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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/16 at 8:01am
5/11/2016

LWFD
1. Cast and drop x 3
2. Line drill x 3
3. Full throws x 6

Light Hammer
1. 1 Wind McKim Drill x 5
2. Full throw McKim Drill x 3
3. Full throws x 5

5/12/2016

1A. Hang Snatch
160 x 2
170 x 2
175 x 2

1B. Band Pullaparts --- 5 x 12

2A. Conventional deadlift - 2 count pause just below the knees
Heavy day
385 x 4 @ RPE 8.5
395 x 4 @ RPE 9
355 x 4 @ RPE 7.5
355 x 4 @ RPE 8

2B. TKE's --- 5 x 10

3A. Military press
120 x 3 (70%)
135 x 3 (80%)
155 x 4 (90%)

3B. Bent Over Rows --- 3 x 6 @ 225

3C. DB Reverse Lunge --- 50's x 4 / 60's x 4 / 60's x 4

Solid day of work. Snatch is moving along as is deadlift. Military press continues to be really... not impressive.....


Edited by AndrewK51 - 5/14/16 at 5:20pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/16 at 5:25pm
5/14/2016

WFD
1. Cast and drop (light) x 3
2. Line drill (light) x 3
3. HWFD full throw x 3
4. LWFD full throw x 3

Stone
1. Wrist flips (light) x 5
2. Easy stand throws (light) x 5
3. Left knee down drill (light) x 3
4. Braemar throws (22#) x 3
5. Full pause throws (light) x 3
6. Full throws (light) x 3

Hammer
1. One wind McKim drill x 5
2. Full throw McKim drill x 3
3. Full throws x 3

Kind of a meh session. Definitely not great, just didn't have a ton of pop. Weight technique is starting to feel better, just need to translate it to throwing farther. Stone is consistent, but hammer is not feeling great.

Crazy weather this morning. 41 degrees. Rain/sleet/hail. Made things intersting.... I mean it was 85 degrees 2 days ago... Kansas weather!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/17/16 at 4:53am
5/16/2016

1A. SSB Squat w/ 40 pounds of chain
Heavy Day
315 x 4 @ RPE 8
340 x 4 @ RPE 8.5
310 x 4 @ RPE 8
310 x 4 @ RPE 8

1B. McGill Pullups - 10 singles with an extra 20 pounds

2A. Football bar Bench with 40 pounds of chain
Moderate Day
185 x 5 @ RPE 7.5-8
195 x 5 @ RPE 8
185 x 4 @ RPE 7.5
185 x 4 @ RPE 7.5

2B. Lat Pull Down --- 5 x 8

3A. Incline DB Bench --- 3 x 15
3B. Face Pull --- 3 x 15
3C. Single Leg RDL (using 2 DB's) --- 3 x 4

Felt a little sluggish, but weights on the squat moved well enough. Started to fade a little on bench, but not horrible. Both of these bars are pretty humbling.... but thankfully it is my last training session of this cycle, so new movements next week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/18/16 at 5:21am
5/17/2016

LWFD
1. Cast and drop x 5
2. Line drill x 3
3. Full throws x 5

Stone
1. Wrist flips x 5 (light stone)
2. Stand throws x 4 (light)
3. Left knee down throw x 5 (light)
4. Braemar throws x 5 (22# stone)
5. Full throws x 3 (light)

Not a great session at all. Technique was all over the place. Hopefully, I can just chalk it up to one bad session and move on to the next one.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/16 at 12:55pm
5/18/2016

LWFD
1. Cast and drop x 5
2. Line drills x 3
3. Full throws x 6

Light Hammer
1. McKim drill - 1 wind x 5
2. McKim drill - full throw x 5
3. One wind x 3
4. Full throws x 5

Weights went ok. Hammer was a little improved.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/16 at 1:00pm
5/19/2016

1A. RDL (substituted for light day DL)
225 x 6
245 x 6
265 x 6
265 x 6

1B. TKE's --- 5 x 10

2A. Military Press
130 x 5 (75%)
145 x 3 (85%)
160 x 3 (95%)

2B. Band Pullaparts --- 5 x 12

3A. Barbell Reverse Lunge 
135 x 4 each
145 x 4 each
155 x 4 each
155 x 4 each

3B. Band Rows --- 4 x 10

Hand to do a little substitution for this session. I was going out of town and had a work schedule change so I had to squeeze this end. I ended up doing this one in the garage at about 5-530 AM... so... no traditional deadlifts. Had to set those RDL's down nice and gentle. Still got some good work in and satisfied with this session.

5/21/2016

Just got in some LWFD throws and light hammer with a buddy. I was out of town for a wedding, so this weekend was compromised of good times, festivities, and not a ton of sleep. Had a good time throwing, but distances were not good.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/16 at 9:26pm
5/23/2016

1A. Squat + Knee wraps
Light day
365 x 3 @ RPE 7.5
385 x 3 @ RPE 7.5-8
365 x 3 @ RPE 7-7.5
365 x 3 @ RPE 7.5

1B. Band Pullaparts --- 5 x 12

2A. Close Grip Towel Bench (just a rolled up towel under my shirt. Starts off the height of about a 2 board, compresses down with the bar weight on it.)
Heavy Day
275 x 2 @ RPE 7.5
285 x 2 @ RPE 8
295 x 2 @ RPE 8.5
275 x 2 @ RPE 7.5-8

2B. TKE's --- 5 x 10

3A. Bent over rows --- 3 x 5 @ 235
3B. EZ Bar Curls --- 3 x 12
3C. Pushups --- 23/17/16 (56 total) - just stopped a few reps short of failure each time

Solid day. Would have liked to go heavier on bench, but I was at home alone. It would be kind of embarassing to have it all come to an end under a bench bar.... I mean I'm sure it will be some iteration of that, but not now!! On to the next!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/16 at 5:12am
5/24/2016

WOB
1. 3 throws - just out in the open, not over a bar or anything

WFD
1. Cast and drop x 3 (56#)
2. Line drill x 3 (28#)
3. HWFD x 5
4. LWFD x 5

Stone
1. Wrist flips, light stand throws to warm up hand, wrist
2. Left knee down drill x 5 (heavy stone)
3. Braemar throws x 5 (heavy stone)
4. Full throws (glide) x 3 (light stone)

Hammer
1. One wind McKim drill x 3
2. Full throw McKim drill x 3
3. Full throws x 3

Long throwing session! Struggled with the HWFD, but LWFD felt alright. Braemar's felt great, but the glide was a little off. Hammer felt solid, which is encouraging.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/16 at 6:21am
5/25/2015

Sheaf
1. Bottom-Up drill (throwing with the bag starting on the ground) x 5
2. Full throws x 3
----At this point my home made sheaf started to shred a little bit... I need to pick up a real gone soon

WFD
1. Cast and drop x 3 (56#)
2. Line drill x 1 w/ each light and heavy
3. HWFD x 5
4. LWFD x 1 

Frustrating day. Moved slow, form off, all that kind of frustrating stuff. Took 1 LWFD and bagged it. I don't do that often, but at that point, I felt that I was doing more damage than benefit.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/16 at 4:46pm
5/26/2016

1A. Hang Snatch
155 x 2
165 x 2
165 x 2

1B. McGill Pullups --- 10 singles

2A. Sumo Speed DL
315 + 80 lb chain --- 8 singles

2B. Lat pull --- 4 x 10

3A. Military Press
110 x 5 (65%)
130 x 5 (75%)
145 x 6 (85%)

3B. Face Pulls --- 3 x 15

3C. Overhead Tri Ext's --- 3 x 15

Solid training day. Happy with this work.

Been busy. Training has been on point, trying to get logs caught up.
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5/28/2016

WFD
1. Cast & drop x 3 (heavy)
2. Line drill x 3 (light)
3. HWFD x 3
4. LWFD x 3

Stone
1. Left Knee down drill x 5 (22#)
2. Braemars x 5 (22#)

Hammer
1. 1 wind McKim drill x 3
2. Full throw McKim drill x 3
3. Full throws x 3

We had tons of rain in the 1-2 days before this. There was legitimately standing water on a decent amount of the field that I throw on. This made throwing, especially WFD, super tough. Pushing/turning would end up with my foot sunk in the mud about an inch. Braemar's actually felt great though and hammers went pretty well.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/16 at 5:14pm
5/30/2016

1A. Squat + Knee wraps
moderate day
365 x 2 @ RPE 7.5
405 x 3 @ RPE 7.5
405 x 2 @ RPE 7.5
405 x 2 @ RPE 7.5-8

1B. Band Pullaparts --- 4 x 12

2A. Close Grip Towel Bench
Light day
225 x 3 @ RPE 6
250 x 3 @ RPE 7.5
250 x 3 @ RPE 7.5
250 x 3 @ RPE 7.5

2B. TKE's --- 4 x 10

3A. Bent Over Rows --- 2 x 6 @ 235
3B. Curls --- 2 x 8
3C. Pushups --- x25, x 20

Felt pretty solid. Tapering down some on training. Just a little less volume on accessories, reducing intensity some as well. Will continue to reduce down a little bit as I head into up coming games. Getting close now.



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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/16 at 7:04am
6/2/2016

1A. Various Single leg jumps
1B. Rack Chins --- 4 x 5 - Here's a super old example of this exercise. https://www.youtube.com/watch?v=vM-b4qOOWsE I did this session at home. I have an ER/Combo rack style set up at home which is awesome for most things. One drawback is that it doesn't have an overhead pullup bar. This movement lets me get some lat work in.

2A. Sumo Speed pulls --- 5 x 1 @ 350
2B. Underhand grip band rows --- 3 x 10

3A. Military press
120 x 3 (70%)
135 x 3 ( 80%)
155 x 4 (90%)

3B. Band pull aparts --- 4 x 8

4A. JM Press --- 3 x 8-12
4B. Barbell Fat Grip curls --- 3 x 8-12

Good session here. Nothing too rough, just keeping strength up and working my way towards the games. Trying to get caught back up on logging. Life has been busy, but training has been good!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/16 at 4:31am
Missed out on some logs here. Life got busy for a minute.

Training has been going well. Competed 6/12 at the KC Games. Here's a run down in the order of event we threw (B-Class)

Light Hammer - 1st - 88' 9" (PR) - Felt (heard?) a solid crunch coming from my left shoulder on my first (and best) throw. I was a little timid after that. Hurt during hammer, but didn't bother me at all during the rest of the day.

Braemar - 4th - 29' 4" - This was a tough stone. Normally stone throwing is one of my better events, but not so much on this day.

HWFD - 1st - 26' 7" (PR) - This was pretty shocking. Felt by far the best it ever has. Normally, an event I struggle with and practice has not been going great. Happy about this.

LWFD - 3rd - 48' 10"(PR) - For some reason I was throwing with a way too vertical trajectory. Tried to correct it, but couldn't. Movement through the trig and everything felt great, but release was off. Was really hoping to go 50+ today.

WOB - 2nd - 12' - Went for 13' which would have been a PR. Was close, but missed. Felt solid here.

Caber - 30* - 8th - Obviously a struggle here. Managed to flip the qualifying caber on the first try (which is a first for me I believe). The one intended for our class broke, so we were left with a 16.7' x 100# caber with a minimal taper. Tough stick. No one in B-class flipped it. I need to get better at this if I want to be competitive overall.

Sheaf (20#) - 4th - 22' - This may have been the biggest shocker of the day. I typically really struggle here, but this went well all things considered.

Overall = 4th. A little disappointed with this. Gave away some points which just won't be conducive to winning. Close field with 1st through 4th being separated by only 9.5 points.

Great event. Well organized, great competitors. Was super hot, but there was plenty of water and gatorade to be had.

Shoulder is still feeling a little achy, but its improving. I don't think its anything major, I'll just take it easy for a little while. I'm not sure when I'll have the chance to compete next scheduling takes the upcoming July and August games in my area off the table. Its looking like McPherson will unfortunately be out in Sept too. I hope this wasn't my last games of the season, but it may have been. I'll have to figure out what my plan is from here. I doubt anyone actually reads this.... but if you made it this far, thank you!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/16 at 6:43am
I read everyone's training log. 

Congrats on your three PRs!  Take them where you can get them.

Tom


Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/16 at 7:28pm
Thanks Tom!!

I've just been plodding along this week.... shoulder stuff and cardio. Shoulder is feeling better. Planning on actually training next week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/03/16 at 1:06pm
Have been working on getting the shoulder better and getting volume in. Busy otherwise, but training has been coming along. I'm just going to write up week 2 of this mini-phase, since week 1 was basically the same, but lighter and slightly less volume.

6/28/2016

1A. Squat - Close stance, in olympic shoes. Put lifting straps around the end of the barbell near the collars. This took the pressure off my shoulder. Kind of a giant camber bar feel to the set up. It is hard to hold on the back this way. Makes me go slow on the eccentric and the concentric. Works for what I'm going for right now.

195 x 10
205 x 10
215 x 10
225 x 10
235 x 10

1B. Band pullaparts --- 6 x 12 (alternating pronated and supinated)

2A. Barbell Reverse Lunge (bar set up the same as squats)
105 x 5 (each leg)
110 x 5
115 x 5
120 x 5

2B. Band Curls --- 4 x 10
2C. Bird Dogs --- 8 x 10 sec hold each side

3A. 1 1/2 Bench
145 x 5
155 x 5
165 x 5
170 x 5

3B. Side planks --- 8 x 10 sec hold each side.

Boring. Light weight. But decent volume accomplished.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/11/16 at 5:01am
6/30/2016

1A. DB Incline
80's x 10
80's x 10
80's x 10
85's x 10
85's x 10

1B. Pullups --- Neutral Grip - 4 x 5; 2 x 3

2A. Landmine Shoulder Press --- 5 x 10
2B. Lat Pull (Wide, Neutral Grip) ---5 x 10
2C. Bird Dogs --- 10 sec hold each side --- x 8

3A. Hammer Curls --- 3 x 12
3B. Lateral Raises --- 3 x 10
3C. 1 Arm Farmers Walk --- 3 trips each side

Just another volume day. Still taking it easy on the shoulder. 

Trying to get caught up on logging. Life has been busy (just like every one else... no excuse), but training has been going well.
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7/2/2016

1A. RDL
215 x 10
225 x 10
235 x 10
245 x 10
255 x 10

1B. TKE's --- 5 x 10

2A. Bent Over Row
170 x 10
175 x 10
180 x 10
185 x 10
190 x 10

2B. Band Good Mornings --- 5 x 10
2C. Side Planks --- 8 x 10 count hold each side

3A. JM Press with Fat Gripz --- 3 x 15
3B. Band Ext Rotation --- 3 x 10
3C. Front Plank --- 3 x 20 count
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7/4/2016

1. Seated Box Jumps --- 3 x 2

2A. SSB Squats + 40# chain
Light day
285 x 6 @ RPE 7
295 x 6 @ RPE 7.5-8
300 x 6 @ RPE 8
275 x 6 @ RPE 7-7.5
275 x 6 @ RPE 7.5

2B. Neutral Grip McGill Pullups --- 5 x 2

3A. Landmine Press (just counting weights added)
50 x 5
60 x 5
62.5 x 5
65 x 5
67.5 x 5
70 x 5

3B. Neutral, wide grip pull downs --- 4 x 12
3C. Stir the pot --- 4 x 5 each directions

4A. DB Step ups 
35's x 8
3 x 8 @ 45's

4B. Facepulls --- 4 x 15
4C. 1 Arm Farmers --- 4 trips each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/16 at 6:49am
7/7/2016

1A. Snatch Grip DL
Moderate Day
350 x 5 @ RPE 7.5
370 x 5 @ 8-8.5
It was starting to get a little late and in an effort to not overly irritate the neighbors I switched to a soft touch/RDL type movement w/ a snatch grip and slow eccentric. 2 x 5 @ 225

1B. Band Pullaparts/Shoulder rehab exercises - many sets of 10

2A. Close Grip, 2 count pause bench
Heavy day
225 x 4 @ RPE 8-8.5
230 x 4 @ RPE 8-8.5
235 x 4 @ RPE 9
215 x 4 @ RPE 7.5

2B. Band Pull Throughs --- 4 x 10
2C. Side Plank --- 8 x 10 count hold each side

3A. Bent over rows
185 x 6
185 x 6
185 x 6
185 x 6

3B. Finger tip push ups, followed by regular pushups - 3 sets within a few reps of failure
3C. Front Plank --- 4 x 20 count hold

Was miserably hot and muggy in the garage gym. Started to fade out a little towards the end, but made it through and got some decent work in.

I have been throwing, but it has been a little inconsistent. I'll get back to tracking (and logging) it soon.
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7/12/2016

1A. SSB Squat + 40# chain
315 x 5 @ RPE 8.5
315 x 4 @ RPE 8-8.5
315 x 4 @ RPE 8.5
295 x 4 @ RPE 8

1B. McGill Pullups --- 6 x 2

2A. Landmine Press
52.5 x 5
60 x 5
65 x 5
70 x 5
75 x 5

2B. Neutral Grip Lat Pulldown --- 4 x 12
2C. Stir the Pot --- 3 x 5 each direction

3A. DB Step Ups
45 x 6
50 x 6
50 x 6
50 x 6

3B. Facepulls --- 4 x 10
3C 1 Arm Farmers --- 4 trips each side

Trained at the commercial gym... had to right at about 5 PM. Which reminded me of why I attempt to never train at this time. Painful! Super crowded. Got the work in though.
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7/13/2016

LWFD
1. One Turns x 3
2. Full Throws x 8

Stone (all with light stone)
1. Left Knee down drill x 3
2. Braemars x 3
3. MSA x 8
4. Glide x 1

Attempting to knock some rust off. Didn't feel great. I think that I am going to try to transition to MSA rather than the glide. I'm not very tall/big so I feel that my ceiling on the glide is probably lower than a rotational technique. It felt ok. Obviously very inconsistent. Hopefully soon I won't feel that I'm bumbling all over the place.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/18/16 at 4:57am
7/14/2016

1A. Snatch Grip DL
Heavy day
405 x 4 @ RPE 9
365 x 4 @ RPE 8
365 x 4 @ RPE 8
365 x 4 @ RPE 8.5

1B. Band Pullaparts, Shoulder Rehab movements --- numerous sets of 10-15

2A. Close Grip, 2 Count Pause Bench
Light Day
195 x 6 @ RPE 7-7.5
205 x 6 @ RPE 7.5-8
210 x 6 @ RPE 8
190 x 6 @ RPE 7.5
190 x 6 @ RPE 7.5

2B. Band Pull-throughs --- 4 x 10
2C. Side Plank --- 8 x 10 count hold each side

3A. Bent Over Row
205 x 4
225 x 4
235 x 4
235 x 4

3B. Fingertip/regular pushups
3C. Front plank --- 4 x 20 count hold
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/27/16 at 7:01am
7/15/2016

WFD
1. Cast and drop x 3 (28#)
2. One turn x 3 (28#)
3. HWFD x 5
4. LWFD x 5

Stone --- all w/ light stone
1. Left knee down x 3
2. Braemar x 3
3. MSA x 3

Didn't realize how far behind I had fallen on my log!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/27/16 at 7:08am
7/18/2016

1. Seated Box Jump --- 2 x 2

2A. SSB + 40# chain
Heavy day
330 x 4 @ 8-8.5
345 x 4 @ 9
300 x 4 @ 8
300 x 4 @ 7.5-8

2B. McGill pullups --- 8 x 2

3A. Landmine Press
60 x 5
67.5 x 5
75 x 5
75 x 5
75 x 5

3B. Neutral Grip, Wide Grip Pull downs --- 4 x 15
3C. Stir the Pot --- 4 x 5 each direction

4A. DB Step ups
45 x 4
50 x 4
55 x 4
55 x 4

4B. Facepulls --- 4 x 12
4C. One Arm Farmer Walks --- 4 trips each side
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/27/16 at 7:11am
7/19/2016

Stone --- all w/ lighter stone
1. Left knee down drill x 3
2. Braemar x 3
3. MSA x 8
4. Glide x 2
 
WFD
1. Cast & drop x 3 (56#)
2. One turn x 3 (28#)
2. HWFD x 3
4. LWFD x 8
 
Didn't realize that I had fallen so far behind on logging!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/16 at 12:22pm
7/20/2016

1A. Snatch Grip DL
Light day
275 x 6 @ RPE 6
275 x 6 @ RPE 6
275 x 6 @ RPE 6-6.5

1B. Band Pullaparts/rehab movements - numerous sets of 10

2A. Close Grip 2 Count Pause Bench
Moderate Day
215 x 5 @ RPE 8
225 x 5 @ RPE 8-8.5
225 x 4 @ RPE 8-8.5
225 x 4 @ RPE 8-8.5

2B. Band Pullthroughs --- 4 x 10
2C. Side Plank --- 10 x 10 count hold each side

3A. Bent over Rows
175 x 8
3 x 8 @ 180

3B. Pushups --- 20/15/15
3C. Front Plank --- 20 count x 4

Felt beat down and sluggish on this day. Basically deloaded on the deadlift. Benching went decent though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/29/16 at 7:56am
I'm pretty sure that I threw at some point between these two lifting days... but I didn't write it down... so who knows...

7/25/2016

1A. Close stance squat w/ olympic shoes
Light day
315 x 6 @ 7.5-8
340 x 6 @ 8
300 x 6 @ 7.5
300 x 6 @ 7.5-8

1B. Band Pullaparts/shoulder rehab movements --- many sets of 10

2A. Military Press --- 5 x 5 --- 65/75/85/95/105

2B. Side Plank ---10 x 10 count hold each side
2C. Barbell Good Mornings
95 x 8
115 x 8
135 x 8
145 x 8

3A. Bent Over Rows
175 x 8
185 x 8
190 x 8
195 x 8

3B. Lateral Raises --- 3 x 10
3C. Bird Dogs --- 4 x 10 count hold each

Working on my weaknesses on squat. I prefer to squat with a wider stance and flat shoes, so this makes me build up what I typically avoid.

First day back military pressing since I kind of tweaked my shoulder. All weights moved very easily and no pain. I'll continue to progress this heavier. 

On the GM's went nice and slow and focused on getting a good ROM. Still kept it reasonable, neutral lumbar spine and all that jazz, but these made me a little sore!


Edited by AndrewK51 - 7/30/16 at 7:08am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/02/16 at 5:08am
7/26/2016

1. WFH x 3 throws

WFD
1. Cast and drop x 5 (light)
2. One turn x 3 (Light)
3. HWFD x 3
4. LWFD x 8

Light Hammer
1. Walking winds
2. 10 wind drill x 2
3. McKim Drill 1 winds x 3
4. McKim Drill Full throw x 3
5. One wind x 3 ... Left shoulder had a decent amount of pain on final release. Wanted to get some full throws in, but played it safe and called it here.
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