View Full Version : Steve's Lax Training Journal

08-05-2006, 04:13 PM
I'm an incoming freshman at a competitive D3 school for lacrosse. My goal is to start at close defense or lsm (long stick middie). The coach made it clear to me that I had the skills to get a lot of playing time.. I just needed to put on size.

I'm currently 6' tall and weigh 155.

08-05-2006, 04:17 PM
My DL is coming along nicely, I feel like I could prolly hit 250x3 for deadlift next time.

My bench sucks, no way around that. Just gotta keep on working at it I guess.

My squats are coming along, I try to go as low as possible but my bro told me I was only hitting parallel. Is flexibility an issue here. Anyone got any tips for getting lower? I want to keep all my lifts legit here. I'd rather be getting stronger than raising my numbers.

08-07-2006, 01:46 PM
Short workout today because I need to study for summer class finals. Dropped the SLDL's and just did Squat and Calf Raises.

Warmup: 45-10x, 95-8x, 105-6x
Work Set: 185-8x, 195-4 or 5x (don't remember, i collapsed)

Calf Raises (on a sled):
Warmup: 75-10x
Work Set: 90-20x, 120-20x

Good news on the squats. I'm going soooo low now, it was awesome.. I can now say I'm doing ATF squats.

Body weight is hovering around 155-156. Going on vacation for 10 days, hopefully I can maintain what I've gained in these 3 weeks.

08-08-2006, 09:30 PM
Good luck dude. You have a lot of weight to gain if you want to be an LSM on the college level. I went to Gettysburg for a few years. My roommate was the DIII middie of the year. He was about 6' 1" 220 lbs soild. Middies are getting bigger and faster than ever. I played club lax at my 2nd school. I was a pretty good LSM. I was only about 165, and even on the club level I need another 15 lbs to be real effective. Putting on 20-25 lbs should be a good start for you, and attainable with a couple of years of hitting the weights hard. Did your school give you a routine/diet?

08-09-2006, 05:34 PM
The coach gave me a routine but it had lots of olympic lifts I wasn't sure how to do. I didn't get any sort of diet guide though. So I've been doing the mass gaining routine chris mason put up. My goal is to hit 175 lbs in body weight and be able to bench 200 lbs 1 time by the beginning of lacrosse season. I've got a long way to go in terms of gaining strength and size but I'm confident that I'll be where I want to be by March. I'm going to start doing the Lax workout for the coach once I get to school and can get help doing the snatches and cleans and whatnot. Oh yea, the college I'm going to is in the Centennial Conference with Gburg. Cphafner, who'd you play club ball for?

Today for lifting I did

Bench - 115x8 115x5 115x3
Milt Press - 45x10 45x8 45x6 65x6 75x4
Pull Ups - BWminus50x10 BWminus30x6 BWminus10x3

I'm going on vacation for 10 days which is kind of a bummer because I've only been lifting for like 3-4 weeks. I don't want to lose what little I've gained.. hopefully there will be a gym up where I'm going.

08-09-2006, 06:29 PM
Cphafner, who'd you play club ball for?

I played for UNC-Charlotte. I coached the squad for 2 years after I graduated. My senior year we had a lot of talent, about 8 former D1, D2, and D3 players, but we didn't care to do much more than drink.

08-18-2006, 01:34 PM
Got back from vacation yesterday, worked out at a Gold's gym once during the vacation. I only lost 2 pounds over the vacation, and I think it was just water weight because I stopped taking creatine during the break.

Today I switched to WBB I

Military Press in Rack : 6x85, 4x95
Seated Dumbbell Press : 6x20, 6x25
Standing Lateral Raises : 10x12.5, 10x15

Narrow Grip bench Press : 6x95, 5x95
French Press : 6x25(bar), 6x45

Barbell Curls : 6x45, 6x55
Hammer Curls : 6x30

I go to college next week and will probably switch routines again when I start doing the lacrosse workouts.

08-21-2006, 12:05 PM
Today was the second day since I switched to WBB I. All my lifts went well today, especially bench, which has gone up 10 pounds. My weight is about 156. I hope to break 160lbs(bodyweight) within the next 2-3 weeks. I also hope to be benching my body weight in 1.5 months.

Flat Barbell Bench Press : 6x125, 5x125
Low Incline Dumbbell Press : 10x25, 6x30
Dips : BWx6, BWx3

Deadlifts : 6x185, 6x205
Chin ups : 6xBWminus20lbs, 4xBW!!!!!
Barbell Rows : 6x45, 6x65 (I was pretty dead at this point)
Shrugs : 10x95

I'm going to have to start running soon to get in shape for fall practices for lacrosse. Hopefully it won't have any adverse effects on my weight and strength!

Edit: I'm not sure if anyone actually reads my journal but I have a question for you great benchers out there. I try to pinch my shoulder blades together when I bench but by the 3rd rep they usually flatten out again. Any tips?

08-28-2006, 10:02 AM
Worked out for the first time since I got to college. The gym has a ton of equipment and free weights, but it's pretty run down. The school is building a brand new fitness center which should be finished the spring.

Flat Bench: 5x125, 6x125
Incline Dumbell Press: 6x30, 5x30
Dips: 4xBW, 2xBW

Deadlift: 6x115, 5x205, 6x205
Chinups: 6xBW, 6xBW
BB Row: 6x45, 6x65
Shrugs: 10x95

-My dips and rows sucked, I'm so gassed by the time I get to them that their a huge struggle.
-I was happy with my chinups, I can now do my BW comfortably.
-I switched up my grip on my last set of Deadlifts to mixed grip. It helped so much. I'm going to try 6x235 next week.

08-30-2006, 02:44 PM
Had a great leg session today. Did THREE types of squats today!

Squat - 10x135, 6x205, 1x225, 6x205
Hack Squat - 10x45, 6x55
SLDL - 10x45, 6x55, 6x75
Calf Raises - 10x75, 10x105, 10x120, 10x150, 10x195
Overhead Squats - 7x45, 6x45

- Tried to do 225 on squats on 3rd set, completed the first rep but failed on second rep.
- May have done 3 sets for Hack squats, I forget so I just wrote down the two sets I definitely remembered doing.
- I feel like I can do alot more weight on the SLDL's.
- Overhead Squats are awesome, I was going for 15 both times but my arms became too wobbly on both sets.
- Tried to play basketball after the lifting session but my legs were BEAT!

09-04-2006, 05:46 PM
Bench: 6x135 (last 3 were assisted) 5x125
Incline DB Bench: 6x30, 5x35

Deadlift: 6x135, 6x205, 4x215
Chins: 6xBW, 6xBW
BB Row: 6x45, 6x65
Shrug: 10x115

Bench didn't go as well as expected. But I did try moving up 10 lbs.

09-04-2006, 07:40 PM
bench on the same day as deadlift? I dunno, man, sounds a little overkill. I personally recommend separating chest day from back day, that way you'll keep your energy high for all those big compounds.

I played lax all through HS and college (haha, not competitively in college, just intramural) and I was 5'9, 155, so you've got a few more lbs to put on. If I could push you around as a shorter middie, you've got some weight to go. Congrats on getting the coach's thumbs up, though! Keep it up!

09-04-2006, 07:52 PM
good sessions steve. I think 3 types of squats is overkill.

09-04-2006, 08:08 PM
McIrish- I'm just following WBB I's Back/Chest split for monday. Yea I'm so freaking skinny, especially for a defensemen in lacrosse. And I left my creatine at home so now I can't have the extra water weight to make myself feel bigger lol.

Cphafner- Thanks man. I thought 3 squats would be too much aswell, but I figured 2 sets each excercise means 6 sets of squats. And I know some people do 5x5 so I figured I'd be fine. Plus my hack squat and OH squats weights were really low. Do you think I should just replace Hacks with Overhead squats?

09-06-2006, 02:24 PM
Squats - 5x215, 5x215, 4x215
SLDL - 6x115, 6x145
Calf Raises - (On a Standing Calf machine) 10x150, 10x210, 10x240, 10x270
Hack Squats - 6x115, 6x135

- Gained 10 lbs on Squats
- Finally put some major weight (for me) on SLDL's and Hack's

Why do Straight Leg DL's feel like only my lower back is getting worked? Is my lower back alot weaker than my hammies?

09-07-2006, 09:47 AM
Just thought I'd write down some long term goals for myself. Let me know if you think these are realistic goals considering where I'm at now.

Where I'm at now:
- Squat 5x215
- Deadlift 4x215
- Bench 3x135

Goals by March 1st
- Squat 6x325
- Deadlift 6x325
- Bench 6x200

09-08-2006, 01:31 PM
I enjoy doing Day 1&3 of WBBI much more than day 5. Day 5 isn't very satisfying.

Military Press: 6x65, 6x75
Seated Dumbell Press: 6x20, 6x25
Lat Raises: Completely forgot to do them

Close Grip Bench: 5x95
French Press: 6x45, 6x55

Barbell Curls: 6x55, 6x55
Hammer Curls: 6x30

09-10-2006, 03:00 PM
Flat Bench: 4x135, 5x125, 4x125
Incilne DB: 6x35, 6x35

Deadlift: 6x135, 6x215, 6x225
Chins: 6xBW, 5xBW+10
BB Row: 6x45, 5x65
Shrugs: 10x135

Deadlifts felt real good today, will try 6x235 next week.

09-12-2006, 03:19 PM
Squats: 6x135, 6x215, 4x220, 3x205
Hack Squats: 6x135, 5x145
SLDL: 6x135, 4x150
Calf Raises: I'm not even sure, I did them on this calf machine that really sucked. I need to find a block of wood for calf raises with a barbell.

I think I'm trying to progress with higher weights too fast. IMO I need to drop the weights I'm lifting 5 or 10 lbs so that I can get some higher reps. Any opinions?

09-18-2006, 02:23 PM
Bench: 6x125, 5x130, 3x135
Incline DB: 6x35, 5x35

Deadlift: 6x135, 6x225, 6x235 (PR), 4x245 (PR)
Pull Ups: 6xBW, 5xBW
BB Row: 10x45, 6x65
Shrugs: 10x135

Set my PR for DL, I probably could have done one more but my back was starting to lose it's arch because I was so tired.

09-18-2006, 06:50 PM
Hey man fellow lacrosse player here, things looking good. what college do you go to?

09-20-2006, 08:02 PM
I've been kinda sick the past few days. Today I played in a pick up lax game with some of the other members of the team. I played ok for having just come back from a 3 month break from lax, but I have no endurance at all. I was winded after the first defensive play I made. So I was basically dead after the pick up game, and was starting to feel really sick, but I decided I should prolly workout. Wrong decision. Now I'm really sick and I have no medicine except for aspirin.

Anyways, heres my workout.
Lax Scrimmage (I play close defense so I have to do quick bursts of sprinting then I get breaks while the ball is on the other side of the field, like GPP or something I guess)

Squat: 6x135, 5x215, 4x215
Hack Squat: 6x135, 6x145
SLDL: 8x135, 8x145
Standing BB Calf Raise: 10x135, 10x145, 10x155, 10x165

Overall it was a pretty mediocre to poor workout session, it didn't feel that great and now I'm real sick.

09-25-2006, 08:12 PM
Had first practice today for fall ball. I played pretty well, still getting the rust out.

This is how the practice went.
Warmup lap
Various Drills to work on stick skills @ about 50% run speed
5 Sprints (Full field, up and back counts as 1 sprint roughly 15-25 second break between each sprint)
Full field 5vs4 drill


Bench: 10x45, 6x125, 6x125, 4x125
Incline: 6x35, 6x35
Deadlift: 6x135, 6x245, 6x255
Stopped the workout early because I was feeling really burnt out and I think I'm still a little sick.

-The sprints killed me, I didn't pace myself and went all out on the first sprint :bang: I was dead by the 3rd sprint, the last two sprints weren't pretty at all.
- I literally just realized as I was writing this that I set a PR for Deadlift, for some reason I thought that I did 235, then 245, when actually I did 245 then 255. Pretty sweet if you ask me. I'll be repping 300+ within a month

10-02-2006, 07:21 PM
Did a short workout today after practice. I was dead tired from practice. Practice was pretty intense, all of the drills involved alot of sprint/running work.

Flat Bench: 6x125, 6x125, 5x130
DB Incline: 6x35
Deadlift: 6x135, 6x245, 6x265 (PR), 3x275 (PR, got 4th rep halfway up)

-Felt like **** the entire workout, was drained from the practice earlier.
-Deadlift is coming along nicely, hit two PR's today for it.
-Weighed myself when I was home for the weekend, I've gained about 7-8lbs since I started lifting about 1.5 months ago. I feel like the weight I've gained is primarily muscle, I'm still incredibly skinny and all my muscles look alot bigger. I don't take creatine so theres no water weight to worry about.

10-06-2006, 02:42 PM
No practice today because of rain.

Standing Milt Press: 10x45, 6x65, 6x85
Sitting DB Press: 6x30, 5x30
Lat Raises: 6x15, 6x20

French Press: 6x45, 6x55
EZ Barbell Curl: 6x45, 6x65, 4x75
Hammer Curls: 1x30

10-07-2006, 10:09 AM
good efforts. Good luck with fall ball.

10-09-2006, 06:47 PM
^Thanks dude, appreciate it.

Practice had alot of running, we did 7 sprints. One sprint = endline to endline there and back. They were pretty darn hard.

Flat Bench: 6x125, 6x135
Incline DB: 6x35, 6x35

Deadlift: 6x135, 6x265, 3x295 (PR, got 4th rep 3/4 up but pussied out)
Chin Up: 6xBW, 5xBW

- I could definitely be working harder on my bench, my numbers haven't really gone up that much in the past 3 weeks.
- I'm almost at 300 for deadlift. Will definitely be there next week. I love deadlifting.

10-09-2006, 06:54 PM
well done on the deadlifting.

10-17-2006, 06:03 PM
thanks bro

military press - 8x45, 6x65, 6x85
seated shoulder press - 5x35
lat raises - 6x15, 7x15
french press - 10x25, 6x55, 6x55
barbell curl - 6x55, 6x75

10-23-2006, 07:03 PM
Flat Bench: 6x115, 4x135
DB Incline Bench: 6x35, 5x40

Deadlift: 10x135, 6x225, 3x265, 4x275
Pull UPs: 6xBW, 6xBW
BB Row: 8x45, 6x65
DB Shrugs: 10x50

Incline Situps: 10xBW, 6xBW+25

Deadlifts felt weird today, I think I was lifting with too much back, not even legs.

10-25-2006, 06:29 PM
Did my first leg workout since like 4 weeks ago. Numbers were just a little lower than last time.

Squat 10x135, 5x205, 5x205
SLDL 8x135, 6x145
Standing Calf Raise Machine 10x150, 10x195, 10x215, 10x235

10-28-2006, 02:33 PM
Switched to DeFranco's Westside for skinny bastards routine. It looks more fun than WBB I. I worked out at home today, so I all I had was a bench and barbell to work with.

Repetition Day

Flat Bench (60 sec rest between sets): 12x95, 8x95, 6x95
Skull Crusher: 12x20, 8x20, 8x20
Bradford Presses: 8x45, 5x45, 5x45
Barbell Curl: 8x65, 4x75, 6x65

Bradford presses own me.

10-30-2006, 07:04 PM
Bench: 5x135
Incline: 8x40, 5x40
BB Bentover Row: 10x65, 10x65, 10x65, 10x65
Sidebends: a bunch with 50 lb dumbells

The benching was really easy, I should have done 145.

11-06-2006, 05:51 PM
Coach gave us all the fall/winter workout plan. Lift mon/wed/fri, run tues/thurs. The plan has us doing 3 sets of 8 reps, so I was lifting alot lighter weights today because I had to do more reps.

Flat Bench: 8x115, 8x115, 4x115
Cable Row: 8x100, 8x110, 8x110
Incline Bench: 8x95, 7x95, 4x95
Lat Pulldowns: 8x70, 8x100, 8x110
DB Pullover: 8x30, 8x30, 8x30
Dips: 3xBW, 1xFail, 1xFail

11-08-2006, 04:09 PM
Squats: 8x135, 8x185, 8x205
Military Press: 8x55, 8x65, 8x65
DB Lunges: 8x30's, 8x30's, 6x30's
DB Shoulder Press: 8x20's, 6x20's, 6x20's
Leg Curls: 8x60, 8x70, 8x70
Upright Rows: 8x40, 8x50, 8x50

11-10-2006, 05:22 PM
Push Jerk: 8x85, 8x105, 8x85
Hang Clean: 8x85 --- Still working on form
Close Grip Curls: 55 lbs, pyramind set to 10
Tricep Cable Pull Downs: 8x45, 8x45 each arm
Reg Grip Curls: 30 pyramid set to 5
Close grip Bench: 8x65, 8x95, 4x95
Seated PullUps w/ lat bar: 8x150, 8x140, 8x130 -- the last two sets were assisted for most of the reps.
Incline Situps: 10xBW
Body Planks (hold body up with tows and forearms on ground) - 1 minute


First time doing Push Jerks and Hang cleans, got theform down for push jerks pretty easy, still need to work on catching the weight for hang cleans.

For biceps the guy I was lifted wanted to do a pyramind set thing. Where we stand right across from one another. He does 1 rep, passes bar to me, I do 2 reps, pass bar back, he does 3 reps, pass bar to me I do 4 reps, and so on until one of us gets to 10. Then we do the same thing all the way back down to 1 rep. It was killer, I had to be assisted on all of my reps after I got to stage 6.

11-15-2006, 03:00 PM
Forgot to post my workout for monday. Ran sprints yesterday, we did 7 110 yd sprints. Todays workout...

Push Jerks: 8x85, 8x95, 8x105
Sitting DB Press: 8x30,8x30, 8x25
Hang Cleans: 8x95, 8x75, 6x75
DB Shrugs: 8x70's, 8x70's, 8x70's
Upright Rows: 8x50, 8x50, 8x50
Sidebends: 8x50, 8x50

I weighed myself and I'm still only like 155 lbs. The weird thing is that I look alot bigger in the mirror than when I started lifting. Argh, I need to start eating better.