Hockey Training Log

[TPowers]

Bit about myself, I am a second year mechanical engineer here at RIT (way too hard of a major....) I have played hockey my entire life, as well as football and lacrosse. I tried out for the varsity lacrosse team my freshman year as a walk on and unfortunately didn't make the team, and while I had always enjoyed lifting throughout high school and my sports career this gave me a new fire to start lifting, and it began. I play on the club hockey team here which makes structuring workouts to be prepared for games on the weekends sometimes difficult (have to lift hard early in the week and take thursday, friday, saturday off) but I am getting it done. 

Figured I'd start a training log seeing as I write everything down I do anyway, I am going to backtrack a few weeks to let everyone get a bit of a taste of what I am currently doing. I like to consider myself an athlete who likes to lift heavy (powerlifting) be explosive (olympic lifting) and look good (bodybuilding) so its a bit of a mix. :P 

Anyone who is ever interested in lifting get ahold of me on Facebook! (Trevor Powers) I lift early in the weekend (Sunday- Wednesday and usually at night (5-8ish).

What my current numbers look like:

Height: 5' 5" (yea yea I'm short I know)

Weight: 148lb (and a lightweight... I'm working on it)

Bench Press: 190x1

Squat: 265x1

Deadlift: 405x1 365x3

Clean: 215x1

Jerk: Someone should help me with form! :)

Snatch: (see above) 

[TPowers]

Here's a bit of my workout as of current:

December 29, 2012

Flat Bench: 135x10, 155x5, 155x8, 155x8+ (failed 9), 155x8

Deadlift: 135x6, 225x6, 275x6, 315x5, 365x3

Wide Grip Pullup Superset w/ modified pullup: (BWx5, BWx20)x2 sets 

Dumbell Seated Overhead Press: 42.5x10, 45x9+, 50x6

January 2, 2013

Squat Clean: 135x4, 165x3, 185x1, 205xfail, 205xfail

Deadlift 315x12x2

Bench Press: 135x8, 165x5, 175x5, 185x2+

Barbell Military Press: 95x8x3

Bent Over Barbell Row: 135x8x3

Barbell Bicep Curl: 1 set of 39 at 45 lb

January 4, 2013

Squat: 135x8, 185x6, 205x6, 225x5, 185x10

Incline Bench: 95x12, 135x8, 155x2, 135x6

Power Squat (Machine at YMCA at home works hip drive/ getting out of the hole very well): 225x8, 315x10, 405x10, 495x5

January 7, 2013 (Back at RIT!)

Decline Bench: 135x12, 155x12, 170x10, 185x8, 200x3+

Yoga Ball DB Bench (uses yoga ball as bench for stability): 50x8, 55x8, 55x8, 40x12

Dumbell Fly: 25x12, 30x10, 30x8 superset w/ x8 DB Press

Tricep V Bar Cable Pushdown: 1 dropset: (100x20, 90x5, 80x5, 70x5, 60x5, 50x5)

January 8, 2013:

Squat Clean: 135x3, 155x3, 185x1, 205x1, 215x1- some ugly form on this one 

Deadlift: 315x5, 345x3

Barbell Axis Low Row (not really sure what to call these...): 90x12, 115x10x2, 115x8

Cliff Hanger (Alternating Hands pull-up): (5(L),5(R), BW)

Underhand Pull-up: BWx8, BWx6

Laying T-Row (by door to locker room: 45x10x2, 47.5x8

January 10, 2013

Incline Bench: 115x10, 135x8, 135x7, 135x6

Barbell Seated Overhead Press: 45x6, 95x7, 95x6, 95x7

Split Jerk (Working on form): 45x10(form), 95x3, 115x3, 135x1, 155xfailx2

DB Seated Overhead Press: 40x8, 40x6+, 40x6+, 35x9+

Front/ Lat Raise (Alternating): 10lb x (10,10) 12.5lb x (10,10) 12.5lb x (8,7)

Pushup (Weighted after Front/lat raise) (25lbx15 BWx5)x2

January 14, 2013

Front Squat (warm-up for clean): 45x6, 135x5, 185x2

Squat Clean: 135x3, 155x3, 165x3, 185x2

High Bar Back Squat: 200x5, 225x5, 225x4

Low Bar Back Squat Form (want to switch to low bar for working sets but form isn't there yet..): 135x5x3

Bench: 135x5 (can't bench today injured AC joint during weekends hockey games thought it might feel ok... :(

DB Lunge (alternating Legs): 35x (5,5), 45x (5,5), 50x (8,8), 50x (5,5)

Farmers Pinch Plate Walk (for grip): 20lb (two 10lb plates)x 1:05 sec, 1:24 sec, 55sec

Forearm wrist curl: 20lbx10, 20lbx8, 20lbx7

[TPowers]

Tuesday January 15, 2013

Clean 135x3, 165x3, 185x1, 185x1
Deadlift 185x3, 225x8, 315x5, 345x4, 365x3, 315x5
Shoulder Width Overhand Pull-up: BWx8x3
T-Bar Row 45x8x3

January 17, 2013
Flat BB Bench: 45x10, 135x10, 155x5, 165x7(pr), 175x5(pr)
Snatch form work

[TPowers]

Monday January 21
Clean 115x3, 155x2, 185x2x1
Clean&jerk: 135x3, 155xf, 155xf need jerk form work
Decline Bench: 135x12, 165x10, 185x8
Flat Bench: 200 (fail), 195x1(pr), 200 fail
Low Bar B Squat: 135x10, 185x5, 200x5x2
DB Lunge: 50x16, 50x16, 60x10, 60x10

January 22
Flat Bench: 45x10, 135x10, 165x5, 185x2+, 170x4+
DB fly: 25x10x3
V Tricep Pushdown: 110x10, 115x8x2
Pinch Grip Walk: 20x45 sec x2

[Bob Stevens]

Start doing more volume on bench if you want to increase strength. 5x5s and 5x10's will do more for you at this point than singles and doubles. Start somewhere around 145-155 for a 5x5 and increase 5lbs a week until you can't anymore.

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[TPowers]

Thanks, was on a 5x5 for awhile, made it to 165 for 5x5. Should go back to it. Have been trying to hit the elusive 200 a few times the past few weeks and haven't been able to. Only a few weeks left in hockey season and then the training will take a huge step up.