Offseason training

**bigDman** · 12-01-2005, 12:40 AM

Ive been working on my offseason training routine and want to get some input on it. My man goal is strength. Any comment is greatly appricated

**bigDman** · 12-02-2005, 12:40 AM

here it is not attached

lifting

Monday: Max effort Deadlift day
Deadlifts off A 4” or 6” platform (alternate each week) Work up to max set of 2-5 rep
Barbell shrugs 2x15-20
Standing face pulls 2x12-15 reps
Weighted Pull-ups 2xfailure
Hyperextensions 2xfailure
Crunches 3 sets 25 reps
Leg Raises 3 sets 25 reps
Hanging leg rises 3 sets 25 reps

Tuesday: Max effort bench day
Floor Press Work up to max set of 2-5 rep
Military press 3x6-8
Triceps extension 3x6-8
Alternate dumbbell curls 3x6-8
Weighted dips 2xfailure
Band pull apart 1x10

Wednesdays: Max effort squat day
Box Squat Work up to a max set of 2-5 reps
Single leg squats, back leg elevated 3x8-15
SLDL 3x15
GHR 2xfailure
Cable Crunches 3x8-12
Dumbbell side bends 2x8-12

Thursday Speed Bench day
Speed Bench 9x2
Incline dumbbell press 3x10-15
Bradford Press 3x10-15
Hammer Curls 3x10-15
Band pull apart 1x10

Friday Speed squat/ dead day
Speed Deadlifts 9x2
Good Morning 3x15-20
Stepups 3x10-15
GHR 2xfailure
Hyperextensions 2xfailure

Saturday: GPP (sled dragging and medicine ball throwing)
Sunday: Rest

Next ill Do Lee Hayward’s Blast your bench routine
Then ill take a week off and then

Monday: Max effort Deadlift day
Snatch grip Deadlifts Work up to max set of 2-5 rep
Barbell shrugs 2x15-20
Bent over Rows 3x6-8
Weighted Pull-ups 2xfailure
Hyperextensions 2xfailure
Crunches 3 sets 25 reps
Leg Raises 3 sets 25 reps
Hanging Leg rises 3 sets 25 reps

Tuesday: Max effort bench day
Bench with bands Work up to max set of 2-5 rep
Incline dumbbell press 2x6-8
Seated DB cleans 3x15
Zottmann curls 3x6-8
Weighted dips 2xfailure
Band pull apart 1x10

Wednesdays: Max effort squat day
Box Squat with bands Work up to a max set of 2-5 reps
Step-ups 3x8-15
Good Mornings 3x15
GHR 2xfailure
Weighted situps 3x8-12
Russian twist 2x8-12

Thursday Speed Bench day
Speed Bench 9x2
Flat dumbbell press 3x10-15
JM press 3x10-15
Barbell Curls 3x10-15
Crunches 3 sets 25 reps
Leg Raises 3 sets 25 reps
Reverse Crunch 3 sets 25 reps

Friday Speed squat/ dead day
Speed squat 9x2
Hack squats 3x15-20
Lunges3x10-15
GHR 2xfailure
Hyperextensions 2xfailure

Saturday: GPP (sled dragging and medicine ball throwing)
Sunday: Rest
Cardio:

Once a week (AM On wed)
5 reps of 40-meter dash 3 min rest between reps
5 reps of 30-meter dash 2 min rest between reps
5 reps of 20-meter dash 1 min rest between reps
5 reps of 10-meter dash 1 min rest between reps

Once a week(AM on Fri)
5 reps of 20-meter shuffle 3 min rest between reps
5 reps of Pro agility 1 min rest between reps
5 reps of the dot drill 1 min rest between reps
Depth Jumps 4x4
Jump squats 4x4

Grip:

Going to be done 2-5 times a week
Will follow this basic outline but it will change depending on what I feel like doing
GRIPPERS
HG 100 - 1 set of 6 reps both hands.
HG150 - 1 set of 6 reps both hands.
HG200 - 1 set of 6 reps inverted closes both hands
BB ELITE - Negtive both hands
HG250 -Overcrush hold 10 seconds both hands
BB ELITE -Negtive both hands
HG250-Overcrush hold 10 seconds both hands
BB ELITE- Negtive
HG 250-Overcrush hold 10 seconds both hands
BB ELITE- Negtive
HG 250-Overcrush hold 10 seconds both hands
BB Elite - Negtive
HG 250 -Overcrush hold 10 seconds both hands
Plate wrist curls
Right and left hand 5x10 10x10 15x5
Right Hand 20x12 20x10
Left Hand 20x10 20x7

Plate pinching
Right hand: (2)5'sx60secs (2)10'sxfailure (3)10'sxfailure
Left Hand: (2)5'sx60secs (2)10'sxfailure (3)10'sxfailure
Thumb Work
I used the spring type collars of my olmpic bar for these
Right And Left hand: x10 x10
Close all the way and hold(negtive) For 20 seconds both hands
Extensor Work
I used 3 hair tie things around my finger tips and opened my hand up
Right and Left hand: x10 x10
Hold up protein powder jug by putting hand inside and opening my hand in till failure for two sets

Contrast shower

LaggingBiceps · 12-02-2005, 12:50 AM

I would do more sets for the lower back and add some hyperextensions to Squat days, but let them be lighter than Deadlift day.

how long are you going to do each routine? because for your deadlift, squat,and bench i would switch up exercises every 2-4 weeks. like deadlift do different styles or some rack pulls, squat day do things like good mornings, box squats, power cleans, bench days do board presses, floor presses, lockouts. those are just a few

**Peaked_18** · 12-02-2005, 12:52 AM

Too much, don't even attempt this type of westside template with lacrosse. Many powerlifters don't play sports, and there is also a reason Joe DeFranco made an article about Westside just for sports that was low enough volume. I would not suggest this type of routine if your playing sports. My suggestion is to get a new routine, do WS4SB I or II and do some sled dragging a few days to improve your GPP for sports.

**bigDman** · 12-02-2005, 12:53 AM

i plan to do the first one for 4 week
then take week rest
then do Lee's Blast your bench
take a one week rest
then either do a low voulme workout for 4 weeks or jump right into the second one for 4 weeks

**bigDman** · 12-02-2005, 12:53 AM

Quote:

Originally Posted by Peaked_18

Too much, don't even attempt this type of westside template with lacrosse. Many powerlifters don't play sports, and there is also a reason Joe DeFranco made an article about Westside just for sports that was low enough volume. I would not suggest this type of routine if your playing sports. My suggestion is to get a new routine, do WS4SB I or II and do some sled dragging a few days to improve your GPP for sports.

even for offseason?

**Peaked_18** · 12-02-2005, 12:58 AM

Quote:

Originally Posted by bigDman

even for offseason?

IMHO yes. If you do some solid sled dragging for a few years 3-4 times a week then you may be able to manage this later on.

And as for Lee's BYB, I wouldn't suggest that. You seem like you want results fast, but you are really overdoing it.

**bigDman** · 12-02-2005, 01:03 AM

whats wrong with im going to play with the numbers a little add in more sleg dragging and lower the voulme and post it up again

as for lee's byb whats wrong with it... my bench/chest area is defiently my weakest area

and peaked do i need a rest rest day or does a day of just GPP count as a rest day

like 4 days of lifting 3 of GPP and 2 of sprints/agilty/ SPP

**bigDman** · 12-02-2005, 02:18 AM

Monday: Max effort Deadlift day
AM: GPP Sled Dragging
PM:
Deadlifts off A 4” or 6” platform (alternate each week) Work up to max set of 2-5 rep
Bent Over Row 3x2-6
Barbell shrugs 2x3-10
Standing face pulls 2x12-15 reps
Hyperextensions 2xfailure
Leg Raises 3 sets 25 reps
Crunches 3 sets 25 reps
Hanging leg rises 3 sets 25 reps

Tuesday: Max Squat
Box Squat Work up to a max set of 2-5 reps
Zeacher squats 3x3-5
Single leg squats, back leg elevated 3x8-15
SLDL 3x15
GHR 2xfailure

Wednesdays: AM
5 reps of 40-meter dash 3 min rest between reps
5 reps of 30-meter dash 2 min rest between reps
5 reps of 20-meter dash 1 min rest between reps
5 reps of 10-meter dash 1 min rest between reps
Lacrosse specific drills such as v drills
Poke check drills and box drills
PM:
Floor press Work up to max set of 2-5 rep
Incline dumbbell press 2x6-8
Miltary press 3x2-6
Barbell curls 3x6-8
Weighted dips 2xfailure
Band pull apart 1x10

Thursday: Rest

Friday Speed days
AM: GPP (sled dragging)
PM:
Rotate between each workout every week

Speed Deadlifts 8x2
Weighted Pull-ups 2xfailure
Good Morning 3x15-20
Stepups 3x10-15
GHR 2xfailure
Hyperextensions 2xfailure
Cable Crunches 3x8-12
Dumbbell side bends 2x8-12

ATG squat 3xmax reps @ 170
Speed squat 5x2
Hack squat 2x3-6
GHR 2xfailure
Hyperextensions 2xfailure
Weighted situps 3x8-12
Russian twist 2x8-12

Bench 3xmax reps at 115
Speed Bench 5x2
Bradford Press 3x10-15
Hammer Curls 3x4-6
Band pull apart 1x10
Cable Crunches 3x8-12
Dumbbell side bends 2x8-12

Saturday: GPP (sled dragging and medicine ball throwing)
Sunday:
Lacrosse specific drills such as v drills
Poke check drills and box drills
5 reps of 20-meter shuffle 2 min rest between reps
5 reps of Pro agility 1 min rest between reps
5 reps of the dot drill 1 min rest between reps
Depth Jumps 4x4
Jump squats 4x4

lowered voulme added more sleed work

let me know what you think

12-02-2005, 12:40 AM	#2
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	here it is not attached lifting Monday: Max effort Deadlift day Deadlifts off A 4” or 6” platform (alternate each week) Work up to max set of 2-5 rep Barbell shrugs 2x15-20 Standing face pulls 2x12-15 reps Weighted Pull-ups 2xfailure Hyperextensions 2xfailure Crunches 3 sets 25 reps Leg Raises 3 sets 25 reps Hanging leg rises 3 sets 25 reps Tuesday: Max effort bench day Floor Press Work up to max set of 2-5 rep Military press 3x6-8 Triceps extension 3x6-8 Alternate dumbbell curls 3x6-8 Weighted dips 2xfailure Band pull apart 1x10 Wednesdays: Max effort squat day Box Squat Work up to a max set of 2-5 reps Single leg squats, back leg elevated 3x8-15 SLDL 3x15 GHR 2xfailure Cable Crunches 3x8-12 Dumbbell side bends 2x8-12 Thursday Speed Bench day Speed Bench 9x2 Incline dumbbell press 3x10-15 Bradford Press 3x10-15 Hammer Curls 3x10-15 Band pull apart 1x10 Friday Speed squat/ dead day Speed Deadlifts 9x2 Good Morning 3x15-20 Stepups 3x10-15 GHR 2xfailure Hyperextensions 2xfailure Saturday: GPP (sled dragging and medicine ball throwing) Sunday: Rest Next ill Do Lee Hayward’s Blast your bench routine Then ill take a week off and then Monday: Max effort Deadlift day Snatch grip Deadlifts Work up to max set of 2-5 rep Barbell shrugs 2x15-20 Bent over Rows 3x6-8 Weighted Pull-ups 2xfailure Hyperextensions 2xfailure Crunches 3 sets 25 reps Leg Raises 3 sets 25 reps Hanging Leg rises 3 sets 25 reps Tuesday: Max effort bench day Bench with bands Work up to max set of 2-5 rep Incline dumbbell press 2x6-8 Seated DB cleans 3x15 Zottmann curls 3x6-8 Weighted dips 2xfailure Band pull apart 1x10 Wednesdays: Max effort squat day Box Squat with bands Work up to a max set of 2-5 reps Step-ups 3x8-15 Good Mornings 3x15 GHR 2xfailure Weighted situps 3x8-12 Russian twist 2x8-12 Thursday Speed Bench day Speed Bench 9x2 Flat dumbbell press 3x10-15 JM press 3x10-15 Barbell Curls 3x10-15 Crunches 3 sets 25 reps Leg Raises 3 sets 25 reps Reverse Crunch 3 sets 25 reps Friday Speed squat/ dead day Speed squat 9x2 Hack squats 3x15-20 Lunges3x10-15 GHR 2xfailure Hyperextensions 2xfailure Saturday: GPP (sled dragging and medicine ball throwing) Sunday: Rest Cardio: Once a week (AM On wed) 5 reps of 40-meter dash 3 min rest between reps 5 reps of 30-meter dash 2 min rest between reps 5 reps of 20-meter dash 1 min rest between reps 5 reps of 10-meter dash 1 min rest between reps Once a week(AM on Fri) 5 reps of 20-meter shuffle 3 min rest between reps 5 reps of Pro agility 1 min rest between reps 5 reps of the dot drill 1 min rest between reps Depth Jumps 4x4 Jump squats 4x4 Grip: Going to be done 2-5 times a week Will follow this basic outline but it will change depending on what I feel like doing GRIPPERS HG 100 - 1 set of 6 reps both hands. HG150 - 1 set of 6 reps both hands. HG200 - 1 set of 6 reps inverted closes both hands BB ELITE - Negtive both hands HG250 -Overcrush hold 10 seconds both hands BB ELITE -Negtive both hands HG250-Overcrush hold 10 seconds both hands BB ELITE- Negtive HG 250-Overcrush hold 10 seconds both hands BB ELITE- Negtive HG 250-Overcrush hold 10 seconds both hands BB Elite - Negtive HG 250 -Overcrush hold 10 seconds both hands Plate wrist curls Right and left hand 5x10 10x10 15x5 Right Hand 20x12 20x10 Left Hand 20x10 20x7 Plate pinching Right hand: (2)5'sx60secs (2)10'sxfailure (3)10'sxfailure Left Hand: (2)5'sx60secs (2)10'sxfailure (3)10'sxfailure Thumb Work I used the spring type collars of my olmpic bar for these Right And Left hand: x10 x10 Close all the way and hold(negtive) For 20 seconds both hands Extensor Work I used 3 hair tie things around my finger tips and opened my hand up Right and Left hand: x10 x10 Hold up protein powder jug by putting hand inside and opening my hand in till failure for two sets Contrast shower __________________ COME CHECK OUT MY JOURNAL

12-02-2005, 12:53 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	i plan to do the first one for 4 week then take week rest then do Lee's Blast your bench take a one week rest then either do a low voulme workout for 4 weeks or jump right into the second one for 4 weeks __________________ COME CHECK OUT MY JOURNAL

12-02-2005, 01:03 AM	#8
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	whats wrong with im going to play with the numbers a little add in more sleg dragging and lower the voulme and post it up again as for lee's byb whats wrong with it... my bench/chest area is defiently my weakest area and peaked do i need a rest rest day or does a day of just GPP count as a rest day like 4 days of lifting 3 of GPP and 2 of sprints/agilty/ SPP __________________ COME CHECK OUT MY JOURNAL

12-02-2005, 02:18 AM	#9
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Monday: Max effort Deadlift day AM: GPP Sled Dragging PM: Deadlifts off A 4” or 6” platform (alternate each week) Work up to max set of 2-5 rep Bent Over Row 3x2-6 Barbell shrugs 2x3-10 Standing face pulls 2x12-15 reps Hyperextensions 2xfailure Leg Raises 3 sets 25 reps Crunches 3 sets 25 reps Hanging leg rises 3 sets 25 reps Tuesday: Max Squat Box Squat Work up to a max set of 2-5 reps Zeacher squats 3x3-5 Single leg squats, back leg elevated 3x8-15 SLDL 3x15 GHR 2xfailure Wednesdays: AM 5 reps of 40-meter dash 3 min rest between reps 5 reps of 30-meter dash 2 min rest between reps 5 reps of 20-meter dash 1 min rest between reps 5 reps of 10-meter dash 1 min rest between reps Lacrosse specific drills such as v drills Poke check drills and box drills PM: Floor press Work up to max set of 2-5 rep Incline dumbbell press 2x6-8 Miltary press 3x2-6 Barbell curls 3x6-8 Weighted dips 2xfailure Band pull apart 1x10 Thursday: Rest Friday Speed days AM: GPP (sled dragging) PM: Rotate between each workout every week Speed Deadlifts 8x2 Weighted Pull-ups 2xfailure Good Morning 3x15-20 Stepups 3x10-15 GHR 2xfailure Hyperextensions 2xfailure Cable Crunches 3x8-12 Dumbbell side bends 2x8-12 ATG squat 3xmax reps @ 170 Speed squat 5x2 Hack squat 2x3-6 GHR 2xfailure Hyperextensions 2xfailure Weighted situps 3x8-12 Russian twist 2x8-12 Bench 3xmax reps at 115 Speed Bench 5x2 Bradford Press 3x10-15 Hammer Curls 3x4-6 Band pull apart 1x10 Cable Crunches 3x8-12 Dumbbell side bends 2x8-12 Saturday: GPP (sled dragging and medicine ball throwing) Sunday: Lacrosse specific drills such as v drills Poke check drills and box drills 5 reps of 20-meter shuffle 2 min rest between reps 5 reps of Pro agility 1 min rest between reps 5 reps of the dot drill 1 min rest between reps Depth Jumps 4x4 Jump squats 4x4 lowered voulme added more sleed work let me know what you think __________________ COME CHECK OUT MY JOURNAL

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12-02-2005, 12:50 AM	#3
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	I would do more sets for the lower back and add some hyperextensions to Squat days, but let them be lighter than Deadlift day. how long are you going to do each routine? because for your deadlift, squat,and bench i would switch up exercises every 2-4 weeks. like deadlift do different styles or some rack pulls, squat day do things like good mornings, box squats, power cleans, bench days do board presses, floor presses, lockouts. those are just a few

12-02-2005, 12:52 AM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Too much, don't even attempt this type of westside template with lacrosse. Many powerlifters don't play sports, and there is also a reason Joe DeFranco made an article about Westside just for sports that was low enough volume. I would not suggest this type of routine if your playing sports. My suggestion is to get a new routine, do WS4SB I or II and do some sled dragging a few days to improve your GPP for sports.