TRAINING LOG: WWD
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11830
Printed Date: 3/26/26 at 3:47pm
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Topic: TRAINING LOG: WWD
Posted By: W.W.D
Subject: TRAINING LOG: WWD
Date Posted: 3/07/11 at 1:50pm
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I am now on the road to Thanksgiving Points games, Juggernaut style. I
circled this one this year and the goal is to win my class. Probably still gonna be a B (not yet determined) for this game. Tonights workout went as follows: 5X10 squats 265 lbs. 3X10 Romanian Deads 235 lbs. 3X12 45 degree back extensions 3X10 weighted decline situps Got this workout from Chad Smith's Juggernaut Systems. This man may be a genius. ------------- Ryan Durrant |
Replies:
Posted By: Joel Sim
Date Posted: 3/08/11 at 5:07am
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Atta Boy Are you still losing weight? ------------- |
Posted By: W.W.D
Date Posted: 3/08/11 at 1:52pm
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I have decided not to pursue the weight loss. My weight is staying close to
the same around 300 lbs now. However, I am loosing inches in the waist down a couple pant sizes, so I figure I am doing something right. Todays workout: 5X10 Bench 160 lbs 5X12 supported rows 45 lbs plate each hand 3X5 Dips 3X30 Band pull aparts 3X30 second planks I have never been a good bencher. I hope this workout will improve that. The band pull aparts much harder than expected. To conclude 300 lbs men are not made for dipping. Unless we are dipping fries. ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 3/10/11 at 2:07pm
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Todays workout:
4X10 Deadlift 295 lbs. 1X5 Deadlift 295 lbs.(Very disappointed this was suppose to be my fifth set of 10) 3X5 80 lbs front squats(This was too light) 3X5 modified pullups 1X7, 2X3 Dips 3X15 side bends 50 lbs Kbell This workout was tough. I was pretty much out of gas after the deadlifts. Thanks to Willy for pushing me. ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 3/14/11 at 2:33pm
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Saturdays workout:
Overhead press: 5X10 125 lbs. Croc Rows: 3XAs many as possible with a 120 lbs dumbell ranged from 6 to 11 reps Dips: 3X5 Ab wheel: 3X10 Todays workout: Squats: 1X5 225 lbs, 1X5 275 lbs, 3X8 295lbs Romanian Dealift: 1X12 185, 1X12 205, 1X15 225 Weighted decline sit ups: 3X16 45 degree back extensions: 2X12 Weighted decline sit ups: 2X16 ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 3/15/11 at 1:56pm
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Todays Workout:
Bench: 1X5 135, 1X5 165, 3X8 175 Supported Rows: 5X15 30 lbs dumbells Dips: 1X10, 2X7 Band Pullaparts: 3X30 Planks: 3X30 second This workout seemed a little easier than last weeks. Mobility work the rest of the week, maybe a deadlift workout on Thursday, games on Saturday. ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 4/04/11 at 7:58am
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Last week and half has been heavy workouts to measure gains for the last
month. Here is is how it shook out: Squat day: Back squat: 5X202, 3X245, 1X285, 19X305 Romainian Deads: 3X10X225 Decline situps: 2X15 45 degree back raises:2X15 Weighted situps: 2X15 Bench day: Bench Press: 5X120, 3X145, 1X170, 25X185 One arm bent over rows: 3X8 each arm with 120 lbs Dips:4X8 Band pull aparts: 3X30 Plank: 3X45 seconds Deadlifts day: Deadlift: 5X225, 3X270, 1X315, 14X345 Front squat: 2X5X135, 5X225 Walking Lunges: 3X12 each leg Side Bends: 3X15 Military press day: Military press: 5X95, 3X110, 1X130, 15X140 Chin ups 3X5 Dips: 3X5 Ab Wheel: 3X15 Saw lots of gains this first month. I am on a deload week now and will begin the next wave next week. Throws are going up to goal for this weeks games is 13' WOB and 60' LWD ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 4/10/11 at 5:04am
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First day second wave:
Squats: 5X8, 320 lbs. Romanian Deads: 3X12, 265 lbs. Decline weighted situps: 3X15, 25 lbs plate 45 degree back extensions: 3X15 Decline Weighted situps: 2X12, 45 lbs plate Feels good to go heavy again ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 4/11/11 at 5:36am
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Monday April 11,
Bench: 5X8, 185 Band rows: 3X15 Dips: 3X10 Band pull aparts: 3X30 Planks: 3X1minute Mobility and throwing tomorrow. ------------- Ryan Durrant |
Posted By: W.W.D
Date Posted: 6/17/11 at 2:28pm
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Thanksgiving Point games were awesome. Had a great time.
After getting my butt handed to me, I decided to add a lot more throwing to my training. Below is some video of this last weeks WFD and Hammer throws, including my first ever throw in spikes. Any feedback would be much appreciated. http://www.youtube.com/watch?v=N8joY5lu4Qo Week in review: Monday OH Press 3X10 135 Bodyweight rows 3X10 Assisted Pullups 3X5 (Grey Band) Dips 3X8 Tuesday LWFD, Hammer Wednesday Goat belly swings 3X15. Holy crap I have hamstrings. Who knew? Snatch grip deads 3X10 225 Push ups 10,9,8,7,6,5,4,3,2,1 WOB 10 each hand with 60 lb kbell ab wheel 15 reps Thursday 1 mile run stones Friday 1 mile run Hammer ------------- Ryan Durrant |