Off Season Lax Workout

[KHSlax]

Tell me how it looks????

I do 3-5 Set and 5-8 Reps Each Except for Crunches and Push ups I do more

Warm-Up= 15-20 min Cardio

Monday
Warm-Up
Standing Barbell Curls-
Incline Dumbbell Curl-
Reverse Preacher Curl-
Skull Crusher-
Alternating Hammers -
Dips- Failure
Standing Calf raises-
Crunches -

Tuesday
Warm-Up
Triceps Pull downs -
Dead Lift-
Leg Raises-
Cable Rows-
Dumbbell Press-
Side Lateral Raises-
Dumbbell Rows -

Wednesday
Warm-Up
Incline Dumbbell Press-
Flat Dumbbell Press-
Incline Flies-
Barbell Bench-
Close Grip Barbell Bench-
Push-ups- Failure
Crunches -

Thursday
Warm-Up
Leg Extensions -
Hack Squats-
Leg Curls-
Squat-
Leg Press-
Shrugs-
Front Lateral Raises -

Then on Friday I work on Sticks Skills for a good 3 hours

[leelax14]

i guess it looks ok
but i use a website its actually pretty good, not that hard but still good

http://www.athleonsport.com/

[joep]

One thing that I see is you are working your triceps 3 days in a row. This will not allow your triceps to recover if you are working them 3 days in a row. As a basic rule you should always allow a day for recover for any muscle.

Day 1 - Dips - Triceps are a primary muscle for this exercise

Day 2 - Triceps Pull downs - Again triceps are a priamry muscle for this exercise

Day 3 - Barbell Bench - Triceps are a secondary muscle for this exercise

[laxxxer]

here is a routine i just wrote up for myself. The Strongman(SM) day i have set up, you might not have all of the equip to do that so just have that as a rest day or just do shoulders.

Mon- Back/Bi
DB/BB row- 3 x 8
Shrugs- 3 x 10
Deadlifts ? 4 x 4
DB curl 4 x 8
Static plate Hold- 3 x 30

Tues- Legs
Lunges 3 x 30 yards
Squats 5x5
GHR 3 x 8
Calve Raise 3x 10

Wed- Chest Tri
BB bench 3x5
Decline BB 3 x 5
Incline BB 3 x 5
DB Fly 3 x 8
DB pullover 3 x 8
CGBP 5x5
Skull crushers 3 x 8

Thurs- SM/Shoulder
Fingal fingers 3 x 8
Atlas stone 4 x 2
Log drag 3 x 75 yards
DB Lateral raise 3 x 8
BB push press

Fri- abs forearms
Weighted Planks 3 x 1 min
Decline weighted Oblique Crunches- 5 x 10
Farner walks 3 x failure
Wrist Roller 4 x 3

Sat- Legs
Lunges 3 x 30 yards
Front Squats 5x5
GHR 3 x 8
Calve Raise 3x 10

Sun- Oly
Power clean/Jerk- 4 x 4
BB Snatch 4x4

[ljs102]

You're workouts are nice, but I would try to get legs in a little more. Squats are arguably the best lift for any kind of athlete, especially lax. Try to do squats 2-3 days a week, and make sure your form is right.

[laxxxer]

You're workouts are nice, but I would try to get legs in a little more. Squats are arguably the best lift for any kind of athlete, especially lax. Try to do squats 2-3 days a week, and make sure your form is right.

yea, i would recommend the op to follow my routine because it has a 2 different kind of squats and it has the oly day which builds up good explosive power.

[lowrollincaddy]

Here's mine

Day 1 Back/ Biceps
T-bar rows 4xfailure adding one 45 plate each set ending on 6 plates
lat pull downs 4x8
DB rows 4x8
reverse pulldowns 4x6
DB preacher curls 3x15
standing hammer curls 3x10
incline curls starting at 35 to failure dropping 5lbs each set with no rest between sets

sprints on bike, sprint 30sec "jog" 1 min, usually 25-30min

Day 2 LEGS
ATG Squats sets of 5-8 adding weight each set til failure starting at 225
Leg press 4x10-15
Clean pulls 3x8
Stiff leg deadlift 3x10

Light bike workout, 10-15 min of sprints

Day 3 Chest/ Tri's
Bench 3x8
DB Bench 4x8
DB Incline 4x8
Peck Deck or flyes 3x15
skull crushers 3x6
pushdowns 4x10 up to 100lbs then drop sets til failure dropping 10lbs each set
dips, nice and slow

Bike- sprints for 20 min

Day 4
Rest

Repeat

[CECmiddie5]

KHS-if your looking to gain mass i would go with one of these two
5x5-http://www.eclipsegym.com/forums/viewtopic.php?t=57 or
westside for skinny *******s-http://www.defrancotraining.com/articles/archive/articles_westside.htm

laxxxer-your workouts look real good,your the first person ive seen on this site who does oly lifts and strongman type stuff:clap: =)

[laxxxer]

KHS-if your looking to gain mass i would go with one of these two
5x5-http://www.eclipsegym.com/forums/viewtopic.php?t=57 or
westside for skinny *******s-http://www.defrancotraining.com/articles/archive/articles_westside.htm

laxxxer-your workouts look real good,your the first person ive seen on this site who does oly lifts and strongman type stuff:clap: =)

thats where its all at.

http://i212.photobucket.com/albums/cc73/kevbw14/stone1.gif
205lb stone
http://i212.photobucket.com/albums/cc73/kevbw14/111.gif
110lb 1 hand Barbell power snatch

[CECmiddie5]

thats where its all at.

http://i212.photobucket.com/albums/cc73/kevbw14/stone1.gif
205lb stone
http://i212.photobucket.com/albums/cc73/kevbw14/111.gif
110lb 1 hand Barbell power snatch

wow thats impressive.your a bit bigger than me.lol

[laxxxer]

wow thats impressive.your a bit bigger than me.lol

yea but i have good genetics and know how to lift. its a good combination. i was 15 years old in those gifs.

[KHSlax]

here is a routine i just wrote up for myself. The Strongman(SM) day i have set up, you might not have all of the equip to do that so just have that as a rest day or just do shoulders.

Mon- Back/Bi
DB/BB row- 3 x 8
Shrugs- 3 x 10
Deadlifts ? 4 x 4
DB curl 4 x 8
Static plate Hold- 3 x 30

Tues- Legs
Lunges 3 x 30 yards
Squats 5x5
GHR 3 x 8
Calve Raise 3x 10

Wed- Chest Tri
BB bench 3x5
Decline BB 3 x 5
Incline BB 3 x 5
DB Fly 3 x 8
DB pullover 3 x 8
CGBP 5x5
Skull crushers 3 x 8

Thurs- SM/Shoulder
Fingal fingers 3 x 8
Atlas stone 4 x 2
Log drag 3 x 75 yards
DB Lateral raise 3 x 8
BB push press

Fri- abs forearms
Weighted Planks 3 x 1 min
Decline weighted Oblique Crunches- 5 x 10
Farner walks 3 x failure
Wrist Roller 4 x 3

Sat- Legs
Lunges 3 x 30 yards
Front Squats 5x5
GHR 3 x 8
Calve Raise 3x 10

Sun- Oly
Power clean/Jerk- 4 x 4
BB Snatch 4x4




Thanks Laxxer I am using most of the routine but changed it around a lil...I hope I have good gains off it...I am 6'1 195lb...I have been lifting serious for over a year but I have never been great at making a routine...and now since I am a JV coach at our high school I am trying to develop a lifting program so I am going to try urs and see how it works out with the guys

[CECmiddie5]

yea but i have good genetics and know how to lift. its a good combination. i was 15 years old in those gifs.

holy ****!how much did you weigh?im 15 now and im only 148 but im trying to go up to 160 by the beginning of next wrestling season.

[laxxxer]

holy ****!how much did you weigh?im 15 now and im only 148 but im trying to go up to 160 by the beginning of next wrestling season.

i was sumthing like 210lbs lean.
my best lifts were
305 bench
350 squat (my weakest point)
495 deadlift

[patentpending33]

guessing ur a d-pole...n wats ur 40 time?

[vision]

I would suggest not training 7 days per week. Even if you're splitting up your days by bodyparts (which I would advise against), your CNS will still take a while to recover if you're going with any intensity.

I'm not saying 7/week won't work for anyone, but the majority of people will get more out of 3-4/week.

The program in the first post looks pretty bad. Laxxxer's looks better but here are some changes I would make:

- Keep at least 1 full day for recovery
- With the rest of the days, vary intensity so that you don't have 6 hard days in a row (Friday seems pretty light)
- Rearrange exercises (Deadlifts before rows and shrugs, Lunges after GHRs and Squats, PP at start of SM/shoulder day)
- Too many exercises on the "chest" day. Maybe something like this: Bench, DB Incline, Flies, Dips
- Include Sprints/Jumps/Throws. OL are great, but nothing is as good as sprinting when it comes to getting faster.
- Include some sort of pullup variation
- More ab work (at least twice per week. it only takes a few minutes)

Here is an example (keeping it as similar as possible to the original):

M - Sprints + Snatches + Lower (include deadlifts here if you want)
T - Bench (Chest/Triceps)
W - Off/light skill work (wall ball)
T - Sprints + Cleans + Lower
F - SM/Shoulders
S - Extra day (Whatever is missing: Pullups, Ab, Neck, Rows, etc.)
S - Off/light skill work (wall ball)

Hope this helps