bigDman Posted November 20, 2005 Author Share Posted November 20, 2005 quick light workout Dead 255x3 255x3 255x3 Powerclean 135x3 135x3 135x3 Bench 135x5 135x5 Grippers everything with both hands HG100x10 HG150x10 HG150x6 inverted HG200x1 hg250x0 hg250x0 hg250x1 got it right handed Hoseclamed hg300x1 Hoseclamed hg300x1 hg150 overcrush for 10 secs Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 20, 2005 Author Share Posted November 20, 2005 Hows my dead lift form im curently working on it i think the first rep sucks and the second and 3rd are okay lwtt me know what you think and what i can do to improve http://s55.yousendit.com/d.aspx?id=33M68KC...H505CP8S22ORHVS Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 22, 2005 Author Share Posted November 22, 2005 wrestling ran about a mile then did some sprints then we wrestled chill practice because of scrimage tommrow Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted November 23, 2005 Share Posted November 23, 2005 On ur deadlift form, all the reps look pretty solid, it' be better to see it closer, or from the front, but it looks pretty good from the back. With deadlifts, be sure to be using loads that are challenging, don't be afraid to go heavy. Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 23, 2005 Author Share Posted November 23, 2005 On ur deadlift form, all the reps look pretty solid, it' be better to see it closer, or from the front, but it looks pretty good from the back. With deadlifts, be sure to be using loads that are challenging, don't be afraid to go heavy. ← i used light wieght because i want to get the form down and because its in season Quote Link to comment Share on other sites More sharing options...
Soilworker Posted November 24, 2005 Share Posted November 24, 2005 On ur deadlift form, all the reps look pretty solid, it' be better to see it closer, or from the front, but it looks pretty good from the back. With deadlifts, be sure to be using loads that are challenging, don't be afraid to go heavy. ← He is very young. It's good that he is getting into lifting now, but he shouldn't be too concerned with "going heavy". Form is the most important thing he can learn right now (which was his question). Practice, practice, practice, watch vids from others, and most important: learn to take constructive criticism. I have seen a lot of people that are 45, and still pulling more than me. That is 31 years away from him. In other words, plenty of time to learn good form. Don't rush it. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted November 24, 2005 Share Posted November 24, 2005 Whoa, whoa, I didn't mean to tell him to rush himself. If that's how I came off, I'm sorry. Wrestling is physically a very demanding sport, and back strength is quite important, and while it is important for him to take it slow, getting stronger should still be top priority. By, "going heavy," I don't mean near maximal loads, I just meant to use weight that was challenging, and leaves room for improvement. Also, I'm 17-years old, so I'm not to much older than him. Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 24, 2005 Author Share Posted November 24, 2005 Whoa, whoa, I didn't mean to tell him to rush himself. If that's how I came off, I'm sorry. Wrestling is physically a very demanding sport, and back strength is quite important, and while it is important for him to take it slow, getting stronger should still be top priority. By, "going heavy," I don't mean near maximal loads, I just meant to use weight that was challenging, and leaves room for improvement. Also, I'm 17-years old, so I'm not to much older than him. ← that was about 70% of my max its inseason so the wieghts are low so i dont get hurt main goal of lifting is to maintain strength Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 25, 2005 Author Share Posted November 25, 2005 I am sick so thats time off intill i feel better Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 29, 2005 Author Share Posted November 29, 2005 did a short workout today all grip stuff both hands hg100x50 hg250x1 hg250x1 hg250x1 hg250x0 hoseclamped hg300x1 hoseclamped hg300x1 hoseclamped hg300x1 hg200 overcrush hold for 10 secs hg200 overcrush hold for 10 secs hg150 strap hold 10 seconds right 10 seconds left hg150 strap hold 12 seconds right PR +1 sec 10 seconds left hg150 strap hold 8 seconds right 14 seconds left PR +1 sec Plate Pinching Right hand: (2)5'sx60secs (2)10'sx53secs +15 sec (3)10'sx15secs PR +5 sec Left Hand: (2)5'sx60 secs (2)10'sx46secs + 11 sec (3)10'sx14secs +7 sec kettle ball pull throughs 80x5 80x5 kettle ball arm swings 20x20 20x20 Turkish get ups 20x5 well its offical i have pink eye right when i got over my cold i got pink eye lucky me... im going to train light intill i can get back to practice Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 30, 2005 Author Share Posted November 30, 2005 Deadlift 45x10 150x4 200x4 250x4 300x1 320x1 340x1 350x1 360x1PR + 60 lba 370x0 370x0 370x0 370x0 Shrugs 220x 15 sec 220x15PR + 5 reps Miltary press 90x6 90x6 PR +25 lbs Pullup bwx16 PR + 3 reps hyperextensions 10x30 Turkish get up 20x5 should have gotten then 370 on dead need to work of getting the bar off the floor because once its off teh floor i can finsh it all the way up Shrugs killed my hands Miltary press felt good First time doing Hyperextensions... they hit my back great... never felt anything like that going to keep using them turkish get ups are fun taking tommrow off back to wrestling thursday Overall: A+ LovE ALL THE PRS Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted November 30, 2005 Share Posted November 30, 2005 Nice man, good to see it was a good day for others as well. Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 30, 2005 Author Share Posted November 30, 2005 Nice man, good to see it was a good day for others as well. ← yess a really good day Quote Link to comment Share on other sites More sharing options...
bigDman Posted November 30, 2005 Author Share Posted November 30, 2005 goals of me get up to 215 then cut back down to 189 by December 1st next year squat 350[ by september next year Deadlift 400 by september next year Bench 250 by september next year convinse my parents to let me get some equipment i want by june next year to close the hg300 by feb next year , Captians of crush #3 by june next year and Beef Builders Elite grippers by december next year make varsity lacrosse by first lacrosse game next year(around march) make varsity wrestling before the seasons over(feb) Total 1000+ for my big 3 by July Total 2000+ for my big 3 by the time im 23 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 1, 2005 Author Share Posted December 1, 2005 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 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 2, 2005 Author Share Posted December 2, 2005 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 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 2, 2005 Author Share Posted December 2, 2005 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 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 4, 2005 Author Share Posted December 4, 2005 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 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 4, 2005 Author Share Posted December 4, 2005 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 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 5, 2005 Author Share Posted December 5, 2005 HG300 DEFEATED here is the vidieo http://s44.yousendit.com/d.aspx?id=09WYY49...HB2PUOTXPYE3DTU 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 Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 5, 2005 Author Share Posted December 5, 2005 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) Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 5, 2005 Author Share Posted December 5, 2005 heres a picture of the close for those who cant download it Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 6, 2005 Author Share Posted December 6, 2005 im depating on wether to send this vid to clay or wait till teh weekend rest up and try to tns it http://s38.yousendit.com/d.aspx?id=0EJOGHB...YI0CGNDNV6L411Z Quote Link to comment Share on other sites More sharing options...
afwolf33 Posted December 6, 2005 Share Posted December 6, 2005 WOW its amazing how fast you have improved on the grippers. You are one strong kid keep it up and no one will escape you on the mat haha. Quote Link to comment Share on other sites More sharing options...
bigDman Posted December 7, 2005 Author Share Posted December 7, 2005 (edited) 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 yea afwolf my gripp has helped so much on the mat no one gets out of my cradles when i shoot i finsh.. my gripp has done me wonders Edited December 7, 2005 by bigDman Quote Link to comment Share on other sites More sharing options...
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