TRAINING LOG: Dave Robinson
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Topic: TRAINING LOG: Dave Robinson
Posted By: robinson93
Subject: TRAINING LOG: Dave Robinson
Date Posted: 5/30/11 at 11:58am
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Alright I have decided to start one of these metal diaries. There has been no rime or reason to the way I have been lifting. Just to lift more in less time. I will now attempt to keep a log to progress good and bad.I start this log at 5' 11" and 263 lbs. And my lifting #s are Deadlift 585, Bench 365, push press 275, and squat 495. Squat is low, still a little nervous after tearing a patella tendon, but that's mostly mental the knee feels as strong as ever and has been a year+ since the surgery. Throwing #s are OS 35', HWFD 33, LWFD 60, HH 87, LH 103, sheaf 32, WOB 13.
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Replies:
Posted By: robinson93
Date Posted: 5/30/11 at 12:10pm
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Training Day= legs This is my weakest link and I am going to try to break up my workouts by body part. something I havent done in years. usually do a whole body workout everytime, but I think this has lead to over training. Here we go! Squat, done for speed on the concentric with purple bands. 185x8x2, 225x4x2, 245x4x2, 275x4x2, 395x4x2, 315x4x2, 335x4x2 275x4x2, 185x4x6. Dumbell snatches 90x6x2, 100x6x4 Dumbell curls 65x8x4 Upright rows, weight plus purple bands. 95x4x2, 115x4x2, 145x4x2, 165x4x2, 195x4x1 Accesorized with calf raises and leg curls. workout time just over an hour and not to sore. |
Posted By: KiltBill
Date Posted: 5/30/11 at 2:27pm
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Welcome and thanks for logging!
------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: robinson93
Date Posted: 6/01/11 at 12:47pm
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Did upper body today. A little sluggish after working out in 95 Degree weather all day. Flat Bench Done with weight plus 40 lbs of chain on the bar. was trying to move the bar with some speed, but felt very slow regardless. 185x6x3, 225x4x2, 275x4x2, 295x2x2, 315x1x4, 275x4x2, 225x4x2, 185x4x6. Push Press with fore fingers at first detent. 135x4x2, 155x4x2, 185x4x2, 225x4x2, 245x2x2, 275..miserable fail, 225x4x2. suberset with cable pull downs 130 up to 280 and back down. played with some hang snatches, still attempting to perform these they feel akward. knees get in the way and the mind wants to do something between a upright row and a clean. Iso rows 3 plates asidex10x2 both hands, 4px10x2, 5px8x2, high speed singles 5pxburnoutsx2 superset with machine incline press, weigh per side. 90x8x2, 115x8x2, 135x8x2, 160x8x2, 180x6x2 Shrugs 225x10x2, 315x10x2, 405x10x2, 465x5x1 super set with shoulder flys china buffet. 1platex1x2, 1pepsix1x2 not bad need to find a way to get faster. |
Posted By: robinson93
Date Posted: 6/07/11 at 5:32pm
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Friday 6/3/11 Threw some today only attempted stone, HWFD, and LWFD. Stone was bad, trying to lead with the hips and keep my head up. but this makes me feel like i am losing all my push at the end, feel all opened up. Heavy weight went well. trying to follow some new tips I am working on throwing comp speed in practice and trying to bring my legs into the throw. I tend to use my legs as a platform rather than a spring. most of the pull comes from the back. Light weight went well too, but i am finding that the more legs i add to the throw the slower i feel and weight travels less. been having issues keeping the weight above 60ft. still a work in progress. |
Posted By: robinson93
Date Posted: 6/07/11 at 5:38pm
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monday 6/5/11 just got back from tampa and not much time before work but i got some deads in. Deads no belt, just straps above 405. 225x4x2, 315x4x2, 405x4x2, 495x3x6, 515x1x2, 315x4x2 hammers 95x8x4 just for fun Front jump squats with purple bands 135x4x2,185x4x2 needed more time but that was it. |
Posted By: robinson93
Date Posted: 6/13/11 at 6:07am
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Back into the pit. Threw on Saturday at Blairsville, no Prs but hit all my happy numbers. Picked up the Juggernaut System and am going to give this a try. I don't usually organize my workouts,(that could be the problem) but I am going to give it a run. Wave one. Flat bench. 225x10, 225x10, 225x10 225x7+2+1, 225x6+2+1+1 superset w/ machine rows(accesory Training) 90 per arm x4 sets x15 reps incline press 185x10, 155x10, 155x10 155x10, 155x9.5+1clean and rack  superset with roman twists(barbell) 35x4x15 incline flys 60x10, 55x10, 55x10, 55x10, 55x10 superset with rack jumps. working on the slender calves. went to the house threw breamer stone and did hammer winds to finish. I admit i underestimated this section of the JTS. saw the numbers and took my bands to put on the bar. I was wrong this kicked my tail. i could barely breath. don't know if I should lower the weight or stay until I hit the required Numbers. I am still supposed to have energy left at this step for more reps. Anyways I like it and will be on it for awhile. |
Posted By: KiltBill
Date Posted: 6/13/11 at 1:55pm
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Good seeing you at Blairesville. Will be following your log, try and say funny things every once in a while to keep it interesting, not that Clan Dave could ever be boring. ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: robinson93
Date Posted: 6/16/11 at 1:07am
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6-14-2011 Legs Squat 60% x5x10 295x10, 295x10, 295x10, 295x10, 295x12. weighted abb pulls. Good Mornings 60%x5x10 135x10, 135x10, 135x10, 135x10, 135x12 superset with curls. 60'sx8, 60'sx8, 60'sx8, 65'sx8 leg curls 120x5x10 pull downs. 180x5x10
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Posted By: robinson93
Date Posted: 6/17/11 at 6:36am
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6-17-2011 shoulder day. Push Press. 60%x5x10 165x5setsx10reps suberset with Tbar rows 90x5x10-15 upright rows 135x5x10 superset withmachine dips 120x10, 170x10, 200x10, 200x10, 200x10 skull crushers 95x5x10 not a bad day. funny how light weight can make you feel like jell-o.
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Posted By: robinson93
Date Posted: 6/17/11 at 6:38am
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Bill, It was good to see you as well. don't get to hang out enough with you old guys always throwing on different days. dave |
Posted By: robinson93
Date Posted: 6/22/11 at 12:24pm
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6/19/2011 did a little throwing today. Warmed up with Sheaf. went to 28 wob standing, funny how 21 ft was hard. Then did som 56 wob and finished with breamer stone and pizza. |
Posted By: robinson93
Date Posted: 6/22/11 at 12:29pm
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6/20/2011 Deadlift day Still a little sore from yesterday but loaded up the Deads in the back yard. 365x5setsx10reps walking lunges 6x15 not much today, still setting up the back yard for a full workout. |
Posted By: robinson93
Date Posted: 6/22/11 at 12:40pm
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6/22/2011 Chest Flat Bench 185x5, 215x5, 235x10,10,12 walking lunges 4x15 chest supported rows 270x2x10, 320x2x10, 360x2x10 incline press. 155x5, 185x5, 195x10,10,5+5staggered barbell roman twists, 25x10, 25x10, 30x10, 30x10 dips, machine 230x4x9 delt flys, 150x2x10, 160x2x10 pec dec 160x4x10 silly stuff, decline sit-ups and stretching. |
Posted By: robinson93
Date Posted: 6/27/11 at 11:25am
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6/27/2011 Had a games on Saturday so this is me first work out since wednesday. Did not throw bad had an average day, did manage to pull a 33 ft sheaf. Legs today warmed up with walking lunges. Squat A10s 275x5, 315x5, 335x10,10,10 did not expect to hurt. good mornings 135x5, 145x5, 165x10,10,10 curls 60x10,10 65x8,8 Pull downs 160x10, 190x10, 220x10, 240x5 leg presses for speed 8px10,10,10,10 with calf raises each set. decline situps and stretching to cool down. |
Posted By: robinson93
Date Posted: 7/03/11 at 1:25pm
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6/29/11 push press 145x5, 165x3, 175x10x3 Forgot to upload after workout. CRS of what else i did |
Posted By: robinson93
Date Posted: 7/03/11 at 1:28pm
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7/1/11 Deads 325x5, 365x3, 395x10x3. Also did side bends and leg presses. |
Posted By: robinson93
Date Posted: 7/03/11 at 1:36pm
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actually trying to log the day I lift. 7/3/11 R10 Flat bench. 175x5, 195x3, 245x1, 265x10x2 t bar rows 2px10, 3px10, 4px10, 5px5x2 triset w/ skull crushers 135x10x2, 165x10x2 and w/ machine press wt per arm 90x10, 135x10x2, 145x9x2 dumbell roman twists 35xamapx3 machine dips 180x20x4 actually a fairly easy workout. |
Posted By: KiltBill
Date Posted: 7/03/11 at 2:05pm
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Congrats on the 33' sheaf! ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: robinson93
Date Posted: 7/07/11 at 1:10pm
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Thanks Bill. 7/5/11 Squats R10 255x5,295x3,355x1,375x10,315x10 pull downs 180x10x2, 230x10x2 leg presses 10px15x2, 12px15, 14px10, 16px10 curls 65x8x4 misc accessory work |
Posted By: robinson93
Date Posted: 7/07/11 at 1:18pm
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7/9/11 push press 135x5, 155x3, 185x1, 195x9 bent over rows 185x10x2, 205x10, 225x10 BTNP seated 135x10x2, 135x9x2 shrugs 315x20x3 shoulder flys 130x10x2, 160x10x2 did some stretching |
Posted By: robinson93
Date Posted: 7/15/11 at 5:03am
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7/12/2011 Deadlifts R10 295x5, 355x3, 405x1, 435x10,8, 405x10,8\ shrugs, 315x20,20, 325x15,15 One arm dumbell snatches, 95x10x3 leg curls, cable pull downs, abs, shoulder flys |
Posted By: robinson93
Date Posted: 7/28/11 at 6:43am
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7/27/2011 Back at it after about two weeks down for vacation and work travel. I had the chance to do some throwing while away but no lifting. Today I started the 8's phase. Bench 345x65% =224.25 225x8x5 incline bench 285x65% = 185.25 185x8x5 For both sets I had to drive the last few but never got stuck, actually not that hard. shrugs no straps 225x10x2, 275x10x2, 315x10 DB Curls 60x8, 65x8, 65x8, 65x8 Chest supported rows. t bar style 3px10x3, 3.5px10 dips 3 sets of 10 @ 260 calf machine and more shrugs(machine) for finnish. not bad, had to break the lazy feeling but still not bad.
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Posted By: robinson93
Date Posted: 7/30/11 at 1:58am
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7/28/11 Legs, Squats, 360x8x3, 360x4x4 I found these hard to do without warming up my back. Bye the tird set I felt mor comfortable under the wieght but the back was getting tired. it was haed to keep the back strait. I can last longer if I warm up better. revers hyper machine 2px10x3, 4px10x2, 4.5px10x2 leg presses 8px15, 10px15, 12px15, 14px10 upright rows 135x10x2, 155x10x2, 175x10 some accesory work , |
Posted By: robinson93
Date Posted: 8/02/11 at 2:02pm
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8/1/11 deads 380x8x6 GHR 2px15, 2px15, 4px10, 4px10, 4.5px10 db snatches 90x8x4 upright rows 135x10, 155x10, 155x10, 175x10 accesory work |
Posted By: robinson93
Date Posted: 8/02/11 at 2:19pm
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8/2/11 Shoulders Push press 180x8, 180x8, 180x8, 180x7, 175x4x2, 145x8, 135x9, 135x8 cable overheads + pull downs seated push press 60sx10x3 curls 60sx8x3 flat flys 60sx10x2 upright rows 135x10, 155x10x2 shrugs 315x20x2 375x15x2, 315x20 Felt like crap all workout, chest felt tight and was slugish. got in pool and swam laps to get my heart rate to sync. did get to see a new exercise, you pick up 20's and do forearm curls into the nearest mirror, but the trick is the grunting and flexing during the exercise. It was good i wasn't deadlifting as thats were this must be done. |
Posted By: robinson93
Date Posted: 8/04/11 at 1:55pm
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8/4/11 legs, still sluggish but pushed through. Front Squat these were more problematic to keep the wieght on my shoulder that to actually squat. I am trying to break myself of leaning into a squat. 135x3, 230x3, 260x3, 275x5, 260x7x3, 275x3, 295x3, 315x2 zerchers 225x6, 225x6, 275x5 275x5 GHR 2px20, 4px15x2 db snatches 95x8x4 played around trying to learn the hang snatch. having a hard time getting my hips to change the direction of the bar, still doing an exagerated upright row with a push was only playing with 135. finished off with the smith machine safety bars thingy 4plx10x2, 4pl+25sx9, 6plx9, 6pl+25sx8 superset with calf machine 8plxamapx4 took too long to complete this workout and need to get my form strait for the FS so i can get some weight on the bar.  |
Posted By: robinson93
Date Posted: 8/06/11 at 4:04pm
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8/5/11 Chest BP Int 8's 215x3, 230x3, 250x8,8,10, 275x3, 295x3 CG BP 185x8, 205x8, 225x8, 245x8,7 bent over rows 185x10, 205x10, 225x8, 245x8, 255x6, 275x6 incline flys 55x10, 75x10, 85x10 skull crushers 135x8,8,8 bumper bench (start 4'' off chest) 225x6, 245x3, 275x1, 295x1, 225x5,5,5,5,5, 245x5 hanging abs raises 3xamap did a few power cleans to learn form. 135x1,1,1 185x1,1, 205x1, 225x1, 245x1 |
Posted By: robinson93
Date Posted: 8/09/11 at 1:21am
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8/8/2011 Did a little throwing with the Irving Brothers last night. Learning quite abit about throwing stones. good practice. today was deadlifting day. was dragging but got a short workout in. side bends, walking lunges for warmup. deads 315x5, 350x3, 395x3, 425x8,8,8 power cleans 225x3,3, 245x2, 245x2 GHR 1.5x20, 1.5x20, 2px15, 2px15 thats it. |
Posted By: robinson93
Date Posted: 8/10/11 at 12:53am
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8/9/11 shoulders push press 135x10, 160x5, 178x3, 198x8,8,6,2, 225x3 superset w/ Lat pull down 2p(per arm)x10,10,10, 3px10,10,10 High speed push press 135xamapx3 upright rows 135x10, 155x10,10, 175x8 shrugs 225x10, 315x20,20, 365x10, 405x10, 455x10, 315x20 front raises 35db x10,10,10 calf raises 6pxamapx5 |
Posted By: robinson93
Date Posted: 8/11/11 at 2:02pm
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8/11/11 today was leg day. Squats 225x5, 250x5, 275x5, 315x5, 380x3, 412x3, 440x4, 440x3 bumper half squats 225x5, 315x5, 405x3, 455x3, 495x3, 545x3, 585x3, 635x2 front squats 225x5, 275x5, 315x3, 335x3, 355x3, 375x1 calf raises and sit ups good workout today, I had good energy and the knee felt decent. |
Posted By: robinson93
Date Posted: 8/13/11 at 2:43am
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8/11/2011 Chest Day Flat bench 185x10, 225x10, 255x8, 275x5, 285x4,3, 275x6, 255x6, 225x9 close grip flat 135x10, 155x10, 175x10, 195x10, 215x9 DB Curls 60x10, 65x9,8, bent over rows, 135x10, 225x10, 245x8,8,8 barbell curls 135x10, 155x10, 175x8,8 skull crushers, forearm to tight to finish these 135x5,5 incline press 135x10, 185x10,10 |
Posted By: robinson93
Date Posted: 8/17/11 at 3:26pm
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8/15/11 Deads 220x5, 295x5, 355x3, 410x2, 440x1, added belt and straps 470x10 walking lunges jump deads 225x8x5 some light snatches for form good mornings 135x8, 185x8, 185x8 machine pull downs abs |
Posted By: robinson93
Date Posted: 8/17/11 at 3:34pm
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8/16/11 push presses 135x5, 160x3, 185x2, 200x1, 215x8,6,4 225x3,3, 195x4, 185x7,6 shrugs 225x20, 225x20, 315x20,20, 405x15,10, 455x10 upright rows 135x10, 155x10,10,10 curls 60x8, 65x8, 70x8, 65x6 standing sdb press 60x10,10,10 machine work and abs |
Posted By: robinson93
Date Posted: 8/19/11 at 12:55am
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8/18/11 Leg Day Squats 135x5, 225x5, 315x5, 410x5,5,5,5,5,5, bumper half squats 410x5, 455x5, 495x4, 545x4, 585x3, 630,2, 670x1 farmers walk, with shrug cage 4p, 6p, 6p, 6.5p, 8p, 8.5p calf raises, cable pull downs, light overhead squats.
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Posted By: robinson93
Date Posted: 8/21/11 at 1:35pm
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8/19/2011 Chest flat bench 135x5, 225x5, 245+chainsx5,5,5,5,5,5, incline with chains 135x5, 185x5,5,5,5,5,5 curls DB 65x8, 70x8,8,8 did a bunch of accessory work to work the knot out of my arm. |
Posted By: robinson93
Date Posted: 8/21/11 at 1:40pm
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8/20,21/2011 Spent some time in the field with Mr.Irving and Mr. McCallum. Had a good time throwing, got schooled quite often but learned a lot. Thanks guys |
Posted By: robinson93
Date Posted: 8/24/11 at 2:05am
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8/23/11 deads 225x5,5, 315x5,5, 385x2, 425x2, 455x5,5,5,5 high speed deads 315x5,5,5, 225X5,5,5,5, pull ups and pull downs. side bends 80,80,80,85 1 Arm DB Snatches 95x5x4 messed with some olybar single arm rows.
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Posted By: robinson93
Date Posted: 8/26/11 at 6:01am
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8/24/2011 Shoulder Push press, 135x5,5, 165x2, 185x2, 200x5,5,5,5, 225x2 seated overhead press 185x5,5,5, 155x5,5,5, shrugs close grip.xamap 225, 225, 315, 315, 315 upright rows 135x9, 155x9,9,9 pull downs and accesory work |
Posted By: robinson93
Date Posted: 8/27/11 at 3:08am
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08/27/2011 legs 135x5,5, 285x5, 330x3, 415x2, 440x1, 465x3, 405x6,5,5, 315x6,6,6 DB curls 50x10, 65x8,8,7 cable lat, GHR , accessory work. |
Posted By: robinson93
Date Posted: 8/30/11 at 12:37am
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8/29/11
Chest Bench 135x10, 175x8, 205x3, 245x2, 260x1, 275x1, 295x6,5 speed bench 225x5,5,5, 185x5,5,5, 145x5,5,5 incline bench 185x5,5,5, 225x5,5,5 Tbars rows 90x8, 135x8, 180x8, 205x5\ krock rocs 150db+purple bandx8,8,8,8 DB Flys, 60x8,8,8 Acsessory work |
Posted By: robinson93
Date Posted: 9/06/11 at 2:37am
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8/31/2011 lower Deads 225x5,5 295x5, 350x3, 410x2, 440x1, 470x1, 500x7,6 accessory work |
Posted By: robinson93
Date Posted: 9/06/11 at 2:42am
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shoulders push press 135x5,5, 150x3, 170x2, 185x1, 196x1, 210x7, 225x6,5 accessory work, delayed entry forgot what i did else also threw alot lately to me misfortune. |
Posted By: robinson93
Date Posted: 9/07/11 at 4:31am
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9/6/11 Lower body Squat (done with doubled over purple bands) 45x5,5, 135x5,5 225x5,5 275x5x5, 315x4,4 275x5,5 225x5,5,5,5 jump lunges, 5 per each leg for speed 95,95,95,95 bumper bar squats from belly button hieght 225x,5,5 315x5,5 405x5 495x3, 585x2 one arm side pulls 80x5ps, 90x5ps, 5,5 calf raises
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Posted By: KiltBill
Date Posted: 9/07/11 at 5:16am
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Dave, what was the name of the thrower in Donalsonville Ga? What is a bumper bar squats from belly button hieght? Are you going to Stone Mountain? Bill Gray ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: robinson93
Date Posted: 9/13/11 at 5:59am
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Bill, His name is Dan Jessop, check out my facebook friends. Bumper squats are squats designed for eccentric explosion only. I set the squat rack safety bars or straps so the bar is level with my belly button. I get under it and drive up as fast as i can then slowly set it back down. I doo these for hip explosion and to overload my leg muscles. and yes i will be in Stone, You?
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Posted By: robinson93
Date Posted: 9/13/11 at 7:03am
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light workout today have Tulsa at the end of the week. Jump deads 135x5,5, 225x5,5, 275x5,5,5,5, 245x5,5 snatch, yeah my weight is light but im stupid and am still trying figure them out. they actually felt like snatches instead of accelerated upright rows. 135x5,5, 145x5,5, 155x3,3, 165x1,1 incline speed reps 185x8,8,8,8, 205x6,6,6,6, 155x6,6,6, 135x8,8 curls DB 65x8,8,8 Skulls, DB 35x10,10,10 L hammer and H hammer throws |
Posted By: KiltBill
Date Posted: 9/15/11 at 1:27pm
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Will be throwing Masters at Stone this year. Look forward to seeing
you. ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: Duncan McCallum
Date Posted: 9/23/11 at 5:42am
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Did you do your homework Dave? ------------- The man in the arena. |
Posted By: robinson93
Date Posted: 9/30/11 at 7:33am
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I never was any good at homework. Threw at Mcpherson on Saturday, only noticable pulls were 34" sheaf and a 14" Wob. Monday 9/26/11 Deads 225x5,5, 315x5,5, 405x5,5 495x5,5, 545x3,3 600x1 speed deads 315x5, 225x5,5,5,5, 245x5,5 did some back accesory work, then whent to the field for some 28 wfd practice. been having problems witht this event lately. the harder I pull the less distance I achieve. Cannot seem to add power to this event. |
Posted By: robinson93
Date Posted: 9/30/11 at 7:39am
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tuesday 9/27/11 Push presses 135x8,8, 145x8,8, 185x5,5 195x5,5 225x5,5 btn Presses 135xamapx5 whent back to the field for more 28 wfd work
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Posted By: robinson93
Date Posted: 9/30/11 at 7:46am
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wednesday a little field work today, mostly one spins and timming drills.
Thursday 9/29/11 Did some squats today 225x5,5, 275x5,5 315x5,5 405x5,5, 465x5 jump squats 315x5,5, 225x5,5,5,5 accesory work and done this is a week petween games just trying to feel some weight, no planned workouts.will get pack to them soon. |
Posted By: robinson93
Date Posted: 10/04/11 at 1:41am
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Little bit of everything day, 10/3/11 Deads 135x5,5, 225x5,5, 315x5,5, 405x5, straps+495x5,5,5,5 speed deads 315x5,5 225x5,5,5 Incline Bench 185x5,5 225x5,5, 245x5,5,5,5, 225x5,5 machine press 4px8,8,8, 6px8,8,8 DB Skulls 45sx8,8,8,8 Pull downs and sit ups. Ocala Friday!
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Posted By: robinson93
Date Posted: 10/22/11 at 3:23pm
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lets get back into it, Didn't post for a while had a game every weekend so i was only doing maint work. 1st day back. tuesday 10.18.11 deads 135x8, 225x8, 405x8,8,8,8,8 flat bench 225x8,8,8,8,8 cable pulldowns 180x8,8,8,8,8 speed toe presses w/calf raises 6px8,8,8,8,8 |
Posted By: robinson93
Date Posted: 10/22/11 at 3:30pm
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10.20.11 Upper body push presses 135x8, 185x8,8,8,8,8 machine rows, side grip, done for speed. 4px8,8 6px8,8,8 snatches 135x3,3, 155x3,3 160x3, 165x3, 170x3, 175x3, 180x3, 185x2, 190x1 curls db 60x8,8,8,8
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Posted By: robinson93
Date Posted: 10/22/11 at 3:43pm
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10.22.11 front squats 135x8, 205x8,8,8,8,8 incline presses 205x8,8,8,8,8, 225x8,8 machine squats/jumps 2p,8 3px8, 4px8.8 assessory work
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Posted By: robinson93
Date Posted: 11/01/11 at 4:11pm
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havent been logging. lets start this again.
push presses 135x8, 185x8,8,8,8,8 cable pulldowns 160x10, 180x10, 200x10,10 210x10,10 snatch 135x3, 155x3,3,3,3,3 situps 80 short on time put still felt good. |
Posted By: KiltBill
Date Posted: 11/01/11 at 9:39pm
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Have you tried the wrestling gym yet? ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: robinson93
Date Posted: 11/03/11 at 12:12pm
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been there twice, door locked both times need to stop there again, mabye call first. deads 225x8,8 315x3,3, 405x3, 495x3, 555x3, 605x1, 465x5,5,5,5,5 bench 245x8,8,8,8,8 45lb plate curls and cable crunches
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Posted By: mthompson33
Date Posted: 11/04/11 at 7:27am
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Nice work!
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: robinson93
Date Posted: 11/15/11 at 11:09am
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thanks Matt. Monday nov 14, legs Squats, 135x8,8, 225x5,5 365x8,8,8,8,8 pull downs, 210x8,8,8,8,8 strick form good mornings 145x8,8,8,8 decline sit-ups 20,20,20,20 |
Posted By: robinson93
Date Posted: 11/15/11 at 11:13am
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11-15-11 chest. Flat bench 225x10, 265x8,8,8,6,1,1 255x6,1,1 incline bench 185x8, 195x8,8,8,8,8 curls 65x8,8 60x8,8 dumbell rows 150x8,8,8,8 upright rows 135x8, 155x8,8,8,8 abs and accessory work and played around with hang clean form |
Posted By: robinson93
Date Posted: 11/18/11 at 9:49am
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11/17/11 deads 225x5,5 405x8,8,8,8,8 speed deads 245x5,5,5,5,5 decline situps 4x20 toe presses 6px8,8,8,8,8 |
Posted By: robinson93
Date Posted: 11/18/11 at 9:54am
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11/18/11 push presses 135x5,5 175x8,8,8,8,8 ez bar curls barx15, 95x9,9 115x9,9 135x9,9 155x9,9 btn presses 145x8,8,8,8,8, hammer curls 80x7,7,7,7 shoulder flys 120x10,10,10,10,10, accesory work |
Posted By: robinson93
Date Posted: 11/21/11 at 10:34pm
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No Juice today this felt way to heavy.
Squats 135x5, 225x5,5 335x3, 375x3 405x8,8,8 front squat 225x5,5,5,5,5 decline situps 20x4 pull downs cable 220X8,8,8,8,8 Sunday ran a mile and a half (sort of) walked alot, trying to kill some gut. threw some hammer and HWFD. |
Posted By: robinson93
Date Posted: 11/22/11 at 10:47pm
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11.23.11 chest flat bench 225x3,3 235x3 255x8,8,8,6 CG Bench 135x10, 185x10, 205x10, 215x8,8 DB Curls 65x8,8,8,8 chest supported rows 90x10, 115x10, 135x8,8,8 160x8 cable flys 50x10, 70x10, 80x10, 90x10, 80x10 tri press downs 80x10,10,10, 90x10 100x10
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Posted By: robinson93
Date Posted: 11/26/11 at 10:40pm
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11-24-11 just some backyard work today. while waiting on the turkey I did some deads and wob throws. Deads 200x8,8 360x8, 380x8 426x8,8,8 56 wob set the bar at 13' and attempted to make it three times in a row probably threw it 20 or so time made over half of them but never got three in a row.
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Posted By: robinson93
Date Posted: 11/26/11 at 10:45pm
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11/26/11 shoulder day Push presses 135x8,8 155x8 175x8, 195x8,8,8 215x3 235x3 right shoulder giving fits, did a bunch of accesory work to loosen it up then btn presses 135x8, 155x8,8 165x8,8,8 calf raises, delt flys, sword pulls and abb pulldowns upright rows 135x8, 155x8,8,8 really want a log. |
Posted By: robinson93
Date Posted: 11/30/11 at 7:11am
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28nov11 squats, 135x8,8 245x5, 315x5, 365x4, 385x2, 425x8,8,8, 445x4 front squats, 135x8, 225x5,5 275x5,5 315x3 calf raises accessory work.
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Posted By: robinson93
Date Posted: 11/30/11 at 7:23am
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28nov11 chest. bench press w/ #40 chains 185x8, 205x8, 225x5, 245x3, 275x4, 275(no chains)x8,7,5 3" foam bench 185x8,8,8,8 bent over rows 135x9, 185x9,9, 205x9, 225x8, 235x8 decline sit ups 20x100 shrugs 225x15, 315x15, 335x15,15 accessory work |
Posted By: robinson93
Date Posted: 12/12/11 at 6:25am
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12 Dec 2011 Ok, have been training in the yard lately and not posting, just letting the CNS calm down and working on some throwing form. I have been struggling with the heavy lifts since i left OKC. I have a mental problem with going heavy on a half rack. There is not a full squat rack to be found in Atlanta, I have built enough weight up at the house to almost start training there. So done with the gyms. I have found fun in setting my sheaf towers at 13 ft and using a bowling ball practice my stone release. trying to force myself to watch my release hand and keep my chest up. plus the hill behind the tower nicely returns the ball for me. Today I feel good so I am starting a new program i have been working on. I have been doing the Juggernaut system but struggle to not add to the work out and also have problems getting under heavy lifts only after a few reps, even adding cardio warm up i struggle with medium heavy lifts. so I am going to take from the plan what works for me and add atwist to see where it ends up. My plan will start with three weeks at ten rep set never going over 65% of one rep maxes. Today shoulder and some back Warmed up with Decline situps 4(20), sword pulls 2x10x25s, 2x10x30s, assisted pull ups 5x10 (-100lbs) I know im a sissy here but i hope to pull these numbers with my BW by summer. Push press. bar 2x10, 95 2x10, 135 3x10, 155 2x10, 180 1x10 good finish. curls for fun 45s 4x10single arm succesions 3in foam bench press(rolled up towel) 225 5x10, finished strong need to go up a few pounds bent over rows 135 3x10, 155 2x10, 175 1x10 another strong finish workout felt good muscles are pretty tender for this weight and CNS is under control. mabye that good |
Posted By: C. Smith
Date Posted: 12/12/11 at 6:34am
wat Quest/NGBB/Coffee's...and there is probably several others but that's off the top of my head from Ohio. ------------- |
robinson93 wrote:Posted By: robinson93
Date Posted: 12/13/11 at 11:49am
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I have heard of this coffees, I will look into these others. Live on the south side so i have been looking between home and work. Thanks Craig tonight was squat night (10s and below 65%) workout felt good. joints and spine felt better with this and muscles took more of the beating. tried to ad as much explosion as i could with no dip at the bottom. trying to get the legs to fire hard before i get to parallel. Warm up walking lunges and ab pulldowns. Squats, was able to keep my breathing in check on this. bonus for me. barx10x2, 135x10x3 225x10x2, 315x10x2, 355x10. 355 was more of a power squat, was able to move with speed up but had to catch it slower. need to stay at this weight mabye add two set of five at the end. reverse machine lunges, fast concentric. 90x10x2, 110x10x2 roman db twists 30xamapx3, 40xamap accessory calf raises, leg curls and the good morning machine thing for stretch. |
Posted By: robinson93
Date Posted: 12/19/11 at 12:37am
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12/14/11 chest warm up with abbs and sword pulls. flat bench 90x10x2, 135x10x3, 185x10x2, 205x10x2, 225x10x2, 245x6+fail+1+1+1+1 chest supported back rows, single arm for speed 90x10x2, 135x10x2, 145x10x2 pull ups, assisted bw-90 10,10,10,10,10 accessory work |
Posted By: robinson93
Date Posted: 12/19/11 at 1:13am
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12,17.11 Day of throwing, Nothing extrodinary, just trowing, numbers were down but consistant. trying to force good numbers to no avail. Just applying force at the wrong time and wearing myself out. |
Posted By: robinson93
Date Posted: 12/20/11 at 1:48pm
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12.19.2011 shoulder day Push press, barx10x2, 90x10x2, 135x10x2, 185x10x2, 205x10x2, 225x10x2, 245x9 fail reverse row machine 90x10x4, 115x10x2 just to loosen the back, got a twinge, still sore from throwing i guess decline sit ups. 20x4 pull ups(-100)lbs 10x5 accessory work. |
Posted By: robinson93
Date Posted: 12/20/11 at 1:59pm
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12.20.2011 got a squat rack for the house so i was trying it out to see what to modify. need to gusset it and add places to hang bands but overall a good rack. squats barx10x2, 135x10x2, 223x10x2, 310x10x2, 376x10 at 376 put on the purple bands from the top. new exercise for me. made the weight weightless at the bottom but i could feel it come on as i drove up. good feel after the squats. i would hate to have one of those bands break at the bottom. 10x4 played around with some pull ups and front squats then threw breamer stone for about an hour. |
Posted By: robinson93
Date Posted: 12/25/11 at 5:07am
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12.22.2011 |
Posted By: robinson93
Date Posted: 12/25/11 at 5:07am
Posted By: KiltBill
Date Posted: 12/25/11 at 8:59am
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Wow, Dave went sleighing on Christmas! Best Christmas wishes to you and yours Brother! ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: robinson93
Date Posted: 12/27/11 at 12:27pm
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12-26-2011 short on time and first time in the garage had a rough time with the push presses. need to work on the form. If i keep my hands close my body stays strait and I can handle a decent amount. If i move out a little my form and weight drops off. push press barx10x2, 110x10x2, 132x10x2, 198x9,8,7, bad form 155x10x3 Shrugs 222x15x2, 310x15x2 |
Posted By: robinson93
Date Posted: 12/27/11 at 12:30pm
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12.27.2011 Squats Barx10x2, 134x10x2, 222x10x2, 310x10x2, 376x10 Reverse band squats 376x10x4 upright rows, curls and shoulder flex work. not a bad day, should make the lower back feel better. |
Posted By: butterbean
Date Posted: 12/28/11 at 5:58am
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I gotta a lilt bit to go before I catch ya in lifting...I'm looking at These "good mornings" &"push/press" on youtube..may start Putting them in my workouts....prd in deads 300x1...but I got it Loving it Cya in a few weeks...or maybe before, a lil throwing perhaps? Bean ------------- CLAN DAVE FOREVER! |
Posted By: robinson93
Date Posted: 12/29/11 at 12:25pm
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Great Dead Bean. 12.29.2011, Chest. barx10x2, 135x10x2, 185x10x2, 225x10x2, 245x10x2 3" foam bench 285x5x5 ez bar curls, just did these to loosen the forearm barx10x2, 85x10x2, 105x10x2, 125x10x2 Accessory work, Threw some hammer next started with the 16 did a bunch of warm up winds then. got to around 100ft average;. the left lower abb started feeling stressed again "Whine" only threw a few heavy hammers because of this averaged about mid 80s. got into some stone then. did mostly breamer style with my 18lb stone. felt good but was not getting good pull. put a hole in the ground at 32" |
Posted By: robinson93
Date Posted: 1/02/12 at 3:38am
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12.30.2011 deads 170x10x2, 236x10x2, 260x10x2, 326x10x2,348x10x2, 414x10 dead felt good so I tried some cleans from the floor. they felt good weight came off the floor with ease. 170x5x2, 198x5x3, 205x5 finished with some prowler. side pulls up, push downx2 per side, reverse pulls up, push downx2 that reverse sucks. |
Posted By: robinson93
Date Posted: 1/02/12 at 3:44am
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1.1.2012 did a little throwing. trying to work on the wfd timing. 56 wfd, bunch of one spins best of 26. then some two spins averaged 30 -32 ft. that's good for my weight. was pulling 28 ft last year at his time, at best. 28 wfd worked on hip drive here. averaged about 58'. 18lb open , did a bunch of breamer then started working spins. best of 35' averaged 33'. trying to learn to pull the stone, brain hurts from that. |
Posted By: robinson93
Date Posted: 1/02/12 at 5:24am
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1.2.2012 shoulders (rough) Push press barx10x2, 132x10x2, 154x10x2, 170x10x2, 198x6+4 upright rows 132x10x4 seated btn reverse purple band burnouts with 165 on the bar (5 sets) bent over rows 132x10, 198x10x3 standing btn press 110x10x3 pull ups |
Posted By: butterbean
Date Posted: 1/02/12 at 3:17pm
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clan dave approved...
i need to get a crawler...where did ye purchase yours??
bean
i mean i could weld a contrtaption to my car and push/pull it  ------------- CLAN DAVE FOREVER! |
Posted By: robinson93
Date Posted: 1/04/12 at 6:41am
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Its a homemade, just got out the welder and it was born.
1.3.2012
Squats.
barx10x2, 134x10x2, 222x10x2, 310x10x2, 376x10
Watched my video after, need to get deeper caught myself shorting my depth for speed and that was causing me to lean into the squat.
Squats, With purple bands, 10x4
did some front squats for form light and low.
132x10x2, 154x10x2
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Posted By: robinson93
Date Posted: 1/04/12 at 6:45am
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1.4.2012
Did a little throwing today for active rest day
just some 56wfd, 28wfd and hammer winds. little stiff and slow.
nothing noteworthy just some throwing.
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Posted By: robinson93
Date Posted: 1/05/12 at 6:36am
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1.5.2012
Chest day today.
flat bench
barx10x2, 135x10x2, 185x10x2, 225x10x2, 245x10x2
ez bar curls.
85x10x2, 105x10x2, 125x10x2, 145x10x2
push press
135x10x2, 185x5, 225x4, 245x3, 265x1
pull ups
bw-95lbs
10x5
viking press (repurposed silly squat rack thing)
2platesx10x2, 4plx10x2, 4pl+50 x10x2, 6platesx10
accessory work.
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Posted By: robinson93
Date Posted: 1/16/12 at 10:10am
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1.6.12 Deads 170x10x2, 236x10x2, 260x10x2, 326x10x2, 414x10x2 Prowler(90) six strait pushes, and 4 reverse pulls. |
Posted By: robinson93
Date Posted: 1/16/12 at 10:24am
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1.15.2012 First game of the year, Central Florida HG. Had a lot of rest half due to lifting schedule change and half to a sickness but turned around well and felt good for the Game. I had a less than stellar stone at a little over 36 ft . Used a breamer because i suck at the spin. 56wfd I pulled around 33' and 28 was around 63f. hammer was first event today, only got a 83ft pull. Sheaf was unpredictable ended with 30' then tried 33 but failed. Ugly 12:00 on caber then 13 on wob. have some things to work on but that gave me a 2nd overall finish behind Kevin. Let the fun begin. |
Posted By: C. Smith
Date Posted: 1/16/12 at 11:38am
 ------------- |
Posted By: robinson93
Date Posted: 1/17/12 at 11:50pm
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1.17.2012 First workout post game.
Squats, set the sides lower and put bungee cords on the next one up to let me know i was getting low enough.
Barx10x2, 134x8x2, 222x8x2, 310x8x2, 360x8x2
front squats,
222x8x2, 234x8x3
prowler
45lbs, 4fowards and 4reverses. The lighter wieght allowed me to move faster, but my legs were feeling useless at the end. plus pushing the prowler at night is fun. sparks everywhere.
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Posted By: butterbean
Date Posted: 1/19/12 at 3:08am
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awesome ------------- CLAN DAVE FOREVER! |
Posted By: robinson93
Date Posted: 1/20/12 at 8:27am
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1.18.2012 Threw Heavy hammer tonight. started throwing a 80% was stiff from squats yesterday. I started opening up my hip on release, do not remember doing this before but it felt natural. I pulled an average of 84' once warmed up with no effort. Tried to force it out over 90' but the opposite happened. going to try to stretch out my orbit and add a little more speed at the top. we will see. need to work on it. |
Posted By: robinson93
Date Posted: 1/20/12 at 8:34am
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1.19.2012 chest. barx10x2, 135x8x2, 185x8x2, 225x8x2, 275x8,6,2 pull ups(-80) 10x5 curls, ez bar barx10x2, 85x10x2, 105x10x2, 125x10x2, 145x8x2 push press, 135x5x2, 185x5x2, 205x5x2, 225x5, 245x3 machine chest supported rows 180x10x2, 270x10x2, 320x10x2 accessory work, and sauna |
Posted By: robinson93
Date Posted: 1/20/12 at 8:39am
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1.19.2012 pulled out my 16lb sheaf and played the game of threes. got stuck around 32' legs where out of time so i never made 32' enough times in a row to increase. overall not a bad day. |
Posted By: robinson93
Date Posted: 1/20/12 at 9:03am
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1.20.2012 About 45 degrees out so i started with a good paced walk around the block to warm up. deads 165x10x2, 260x8x2, 348x8x2, 436x8x2, 502x4x2 cleans 170x5x2, 192x5x2, 231x5x2 jump deads 231x8x5 cg shrugs 200x10x2, 290x10x2, 380x10x2 Skyrim 4hrs |