| |
| IronMass Forums bigDman's Training Log IMPC Training Discuss bigDman's Training Log in the IronMass Physique Competition forums; Day1: back tris Day 2: Cardio (sprints) Day 3: chest bis Day 4: Cardio (long distance) Day 5: core shoulder traps froearms Day 6: legs Day 7:Cardio (sprints)/or ... |
 |
| | LinkBack | Thread Tools | Display Modes |
05-02-2005, 01:47 AM
| #1 |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186     |  bigDman's Training Log Day1: back tris Day 2: Cardio (sprints) Day 3: chest bis Day 4: Cardio (long distance) Day 5: core shoulder traps froearms Day 6: legs Day 7:Cardio (sprints)/or rest chest/bis as follows Bench 3x6 incline 3x6 Curls 3x6 hammer curls 3x6 precher curls 3x6 back tris as follows Pullups 3x to failure Rev pullups 3x to failure Deadlifts 2x5 bent rows 3x6 pulldowns 3x6 lat pulldowns 3x6 tricep extension 3x6 dips 3x to failure legs is as follows squat 3x6 side lunges 3x6 1leged deadlifts 3x10 luges 3x6 step ups 3x10 calf rises 3x10 core shoulder traps froearms is as follows Power CLeans 2x6 lat rises 3x6 shrugs 3x6 wristcurls 3x15 rev wrist curls 3x15 Turkish get ups 3x10 crunches 4x 35 leg rises 15 hold for 20 seconds will change come June checkout my journal bigDman is getting fast Last edited by bigDman : 05-02-2005 at 01:55 AM. |
|       |
|
05-08-2005, 01:38 PM
| #2 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | hey hey hey lacrosse season is almost over so i am starting a new program now that i have time this is it( i will start as soon as the playoffs are over) Monday: Barbell Hack Squat - 5x3 Hang Clean - 3x6 squat - 3x6 leg curls - 3x6 Wednesday: Bench Press - 5x3 Military Press - 3x5 Close Grip Bench - 3x5 Bent Row - 3x6 Lying Triceps Extension - 3x5 Friday: Power Clean - 3x5 High Pulls - 3x5 Power Shrug - 4x10 Standing Calf Raises - 4x12 Crunches 2x50 i will do this for 4 weeks then i will Monday - Lower Body Strength Parallel Box Squat - work up to a 1RM over about 7 sets Stiff Legged Deadlift - 4x5 Glute-Ham Raise - 3x10 Crunches - 2x50 Tuesday - Upper Body Strength Bench Press - work up to a 3RM over about 7 sets Close Grip Bench Press - 3x5 Military Press - 3x5 Bent Rows - 3x5 Shrug - 2x10 Thursday - Lower Body Speed Speed Box Squats - 8x2 Squat - 3x10 Front Squat - 3x8 Decline Crunch - 3x12 Leg rises - 3x10 Friday - Upper Body Speed Speed Bench - 9x3 Incline Bench Press - 3x10 Triceps Pushdown - 3x8 Lateral Raises - 3x10 Bent Lateral Raises - 3x10 i will do that for weeks 5-12 and because i am an athlete training ot get bigger faster and stronger i will be doing cardio as folows Day 1 This will be timed and every week i will try and beat my previous time 50m sprints then a 150 meter jog = 1 set weeks 1-4 - 8 sets (1 mile) weeks 5-8 - 12 sets (1.5 miles) weeks 9-12 - 16 sets (2 miles) and some latter work Day 2 This will be timed and every week i will try and beat my previous time # Week 1 - 1 mile # Week 2 - 1 mile # Week 3 - 1.5 miles # Week 4 - 1.5 miles # Week 5 - 2 miles # Week 6 - 2 miles # Week 7 - 2 miles # Week 8 - 2.5 miles # Week 9 - 2.5 miles # Week 10 - 2.5 miles # Week 11 - 3 miles # Week 12 - 3 miles Day 3 plyometrics weeks 1-3 Depth Jump vertical- 4x10 Depth Jump long- 4x10 Box Lateral Jumps 3x20 bounding 3x15 weeks 4-6 Depth Jump vertical- 4x10 Depth Jump long- 4x10 Box Lateral Jumps 3x20 bounding 3x15 weeks 7-9 Depth Jump vertical- 4x10 Depth Jump long- 4x10 Box Lateral Jumps 3x20 bounding 3x15 Single Leg Hop - 4x8 weeks 10-12 Depth Jump vertical- 4x10 Depth Jump long- 4x10 Box Lateral Jumps 3x20 bounding 3x15 Single Leg Hop - 4x8 i might turn some plyometrics days into more sprint work but im not sure yet it all depends on wether or not i can get my hands on a medicine ball i love constructive criticism so please critique it my goals remain the same adding a new one of wanting to acuttly get faster every week of this program After this i will cut for wrestling Last edited by bigDman : 05-21-2005 at 07:08 PM. |
|
| |
|
05-08-2005, 02:10 PM
| #3 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | what do you guys think of the program |
|
| |
|
05-08-2005, 02:48 PM
| #4 |
| Audere est Facere  Join Date: Apr 2005 Location: Perth, Australia
Posts: 372
Recipes: 0 Rep Power: 7 | I don't know much about lacrosse and wrestling specific skills because they don't play it much around here. But I'll assume you need the same general skills as most sports like that, speed/strength and endurance. You are working at quite a high volume, just so that you realise. If you are comfortable with this then do so, otherwise reduce the volume, cos most people wouldn't be able to work with that volume. Your first split is fairly good, I would make sure on monday though you do 1 Hamstring/posterior chain movement (e.g. Good Mornings, Glute Ham Raises, Leg Curls, Romanian Deads), remove one of the quad exercises (hack squats or front squats) for this. You also need to add a weighted abdominal exercise to one of the days. Wednesday and Friday look pretty good, though I would do Snatches instead of Cleans as a change (my preferences), if you're uncomfortable with doing snatches, try one arm db snatches. Your second split also needs a few changes IMO. I would definitely lower the volume on the speed days, cos you'll be pretty nacked after your main dynamic lift, I would remove squat or front squat from day 3 and one of the lateral raises from day 4. You're going to be really pushing it doing high volume splits and so much sprint and endurance work, so I would lower the amount to one day for plyometrics/sprints and one day for speed/endurance work (you can do HIIT instead, but I would recommend speed endurance instead which are targeted for sports type endurance more than HIIT which is concerned with fatloss: http://affordablefatloss.com/forum/s...ead.php?t=254). You might want to also add in one day where you practice drills specific to the sport you are preparing for Good luck! |
|
| |
|
05-09-2005, 03:28 PM
| #5 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | hey thanks for the help i am use to the high intensity and it is very hard for me to get overworked i will make some changes proably only do plyometrics everyother week or something soon changes will be made also i play lacrosse almost everyday for fun i dont really wrestle except with my friends every once in a while i fixed them if i get overtrianded i will lower the intensity Last edited by bigDman : 05-09-2005 at 03:38 PM. |
|
| |
|
05-19-2005, 10:14 AM
| #6 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Jump rope strech 30 pushups Bench Press - 45x12 115x6 135x2 135x2 130x3 130x3 Military Press - 65x6 65x5 65x5PR Close Grip Bench - 95x5 95x5 95x5PR Lying Triceps Extension - 65x5 65x5 65x5 Bent Row - 115x5 115x6 115x6 PR |
|
| |
|
05-20-2005, 11:13 PM
| #7 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Power Clean - 45x10 115x6 115x6 115x6PR High Pulls - 45x10 95x5 95x5 95x5 PR Power Shrug - 165x10 165x10 165x10 165x10 PR Standing Calf Raises - 165x10 165x14 165x13 165x20PR Crunches bwx50 bwx50 workout felt great was tired coming into it came out pumped its wired with my old workout after i did it i felt Fatigued and sore and i could still lift a some what good aout of wieght with this workout i dont feel Fatigued and sore but i cant lift any wieght o well i think this is better iam going to start to do wrist curls with this workout i think they would work good |
|
| |
|
05-21-2005, 08:49 PM
| #8 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Depth Jump vertical- 4x10 Depth Jump long- 4x10 Box Lateral Jumps 3x20 box shuffle jumps 3x25 bounding 2x40 then i did some speed latter work man that workout felt nice hopefully these pylo's will mak eme faster because htat is defiently a week point in my game... my speed |
|
| |
|
05-23-2005, 01:00 PM
| #9 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Juump rope Strech Barbell Hack Squat - 45x 10 205x3 205x3 205x3PR 165x3 Hang Clean - 95x4 95x5 95x6 PR squat - 200x2 200x6PR 200x3 then rolerblade to school i hate leg days... well i decided to lower the wieght of the hack and be more explosive i didnt do leg curls because i got to the wachine and it absolutly sucked i tryed laying and the pad digged into your legg causeing an extreme pain and faliure to excute the exersize i tryed standing leg curls and there waqsnt even enough room to put you leg in so i am leaving you guys with this question what can i replace leg curls with |
|
| |
|
05-25-2005, 10:52 PM
| #10 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Jump rope strech 30 pushups Bench Press - 135x3 135x3PR 135x2 135x3 130x4 Military Press - 65x6 75x5 75x5 PR Close Grip Bench - 95x6PR 95x5 95x5 Bent Row - 120x6 120x6 120x6PR Lying Triceps Extension - 75x5 70x4 65x4 ahh great workout all these pr's are getting me hyped man i feel good well i goest its really what i dont feel is what feels good  |
|
| |
|
05-26-2005, 06:47 PM
| #11 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | fixed up program still under going changes heres my program Monday: Barbell Hack Squat - 5x3 Hang Clean - 5x3 squat - 3x6 stiff elgged deadlift - 3x6 Wednesday: Bench Press - 5x3 Military Press - 3x5 Close Grip Bench - 3x5 Bent Row - 3x6 Lying Triceps Extension - 3x5 Friday: Power Clean - 5x3 High Pulls - 5x3 Power Shrug - 4x10 Standing Calf Raises - 4x12 Crunches 2x50 i will do this for 4 weeks then i will Monday - Lower Body Strength Parallel Box Squat - work up to a 1RM over about 7 sets Stiff Legged Deadlift - 4x5 Glute-Ham Raise - 3x10 Crunches - 2x50 Tuesday - Upper Body Strength Bench Press - work up to a 3RM over about 7 sets Close Grip Bench Press - 3x5 Military Press - 3x5 Bent Rows - 3x5 Shrug - 2x10 Thursday - Lower Body Speed Speed Box Squats - 8x2 Squat - 3x10 Front Squat - 3x8 Decline Crunch - 3x12 Leg rises - 3x10 Friday - Upper Body Speed Speed Bench - 9x3 Incline Bench Press - 3x10 Triceps Pushdown - 3x8 Lateral Raises - 3x10 Bent Lateral Raises - 3x10 i will do that for weeks 5-12 Cardio Day 1 This will be timed and every week i will try and beat my previous time 50m sprints then a 150 meter jog = 1 set weeks 1-4 - 8 sets (1 mile) weeks 5-8 - 12 sets (1.5 miles) weeks 9-12 - 16 sets (2 miles) and some latter work Day 2 This will be timed and every week i will try and beat my previous time - 3 x 5 x 30m sprints, starting every 2 min, 5 mins between sets - 5 x 60m sprints, 5 min rest between sprints - 5x20m shuttle run, 1 min rest between runs -Run some hills Day 3 plyometrics weeks 1-3 Warm Up (Stretch and do some quick jumps, bounces, stretch out your hips, dynamic stretching is good for this) bounding 3x6 Depth Jump vertical- 4x4 Depth Jump long- 4x4 Box Lateral Jumps 3x10 Week 4 OFF weeks 5-6 Warm Up bounding 2x8 squat jumps 4x10 Box lateral shuffle 3x20 Box Lateral Jumps 3x15 weeks 7-9 Warm Up bounding 4x6 Depth Jump vertical- 5x3 Depth Jump long- 5x3 Box Lateral Jumps 3x10 Week 10 OFF weeks 11-12 Warm Up bounding 4x8 Single Leg Hop - 2x6 Box lateral shuffle 3x20 Box Lateral Jumps 3x15 |
|
| |
|
05-28-2005, 01:38 PM
| #12 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Jump rope (200) strech Power Clean - 45x10 115x3 115x3 115x3 115x3 115x3 High Pulls - 95x3 95x3 95x3 95x3 95x3 Power Shrug - 165x10 165x10 165x10 165x10 Standing Calf Raises - 165x20 185x15 185x15 185x15PR Crunches bw+40x25 bw+40x25 leg rises 2 sets of 10 reps one rep is rise 6 inches hold for 10 seconds open legs for 10 seconds close for 10 seconds down didnt raise wights nad concentrated on form and explosivness and i felt i was very explosive and my form was great(still room for imporvment though the workout felt good niice burn and im loving it overall: A- |
|
| |
|
06-16-2005, 03:56 PM
| #13 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Monday A.M bench: 1x50x25 PM lacrosse game Bench: 1x50x25 Tuesday A.M Week 1: squat: 4x9x168 Week 2: squat: 4x9x188 Week 3: squat: 4x9x198 PM Bench Press - work up to a 3RM over about 7 sets Power Clean - 5x3 Close Grip Bench Press - 3x5 Military Press - 3x5 Bent Rows - 3x5 Shrug - 2x10 Wednsday A.M bench: 1x50x25 PM bench: 1x50x25 Warm Up bounding 2x10 squat jumps 3x10 Box lateral shuffle 2x20 Box Lateral Jumps 2x15 5 x 30m sprints, starting every 2 min, 5 mins between sets 5 x 60m sprints, 5 min rest between sprints 5x20m shuttle run, 1 min rest between runs Thursday A.M Week 1: squat: 5x7x180 Week 2: squat: 5x7x200 Week 3: squat: 5x7x210 bench:1x50x25 PM bench:1x50x25 High Pulls - 5x3 Power Clean - 5x3 pullup 3xfaliure rev pullup 3xfaliure wrist curl 3x10 rev wirst curl 3x10 Friday Rest Saterday A.M Week 1: squat: 7x5x195 Week 2: squat: 7x5x215 Week 3: squat: 7x5x225 PM Speed Bench - 9x3 High Pulls - 5x3 Incline Bench Press - 3x10 Triceps extensions - 3x8 Lateral Raises - 3x10 Bent Lateral Raises - 3x10 Sunday A.M Week 1: squat: 10x3x 205 Week 2: squat: 10x3x225 Week 3: squat: 10x3x235 bench:1x50x25 |
|
| |
|
06-25-2005, 07:16 PM
| #14 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | Monday Lacrosse Game Tuesday Max Effort Upper Body Bench press work up to a max set of 3-5 reps Incline dumbbell bench press 4 sets of 6 reps Bent-over barbell rows 4x10-15 Bent over dumbbell rear delt flyes 3x12 Weighted Swiss ball crunches 3x15 Hise shrugs 1x20-25 Wednesday Max Effort Lower body Front squats Work up to a max set of 5 reps Single leg squats, back leg elevated 4x8 Romanian deadlifts 4x6 Plate pinch gripping Thursday Warm Up Depth Jump vertical- 4x10 Depth Jump long- 4x10 Box Lateral Jumps 3x20 bounding 3x15 Single Leg Hop - 4x8 5 x 30m sprints, starting every 2 min, 5 mins between sets 5 x 60m sprints, 5 min rest between sprints 5x20m shuttle run, 1 min rest between runs Friday Repetition Upper body Barbell bench press max reps on 95 lbs for 3 sets Skull crushers 4x5 Pull-ups 4xFaluire Lateral raises 3x10-15 Alternate dumbbell curls 3x8-10 Circuit Abdominal work Crunches 2x50 Leg rises 3x10 Stomach vacuum 3x 40 seconds Saturday Repetition Lower body day Barbell reverse lunges 3x15 Good mornings 3x15 Natural glute ham rises 3x15 Standing calf raises 3x15-20 Sunday Rest Last edited by bigDman : 06-27-2005 at 12:53 AM. |
|
| |
|
08-30-2005, 06:51 PM
| #15 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,611
Recipes: 0 Rep Power: 186 | okay heres my workout as of now Monday Warmup 2 mile run Tuesday Max Effort Upper Body Bench press work up to a max set of 3-5 reps Power Clean 8x2 Close grip bench press 4 sets of 6 reps Weighted Swiss ball crunches 3x15 Wednesday Max Effort Lower body Squat Work up to a max set of 5 reps SLDL 4x6 Lunges 4x10 Plate pinch gripping Thursday Rest Friday Repetition Upper body Barbell bench press max reps on 95 lbs for 3 sets Snatch 5x5 Skull crushers 3x5 Pull-ups 3xFaluire Circuit Abdominal work Crunches 2x50 Leg rises 3x10 Stomach vacuum 3x 40 seconds Saturday Repetition Lower body day Deadlift 8x2 GHR 3xfaliure Shrugs 3-4 sets first set 135x 15 second 175 x 12 third 225x 8-10 fourth 240x8-10 Wrist curls 3x15 Sunday Warmup Run 2 mile Warmup Jump rope 1 min Jumping jack 1 min Tech practice Squats 3x5t Burpees 3x5 Leg swings 10 Front skips 20 yards down back Side shuffle Back pedel But kick Karoke 60% build sprints arm posture 30 75% knee drive focus 40 |
|
| |
|
08-30-2005, 08:19 PM
| #16 |
| The Dawg Is Back!! |
