TRAINING LOG: Drew Powanda
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Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=17482
Printed Date: 3/26/26 at 3:32pm
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Topic: TRAINING LOG: Drew Powanda
Posted By: Lunchbox
Subject: TRAINING LOG: Drew Powanda
Date Posted: 1/16/17 at 7:03pm
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Hey, I'm brand new to the games. Did a clinic last fall with Kilt Life, but haven't competed yet, I hope to this season. Only thing going against me is I'm a small guy, 5'7" 175lbs currently and I'm in the military so I can't pack on a ton of weight if it's not lean, but I'm trying. I just need a new competitive outlet and I love Scottish culture and the highland games. I decided to start a log on here mostly to keep myself accountable and give a little extra motivation to make sure I get my training in. Like I said my numbers aren't anywhere near most of the people on here, but I'm just hoping to get stronger and have some fun competing.
I've been doing Jim Wendell's 5/3/1 for almost the past year, so that's how most of my training is structured. Hoping to add some cleans/snatches.
Had to make up for a late start last week due to being sick and not getting all my days in.
Today: Overhead Presses
Warm up: Bar x 6, 75 x 3 100lb x 3 115 x 3 130 x 6 (Goal was 9, so didn't make it today, but I'm still getting back into it after being fat and lazy over Christmas) First Set Last 5 x 5 at 100 lbs
Seated DB Shoulder Press (did strict reps) 25lb x 15 30 x 8 30 x 12
Weighted Dips/Pull up (varied grips) Supersetted with 25lbs Did 5 sets - 32 Total Dips / 20 Total Pull ups
Curls 5 x 10-15 at 45-55 lbs (put my back into some of the later sets to get a few extra reps)
Sprints: 20 yards x 5, 40 yards x 5
Threw LWFD: 40' was my best today, which is up from the last time I threw (only my 3rd or so time throwing).
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Replies:
Posted By: TheJeff696
Date Posted: 1/16/17 at 7:05pm
Great to have ya! Where are you from?
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Jeff Kaste
"I think there's a Squatch in these woods..."
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Posted By: Lunchbox
Date Posted: 1/16/17 at 7:14pm
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Originally from Pittsburgh, PA. Just got stationed back in Pensacola, FL with the Navy.
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Posted By: TomLawrence
Date Posted: 1/17/17 at 8:15am
There are a number of Florida games coming, including Panama City. We'd love to see you throwing at them.
Tom
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Aim high. Stay hungry.
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Posted By: Lunchbox
Date Posted: 1/17/17 at 7:58pm
Thanks Tom. I think I'm going to try to make the Jacksonville (NEFL games) as my first ones if my schedule permits. I believe they have a novice division which is definitely where I need to be.
Tuesday, 17 Jan 17
Squat 5/3/1 Day
Warm up: Agile 8, Box jumps ~10
Squats:
Warm up: Bar/135/185/225 (reps mostly by feel of what I need for the day)
245 x 5
280 x 3
310 x 5 (Goal was 7, but still felt decent)
FSL 5 x 5
Leg Press:
225 x 15
315 x 12
405 x 7
Banded Glute Ham Raises (I just started these last week and they are a killer I still have to use a band)
3 sets: 6/6/5 reps
Abs: Hanging Leg Raise x 5 / Incline sit up w/ 10b plate behind head / ab wheel x AMRAP (2 circuits)
It was dark by the time I got done training at the gym, so no throwing today.
Some good news is I found some log that look like possibly usable cabers at a nearby park just laying in a pile. I'm wondering if someone else trains there.
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Posted By: Lunchbox
Date Posted: 1/18/17 at 7:17pm
Wed, 18 Jan 17
Warm up: Agile 8, Med ball throws
Bench: 5/3/1
Warm up: Bar/95/135
165 x 5
190 x 3
210 x 4 (Still under my goal for the day)
FSL 5 x 5
Incline DB Press (strict reps)
35 x 15
40 x 10
45 x 7
Weighted Dip/Pull Up SS (varied grips on pull ups) 25lbs on first 3 set, felt like crap so BW on last 2
Dips 31 total / Pull Up 19 total
Tricep Pushdowns
50 x 15/13/11
1.5 miles on the treadmill hill interval (15 min) legs felt like shit from squats yesterday
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Posted By: Lunchbox
Date Posted: 1/19/17 at 7:58pm
Thursday, 19 Jan 17
Deadlift 5/3/1
Warm Up: Agile 8, Box jumps
Deadlifts:
Warm up: 135/185/225
270 x 5
305 x 3
340 x 6 (was decently happy with this)
FSL 5 x 5 @ 270
Kroc Rows: 5 sets
60 x 15, 70 x 15, 80 x 13, 95 x 6, 50 x 24
Back Extentions: My lower back is still a weak piece of shit
10lb x 15
10lb x 15
25lb x 9
Abs: Felt tight and like shit today so modified things a little
2 rounds of Hanging Leg Raise/Incline Sit-up/Side bends w/ 45lb plate
Static Stretching
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Posted By: Lunchbox
Date Posted: 1/23/17 at 6:04pm
A little late on this one
Friday, 20 Jan 17
OHP 5/3/1+
Warm up: Agile 8, Med ball throws
OHP
Warm up: Bar,95
110 x 5
120 x 3
135 x 6
FSL 5 x 5 at 110
Seated DB Shoulder Press (strict reps)
25lb x 15
30 x 12
30 x 12
35 x 8
40 x 7
Bodyweight Dip/Chins (varied grips) Superset
50 total dips/23 total chins/pull ups
Ez Bar curls (varied grips)
45 x 10 for 3 sets
65 x 10 (last 5 were forced reps of each set trying to simulate a caber toss) for 2 sets
10 min eliptical (wanted to do sprints but it was storming and my legs were pretty done)
Static Stretching
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Posted By: Lunchbox
Date Posted: 1/24/17 at 7:21pm
Tuesday, 24 Jan 17
Squat 5's Day
Warm Up: Agile 8, Box Jumps
Squats:
Warm up: Bar/135/185
220 x 5
255 x 5
290 x 8
FSL 5 x 5 at 225
Banded GHR:
3 sets: 6/9/4 (different resistances on the band)
Leg Press
315 x 10, 405 x 10, 405 x 10, 405 x 6
Abs: 2 rounds of Hanging Leg Raise/Incline Sit-ups/Ab wheel
Static Stretching
Hoping to throw Light Hammer tomorrow
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Posted By: Lunchbox
Date Posted: 1/25/17 at 6:46pm
Wednesday, 25 Jan 17
Threw Light Hammer - several winds, about 10 throws
Mid 60's was my best - everything about the throw still sucks imo
Straight to gym:
Warm Up: Agile 8, skipped med ball throws since I was warm from throwing right before lifting.
Bench 5's Day
Warm up: Bar/95/135
150 x 5
170 x 5
195 x 6
FSL 5 x 5 at 150 (some pause/speed work on these sets)
Incline DB Press (varied incline and strict reps)
40 x 12, 40 x 15, 45 x 10, 45 x 9, 50 x 6
Weighted Dips/Chins (25lb plate)
30 total dips / 18 total chins - still weak
Tricep Extensions
50 x 15, 50 x 15, 50 x 17
Interval run on treadmill (1 min hard / 2 min jog) x 4
Static Stretching
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Posted By: Lunchbox
Date Posted: 1/26/17 at 8:03pm
Thursday, 26 Jan 17
Warm up: Agile 8, Box Jumps
Deadlifts - 5's Day
Warm up: 135/185/225
240 x 5
275 x 5
310 x 9 was happy with this
FSL 5 x 5 at 240
Kroc Rows:
60 x 20, 70 x 20, 70 x 14, 80 x 10, 80 x 10
Back Extensions:
25lb x 10 x 5 sets
Abs: 2 rounds of (Hanging Leg Raise, Windmills with a 25lb plate, ab wheel)
Static Stretching
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Posted By: Lunchbox
Date Posted: 1/30/17 at 3:59pm
Friday, 27 Jan 17
Warm up: Agile 8, Med ball throws
OHP - 5's
warm up: bar/75
95 x 5
110 x 5
125 x 8
FSL 5 x 5 at 95
Seated DB Shoulder Press (strict reps)
30 x 15, 35 x 15, 40 x 9, 40 x 8, 40 x 8
Bodyweight Dips/Chins supersetted
55 total dips / 21 chins - in 5 sets
Ez bar curls w/ forced reps
65lb for 5 sets
Sprints: 5 x 50 yards, 5 x 100 yards with a walk/jog in between each
Threw LWFD prior to the gym, no distances worth posting.
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Posted By: Lunchbox
Date Posted: 1/30/17 at 7:50pm
Monday, 30 Jan 17
Warm up: Agile 8, Box Jumps
Squats - 3's
warm up: bar/135/185
235 x 3
270 x 3
305 x 9 (8 was my goal, so this was a good day)
FSL 5 x 5 @ 235
Leg Press
315 x 15
405 x 10
405 x 11
GHR
10 - light band assistance
5 - no band
8 - light band again
Abs - 2 round of (hanging leg raise/windmills with 25lb plate/ab wheel)
Static stretching
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Posted By: Lunchbox
Date Posted: 1/31/17 at 8:42pm
Tuesday, 31 Jan 17
Threw light hammer (only weight I have so far) - Mid 60's was the best, so still shitty
Gym:
Warm up: Agile 8, Med ball throws (5)
Bench Press - 3's
warm up: bar/95/135
160 x 3
180 x 3
205 x 6
FSL 5 x 5 @ 160 (mostly paused)
Incline DB Press (strict reps)
40 x 15, 40 x 17, 50 x 10, 55 x 9, 55 x 7
Weighted dip/chins (25lb plate for 5 sets)
39 total dips/19 total chins
Tricep Ext.
50 x 25, 50 x 18, 50 x 15
Treadmill: 4 rounds of 1 min run/ 2 min jog interval
Static Stretching
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Posted By: Lunchbox
Date Posted: 2/01/17 at 6:56pm
Wednesday, 1 Feb 17
Throwing:
Braemar (~25lb): 7ish throws
Open (~15lb): 10 throws
Gym:
Warm up: Agile 8
Deadlift - 3's:
warm up: 135/185/225
255 x 3
295 x 3
330 x 8
365 x 1 (just to see how it felt today)
FSL 5 x 5 @ 255
Kroc Rows:
70 x 15, 60 x 26, 60 x 20
Back extensions: 25 lb plate x 5 x 8-12
Abs: 6 sets total (hanging leg raise/incline situp/side bend x 2/ ab wheel x 2)
Static stretching
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Posted By: Lunchbox
Date Posted: 2/02/17 at 5:24pm
Thursday, 2 Feb 17
Warm up: Agile 8, Med ball throws
OHP - 3's
warm up: bar/75
105 x 3
120 x 3
135 x 5
FSL 5 x 5 @ 105
Seated DB Shoulder Press (strict reps mostly)
30 x 15, 30 x 15, 35 x 12, 35 x 11, 35 x 10
Bodyweight Dips/Chins SS
38 total dips/16 total chins (in 3 sets, shoulder felt tore up today so I called it there)
Curls 3 x 10ish with forced reps (again only 3 sets due to shoulder)
Sprints 5 x 50, 5 x 100 with walks in 50/100 walks in between
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Posted By: JustinBlatnik
Date Posted: 2/13/17 at 4:55pm
Don't worry if the throws "feel like shit". It's all about reps, reps, reps in the throws. Love the log, keep up the great work man!
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