a lot more to recover and the workouts were much longer than I was used to. The next program I ran was 5/3/1 with the bodybuilding accessory for one 4 week cycle. This was interesting but definitely not the right program for me. Since then I have been back on GSLP and it has been about 3 and a half weeks. At the end of this week Ben and I are starting an extensive program called Gladiator: 12 weeks at greyskull. This was designed by Johnny Pain and is what it would be like to train at his gym. I decided to get back into blogging for this because I need to write it down in order to keep track of progress and make sure that i stay on track for the entire 12 weeks. On a side note this past weekend I hiked mount washington with 2 of my friends..... It was definitely and experience and very intense. I have always had problems with leg cramps and dehydration during my past sporting events. Well of course when we reached the hut which is 3 miles up and with only 1.4 miles left my legs decided to go into a full cramp. I am talking they went from bent to straight and flexed by themselves and I could not bend them by myself. I had to have Ben push my legs back to unflex them and relieve the pain. The pain was unbearable as well and of course I was laying in a puddle and could not move. On top of this I popped to many electrolyte caps to quickly to try and counter balance the cramps so I ended up puking a bit. I had to be carried about 400m back to the hut area and wait there while the other 2 summited and came back. after about 20 minutes my legs began to come back but they were so sore they felt like I did a 400m walking lunge workout... I rehydrated very well and ate some food and relaxed until they came back about 2 hrs later. I made it down the mountain fine and was lucky that the weather was so good. That was an experience and I plan on doing it again to hit the summit....Next time I will prepare a bit better.

Just Passing Out NBD

Well I didn't really pass out but came very close to it.

Squat
5x355 pr

Bench
4x280

Row
5x165

Neck

The part I almopst passed out on was between the 4th and 5th rep of the squat. I am not really sure what the problem was because although it was heavy I was hitting it quite easily but took a pause at the top after the 4th rep because I was loosing vision but after it came back real fast i went right back down and nailed the last rep. This is a lifetime pr too. I am real pissed about the bench this is the same one I stalled out with last time too except this time I should have hit this and something happened on the last rep and I failed. I just moved the bar the wrong way and could not get it. It was a big disappointment because I had so much left in me and would have hit it easily. I will get it next Monday.

Wednesday and Today

6/6

Squat

5x175

5x215

5x260

5260

Press

5x175

RDLs

a lot of them at different weight heaviest was 255lbs

6/8

Squat

3x355

Bench

3x275

Row

3x165

lots of pump

Side note is that I have been doing Bikram yoga once a week every week for about 5 weeks now.

Say No To Rowing

Squat
5x345

Bench
5x272

Row
5x160

2k row 7:55

The squat ties a lifetime pr and I skipped a week in the bench so I can hit some lifetime prs before the end of this cycle in 3 weeks. This row was absolutely horrible I am not really sure how I got myself to do this row since I was really not looking to do that. Ben said he was doing it and I just some how ended up on the rower. Anyways I felt this for a good 4 hours and I am sure I will be feeling it tomorrow too. Not a fun time.

Pump Friday's

Squat
3x345

Bench
3x265

Row
3x160

Pumped everything as much as I possibly could....

Had a great workout yesterday nailing some nice numbers and then having some fun working the beach muscles which is always a good time. The plan is to go another 3 weeks with Madcow and then take a week off while I am in Maine and then start Layne Nortons program with Ben. This program is built around getting stronger but also has a large focus on increasing muscle size. I have never done a program like this before so I am really looking forward to it. It is a 5 day a week program and is going to require a lot of good nutrition and sleep.

Press Day

Squat
5x170
5x210
5x255
5x255

Press
Worked up to 5x165

Rack Pull
did reps at 4 plates and 5 plates

Reverse hypers
2x12 50lbs

Chin ups
12,15

Not much to say today birthday is tomorrow so I probably will be celebrating a bit after work.

Home Gym

Monday I used my home gym because everything was closed for the Holiday.

Squat

worked up to 5x340

Bench

Worked up to 5x260

Row

Worked up to 5x157

Some chin ups and weighted sit ups.

Really burnt from tailgaiting at Gillete for the Lax games but it was worth it. Work is going really well too it is an easy job just keeping my eye on everyone when a lot of people are in the pool especially younger kids is tough. 

Friday

Squat
worked up to 3x340

Bench
Worked up to 3x260

Row
Worked up to 3x157

Curls and Tri Work

Solid day knees still bothering me but not letting it get me down....fun weekend ahead of me.

Yesterday

Squat
5x165
5x205
5x250
5x250

Press
Worked up to 5x165

Deadlift
8x2 on the min
275
295
315
315
335
335
335
335

1:37 min row all out about 500m (rower was broken)

Reverse hypers
2x12 wtih 50lbs

Chin ups
2x12


Good day in the gym but the deadlifts makes my knee ache really bad for the rest of the day every time I do them. I made an appointment with the doctors for a week from today (Thursday). Hopefully no bad news. Either way I am working out all summer pain or no pain.

Back at it

5/21

Squat

worked up to 5x330

Bench

Worked up to 5x252

Row 

Worked up to 5x155

decline sit ups with 25lbs

2x12

weighted hypers with 25lbs

2x15

5/22

Bikram Yoga

So a lot has been going on since I went came back from my week in the woods. My knee and elbow have been acting up but I have been doing consistent ice baths and that seems to be working but it is pretty damn expensive to buy 3 dollars worth of ice every time....I guess thats where my jewish side comes out. Everything seemed to be a go on Monday and nothing hurt to bad. I am starting a new cycle of madcow and then after this one I will be doing a cycle of Lane Nortans program which should be a good time.  

Last Day

Squat
Worked up to 5x340 pr

Bench
Worked up to 4x280 (failed 5th rep) pr

Row
Worked up to 5x157.5

Some chin ups curls and tri pull downs

Today was my last day of the cycle before I have a week in the woods from wednesday to wednesday for a 1 credit class. This was a great cycle and I hit some major prs and definitely got a lot stronger. I am not positive what I am going to do when I get back but I have a week to think about it.

PRs All Day

Squat
worked up to 5x330 pr

Bench
Worked up to 5x270 pr

Row
worked up to 5x152 pr

Chin ups
18,15

A lifetime pr in all 3 lifts today made for a nice day at the gym. The knee is still feeling off but I figure I am getting a week off soon so maybe that will help and for now I am going to push through it. The plan is that this is my last week of Madcow then I will be taking Monday the 7th until Wednesday the 16th off because I will be in the woods for my class I have to do and also I need the rest I have gone 7 weeks straight now.

N.O. Xplode

Squat
worked up to 3x330 pr

Bench
worked up to 3x270 pr

Row
Worked up to 3x150

Barbell curls, tricep extensions, hammer curls, tri work

We I have been experimenting this pre workouts recently just because it is part of the lifting community and I am curious. I have tried 3 so far including maniac, white flood, and todays choice which was N.O. Xplode 2.0. My favorite is white flood but today was the N.O. and I have never had a bigger pump when I was doing my curls and tri work it was pretty cool. Veins popping and all the muscles filled with blood which helps with recovery and strength. I do not use these every workout because I would rather not get addicted but they are definitely and awesome way to kick a workout up. Hit 2 new prs today again and my knee did not bother me as much today which is good.

Wednesday Workout

Squat

5x160

5x200

5x240

5x240

Press

Worked up to 5x175 lifetime pr

Deadlift

worked up to 3x372

I only hit these lifts because my left knee has been giving me some trouble lately and it got worse today. Not really sure what it is it seems to be a dull ache but enough to really bother me and seems to weaken it. I do not know what I should do about this....wait it out? wait until I take a week off from may9th to the 16th? or see a doc soon? Who knows guess I will decide soon.

Friday and Today

4/20/12
Squat
worked up to 3x325

Bench
worked up to 3x265

Row worked up to 3x150

3x8 barbell curls and tricep extenstions

4/23/12
Squat
5x160
5x200
5x230
5x280
5x325 lifetime pr

Bench
5x135
5x165
5x195
5x240
5x265 lifetime pr

Row
5x75
5x95
5x110
5x130
5x150 pr

2x15 chin ups

2x12 decline weighted sit ups 25lbs

On Friday I developed a really bad ear infection that left me not sleeping at all that night due to a constant stabbing pain in my ear. Saturday I went to a walk in clinic and they gave me antibiotics which I am on until next friday. I already feel a lot better though and the pain is minimal now. I haven't had an ear infection since I was a kid but they are a lot worse than I remembered, it affected my training a bit on friday but I pushed through and still hit everything. Today was a great day at the gym since I hit 2 lifetime prs. I cant wait to keep breaking these prs when it comes to summer.

Deadlift Day

Squat
5x160
5x195
5x235
5x235

Press
5x105
5x125
5x147
5x170 pr

Deadlift
5x225
5x270
5x315
3x362

Tabata bike

I am really happy with my press pr today I am really starting to build up the weight for my press. I upped the deadlift so now I will be hitting higher weights which is nice. The tabata bike was a nice conditioning to add on here. I had a skin fold test today and my results said I could be 10-12% body fat.....not bad I'll take that all day.

Catching Up

Friday 4/13

Squat
worked up to 3x315

Bench
worked up to 3x260

Row
worked up to 3x145

pump work

Monday 4/16

Squat
worked up to 5x315

Bench
worked up to 5x260

Row
worked up to 5x145

2 sets of sit ups and chin ups

1k row

Been pretty busy these past few days with some work and stiyuka. stiyuka is a tradition at springfield college where you party basically for a week straight. I will not be doing a week straight since I have training but I went out saturday and monday so far and most likely will be again thursday. So nutrition is alittle off this week and I am ok with that as long as I am back next week.

Squat Press and Deadlift

Squat
5x155
5x190
5x230
5x230

Press
5x105
5x125
5x145
5x165 pr

Deadlift
5x205
5x245
3x285
3x330

Chin ups
2x12

Today is not my favorite day in madcow but it is beginning to grow on me. The press today is a pr and  I hit it with very little grind on the last rep which is awesome I think I am creeping up on pressing 200lbs which would be awesome. My deadlift set was very easy today so I am going to up the weights since I now have the new form down. I have no classes tomorrow so maybe I will condition or something.

Squat, Bench, Row

15 min fasted cardio on elliptical

Squat
5x155
5x190
5x230
5x270
5x305

Bench
5x125
5x160
5x190
5x220
5x255 lifetime pr

Row
5x71
5x88
5x106
5x125
5x141

2 sets of Barbell curls
1 set of chin ups to 12
2 sets of weighted sit ups

Had to workout in the wellness center today because apparently the powerlifting club has turned gay. You arent aloud to do your own powerlifting routine and rather have to do one that was written by the people who run it...The program handed to me today was not what I am looking for so I left. Kind of frustrating that the powerlifting club doesnt even powerlift but whatever. The bench set today of 5x255 is a pr and I am pretty pumped with it because I smashed it easily. Squatting felt good and the rows were good as well. Caught a nice pump with the curls and pull ups which is always a good feeling.

Fridays Workout

Squat
5x150
5x185
5x225
5x260
3x305
8x225

Bench
5x125
5x155
5x185
5x225
3x255
8x185

Row
5x70
5x85
5x105
5x120
3x140
8x108

3x8 curls supersetted with tri extensions

A little late on this post but I was home and enjoying the holidays with my family. The workout was a great workout the only problem is that my knee was bugging me which happens every once in a while it is feeling better now. The nutrition this weekend was pretty poor with all of the good food around and some beverages of choice as well. I will be right back after it on Monday so I am not that worried.

Another note is that I am back taking creatine because of all the benefits it has to strength efforts and recovery. I have been on it for 5 days now and I am hoping to feel some differences in the next week of lifting.

Back at it With a New Fire

Squat
5x150
5x185
5x225
5x225

Press
5x100
5x120
5x140
5x160 pr?

Deadlift
5x200
5x240
3x280
3x320

immediately after first set hold 45lbs plate in each hand for as long as possible


situps 3x25

Today is the first day back after the meet and I am rejuvenated with a fire like no other. It is a great feeling to have this passion again. I have something in my life to train for now so I am not just training for nothing. Having my first powerlifting meet makes me want to beat my records so much more and compete at a higher level each time. One thought that crossed my mind a day or so after the meet is that I am officially a powerlifter since I have a meet under my belt. Which is a pretty cool thing that I can say now. Squat was a light day and I nailed a heavy press not sure if it is a pr but definitely close to one and the heaviest I have done in a while. Deadlift felt real easy now that I have the confidence to pull heavy which is awesome. The holding the plates that I did after my last set of deadlift I will be doing after every last set from now on to make my grip strength stronger. It is something Ben told me about that he saw and i decided it was necessary for me to do it since I lack in grip strength. I will be getting back on the fasted cardio in the morning on monday....just enjoying some extra sleep this week.

2012 New England Revolution Powerlifting Meet

Saturday 3/31/12 was my first powerlifting meet ever. I was not really nervous but more anxious and beyond excited for this to come. I have been training hard and I wanted to have it pay off. The morning started off by weighing in at around 7am. I weighed in at 161lbs which was great because I was competing in the 165lbs weight class. After that I ate some breakfast and drank some water and gatorade while discussing our plans for the day with Ben. I previously sent in my openers for each lift and I was happy with them so that was not a problem. Ben was my coach for the day and my filmer for each lift. I want to give a big thanks to him for all the shit he did because he was there to push what I thought I could do and it ended up working out better than I thought it would have ever.

The first list was the squat. My opener was at 325....funny story about that. Ben reads the flights and how they were going to work while I was warming up and he saw that a girl was opening at the same weight as me. He started giving me shit about it and we joked. Come to find out this girl was multi ply and I ended up jumping way past her after this lift. So anyways I opened with 325 and smoked it.

I then jumped to 365 which is ties my all time pr and once again I smoked it.

After that Ben said my bar speed looked good and that I should make another big jump. We tossed out some numbers including 400 and 395. We went with 395 and once again I nailed it with another 5lbs in me for sure. That is an all time pr for me as well.

Next was bench.....my favorite. I opened with an easy 250 which we both knew I was going to hit.


I had planned this long before in my head and decided I wanted 285 for my second attempt because I knew I could hit it and it would be a New England record. So I hit this very nicely as well.

My goal for the meet was to hit 300 for bench  but after seeing how I felt we decided 305 was the right weight. Once again this was a great decision on both of our parts and I hit this for an all time pr

The last lift was the deadlift.....my least favorite. I was nervous about my hamstring but that did not affect me and I am glad it did not. By this time I was smoked my preworkout was running low and I was starting to come down. Luckily I had some motivation from Ben my music and a little extra preworkout and protein. Keep in mind I just started sumo deadlifting because of my back. I opened with 335 and that was basically like a warm up rep for me.

We then decided to hit 400 for an 1100lbs total which was a goal that I wanted. I pulled this really well and it felt great.

The last rep of the day we wanted to hit a nice weight so we decided on 440. This is a pr for me with my new deadlift style and this was nice and easy as well.

So in all I went 9 for 9 with not one red light in any rep, I hit 2 lifetime prs and another new lift pr, I came in first in 165lbs weight class, and I set 4 New England records for 18-19 year olds in 165lbs weight class. Once again this wouldnt have been possible with out Ben there right behind me on every rep and having me make the smartest decisions possible. Nutrition wise I had a snadwhich from dunkins before the meet along with gatorade. Throughout the meet I had a scoop and a half od pre workout spread out the day, 2 scoops of whey protein, another gatorade, and a lot of water.

This is definitely what I want my training to be for. This makes all the long hours in the gym pay off with out a doubt and I cannot wait until I find my next meet.

Last Day of Training Before the Meet

Bench
8x2x160

Squat
5x2x225

10 mins on the bike

about 25 mins of mobility: hips, quads, hamstrings

So here it is the last day of training before my first ever powerlifting meet. I cant describe how jacked up I am about it. Over the next 2 days I will hit some good mobility and then Saturday its game day. I need to be there for 6:30am weigh ins and then rules meeting at 7:45 and lifting starts at 9. Ben will be coaching me through this and it is both of our first experiences at a meet. Should be a great time.

Starting to Taper It Down

Squat
5x135
5x185
5x225
5x250

Bench
5x135
5x185
5x235

Row
5x70
5x85
5x105
5x145

Chin ups
2x12

So today I started the process of tapering down. I hit some solid reps on everything and just made sure it felt really good which it did. I got the conformation email today showing me that I am on the roster for the meet. I am really excited about this and I hope that I can pull out some good numbers. Wednesday I will go real light and then rest until the meet. I need to be there by 6:30 for weigh ins on Saturday morning....should be a great time.

Friday Test Day

Squat
315
345
365 pr

Bench
250
275
300f

Deadlift
315

Bunch of curls and tricep work for hypertrophy

On Friday I did my test day for the upcoming meet that I have and I had Ben que me on everything just like it was a real meet. I rested about a minute or 2 in between each set to simulate the fasted possible splits I could be seeing. I did not go heavy on the deadlifts because I want to make sure my hamstring is good for the meet. It did feel almost all better so thats a good sign. I can definitely hit 300 for the bench we just had a miscommunication on the rep. 365 squat is a pr or tie pr not sure but it was pretty easy and I could go heavier if needed for the meet.

Light Day

20 min Fasted Cardio on elliptical

Squat
5x155
5x185
5x225
5x225

Press
5x100
5x115
5x135
5x155

Took today pretty light in order to prepare to go hard on Friday to figure out my weights for the powerlifting meet. I also spent a lot of time out side the past 3 days just playing frisbee and football enjoying the weather with everyone which is nice to do because it is just a way to relax and forget about everything.

Ballin and Benchin

Fasted Cardio
20 minutes on elliptical

2hrs of intense 4 on 4 ball

Bench
5x120
5x155
5x185
5x216
5x245

Row
5x70
5x86
5x105
5x121
5x138

I got a nice fasted cardio in this morning and I am getting back on schedule with that. my hamstring does feel better but I am still going to take squating and deadlifting off until wednesday or friday when I do my test day for the meet. Before I lifted I played a lot of ball that was real intense so I was spent during the lift. I decided to hit my main lifts and get out of the gym. I was running on no food since the morning and just was not feeling it. It was so nice out today so I also spent a lot of time outside tossing a football around and just hanging with friends. Ankle is really sore from basketball so I will be taking tomorrow completely off and just spending the day in the sun.

Fridays Workout

Bench
5x120
5x150
5x180
5x210
3x247
8x180

Row
5x67
5x85
5x100
5x118
3x137.5
8x100

Weighted dips 3x8
25lbs, 35lbs, 45lbs

DB curls 4 sets or so

Tricep extensions 3x8


Was really busy the past few days so here it is not much to say.

Deadlift Day

Squat
5x150
5x187
5x225
5x225

Press
5x95
5x115
5x133
5x150

Deadlift
5x195
5x235
5x275
5x315

Chin ups
15,15,12

Sit ups
3x30

Alternated the chins and sit ups

1hr of bball

Today I absolutely crushed this workout it was awesome. I had a good amount of caffeine in me and I was real focused and ready to go. I got in the gym and killed it then got out in about an hour. I have a weird tweaked feeling in my upper hamstring slash glute but nothing major so we will just keep an eye on it maybe the day off tomorrow will be good for it. Can't wait to train friday.

Bay State Gym and a hike

Squat
5x150
5x185
5x225
5x260
5x300

Bench (practicing the bench commands on some reps)
5x120
5x150
5x180
5x210
5x240

Row
5x67
5x85
5x100
5x118
5x135

Chin ups w/ 5lbs
12,12,12

Weighted Decline sit ups w/ 25lbs
4x10

Weighted Hypers w/25lbs
2x15

2hr 15min hike

I alternated between the 3 accessory works basically supersetting them all. Today was my first time back at bay state in a while and it felt amazing. I always seem to have my best workouts in my gym....it must be the atmosphere. After the gym we decided to hit a hike little did we know it was going to last over 2hrs. We ended up exploring some trails none of us have been on before and went all the way to coming out near GES then we walked half way up brigham and went back into the woods only to come out at the lordville appartments from there we just walked back to my house. It was a great time a lot of fun and my arches are killing after that...damn flat feet. I iced them a lot tonight and they feel better already so I am not worried about it.

First Powerlifting Meet

So I have a new upcoming event that I signed up for today. It is the 2012 New England Revolution powerlifting meet in Johnston Rhode Island at Next Level Fitness. I am really excited that I get to compete in my first sanctioned powerlifting meet at the end of this month which will be really cool. I am just going to continue madcow and really not change anything in my training. I will tapper a bit before the meet but nothing special.

I have entered as an amateur in the raw classic in the teen 18-19 yrs old and in the full power meet.

A little Extra Fun

3/10

2k row
8:00.2

1hr 30 min of bball at the y

I have been really into basketball recently so I have been playing a lot and its been a good time. Today I just wanted to get moving for a bit and this was the perfect thing for me. I wanted to get under 8 mins on the row but o well I will get it next time I do a 2k row.

Drank this night and ate some crap to...back at it today

Great Day

Squat
5x145
5x180
5x220
5x255
3x300
8x220

Bench
5x115
5x145
5x175
5x205
3x240
8x175

Row
5x65
5x80
5x100
5x115
3x135
8x100

Barbell Curls
8x75
8x80
8x85

Tricep Extensions
8x70
2x8x85

weighted dips
2x8x25


2hrs of basketball

This was a great day for me today minus the fact I had to work out at the ymca. I can't wait to be back at my gym on Monday. I hit every lift today with intensity and it made everything feel so easy which is awesome. First 300lbs squat in a very long time as well. I was going to do cardio but then we ended up playing a lot of bball instead which was a good time so I am happy about that. Tomorrow I will hit some sort of cardio as well.

Ball So Hard

3/8

25 min fasted walk

2hr 30min
of 4 on 4 basketball

Played some basketball today with some old friends and younger kids. Lets just say I taught them how to ball. It was a lot of fun and a good "rest' day for me.

Squat Deads Press

3/7

Fasted Cardio 25 mins on elliptical

Squat
5x145
5x180
5x220
5x220

Press
5x95
5x110
5x130
5x145

Deadlift
5x190
5x230
5x265
5x305

Chin ups
12,12,12

Situps
3x25

alternated between the two

I worked out in the wellness center today so that I could make it home at an earlier time since I am done with classes and I am on spring break now. Nothing will really change when I am home training will stay the same and so will the nutrition. I will be training at bay state which I am pumped about and I am also 90% sure that I am going to be doing a powerlifting meet at the end of March.

MADCOW week 2.....bitch

Fasted Cardio 20 mins on the elliptical Hr between 120 and 125 which is perfect!

Squat
5x145
5x180
5x220
5x255
5x290

Bench
5x115
5x145
5x175
5x205
5x235

Row
5x66
5x81
5x98
5x115
5x132

weighted sit ups
4x20x25

weighted hypers
2x15x25

Chin Ups
12,12,10

Alternating between those 3

Today was a really good day in the gym, surprisingly I felt really good and killed it. I say surprisingly because I woke up with a nice cold this morning and sitting here writing this I feel pretty shitty. I loaded up on some pills so see if I can speed recovery from this cold. I took ZMA, Vit C, vit D, and my glutamine. My nutrition has been spot on for the past few weeks which I am happy about minus one cheat day a week. I usually use that on Saturday nights because that is the night I go out. Tomorrow I am going to rest completely and try to get feeling better.

Squat and Rows

Fasted Cardio in the morning.... 20 minutes on the elliptical.

Squat

5x140

5x180

5x215

3x290

8x215

Row

5x65

5x80

5x95

5x115

3x130

8x115

Barbell Curls 

8x65

8x75

8x80

Tri Extensions

8x120

8x140

8x160

So friday is the pr day in madcow. I really like how you hit a pr (in the program) with a set of 3 on friday and then hit that same weight the following monday for a 5 set. Once again like I said before I did not do the bench to make sure I am good to go on monday and I will start that a week behind. The squat felt really good that is the heaviest I have gone since summer which is awesome. I really do enjoy this program a lot. I got a nice pump with the curls and tri work after. We are supposed to do weighted dips as well today but we had to be in the wellness center again today and they do not have a dip bar. Tomorrow morning for my fasted cardio I am going to row 2k or 3k and probably do some sets of push ups and shit nothing to big. 

Squat and Deadlift.

Fasted Cardio on the elliptical

Squat
5x140
5x180
5x215
5x215

Sumo Deadlift
5x185
5x225
5x260
5x295

Chin ups 10,10,12

Decline sit ups with 25lbs
3x12

1 mile run/walk

Today was a decent day at the gym but we had to be in the wellness center today instead of the varsity gym because of the snow which sucks because it is kind of shitty. I decided to start my over head pressing a week behind as well just to keep all my pressing in the same week. But my chest is already feeling good to go I am just going to make sure it is 100 percent. I now sumo deadlift instead of conventional because it does not give me any pain which is awesome and I really like the style as well. I am also going to start blogging my fasted cardio but I have been doing it most days of the week.

First Day Of Madcow

Squat
5x145
5x180
5x215
5x250
5x285

Began to warm up for bench but I feel a small strain in my pec from the dips the other day the bar is to wide and fucks you up. I opted to stop and hopefully it will recover in a week or so.

Row
5x65
5x80
5x95
5x115
5x130

2 sets weighted hypers 2x12x20
4 sets of weighted sit ups 4x20x20

It was a great day minus the pec injury. It is really a bummer and ive been feeling real depressed since it happened. I know I just have to wait it out and there is nothing more I can do besides ice. I was so excited to start this program because I love it and then something like this happens but it is my own fault I should not have done saturdays workout.

On another note I found this powerlifting meet on March 26th and they have a 18-19 yr old division. It looks like I would have a good chance at setting some new england records for this meet so I am really thinking of doing this one and getting my first meet under my belt.

Beach Day at the Gym and Some hiking

Bench
5x135
5x185
3x225
1x255
1x275
1x300f....just couldnt get it past sticking this time.

DB Rows Alternating with DB Curls
Rows 3x10x50
Curls 3x10x35

Dips
3x15

Tabata on bike

2hr 45m hike at lithia

Did not have time to blog this yesterday because I was so busy but it was a fun day for sure. At the gym everything went well minus the bench but I sort of expected I was not going to be at the strength. The hike was a great time. We hiked to the outlook and then down the other side of the mountain to a pond or lake or whatever it was. It was amazing at the top looking down on everything and having that view. I went out last night and drank a good amount and started my cheat day food wise. It will continue into today until late afternoon. Then back to eating well again. I need to get myself ready for the volume i will experience on madcow.

Deadlift, Back Extensions, Hanging Leg Raises

Deadlift
3x154 regular
3x242 regular
3x308 sumo
3x308 regular
2x350 sumo
2x350 regular

Alternating

Back extensions
5x12 with pause at top

Hanging leg raises
5x10

So today I experimented with my deadlifting because as you know regular deadlifting hurts my injury that I have. What I have found that I am a lot weaker in the sumo deadlift but I do not feel any pain. I will be sticking with this style of deadlifting from here on out which will be cool. The back extensions and hanging leg raises were a good front and back workout and worked well together. Taking it easy tonight so i have a good lift tomorrow with the bench and then going out tomorrow night. I did not like the creatine it was giving me pretty bad stomach problems so I am going to back off that for now. Every thing else is normal and I am thinking of giving beta alanine a shot. It is supposed to be a pretty nice supplement.

Press and Some Other Stuff

Press
worked up to 11x135 maybe a pr?

Arnolds press
3x10x40
1x10x35
1x10x32.5

Alternating with

Chin ups
5x10

Barbell Complex
2x132
1x143

5 Power cleans
5 Front squats
3 any way over head
5 Back Squats

Neck harness
3x40x10

So Today I started taking 2 new supplements....glutamine and creatine. I am really excited to see how much they help recovery and muscle growth. That brings my list of supplements up to whey, bcaas, glutamine, creatine, fish oil, emergen-c, and glucosamine and condroitin. Solid list I would say. It was a solid day at the gym today. 5/3/1 is not really what I am looking for but I will get to that in a second. I really love the arnolds presses and the chin up combo that I had going because it really torched my shoulders and made the chin ups harder. The barbell complexes were just what I am looking for got the heart rate up while moving some decent weight.

So I think I am going to use this week as a warm up and change programs. This program is more for some one looking to make slower gains and recover more and right now I am looking to make faster gains over a shorter amount of time. I am thinking of hitting GSLP or Madcow again. I will have my decision by the weekend for sure.

Also I have been doing fasted cardio in the morning monday was the yoga tuesday was swimming and today was an inclined treadmill walk. I will be doing these on monday tuesday wednesday friday and saturday. Thursday and sunday will be completely off.

Back At It

Bikram Hot Yoga
1hr 30min class in the morning

Week one of 5/3/1
Back Squat
worked up to 12x250

RDLs
5x154
2x5x164

Ab Wheel Roll Outs
2x10

Frequency push ups
3x25

Neck work
3x30x10

Today was a great day to get me out of my rut and back at it. The bikram yoga was definitely an experience. I have never felt anything like this before and I will be continuing to do this as much as I possibly can. In the weight room I started the 5/3/1 program with the 2 accessory lifts. I really liked today I was in and out in an hour or so and I got a great workout. I think that I am going to move my squat up a bit I under estimated my max by a lot and this set was a breeze. I stopped at 12 because it is not recommended to go over that many reps. I am going to be sore tomorrow that is for sure.

On another note I finished Johnny Pains ebook today called SWOLE talking about his ideas on nutrition. I loved how simple he made it and how clear the book is. I am going to be bringing his ideas on nutrition into my life now and it will help me for the better. Fasted cardio tomorrow morning is what I got in store.

Well the pain I was feeling took a turn for the worse and that injury I sustained so many times is back. After a lot of thinking and talking to my dad this week I have decided that for the best I take a step away from lacrosse and finally figure out what is going on with me. I am trying to see the dr. that my dad saw because he is really good and maybe can find something out that no one else has. This decision was tough and I was in a bad place really stressed depressed and anxious. Right now I feel a lot better that everything I had to take care of is over with and everyone knows about it now. So my new plan is to go to the next thing that I love so much and that is powerlifting. I have been doing a lot of researching on 5/3/1 program and I am going to give that a shot for at least 2 cycles and then I will be doing the building up the back program by Johnny Pain. After this I will begin to focus on my new long term goal which is to break the bench record at 165lbs before I am out of my prime. The current record is in a full meet 485 and alone is 487 which if trained properly and such I think I am capable of doing which may sound crazy to some people but haters gonna hate. I am ok with my decision and after a lot of thinking it is for the best and I really can see myself shooting for this goal because it is a goal that would be so cool to reach and that is what I need in my life. I can't just train with nothing in mind thats when shit starts to go down hill. going to release some stress this weekend with one night of partying and a few nights home I believe. I begin on Monday. That is all.

The Weekend

Saturday 2 scrimmages

Sunday Relaxing all day

We had 2 scrimmages at merrimack this weekend. The second team played unh and the first team played merrimack I am in the middle so I played a bit of both. I did alright but nothing special. I have lost what I used to have and It is due to the fact that I can no longer run like I used to. The first few plays I am just as good as before but after that my back ankles and hips break down and it is excruciating to run around. I had to sit after the game and wait 25 minutes before I could walk without pain in my back and hips and ankle. Not really sure what to do at this point do I play do I walk away....again. I feel like people wouldn't understand if I had to walk away which would be frustrating but o well I guess.

Update

Lift and then 2hrs practice today

Bench

5x135

5x185

2x5x245

Head supported rows

1x65

2x70

Mobility and correction stuff

Sprints during practice

Practice has been going well but the thing is my body has a hard time handling all of this running now. I am not sure what happened but I am not the same when it comes to my lower back and hips and that really brings me down. My right hip feels like it is grinding in the back of the socket on the inside of my leg and my lower back hurts every time I stand up or make a wrong move. I am definitely going to play the rest of the season out but next year might be a different story as far as what I am going to be doing. We will just see how it goes because that is all I can do right now and just live in the moment. First scrimmage on saturday vs unh and then merrimack.

Mondays Suck

2 hr lax practice

Lift

Front squat

5x135

5x185

5x205

Weight Pull ups

3x5x45 (20lbs vest plus 25lbs chain)

A bunch of accessory and mobility work

Mondays are so brutal it is unreal. I leave my dorm room at 10am get some food class at 11, 12, 1, and 2 then trainers room at 3 practice at 4 lift at 6:30 then get some food and back to my room by 8:30 usually. Safe to say this day is the killer. I will all be worth it in the end though that is for sure. Practice went well today I got my stitches wrapped up and played threw the pain of the bone bruise around it. Lift was pretty good as well, I still stayed light on the front squats but I will begin to pick it up gradually as we continue on.

Stitches

Ya thats right 4 more stitches for this kid over hear. Took a nice slash across the shins in practice on saturday and it cut deep forcing me to get stitched to stop the bleeding. I waited all day to try and not get them but it would not stop oozing blood. Figured it would be my best bet to just get the stitches at that point. Practice has been going really well and I have not had pain running around and Saturday was the best I have felt in a long time. Hopefully I am still aloud to play with the stitches in. Either way I will try to sneak in practice.

Lift And Practice

Lift:
Sumo Deadlift
5x185
5x225
5x275

Bench
5x225
5x235
5x245

2 handed db rows
3x8x65

a bunch of corrective mobility

plyoball ab roll out

2hr practice

This is the first time I have deadlifted in a long long time and I wanted to see if I was able to deadlift and then play because it was a sumo deadlift which is slightly different. I felt pretty good I believe. Did not really feel to much maybe a little bit but I am going to keep all deadlifts really light if I do them. Practice has been going well I am in a battle for 2nd line right now so we will see how that ends up. Haven't lost anything on my bench really.

Last 2 Days

Practice on Monday involved a good amount of running and a lot of laxing.

We had today off.

I went out and enjoyed the night with some of the team last night since I do not have classes on tuesday thursdays until 1pm. It was a great time. I can some what feel my injury but it isnt bad right now so i guess we will see how it goes. I am at a loss for words about it because I never thought something like this could ruin something I used to love so much. But either way life goes on and I will find a new thing I love if necessary. Right now I feel like it is a matter of time before it goes so we will see about that. Practice everyday this week until Sunday. I will keep updating if anything new or exciting happens.

Midnight Practice

2hr lacrosse practice

We had our first practice of the season tonight....at midnight. I just got out and showered and it is now 2:46 am. I opted to get some sleep while some of the other guys decided to stay up the rest of the night. I had a pretty good practice still shaking out some rust and such but my speed is fine I ran by everyone i dodged against and I had a few assists. I am excited to get more into it because I know in 2 or 3 practices my true skills will come out when I get my hands free for a shot. It was a fun practice and I really like a lot of the guys so it should pan out to be a good season. My injury did not hurt today at all.

Conditioning Test and Racquetball

Did the veritcal and depth jump not sure what my numbers were some where in the high 20s though

Ladder of 100 and back 90 and back...all the way down to 10 and back with rest periods getting smaller in between.

2hrs of racquetball

Great day I feel like. My conditioning is not were I would like it to be but that will come with time after the surgery. I was still within the top half of the team so I can consider that a good thing. Ankle and everything felt really good. Of course racquetball was a must after as well and it was a good time.

The entire team is going out tonight to celebrate the last night we really can do stuff. Tomorrow I wont go out because we have practice on Saturday night at midnight because that is the official start time of the season on that Sunday. Pretty excited its here.

Another note was officially weighed in and I was 159lbs....little light for my liking but o well.

Racquetball

2 hours of racquetball

Great workout playing all this racquetball. It was just what I needed. Tomorrow I have lacrosse lift and then maybe some more racquetball. I will be going out tomorrow since the times we can go out are dwindling down.

Sprints and A Bit of Lax

Sprints
2 200m
3 100m
4 50m
*2-3min recoveries

1hr captains practice

Decided that I would hit up some sprints today and I felt really good. All of this resting is making me feel fresh again and I am foaming at the mouth for the season to start. Since it was so nice out today we decided to have a practice outside which was a good time. Got to throw around a bit shake out some rust and scrimmage it up a bit. I played pretty well and I am loving the team here.

I would like to note that I am down to 160lbs again (down 5 from beginning of semester). I am not really sure what it is from but I think it is because I am not eating as much as I do at home. I only have 2 meals here and no food in my room. I really need to go shopping and get food because when the season starts I will need those extra cals in my system to hit hard.

Last night I went out with the lax team to a bar. Decided to go and live it up with week while I can because when the season starts that wont happen anymore. I will be going out on thursday night as well but I am not sure about friday because we start practice on Sunday and I want 2 good nights of sleep.

Weekend

Well no training this weekend because we were supposed to have conditioning both days but they got canceled due to conditions and such and I decided that it would be a good idea to take it off and make sure I am ready to go comes game time. Tomorrow I start lift with the team and more pt for my ankle so I will be getting into the season which is awesome. I have been waiting for this for a long time and I have a good feeling about this season. I am really excited to get going and I will be back to regular posting now that I am back into everything. As for the weekend nutrition was ok and I consumed some drinks that aren't particularly healthy for the body but it was a great time getting back together with everyone and meeting some new people.

Getting Back in the Swing of Things

Been resting it up for the past few days to make sure that I am fresh comes season time which either starts tomorrow or saturday I will find out in a meeting today. The back of my knee right above my calf hurts when I walk or run a lot and I am not sure what it is. It is definitely and issue from wearing the walking boot I am just not sure how to fix this. I am glad to be back at school and getting back to where I was before break shouldnt be to hard of a transition.

A Taste of My Own Medicine

3rds
400m run
50 jumping lunges
*90 second rest between rds
1. 2:30  2. 3:18   3. 3:28

Well today I decided to give myself a little workout that I made up and it was definitely a solid one. I really enjoy the couplets that start off with a 400m run and that is how I came up with this one. The rest period is to simulate some sort of stoppage in a game and such and it was a great workout for sure. I did not do much mobility today but I did pvc roll out everything and used the stick on my legs. Tomorrow I will hit another single workout and then most likely give my self off until the season.

Agilities

Agility ladder

Short Sprints

Short side to side sprints

Today I finished up my last physical therapy and he thinks I will have no problems during the season which is awesome. I took today to really hit my agilities hard and thats what I did I spent about 45 minutes on the ladder and then another 15 doing the short sprints. They all felt really good and I think I will be great for the season. Tomorrow I will hit a workout either at home or at the gym not sure.

Squat, Workout, Neck

Squat with 10 box jumps right after each set
Warm up: 5x135 5x225

Sets: 3x5x250

3rds for time:
10 t2b
20 goblet squats 55lbs kb
30 sit ups
400m treadmill run
14: 54

Neck Harness
3x30x15

Mob: hip ext. rot., calf and soleous stretch

I decided to try doing the box jump thing right after squats and it was definitely something that was really cool and I could use in the future to mix training up a bit. The workout was a good one and I probably could have gotten a little bit faster if I didnt have to run to the treadmill and set it up each time but I still got the workout in and thats all that matters. My neck is already sore jumping up to 15lbs was a big jump but and I will be feeling it for a few days for sure. Going to workout tomorrow friday and saturday and then rest until the season begins. Its almost game time.

Another note is that I am getting a steroid shot in my elbow because it is beginning to bother me again and I just wanna get the shot and not have to worry about it for an extended period of time.

Bench, Volkswagen, Accessory

Bench
8x135
5x185
3x245
2x275pr

Volkswagen
21-15-9
bench bw 165lbs
pull ups
7:10

T-bar Row
12x90
2x8x115

15 slow dips

neck harness
3x40x10

Mob: Shoulder rotation, neck


I wanted to hit a triple at 275 today but I ended up fucking up my form on the 3rd rep but still ended up with a double pr. The workout was solid it really was a fact of fighting the fatigue of the bench muscles rather than breathing heavy. Accessory work was nice to do to keep up some strength. Not sure what I will be doing tomorrow.

The Last Few Days

1/6/12
5rds for time:
35 double unders
250m row
11:18

1/8/12
4rds for time:
400m run
50 squats
13:10

Mob: couch, IT tack and stretch

So the past 2 workout days I have focused on conditioning and that is probably how the rest of my week before school starts is going to look like. I will definitely squat and bench one more time but that is about it for strength. My normal nutrition has changed slightly to adding in carbs such as small servings of white rice with dinner or lunch and yogurts. Then I look to make sure and get the proper amount of protein. Also my post workout shakes have been 2 scoops of whey and about 1 cup of oats. Friday night I had a burger and I was served beer at Chilis so who is gonna pass up a nice sam adams with a bacon cheese burger right? That night I went out to a few bars with some friends from school and had some late night munchies but other than that my nutrition has been of the normal sense. Running felt good today and my ankle is just a little sore writing this know a bit later at night time. We will see how it feels tomorrow but I will definitely be wearing an ankle brace for lacrosse at the beginning.

Squat, Lynne, Elliptical

Squat
5x135
5x185
3x5x245

Lynne
5rds
max rep bench press bw+20lbs 185lbs
max rep strict pull ups
1. 18,20
2. 12,14
3. 9,11
4. 8,9
5. 6,10
*2 to 3 minutes rest between rds and no rest berween bench and pull ups

.5 mile on elliptical fast pace

It was good to squat again seeing how I have not been able to squat in a long time at a decent weight. I did feel my injury during the squat so I really have no idea what is going to happen during the season but I am going to play until I can not play anymore. I have been giving some thought to what I want to do after lacrosse is over whether that is soon or later on in life and I have come up with one thing as of right now. I know this is a long shot and you may think I am crazy for thinking it but I would want to try for the world record bench press at 165lbs body weight. My thinking in this is that my bench has always been my best lift I am only 19 and I can bench 300lbs with a regular bench. Taking time to learn a powerlifting bench would eventually add weight to my max as well. Focusing on the bench for a serious amount of time and with the right training from a world record holder at my gym might give me a shot at this goal. This is of course a tough challenge but after lacrosse I need something tough to shoot for. I was so used to getting a lot of attention in high school for my athletic ability and going from that to nothing last year was kind of shitty and I want to make something of my self again whether it is lacrosse or going for something that might not even happen. Any ways these are just thoughts going threw my messed up head. We will see how everything plays out in the future.

Single Leg KB Dlifts, Speed Workout

Single Leg KB Dlifts
10x30 10x35 10x40 10x45... (each leg)

8 rds:
3 Power Cleans 75% bw 125lbs
3 Broad Jumps for max distance
*rest 2 minutes between rds

I was guided to start using the Crossfit football website again before the season since I am in such short time before it begins and I agree that it is a good idea. Today was a solid day and since I can't deadlift I have decided to do one legged deadlifts and they seem to be just fine. I will begin to work back into regular deadlifting next summer most likely. Had chipotle today for dinner and 2 beers but other than that the nutrition is spot on still.

Being Smart

Ring L-Sits
:22
:26
:24

hspu with 2 plates under hands
3x10

This is all I did today because my knee was bothering me and I am not looking to sustain a long term injury right before lacrosse. My guess is that I will be good tomorrow because it is a bruise and there was swelling in a weird spot but I am just being extra safe. The plan for the rest of the week is do yesterdays workout tomorrow and then go thursday friday and sunday. Friday night I plan on being out of town at a friends from school so Saturday I doubt I will make it in for the workout.....Got to have the right mixture of fun and work in your life ya know?

The Other Total

Full Clean

warm up: 2x155, 1x185

1. 225

2. 243 f

3. 243

Bench

warm up: 8x135 3x185

1. 255

2. 275

3. 300 pr

Ohs

Warm up: 1x135

1. 155

2. 185

3. 205 pr

Agilities and Short Sprints

A solid day at the gym turned into a great day as soon as I hit a 300lbs bench press. I have been really wanting to do that and I figured this was the workout to do so. The best part is that it went up smoothly and I could definitely throw on some more weight. Agilities and sprints went well on my ankle. My knee was bothering me today not sure what it was from but its nothing big probably just a bruise. My nutrition has been pretty consistent and I plan to keep it that way. 

2011 in a Nutshell and 2012 Goals

Well the year is over and it definitely had its ups and downs. This year was not my best year of my life that is for sure but it was a year for learning. After this year I feel much more mature and know my body and what I want a lot better. I spent a lot of this past year injured due to my bad judgement in programming. I lost an entire lacrosse season to it and I was not even sure if I wanted to play again since I was afraid of getting injured again. I now know that I can control the injury I sustained and will be able to play lacrosse at my new school which I am beyond excited for. In 2011 I trained a different way to what I was used to. I started lifting heavy and cutting down the conditioning sessions and to be honest it was amazing and worked out very well. I gained a lot of size and strength while still maintaining a lot of my fitness. Being strong has helped me in all aspects of my fitness and I will continue to put strength at the top of my training goals. Some of the things that I have learned this past year include listening to my body and not being a tough guy, keep on mobility because I was always not injured when I was serious into mobility, crossfit is not the end all be all of training, and most of all relax and enjoy life more. The last really big new thing that happened in 2011 was the surgery. This was my first surgery and there was a lot of thought to go into this. This injury that I got fixed caused a lot of my problems for a few years now and I am glad I finally took the initiative to get it looked out and take care of it for good. As of now I am still not 100% but it is getting there. 2011 was a decent year but the experiences I went through will make for 2012 making a great year.


2012 Goals

• Injury Prevention
• Log 3 days a week of mobility at least 5 minutes each time.
• Be smart with training- no training in season and if feeling worn down take a few days off.
• 4 week training cycles with 1 week of active recovery at the end
• Meditate for a total of 8 minutes
• 10 Points for lax
• First or Second line O Mid
• Bench 330lbs
• Squat 385lbs
• Press 210lbs
• Shoulder Height Box Jump
• Prevent stressful situations by not letting them get the best of me

These are the goals that I have come up with for this year. I am focusing on more major things instead of a lot of smaller things and I think this will encourage me to complete all of them rather than trying to get 50 goals down. I may have one or 2 more goals to be added but for now this is it. Let the new year begin. Get after it.

Happy New Years Mothafuckas

12/30/11
3rds ea for time:
135lbs power clean 5 reps
135lbs front squat 10 reps
135lbs jerk 5 reps
20 pull ups
1:22, 1:44, 4:23

For Time:
100 dus
35 burpees
100 dus
8:15

The first workout was supposed to be 5 rds but I was still feeling these movements from fran so I was not looking to get injured or over train the areas. It was a poor day for the gym I had a lot on my mind and sometimes even working out cant help it especially when you have a bad day.

12/31/11

Press
5x95
1x135
1x155
1x185 pr and year goal

Pumped every part of my upper body

Tabata Row
848m rolling

This was the last day that I could attempt the 185lbs press year goal and I have tried this many times and just could not hit it. But today I was feeling really pumped up and I hit it head on. I nailed the lift and probably had 5 or 10 more lbs in me. Last day of 2011 I will do a brief write up in the next post and then place my goals.