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.