bigDman is getting fast - Page 17

**bigDman** · 12-01-2005, 10:31 PM

Bench 45x10 95x5 105x5 135x3 175x1 195x1 PR + 10 lbs - 4 reps
incline dumbel press 70x8 PR + 20 lbs +2 reps 60x8 60x8
Hammercurl 55x6 PR +15 lbs 50x8

wanted to go for 205 but was afraid without a spotter first time going heavy with my new form... it was deferent and is helping i can defiently handle more wieght maybe around 215
Inclines to 60 went well
first set of hjammers i had bad form

Man i really hate bench day... chest work sucks legs and back work is what i like

**bigDman** · 12-02-2005, 03:54 AM

ive been working on a program for thiss ofseason
let me know what you think

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
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

**antihero** · 12-02-2005, 04:06 AM

great work buddy, keep it going

**bigDman** · 12-02-2005, 05:51 PM

will do

**bigDman** · 12-02-2005, 06:24 PM

ATG squat 145x10 155x9 165x8 175x7 185x6 195x5 205x4 215x3
Hg100x6 hg150x6 h150x1 inverted hg300 Attempt SOOOO CLOOSSEEE man i was so close

Back hurt coming into workout so i used a bar pad thing
Hamstring started to hurt after 2nd set but worked through it intill the 8th set and had to stop because i did not want an injury... i thought it would go away after i warmed up but it didnt it got worse so i decided to stop so i didnt get injured

**bigDman** · 12-03-2005, 02:23 AM

all grip stuff both hands
Grippers
hg100z10
hg100x10
hg150x10
hg150x10 inverted
hg100x6 2 finger closes(index and middle)
hg100x2 2 finger closes(pinky and ring)
hg300x0
hg300x0
hg300x0
hg300x0
hg200 overcrush hold for 10 secs
hg150 strap hold 12 seconds right 12 sec left
hg250x1
hg300x0
hg200 overcrush hold for 10 secs
hg150 strap hold 15 seconds right 12 seconds left
hg200 overcrush hold for 10 secs
hg150 strap hold 16 seconds right PR +4 sec 12 seconds left
hg200 overcrush hold for 10 secs
hg150 strap hold 13 seconds right 15 seconds left PR +1 sec
hg200 overcrush hold of 10 secs
hg150 strap hold 10 sec right 10 secs left

Extensor work
Hand open with hairties(3 hair ties)
x10 x10 x10 x10 second hold
Hold up 13lbs protien jug by putting hand in and oping
xfailure xfailure

contrast shower

sword chucks · 12-03-2005, 11:06 PM

good strength keep it up

**bigDman** · 12-04-2005, 02:03 PM

thanks bro
lastnight i did some ripping

did like 200 page phone book tear
300 page phone book tear
250 page magzine
then 500 page magzine(250 magzine halfs put togther)
then a 150 page magzine
Was getting my technique down

**bigDman** · 12-04-2005, 06:50 PM

short grip workout
hg100x10
hg100x10
hg150x10
Max closes in 1 min
Hg100xRight:70 Left: 81
Hg150xRight: 32 Left: 31
HG150 overcrush held for 10 seconds
HG 100x 10 2 finger closes(index and middle)
hg100x 0 2 finger closes(pinkey and ring) forearms fried could barely move the thing with all 4 fingers

**bigDman** · 12-05-2005, 08:11 PM

HG300 DEFEATED

here is the vidieo
http://s44.yousendit.com/d.aspx?id=0...B2PUOTXPYE3DTU

I want to cert it,but dont know how if you know what I have to do let me know so i can get my name on gripperking.com

Trick D · 12-05-2005, 08:25 PM

Damn man I can't wait to watch the video when I get home... I can't view it at work... But I will before class!

**bigDman** · 12-05-2005, 08:32 PM

i think its closed but theres a slight chance it might get deynied
but hoppfully ill get certified and be on the site

**bigDman** · 12-05-2005, 08:41 PM

just tns closed the thing get a vid later tonight and will send that one to clay so i can have a cool star by my name(i figured out how to get certfied)

**bigDman** · 12-05-2005, 11:02 PM

heres a picture of the close for those who cant download it

**bigDman** · 12-07-2005, 01:15 AM

First day back at practice and it absolutly killed me.. im so out of shape maybe even worse then the begining of the season... I have a meet tommrow so we will see how i do

12-02-2005, 04:06 AM	#483
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	great work buddy, keep it going __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

12-03-2005, 11:06 PM	#487
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	good strength keep it up