TRAINING LOG: Andrew Akins
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Topic: TRAINING LOG: Andrew Akins
Posted By: Andrew Akins
Subject: TRAINING LOG: Andrew Akins
Date Posted: 9/30/11 at 10:34am
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Ok, so here goes. After two years competing (9 games total) I find myself wanting to push myself farther. Ive never lifted weights on a regular basis, and usually stayed in at least mediocre shape. Without my bicycle Im afraid of the condition I would be in. However, the better I do in the games, the more I want to lift regularly and the more motivated I become to do it. I have found that the camaraderie on the field has been my greatest motivator. I am now biking to work almost every day (20 miles round trip) and throwing at least once a week for practice. Came across a home gym and try to use it often. Beginning next week I plan to lift at least 3 times a week. To keep myself honest I decided to start a training log (the feedback on this forum is great, although brutal at times. I like that!). 45 y.o. - 62 - 265# First comp Breamer 23 9.25 OS 30 3.5 LWD 34 5 HWD (42#) 20 11 WOB (42) 12 LH 81 7.5 couldnt turn the caber Current PRs Breamer 24 7 OS 33 11 LWD 45 2.25 HWD (56#) 23 5 WOB (56#) 10 (this has gone nowhere for me! LH 84 7.25 (my throws kinda sucked for a while, but theyre coming back) HH 63 4 Sheaf 18 Caber a few 12:00 throws, but Im still inconsistent Next year I am planning on doing more games in the area. My primary goal is to improve EVERY time in something and have fun doing it.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
)Replies:
Posted By: Andrew Akins
Date Posted: 10/03/11 at 2:29am
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10/1/11 Had to work on Saturday (first day of the fiscal year) so I took a longer route to work just to ride the newly paved road with no traffic. Great ride! 12 miles @ 19.4mph. Wasn't gonna make home at all today so did these at lunch. push ups 3x15 3x10 lunges (weighted - dont know the weight-picked up parts at work) 3x20 Biked across town to meet the wife 5 miles @ 17mph (really ugly hill at the start of the ride) |
Posted By: Andrew Akins
Date Posted: 10/03/11 at 2:35am
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10/2/11 12" stair steps 10 x 1:20 intervals squats 3x10x70 db rows 3x10x25 3x10x42 pull down 3x15x50 Wanted to keep going but had to quit early to take my daughter back to college.
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Posted By: Andrew Akins
Date Posted: 10/05/11 at 4:50am
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10/3/11 Morning ride sucked. RAIN. 9.2 miles. Don't know the speed but it felt slow. Monday mostly sucked. WORK
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Posted By: Andrew Akins
Date Posted: 10/05/11 at 5:00am
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10/4/11 Morning ride. Took a shorter but harder route to work. More uphill sections. Don't know the distance or speed but it felt good. Kept strong pace on the long uphill. Evening Jump Rope 8x1 min. Overhead Press 40x5 45x5 55x5 60x5 70x5 80x10 chin up 3x10 bench dips 4x10 Threw Braemer, open, LWD and HWD x3 real easy throws. Didn't pay attention to distance except for consistancy. worked on form. Need to find a place to throw hammer! Have read about foam rolls. Want to know more. Went in and watched the Seattle Sounders win their 3rd straight US Open Cup!
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Posted By: Andrew Akins
Date Posted: 10/07/11 at 3:30am
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10/5/11 9.5 miles in the rain. Felt slow because it was. Couldn't throw in the evening. Rain.
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Posted By: Andrew Akins
Date Posted: 10/07/11 at 3:43am
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10/7/11 Morning ride. Don't know how far or how fast, didn't pay attention. Played music and focused on that. Felt good this morning even with the misting rain. I'm starting to care less and less about how far and how fast. I focus too much on it and don't enjoy the ride as much. I enjoy riding, especially in the morning. Evening deadlift 5x75, 5x90, 3x110, 5x115, 5x135, 9x150 GHR x 25, never done these. kicked my ass leg raises x 40 ab roller x 30 lat pulldown 90 3x10 10/7/11 Ride this morning was good. No clock. More misting rain but it kept me cool. Felt like a fast ride.
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Posted By: Andrew Akins
Date Posted: 10/08/11 at 1:48am
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10/7/11
Easy 5 mile ride after work. Did some easy work after. Jump rope, box steps db rows 20 3x5 Leg lifts 50 5x10 Curls 30 4x10 WOB 42# 15 throws Caber 8 throws. Still having timing problems. 5 too late,1 felt too early. Only turned it twice. 11:00, and 12:00. I don't have problems with the pick and not too many problems with the run. The toss however is a different story. 
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Posted By: Andrew Akins
Date Posted: 10/08/11 at 11:38am
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10/8/11
10 minutes jump rope 12 inch box steps 24 inch box steps bench press 5 x 40 5 x 45 5 x 55 5 x 60 5 x 70 7 x 80 lat pulldowns 100 4 * 10 push ups 5 * 10 Off to the in-laws to eat pulled 
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Posted By: Andrew Akins
Date Posted: 10/10/11 at 1:54pm
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10/10/11
jump rope 100 50 each leg 12 inch box steps times 65 burpees 30 squats 5 x 55 5 x 70 5 x 85 5 x 90 5 x 105 6 x 115 sit ups 30 1 leg squat 30 ab roller 15 the squats were difficult without a squat rack, I have to try to find some plans to build 1 . had trouble with knee pain on the 1 leg squats. I tend to have more knee pain on wet cold days. I also find posting on my cell phone is a pain in the ass. |
Posted By: Andrew Akins
Date Posted: 10/13/11 at 5:45am
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10/11/11 Morning ride felt really fast. Started raining hard at the end. evening jump rope 1 legx 50 each leg 110 x both 12" step x 65 burpees x 35 Military Press 5x40, 5x45, 3x60, 3x65, 3x75, 10x85 lat pulldown 100x3x15 had to quit early, needed to run errands in town. 10/12/11 Another fast ride, legs felt strong, sprinted up all the big hills.
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Posted By: Andrew Akins
Date Posted: 10/14/11 at 2:13am
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10/13/11 No morning ride jump rope 1 leg x 50 each leg 120 x both 12" step x 68 burpees x 35 Deadlift 5x75, 5x90, 3x110, 3x130, 3x145, 10x165 Hanging leg raises 5x10 DB Rows 20 5x10
10/14/11 Legs felt fatigued on the bike this morning, they weren't sore just tired. Found myself shifting down earlier and going to lower gears on the inclines. I kept a fast cadence so I still made it in less than average time. |
Posted By: Andrew Akins
Date Posted: 10/16/11 at 1:06am
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10/14/11
Took the bus part way home then had a fast 5 miles. Threw OS x 5 HWD x 5 LWD x 12 My throws were consistent and just below my PRs. |
Posted By: Andrew Akins
Date Posted: 10/16/11 at 1:42am
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10 / 15 / 11
jump rope 1 leg x 50 2 leg x 110 12 inch step x 40 24 inch x 20 burpees x 25 bench press 5 x 40 5 x 45 3 x 55 3 x 65 3 x 75 8 x 85 push ups 2 x 10 2 x 15 lat pulldown 105 x 4 x 10 |
Posted By: Andrew Akins
Date Posted: 10/18/11 at 7:01am
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10/17/11 I did not have any energy this morning riding to work. Blah. Decided to take the bus and ride the bike part way home, about a 5 mile ride. Legs felt better. but still not much energy. Used that as part of my warmup. Jump rope 2 leg x 90, 1 leg x 40 ea 12" steps x 40 24" steps x 20 Burpees x15 Squats 5x60, 5x70, 3x85, 3x100, 3x115, 7x130 situps 1x15, 3x10 ab roller x15 Hurried through the workout not spending much time in between sets because 1) I didn't want to do it but knew that I needed to, and 2) my daughter wanted to go throw. So while I worked out, she warmed up. I did 3 easy throws on LWD and OS. Mostly just shagged her throws. I definitely felt better after the workout. She got some good throws on LWD and OS. She has been struggling with the caber so I made a small practice one. Her pick has gotten way better and she is now turning 3 out of 4 throws. I'll have to make another caber for her soon.
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Posted By: Andrew Akins
Date Posted: 10/20/11 at 2:58am
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10/18/11 Easy bike to work, around 9.5 miles. Pushed hard for 5 miles to meet my wife in town. 10/19/11 Morning Bike ride felt better this morning. Temperature was up a little as well. My knees take a lot longer to loosen up in the cold. Evening. Fast 5 mile ride jump roe 2 leg x 60, 1 leg x 30 ea. 12" steps x 45 Military Press 5x40, 5x45, 3x55, 5x70, 3x80, 11x90 Lat pulldowns 4x10x70, 2x10x115, 2x5x120 curl bar 4x5x60, 1x10x60
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Posted By: Andrew Akins
Date Posted: 10/21/11 at 3:18am
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10/20/11 24" step x 20, 12" step x65 burpees x 35 Jump rope 2 leg x 80 I fairly sure the 1 leg jump rope are killing my knees, so none today. deadlift 5x75, 5x90, 3x110, 5x135, 3x155, 10x175 GHR 2x10 leg raise 2x10 hanging leg raise 2x10
10/21/11 BIG difference on my bike ride this morning. Knees loosened up earlier, stayed in higher gears and didn't lose power on the hills. I'll try adding in 1 leg jumprope at a much lower rep in a few days. |
Posted By: Andrew Akins
Date Posted: 10/23/11 at 1:07am
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10/21/11
Tough afternoon, 5 miles into the wind. Short break. 1 mile, more wind. An hour later 5 more miles, wind finally died. Legs were jello by the end of the day. 10 / 22 / 11 normal warm up bench press 5 x 40 5 x 45, 3 x 55, 5 x 70, 3 x 80, 7 x 90 pushups x 35 lat pulldown 10 x 60, 10 x 80, 10 x 100, 10 x 110, 8 x 120 face pull down 10 x 70, 10 x 80, 10 x 90, 8 x 100 tricep pushdowns 10 x 40, 10 x 50, 5 x 70 |
Posted By: Andrew Akins
Date Posted: 10/25/11 at 3:40am
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10/24/11 Good bike ride. Legs felt good but nothing spectacular. evening normal warmup +pushups front squats 60x5, 70x5, 85x3, 105x5, 120x3, 135x11 situps 5x10 26lb wieghted lunges x30 good mornings 40x5x5 vertical jump 4x5 ab roller x10 10/25/11 The bike ride this morning would have been great if it weren't for the cold fog and temperature (around 36*). Could not get warmed up completely, even on the biggest hills. This kept me from going all out. I'll have to add a layer tomorrow and find my wind blocker gloves.
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Posted By: Andrew Akins
Date Posted: 10/26/11 at 3:35am
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10/25/11 Easy ride to town (5 miles) after work to meet the wife. Sheaf - Took about 20 throws for consistancy. This was much better than normal. Decided to switch sides just to see how it felt. with 5 throws the height was good, maybe a foot less, but they were all over the yard. Braemer - 15 throws. Concentrated on technique. This helped, each throw was a little further than the last. WOB - 15 throws. Still missing something here. I'm consistant but haven't gotten any better. Caber - 5 throws. This felt good. 3 of 5 11:00 or better. first two were too late. |
Posted By: Andrew Akins
Date Posted: 10/27/11 at 2:58am
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10/26/11 Easy day, no bike. Spent extra 10 min. warming up because it's freakin' cold in my shop. Military press - 5x40, 5x50, 5x60 pushups - 3x15 lat pulldowns - 10x50, 10x60, 10x70 face pulls - 3x10x40 tri pushdown - 3x15x40 curls 10x50, 10x55, 10x60
10/27/11 Cold and fog this morning on my ride. Otherwise a good ride, took my time just to lower the wind chill, body was warmed up well 2 miles in, fingers and toes were cold, still cant find my gloves.
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Posted By: Andrew Akins
Date Posted: 10/31/11 at 2:35am
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10/28/11 Great morning ride. Fast. evening warmup DL 5x75, 5x90, 5x110 hanging leg raise 5x5 Good Mornings 50x5x5 Bent rows 10x50, 10x60, 10x70, 10x80 leg curls 50x5x5 each leg
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Posted By: Andrew Akins
Date Posted: 10/31/11 at 2:40am
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10/30/11 Spent most the weekend on projects, cleaning heaters, moving furniture. Finally got a chance to clean the shop enough to work out. warmup Bench press 5x40, 5x50, 5x60 pushups 4x10 Lat pulldown 2x10x50, 2x10x60 DB rows 3x10x35 DB overhead press 2x10x35 |
Posted By: Andrew Akins
Date Posted: 11/01/11 at 2:52am
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10/31/11 Took it easy today. No Ride. Had some built up tension from work so did an easy work out. long warmup. squats 60x5, 70x5, 90x5 sit up 5x5 back raises 3x10 leg extentions 40x2x10, 50x10, 60x10 lat pull downs 40x75 The weight wasnt heavy and it started feeling good so I kept going for high reps. It really worked the tension out of my shoulders. 11/1/11 Great ride this morning. Got in a groove, good speed and power. Will try to throw this evening if the ground dries up enough.
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Posted By: Andrew Akins
Date Posted: 11/01/11 at 10:25am
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While looking at my work out schedule I realized I just completed my first cycle of 5/3/1. While my numbers seem small, I'm starting from a point just above couch potato. It doesn't help that I'm a desk jockey at work. No excuses though. Get off your ass and move! In the last month I've lost 10 pounds, have greater overall energy, finding breathing easier when biking (or even just tying my shoes) and all my IRM PRs are up from 10 to 35 pounds. My legs have always been strong (so I thought) but the last couple of weeks have made a drastic improvement in the muscle tone and power. I have started fixing some of my eating habits and paying closer attention to what I'm eating and why. After reading many of the training logs in lengthy detail, I've found a ton of great info on lifting, throwing and diet some of which I'm slowly incorporating into daily routine. It has been a long time since I've exercised on a regular basis and I look forward to it now. I'm going to stay on course with the current program and avoid trying to progress too fast. I think I earned a beer tonight! |
Posted By: Andrew Akins
Date Posted: 11/03/11 at 2:34am
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11/2/11 Nice ride this morning. Easy and smooth. evening warmup Military Press 40x5, 50x5, 60x5, 65x5, 75x5, 85x15 pushups 2x15, 2x10 Tri pushdowns 40x10, 50x10, 60x10 lat pulldowns 60x10, 75x10, 90x10, 100x10 11/3/11 Great ride this morning! Took a standard route (9.5 miles) with a lots of hills, 1 really ugly one. Pushed hard the entire ride, never let up. New PR by 2.5 minutes. |
Posted By: Andrew Akins
Date Posted: 11/05/11 at 3:10pm
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11/4/11 Easy ride in the morning. Took it easy but still made decent time. Evening Warmup Deadlift 80x5, 95x5, 115x3, 125x5, 145x5, 165x13 good mornings 40x10, 45x10, 50x5, 55x5, Bent rows 60x10, 70x10, 80x10, 90x10, 100x10 Ab Wheel 5x5
11/5/11 Still moving furniture around the house. Took a break and did some hammer winds for about 10 minutes just to get outside. evening Wii table tennis and sword fight. warmup Bench press 40x5, 50x5, 60x3, 65x5, 75x5, 85x10 curl bar 40x10, 50x10, 60x5, 70x5, 80x9 face pulls 45x10, 55x10, 60x10, 70x10 DB rows 5x10x25, 2x10x45
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Posted By: Andrew Akins
Date Posted: 11/06/11 at 9:38am
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11/6/11
Went mt. Biking for a couple hours today with a buddy from work. I haven't done this for a couple years. There was plenty of wheezing and hike a bike areas. I left some blood on the trail as well. What a blast. Gonna try to go next weekend as well with more people from work. Now it's time to ice the knee that I tried to break a rock with. |
Posted By: Andrew Akins
Date Posted: 11/07/11 at 3:39pm
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11 / 7 / 11
Easy ride this morning. went slow. My knee hurt the first couple miles and then it seemed to loosen up. I was surprised it wasn't swelling from yesterday. evening walk the dog 1 set x 30 minutes warm up squats 60 x 5, 75 x 5, 90 x 3, 95 x 5, 110 x5, 125 x 16 sit ups 3 x 15 back raises 3 x 15 Knee is still a little sore but it hasn't slowed me down much. |
Posted By: Andrew Akins
Date Posted: 11/08/11 at 10:09am
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11/8/11 The ride this morning was not going well. Stiff knees, cold wind and plenty of rain. A co-worker saw me about 5 miles in and gave me a ride the rest of the way. I'll make up for it by riding home....at least half way anyways. |
Posted By: Andrew Akins
Date Posted: 11/10/11 at 2:14am
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11/9/11 Decent ride in the morning. Everything felt right. Rode half of the way home. Had a 10-15 mph head wind so I took the bus the other half. Military press 40x5, 50x5, 60x3, 70x3, 80x3, 90x15 pushups 1x15, 4x10 Tri pushdown 40x10, 50x10, 60x10, 65x7, 70x7 Lat pulldown 60x10, 75x10, 90x10, 105x10, 115x10 Took the dog for a walk. 11/10/11 Even better ride this morning. Moon was still up and it was warmer than it has been. Decided to change it up and rode an extra couple miles. |
Posted By: Andrew Akins
Date Posted: 11/12/11 at 4:48am
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11 / 10 / 11
Had a tough ride home, stiff headwind the entire way. Legs were jello afterwards. 11 / 11 / 11 deadlift 80 x 5, 95 x 5, 115 x 3, 135 x 3, 155 x 3, 175 x 13 good morning 40 x 10, 45 x 10, 50 x 10, 55 x 10, bent row 60 x 10, 70 x 10, 80 x 10, 95 x 10, 105 x 10 ab wheel 5 x 5 Decided to buy a foam roller after reading many of the training logs and watching a bunch of videos. This thing is awesome! Oh baby, it hurts so good! Although its a day late, a toast to all the Vets out there. The ultimate sacrifice for our freedoms! 
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Posted By: Andrew Akins
Date Posted: 11/13/11 at 3:15am
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10 / 12 / 11
bench press 40 x 5, 50 x 5, 60 x 3, 70 x 3, 80 x 3, 90 x 13 curls 40 x, 50 x 10, 60 x 10, 75 x 5, 85 x 6 db rows 3 x 15 x 25, 2 x 15 x 45 I was going to do some face pulls but a cable snapped on the machine. |
Posted By: Duncan McCallum
Date Posted: 11/13/11 at 4:11am
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Snapping cables...you big powerful MAN you. ------------- The man in the arena. |
Posted By: Andrew Akins
Date Posted: 11/13/11 at 6:22am
I could have elaborated that the swage eye broke where it bolts on and always pulled at an odd angle. I even thought it was a weak spot when I put together. I think I'll go with what you said though. |
Duncan McCallum wrote:Posted By: Andrew Akins
Date Posted: 11/14/11 at 1:56pm
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10 / 14 / 11
squats 60 x 5, 75 x 5, 90 x 3, 105 x 3, 120 x 3, 130 x 16 sit ups 5 x 10 hanging leg raise 2 x 10 back raises 3 x 15 Then a handful of other exercises on the machine after I got the cable fixed just make sure everything worked. |
Posted By: Andrew Akins
Date Posted: 11/15/11 at 2:53pm
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11/15/11
Quick ride to work this morning. Legs felt good after 4 days of not riding. Too dark to throw so I did hammer winds for 20 minutes. |
Posted By: Andrew Akins
Date Posted: 11/16/11 at 12:39pm
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11 / 16 / 11
Had a really good ride this morning everything felt fast and smooth. Took the hard route with the ugly hill. evening warm up and foam rolling (really liking this) military press 40 x 5, 50 x 5, 60 x 3, 75 x 5, 85 x 3, 95 x 15 tri pushdowns 40 x 10, 50 x 10, 60 x 5, 70 x 5, 75 x 8 push ups 2 x 15, 3 x 10 lat pulldown 60 x 10, 75 x 10, 90 x 10, 110 x 10, 120 x 8 |
Posted By: Andrew Akins
Date Posted: 11/17/11 at 1:02pm
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11 / 17 / 11
got home early enough so I decided I'd try to toss the caber. 1 out of 3. Too much wind, so I had trouble controlling it. then I just carried around the caber on my shoulders for about 10 minutes jogging up and walking down the terraces in the yard. deadlift 80 x 5, 95 x 5, 115 x 3, 145 x 5, 165 x 3, 185 x 13 ab wheel 3 x 10 good mornings 40 x 10, 45 x 10, 55 x 10, 65 x 10 bent rows 60 x 10, 70 x 10, 80 x 10, 95 x 10, 110 x 10 |
Posted By: Andrew Akins
Date Posted: 11/18/11 at 5:00pm
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11/18/11
What a fun ride this morning. Not only was there wind, but as a special treat, rain AND snow. Fortunately for me I had on my GorTex socks. Unfortunately, they are no longer water proof. Sucked it up and just pushed harder. Made great time to work. Feet hurt like hell though. Ride after work was much better. Dry feet. The weather had cleared and I managed to average 21 mph. Just spent a half hour under the house fixing a busted water line. Time for beer. |
Posted By: Andrew Akins
Date Posted: 11/20/11 at 2:47pm
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11 / 20 / 11
Warm up bench press 40 x 5, 50 x 5, 60 x 3, 70 x3, 75 x 5, 85 x 3, 95 x 11 curl bar 40 x 10, 50 x 10, 60 x 10, 70 x 5, 80 x 5, 90 x 6 facepulls 45 x 10, 55 x 10, 65 x 10, 75 x 10, 80 x 10 db rows 35 x 3 x 15, 52 x 4 x 10 42# kettlebell swings 2 x 10 |
Posted By: Andrew Akins
Date Posted: 11/21/11 at 2:43pm
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11 / 21 / 11
Really fast ride this morning. Wasn't all me though, had a good tail wind most of the way. Tomorrow looks to be even better. Evening warm up / foam rolling squats 60 x 5, 75 x 5, 90 x 3, 110 x 3, 125 x 3, 140 x 3, 156 x 14 Gonna have to build a squat rack soon. Got some plans drawn up, just need the time and materials. back raises 3 x 15 sit ups 2 x 10 , 3 x 5, 1 x 15 super set w/ leg raises same reps |
Posted By: Andrew Akins
Date Posted: 11/22/11 at 11:36am
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11/22/11
This mornings ride was not better at all. Wind from the wrong direction, pouring down rain and my socks still leak. It cleared up throughout the day until 30 minutes before quitting time. More wind and rain. Now I think I'll eat and pass out on the couch for a while. |
Posted By: Andrew Akins
Date Posted: 11/23/11 at 1:25pm
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11/23/11 Morning ride sucked again, rain. Afternoon ride wasn't bad at all, the sun came out. Great reminder of why I live in northwest Washington. Still had some daylight when I got home so I decided to throw. LWD x 10 nice and easy, nothing special. Did some hammer walks 20 winds each way, left and right handed + 20 each way no walk. Went ahead and took 5 throws, all uphill. Started out at about 25 paces and got it out to 28. Deload week Military Press 45x5, 55x5, 65x5, 45x5x10 push ups 3x10 lat pulldowns 60x3x15 tri pushdown 40x3x15 So, after debating the voices in my head (most of them harmless) and reading 5/3/1 again, as well as going over all the Wendler Q&A's I could find, I decided to reset to new est 1RM next week. Since starting out pretty freakin weak, I am pretty pleased with how it's going. BW down to 250 from 270 at the beginning of Sept, far more energy and way less aches and pains. My morning ride is down 3 to 5 minutes as well. Bench is up 30#(I think this would be higher if I was using a bench instead of a machine) Military press is up 42#. Deadlift up 65# and Squat up 80#. Weekend plans include building a squat rack and bench. Oh, and eating pie.
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Posted By: eclarkhb
Date Posted: 11/23/11 at 2:41pm
Gents, that's how you plan a weekend! Good luck with the projects! |
Posted By: Andrew Akins
Date Posted: 11/24/11 at 3:37pm
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11 / 24 / 11
happy thanksgiving 40 minutes walking the dog. Started out the dog was walking me. deadlift 80 x 5, 95 x 5, 115 x 5, 80 x 5 x 10 good morning 70 x 5 x 10 bent row 70 x 5 x 10 ab wheel 3 x 8 |
Posted By: Andrew Akins
Date Posted: 11/26/11 at 3:17pm
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11/26/11 Had to move all the weight plates and home gym around. Re-configured the cables and pulleys so I still have 2 good stations (they work a lot better now). The squat station never worked worth a crap and the bench station was sketchy. That's were the cable broke. Was able to add a chin bar. Spent most of the day on it and the Squat rack is done! Will post pics if anyone is interested when it's all done. Was supposed to do bench press today but I didn't get that part finished so decided to test the rack. 60x5, 75x5, 90x3, 105x3, 125x3, 145x3, 170x3, 195x10 Definitely had more in me but the bar had no more room. Made the rack to be easily adjusted once I get an Oly bar. Soon! Finish the bench tomorrow. |
Posted By: Andrew Akins
Date Posted: 12/02/11 at 10:33am
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Got lost this week in a long honey-do list which made the shop a
mess. Wasn't able to lift at all. Got the shop clean today and finally finished the bench! Works great. Rode the bike every day this week. About 75 miles total. 12/2/11 military press 55 x 5, 65 x 5, 80 x 3, 85 x 5, 100 x 5, 110 x 12 lat pulldowns 60 x 15, 75 x 15, 90 x 3 x 15 try push down 40 x 15, 50 x 15, 60 x 3 x 15 preacher curls 40 x 3 x 15 |
Posted By: Andrew Akins
Date Posted: 12/03/11 at 12:46pm
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12/3/11
Got in some good hammer winds. 20 each way at 16# and 23#. Throws 1 wind x 10, 2 winds x 10,, 3 winds x 15 I get a couple feet out of the 3 winds and it let's me get my arms longer before the release. LWD X 15. Feeling better on the spins. Walked the dog while there wad still some light |
Posted By: Andrew Akins
Date Posted: 12/04/11 at 12:25pm
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12 / 4 / 11
deadlift 100 x 5, 120 x 5, 145 x 3, 160 x 5, 180 x 5, 205 x 10 bent rows 60 x 15, 70 x 15, 80 x 10, 90 x 10, 100 x 10 Super setted with incline pushups good mornings 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10 ab wheel 5 x 5 |
Posted By: Andrew Akins
Date Posted: 12/06/11 at 2:05am
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12/5/11 Decent but cold ride in the morning. 34* evening Bench press (first workout with the new bench) 50x5, 60x5, 80x5, 100x5, 105x10 this was supposed to be my last set but it was way to easy, sooo... 115x5, 122x5, 130x10 Face pulls 50x5x10 DB rows 42x3x10 I was lovin' the new bench and wanted to try it inclined 70x5x10 Having issues with my right knee for the last 2 weeks. Only seems to bother me when I'm inactive or sitting, especially when driving or watching TV. Minor swelling and pain. Actually feels better when I'm working it. Feels great after riding to work, then after an hour or so of sitting, just feels weird. Dr. appt tomorrow. |
Posted By: Andrew Akins
Date Posted: 12/08/11 at 2:28am
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12/7/11 So the Doc decided he needs an MRI before making any kind of call. Got it scheduled for Monday. The only thing he mentioned was maybe a bakers cyst and he seemed iffy about that. Didn't give any restrictions for now. If it feels ok, go for it. evening Long warmup to loosen the knee. Knee sleeve. Lots of step-ups and jump rope. Squats 95x5, 120x5, 145x3, 155x5, 180x5, 200x12 leg raises 4x10 situps 5x10 back raises 3x15 2 hours later after driving 45 minutes, knee back to minor swelling and feeling weird. 12/8/11 Took it easy on the ride this morning. 1 1/2 miles in, knee was loosened up nicely. Kept a nice easy pace the rest of the way. Gonna try to stay on my feet as much as possible today. |
Posted By: Andrew Akins
Date Posted: 12/09/11 at 2:30am
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12 / 8 / 11
OHP 55 x 3 x 5, 65 x 2 x 5, 80 x 2 x 3 , 85 x 3 , 95 x 3, 105 x 3 120 x 10 curls 50 x 2 x 10, 70 x 4 x 5 tri pushdowns 40 x 2 x 15, 50 x 15, 60 x 15 lat pulldowns 60 x 10, 75 x 10, 90 x 10, 100 x 10 |
Posted By: Andrew Akins
Date Posted: 12/09/11 at 4:09pm
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12/9/11
Picked up my daughter from school for the holidays Driving in crap traffic 1 long set for time x1.5 hours Conditioning Stairs 4th story - jog up - weighted carry down X 5 Really long stair climb for book store Driving in crap traffic x 1.5 hours I'm beat, but it's nice to have her home! |
Posted By: Andrew Akins
Date Posted: 12/11/11 at 3:53pm
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12 / 10 / 11 DL 100 x 5, 120 x 5, 145 x 3 , 170 x 3, 195 x 3, 215 x 9 good mornings 40 x 10, 55 x 10 , 65 x 10, 75 x 10, 85 x 5, 95 x 5 bent rows 65 x 10, 80 x 5, 95 x 5, 110 x 5, 125 x 5 ab wheel 3 x 5 KB swings 42 x 3 x 10 12 / 11 / 11 bench press 65 x 5, 80 x 5, 95 x 3, 115 x 3, 130 x 3, 145 x 8 face pulls 40 x 10, 55 x 4 x 10 db rows 40 x 5 x 10 push ups 5 x 10 |
Posted By: Andrew Akins
Date Posted: 12/13/11 at 4:30pm
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12 / 13 / 11 Spoke with the doctor today and I have a medial meniscus tear. I got the referral for the orthopedic surgeon Dr. Rodin, and will see him next week on my birthday. Same doctor who repaired my ACL 7 1/2 years ago. At PLU, he was the only college athlete in the nation to play in a varsity football and basketball game on the same day. I still wasn't given any restrictions and I figured stay with my program. Lots of warming up followed by more warming up. squats 65 x 5, 85 x 5, 95 x 5, 120 x 5, 145 x 3, 165 x 3, 190 x 3, 210 x 11 back raises 3 x 15 leg lifts 3 x 15 sit ups 3 x 20 |
Posted By: Andrew Akins
Date Posted: 12/15/11 at 2:56am
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12/14/11
I have too many projects in the Shop/gym and very little time before Xmas. Every time I finish one I think of another I want to make.
warmup included moving all the power tools out of the way and sweeping sawdust, although it does help soak up the sweat and blood.
OHP
55x5, 65x5, 80x3, 100x3, 110x3, 125x9, 55x5x10 (might have gone heavier but many of the weights are currently being used for glue ups)
tri pushdowns
50x5x15
curls
50x5x10
I did think of a project to make for me next. PROWLER! Think I even have enough materials. Maybe after the new year.
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Posted By: Andrew Akins
Date Posted: 12/19/11 at 7:02am
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Haven't had any time too post, still too many projects taking up most of my time. As it is I have to clean for a half hour just to lift.
12/17/11
DL 100x5, 120x5, 145x3, 180x5, 205x3, 230x10
Bent rows 65x10, 75x10, 90x10, 110x10, 125x10, 140x10
GM 55x10, 65x10, 75x10, 90x10, 105x10, 115x5
12/18/11
face pulls 55x10, 60x2x10, 65x2x10
push ups 5x10
DB rows 40x10 then 1 set of 40
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Posted By: Andrew Akins
Date Posted: 12/20/11 at 4:20pm
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12/20/11 this is the first day on the bike since the 5th. great ride . After work, 5 mile ride, went all out I really didn't have much time tonight so I got done fast. Squats. 85 x 5, 95 x 5, 120 x 5, 145 x 3, 165 x 3, 180 x 5, 200 x 3, 225 x 9 bunch of pushups and leg raises. Ortho tomorrow morning. |
Posted By: Andrew Akins
Date Posted: 12/25/11 at 11:15am
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Merry Christmas and Happy Holidays to all. No lifting since Tuesday (deload week anyways). Overtime on woodworking. Got it all done though. Ortho last Wednesday. He thinks I sprained/strained my MCL after description of symptoms and it hadn't bothered me for a couple days. Thought the meniscus tear looked minor and would like to wait before arthoscopic. Wants me to resume all activities (haven't thrown since November) and pay attention to any discomfort. Go back in after a couple weeks. Made a Craigslist score, 265 lbs in plates on 8 bars for $10. All the collars were welded on (not well) and only 2 bars are any good. Cleaned the shop today to lift. OHP 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 80, 5 x 10 x 55 lat pulldown 2 x 10 x 50, 3 x 10 x 60 preacher curls 2 x 10 x 40, 1 x 10 x 50, 2 x 10 x 55 tri pushdowns. 5 x 10 x 50 Got in some hammer winds and took about 20 throws. |
Posted By: Andrew Akins
Date Posted: 12/27/11 at 3:20am
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12/26/11
OHP 1x5x55, 1x5x65, 1x5x80, 5x10x55
Bent rows 5x10x65 superset w/ good mornings 5x10x65
ab roller 5x5
KB swings 3x10x40 two handed 2x5x40 each hand
hill sprints 50yds x 6
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Posted By: Andrew Akins
Date Posted: 12/30/11 at 7:47am
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12/27 & 28 Many miles on the bike and assorted hill sprints.
12/29/11
a great deal of warming up and foam rollery.
Womens press 1x5x65, 1x5x80, 1x5x95, 5x10x65
face pulls 5x10x55
pushups 5x10
DB rows 5x10x40
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Posted By: Andrew Akins
Date Posted: 1/02/12 at 3:33am
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12 / 30 / 11 squats 1 x 5 x 95, 1 x 5 x 120, 1 x 5 x 145, 5 x 5 x 95 back raises 2 x 10, 1 x 10 plus 10lbs, 1 x 10 + 20 pounds, 1 x 10 + 30 pounds sit ups 5 x 10 leg raises 5 x 10 12/31/11 Found a great flight of stairs close-by coming off the beach. It's probably close to 100' and steep. X 10 run X 2 hop two legged X 2 hop one legged Threw breamer and OS trying out tips from Dan. Much improved. 20 x breamer. 10 x OS. |
Posted By: Andrew Akins
Date Posted: 1/02/12 at 4:24am
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1 / 1 / 2012 mens press 1 x 5 x 55, 1 x 5 x 70, 1 x 3 x 80, 1 x 5 x 90, 1 x 5 x 100, 1 x 13 x 115 lat pulldowns 1 x 10 x 65, 1 x 10 x 75, 1 x 10 x 85, 1 x 10 x 95, 1 x 10 x 105 tri pushdowns 1 x 10 x 45, 1 x 10 x 55, 1 x 10 x 65, 1 x n x 70, 1 x 10 x 75 curlz for gurlz (I was going to drop these but I figured since alan does em cuz duncan does em, that's good enough for me) 1 x 15 x 45, 1 x 15 x 50, 1 x 15 x 55 This was followed high reps of lifting ham, black eye peas, collards, corn bread, mashed potatos w/ garlic with red eye gravy poured on top of everything. I'm pretty sure red eye gravy has the cure for cancer (or causes it). Belle makes more extra gravy every year, but its the one thing we run out of. Whoever gets the last ladle needs to watch their back. I have been known to hide a bowl of it in the back of the fridge for leftovers. Goals for 2012 BREAMER 29' OS 38' LWD 51' HWD 30' WOB 14' LH 92' HH 72' CABER - TURN EM ALL SHEAF 22' No lifting goals for now since I'm still lifting some fairly low numbers in comparison and my est. 1RM is still climbing fairly steady. |
Posted By: Andrew Akins
Date Posted: 1/04/12 at 2:29am
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1/3/12
10 mile morning ride. Like a cover girl, Easy and breezy.
evening
Did not feel like lifting at all. Wanted to set up camp in the recliner and eat cookies. Went out, picked it up and put it down. Nothing special. Felt a lot better by the time I was done though, THEN I ate cookies.
DL 5x100, 5x125, 3x150, 5x165, 5x190, 8x215
Good mornings 10x45, 10x55, 10x65, 10x75, 10x85,
Bent rows 10x65, 10x75, 10x85, 10x95, 10x105
ab roller 3x8 I set up one of my Craigslist barbells for this. Thanks for the tip Craig, way better!
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Posted By: C. Smith
Date Posted: 1/04/12 at 3:00am
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Posted By: Andrew Akins
Date Posted: 1/05/12 at 7:13am
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1/4/12
10 mile morning ride. What a blast. Had high wind warnings for the last two days. 30 to 45mph wind at my back for most of the ride. Wheeeeeee. I was able to climb most of the hills in the biggest gear without any trouble.
evening
womens press 5x65, 5x85, 3x100, 5x110, 5x125, 13x140
face pulls 10x55, 10x60, 10x65, 10x70, 10x75
DB rows 2x25x42
pushups 2x15, 2x10
50yd hill sprints x 8
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Posted By: Andrew Akins
Date Posted: 1/07/12 at 7:37am
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1 / 6 / 12 5 mile morning ride evening squats 1 x 5 x 75, 1 x 5 x 100, 1 x 5 x 125, 1 x 3 x 150, 1 x 5 x 160, 1 x 5 x 185, 1 x 5 x 210 back raises 10 x bw, 10 x bw+15, 10 x +20, 20 x +25 front squats 3 x 10 x 55 Didn't get everything in cuz 1) it was getting late and I was tired , and 2) I was really HUNGRY! and Thai food was calling me in. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/09/12 at 3:16am
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1/7/12
mens press 5x55, 5x70, 3x80, 3x95, 3x110, 12x120
lat pulldowns 10x65, 10x75, 10x90, 10x105, 10x115
tri pushdowns 10x45, 10x55, 10x70, 10x75, 10x80
curls 10x50, 5x60, 5x70, 2x5x75
Hill sprints 50yd x 8
1/8/12
Great weather Sunday so tried out a unused field by the school for throwing. LH, LWD and a few HWD (wasn't feelin' it so I stopped), I lost count how many throws I took but I was out there for about 2 hours. Felt good all the way around (except the HWD). Everything was within 90 to 95% of PR and consistant without max effort.
Things to work on...
LH - low point drifts too far left, makes for late release
hard to keep arms long unless I get my head out of the way.
2 winds = OK. 4 winds = OK, but lose gas quicker, not that much gain in distance. 3 winds = Suck fest, can't get the timing.
LWD - Slow down on the first spin
Speed up on the sprint to the trig (see previous note)
Keep your damn left arm up.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/10/12 at 1:33am
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1/9/12 So I had every intention of following the plan, but... I was feeling pretty good and decided to push for PR's. Deadlift 5x100, 5x125, 5x150, 5x175, 5x200, 5x225, 10x250 PR It's nothing huge but its the first time I've lifted more than my BW, so I'm pretty pleased. Good Mornings 10x45, 5x55, 5x70, 5x85, 5x100, 5x115, 5x130 PR
Bent rows 10x65, 5x75, 5x90, 5x105, 5x120, 5x135, 5x150, 5x170 PR
Ab wheel 5x5
Pull ups 4x1 PR. Yep, 4 sets of 1. Since 4 months ago I couldn't do .75, I'm happy with this one ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/12/12 at 2:44am
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1/11/12
Hill sprints 80yd x 5 Left the driveway hill to the road in front of the house.
50yd x 1 Had to get back up the driveway. Bench 1x5x65, 1x5x85, 1x3x100, 1x3x115, 1x3x130, 1x3x150, 1x2x170, 1x1x190 PR, 1x10x150
Incline 2x5x75, 2x5x90, 1x5x105
Face pulls 2x10x70, 3x5x80
DB row 1x25x42
Pushups x 25
Noticed that I'm toast when running hills on the same day as squats or deads  . With the temp fairly low I've been doing some in warmup. Will try to keep them in warmup on upper body days only. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/19/12 at 3:32am
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Haven't been able to post in a few days and I havent been able to ride. Work, snow, kids in college, whine, whine, whine, snivel...
Anyways,
1/12/12
Squats 1x5x75, 1x5x100, 1x5x125, 1x3x150, 1x3x175, 1x3x200, 1x6x220
Front squats 1x5x75, 1x5x90, 1x5x105
Back raises 15xBW, 15x +25, 15x +42
Saw an article on these and thought I would try them
Pendlay Rows 1x10x75, 1x10x90, 1x10x105 I kinda liked these. Any opinion on Pendlay Row > regular rows would be nice.
1/14/12
Mens press1x5x55, 1x5x70, 1x5x80, 1x3x100, 1x3x115, 1x130, 1x145, 1x4x160 PR
Lat pulldown 1x10x70, 1x10x80, 1x10x90, 1x10x105, 1x10x120
Tri pushdown 1x10x45, 1x10x55, 1x10x70, 1x5x80, 1x10x90
Hill sprints 50yd x 10
1/16/12
Deadlift 1x5x100, 1x5x125, 1x3x150, 1x3x190, 1x3x215, 1x2x240, 1x2x265, 1x281, 1x301, 1x2x325 PR, pretty happy about this one.
Bent rows 1x10x65, 1x10x80, 1x10x95, 1x10x110, 1x10x125
Good mornings 1x10x45, 1x10x60, 1x10x75, 1x10x90, 1x10x105
Ab wheel 3x9
1/18/12
Womens press 1x5x65, 1x5x85, 1x3x110, 1x3x135, 1x2x160, 1x190, 1x220 miss, 1x215 miss, 1x215 make PR
Face pulls 2x10x70, 3x10x80
DB rows 3x10x42
pushups 2x25
Looking for a PR on squats next then deload week.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/23/12 at 2:16am
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1/20/12
Squats 1x5x75, 1x3x100, 1x3x160, 1x2x165, 1x2x195, 1x1x230, 1x1x265 easy (first time squatting over body weight), 1x2x280 PR
I definantly had more in me but didn't want to over do it with the knee. Still don't have full ROM but the knee sleeves help a lot.
Back raises 10xBW+20, 10xBW+30, 22xBW+45
some other stuff just to round it out.
1/21/12
Circut training and Dog walking
Really wanted to get out and throw but the ground is still really soft from the week of snow followed by lots of rain.
1/22/12
deload week
mens press 1x5x55, 1x5x70, 1x5x80, 2x10x80
Tri pushdown 3x20x50
lat pulldown 3x20x80
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/24/12 at 8:40am
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1/23/12
Finally back on the bike after a week of snow. Easy 10 miles.
evening
Deload Deadlifts 5x100, 5x125, 5x150
some other accesory work, rows and good mornings. nothing big
Hill sprints for 15 minutes 50yards
Still itching to throw but too dark by the time I got home. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/26/12 at 2:57am
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1/25/12
Great morning ride. Took the "lots of hills" route. Cake walk.
evening
Bench 1x5x75, 1x5x95, 1x5x115
Incline bench 3x10x75
DB rows 1x25x45
pull-ups x5 3 good ones, 1 not so pretty, the last one was more of a full body convulsion but I made it.
Still wanting to throw, still not getting home in time. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 1/30/12 at 6:38am
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1/27/12
Squats 5x75, 5x100, 5x125, 5x150
Front Squats 5x75, 5x100, 5x125
Called it good there. Legs were tired. Rode the bike to work and back 10+ miles each way.
1/29/12
Mens press 5x65, 5x85, 3x100, 5x110, 5x125, 5x140
Push press 5x100, 5x120, 3x140, 2x155, 2x170
Curls, lat pulldowns and tri pushdowns.
Got tired of waiting for the rain to stop and worked on hammer. 40 wind/walk both directions.
LH throws 10 single - 10 double. Worked on low point of orbit and catching it. Throws felt solid and consistant. actually got a few out over 80' uphill.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/01/12 at 2:59am
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1/30/12
Cycling. Blah. sucky, slow, windy ride.
1/31/12
More cycling. Total of 15 miles for the day. Looking to buy a new car this month so I don't HAVE to bike to work.
evening.
DL 5x125, 5x160, 3x190, 5x205, 5x235, 2x5x265
My form is much better on this now. When it doesn't feel right I think of Craig posting about his shins bleeding.
Hang Cleans 5x75, 5x105, 5x130, 5x150
Wanted to try these out. Liked it. Trying to add more dynamic (for lack of a better word) lifting into my schedule.
Pendlay Rows 10x105, 10x130, 10x160, 10x175
Good Mornings 10x75, 10x90, 10x105, 10x120
Ab wheel and Kettlebell swinging ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/03/12 at 4:47am
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2/2/12
General warmup and foam rolling
Mens press 5x75, 5x95, 3x115, 5x125, 5x140, 2x5x160
incline press 5x75, 5x95, 5x110, 5x120, 5x130
Face pulls, curls and DB rows
Supposed to be nice weather this weekend, plan on throwing ALOT. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/06/12 at 3:11am
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2/4/12 Squats 5x75, 5x110, 5x135, 3x165, 5x180, 5x210, 2x5x230 Fronts 5x75, 5x90, 5x105, 5x135, 5x160 Cable rows, back raises +weight 2/5/12 didn't get to throw as much as I wanted but got some good work in otherwise. LWD x 10 I was getting disgusted. Couldn't figure out why I wasn't getting any distance.
Breamer x 25 This is really starting to feel right. Noticing minor changes in technique (mostly hand position and seperation) = 1 to 2' gains. Actually got it to my OS PR.
LH x 20 Keeping form solid on this.
LWD x 15 Did not want this to kick my butt.
1) Slowed down 1st turn. This helped.
2) Kept my left arm up. Good. Better release.
3) Got lower. Wow.
By throw 10 everything was dropping just past my PR. Now to keep it up and not forget it all.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/07/12 at 2:42am
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2/6/12
Morning bike ride 10 miles.
Too dark to throw.
OHP 5x65, 5x85, 3x100, 3x115, 3x130, 3x150
Push Press 5x100, 5x120, 4x140, 3x155, 2x170 missx170 1x170, 2x180
Lat pulldowns, Tri extensions, Dips
Hill sprints 12 x 50yd. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/08/12 at 5:34am
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2/7/12
Went to the Navy gym last night so my daughter could Zumba, figured since I'm here anyways....
DL 5x135, 5x160, 3x190, 3x220, 3x250, 8x280.
Hang Cleans up to 3x185 (Kinda liking these)
Good mornings and rows
Tried out the Concept 2 rower. Liked this a lot! 2000m in 9:32. I have no idea if this is good or not, but I enjoyed it.
While I REALLY liked the equipment, there wasn't a lot of room. Small groups taking turns on equipment looking in the numerous mirrors while waiting. I think that's probably the same at any gym though. Only 1 lifting platform, 1 Squat rack. In another area however there's like 40 treadmills, 80 of 3 or 4 different kinds of cycles, etc... Since it's free I can't complain too much.
I may start going during lunch for the rower and stuff. She liked the Zumba instructor so she wants to keep going. Hmmmm???
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/13/12 at 6:24am
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Haven't been able to post for a few days. Lots of cycling 2/9/12 Bench 5x75, 5x95, 3x115, 3x130, 3x150, 10x170 Incline 5x5x75 Face pulls, curls and pull ups 3x3 2/11/12
Squats 5x75, 5x110, 5x135, 3x165, 3x190, 3x220, 5x245
Fronts up to 5x170
GHRs
Unable to throw due to the constant drizzle on the island. Bleh. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/14/12 at 3:25am
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2/13/12
Mens press 5x65, 5x90, 3x100, 3x125, 2x140, 1x155, 2x180 PR
lat pulldowns, Tris
Push press 5x115, 4x135, 3x155, 1x175, 1x195, 0x200, 1x200
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/16/12 at 8:24am
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2/15/12 Mucho cycling everyday this week
DL 5x125, 5x160, 3x190, 5x235, 3x265, 1x295, 3x345 PR
Bent Rows and good mornings. nothin heavy. I've been looking fro a better weight set since I'm running out of room on the bar and have exceeded the recommended capacity.
Found a 300lb Weider Oly weight set at sale price of $199. Don't know if they are worth a crap.
Any opinions?
Remembering that I'm not lifting too heavy but hope to when I grow up. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: C. Smith
Date Posted: 2/16/12 at 1:17pm
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Craigslist. ------------- |
Posted By: Andrew Akins
Date Posted: 2/17/12 at 2:20am
Yeah, been trying to find something on there local. No luck for anything nearby. I live on an island and any major populated areas are at least an hour away. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/21/12 at 3:39am
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2/17/12 Womens press 5x75, 5x95, 3x115, 5x140, 3x160, 2x180, 1x200, 2x1x220 PR. Incline 5x115, 5x135, 4x150
Face pulls up to 10x100
DB rows 1x50x35, 1x30x45, 1x15x68
2/19/12
Squat 5x75, 5x110, 5x135, 3x165, 3x205, 2x250, 1x275, 2x302 PR Finally got to 300
Front Squats up to 3x195
Pleased with this last cycle. I'm finally hitting some numbers which make me feel less inadequate. PR's Sept 2011
BW 270+
OHP -100
DL 200
BP 100
Squat 150
Now BW 245 this went down as low as 235. Wasn't feeling much power when lifting so I figured Eat more, it helped.
OHP 2x180
DL 3x345
BP 220
Squat 2x302
I know most of these numbers are due to me being newbie, but I'm pleased nonetheless. Now if I could just figure out how to throw worth a damn....
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 2/29/12 at 6:33am
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Haven't had any time to log. Life happens. Still found some time to train. Washington weather not conducive to throwing. Did manage to build a new commuter bike. Shaved a considerable amount of time off of daily ride.
Life induced deload til 2/25/12
2/25/12
OHP 5x75, 5x95, 3x105, 5x110, 5x130, 5x145
Push Press 5x115, 5x130, 5x145, 5x160
Lat and tri accesories
2/26/12
DL 5x130, 5x165, 3x195, 5x210, 5x245, 5x275
Hang cleans up to 5x165
Bent Rows and good mornings
2/28/12
Bench 5x80, 5x95, 3x115, 5x125, 5x145, 5x165
Incline 5x80, 5x95, 5x110, 5x125, 5x135
DB Rows 1x50x35, 1x40x35, 1x30x35
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/02/12 at 5:18am
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3/1/12 Squats 5x60, 5x115, 5x140, 3x170, 5x185, 5x210, 5x240 Fronts 5x115, 5x135, 2x165 Quit there, knee didn't feel great Took daughter to Zumba and and hit the rower (2000 in 8:51) and treadmill 2.5 miles slowly ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/06/12 at 7:00am
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3/3/12
Mens press 5x75, 5x85, 3x105, 3x120, 3x135, 3x155
Push press 5x115, 5x130, 3x5x150
Lat pulldowns and tri pushdowns
3/4/12
Hill sprints 15x50yds
Open x20 and braemer x20 no tape but felt decent
Ground was soft and had to keep cleaning the stones.
Deads tonight.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/07/12 at 2:50am
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3/6/12
Deads 5x130, 5x165, 3x195, 3x225, 3x265, 10x290
Hang clean 5x145, 3x165, 2x3x175
Bent Rows and good mornings
The sun has finally come out in Washington! Gonna throw this evening in daylight soft ground or not. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/08/12 at 3:24am
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3/7/12 LH x15 Not bad at all. Long and smooth. Did 1, 2 and 3 winds. HH x15 same, same
LWD x20 Feeling a lot better about this. All throws were at least PR distance.
Caber 1st try sucked. Thought about it, my pick is great, no problem. Caber is in control, great. Timing is crap.
Next 5, Great! All turned. 2 @ 12:00 ish. Thought each one through.
Wanted to try more hammer. LH x10. Did not put my gloves back on. Gained 3 to 5 feet. WTF?
Gotta rethink the gloves. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/09/12 at 8:20am
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3/8/12 Womens press 5x80, 5x95, 3x115, 3x135, 3x155, 8x175 Incline 2x3x115, 2x3x135, 5x145 DB rows 50x35, 40x35, 30x35 ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/12/12 at 2:52am
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3/10/12 Squats 5x75, 5x115. 5x140, 5x170, 3x200, 3x225, 12x255 Found out about the difference between low and high bar squats last week so I tried low bar. Felt a lot deeper and faster out of the hole. Overall felt like I could go a lot heavier. Kinda weird getting used to the bar being supported differently though. Noticed less stress on my knees as well. Front squats 5x135, 5x155, 2x5x135, 2x5x175
GHR's and lots of lunges
Any reccomendations on good knee sleeves or wraps. The ones I have now tend to roll down a bit.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/13/12 at 2:29am
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3/12/12 Mens press 5x75, 5x85, 3x105, 5x130, 3x145, 3x160 Lat pulldowns 15x80, 15x90, 15x100, 15x115, 10x130
Push press 3x155, 3x175, 2x190, 1x205 PR
Pull ups and DB curls (lightweight) ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/15/12 at 2:48am
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3/14/12
Deads 5x135, 5x170, 3x210, 3x250, 3x290, 2x382, 4x382 PR Lost grip on set 6
Hang clean 5x115, 3x135, 5x155, 5x175, 5x195 PR
Bent Rows and good mornings
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/21/12 at 5:39am
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Gotta get caught up. Life is busy. 3/16/12 womens press 5x80, 5x95, 3x115, 5x145, 5x165, 2x1x205 Haven't been very happy with my bench and OHP for the last couple of weeks. Hoping it gets better after deload. Incline 2x5x115, 3x5x135
Face pulls and DB rows
3/17/12
Tire flippin. Picked one up from the local tire shop. Weighs in at 375. I will not be trying the redneck tire throw with this. 2x4, 4x5
This brought the neighbor out to investigate
3/19/12
Squats 5x115, 5x140, 3x170, 5x210, 3x240, 3x270, 2x322 PR
Front squats 5x5x155
While my presses seem to have stalled, my Deadlift and Squat are feeling strong. I know i could've got more, just not with my current bar. Still in the hunt for a new barbell.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/26/12 at 5:19am
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Easy deload week 3/21/12 Mens press up to 5x105, Push press to 5x135 and Lat pulldowns 3/23/12
DL to 5x195, hang clean to 5x135 and Rows
3/25/12
Bench, incline and face pulls
Spectacular weather Saturday had me outside throwing.
Made great progress on Hammers. Finally got my winds long and relaxed. Gained about 3'-5'
Didn't plan on throwing caber but the neighbor was curious to see it done. Much more consistant on this as I'm able to turn 4 out of 5. The ones not turning are usually due to something other than timing (grip, footing, general lameness).
Not much gain on weights for distance but I'm more consistant and corfortable.
------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 3/28/12 at 8:20am
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3/27/12
Final deload day
Squats, front squats and lunges.
Went to start throwing and the clouds opened up. Blah. Should be working on a project anyways. 21st anniversary coming up quick. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |
Posted By: Andrew Akins
Date Posted: 4/06/12 at 3:55am
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Got sick. Not a huge suprise since I've been surrounded by sick people for the past two months. Took me out for most of this week. Only managed to lift a couple times. Lightweight stuff and very short lived. Havent been able to bike at all since I couldn't breathe well. Feeling much better today and actually biked part way to work, cleared the head.
Hoping to get some training done tonight and this weekend. ------------- "Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot |