TRAINING LOG: Brian King

 

General WU:  10 min stationary bike, lots of static stretching of hips, hams, glutes, pecs, baseball to erectors, glutes.

 

RDL 135,55,75x10, leg press 2,3,4,5x10, calf raise 3x10

Mil Pr. worked up to 205x3 (had more but meniscus said no)/abs 4x15

DB inc 65,75,85x10

DB tri xtesion 50'sx8, 60's 2x8

Cable CO 3x15/cable curl 3x10/strate arm pulldown 3x10

 

I will continue to do some leg work and listen to my knee until I have surgery.  This will keep me from losing alot strength hopefully  

WU:  static stretch legs, baseball erectors, glutes, shoulders, pecs

 

Mil press 235x1, tried 245 but failed

HS dips 180,270,320x12 w/DB row 110 3x10 w/neck 3x10

Rope pushdown 3x15 w/ curls 3x10 w/Palloff Press 3x30 sec

Cable tris 2x10 w/back raise 3x10

General WU:  Bike 10 min., static stretching pecs, hams, hip flexors, calves, low back, etc

 

Today was accessory day and this is what I did

 

Back Raise 3x10 w/Palloff Press 3x30 sec 70 lbs

DB Inc 45's x40

Cable Rows 200-220 x10 w/face pull 3x20 w/neck 3x10

SLR 20's 2x20 w/hammer curl 50's 3x8

 

 

 

Thu 1-5-12

WU:  10 min bike, baseball to erectors, glutes, pecs, shoulders and static stretching

 

TKE 2x12/Back Raise 3x10/Neck 3x10/Pallof Press 3x30 sec

Rack Pull 405 2x5

Mil Press 95,135,45x5 155 3x5

Cable Crossover 50-70 3x10/rear delt 3x20/Tris 3x10

 

 

Sun 1-7-12

Wu: 10 min bike, general dynamic/static stretching

Close Grip BP worked up 285x5/pulldowns 3x12/rear delt 3x12

DB Inc 75x10 85 2x10

DB Tri xtension 3x10

Goodmorning 135 3x10/DB curls 3x10

 

Tue 1-9-12

WU: 10 min bike, baseball erectors, glutes, pecs, shoulders, stretching

back raise 3x10/torso work 3x/neck 3x10

DE bench 155 3x3, 165 6x3/pulldowns 4x10

SLR 20,25 3x15/curls 3x10

HG tris 30's 3x5

Chin mach Tris 3x8 120

 

Thu 1-11-12

General WU:  baseball erectors, pecs, shouldrs, stretchng

TKE 3x12/back raise 3x10/torso work 3x/neck 3x10

SLD 135 4x10/calf raise 3x20

Mil press 205x5, 95x25

tris/bis 3x10

 

 

General warm up

 

Back Raise 3x10/neck 3x15/Rotation work 3x10 each side

SLD 5x8 to 225/HS shrug 225-360 4x10

DB Bench 50'sx55

CS Row 1 arm 90,115,115x10/Pushdowns 3x15

Rev Hyper 90x15,145x15

10 min elliptical

 

Got an appointment with orthopedic surgeon this week to discuss options for my knee.  Hope to have surgery sometime between now and end of next week.  My chiropractor is tryig to talk me out of surgery and saying I should think about quitting Highlands Games.  Guess its a good thing I am a dumb, redneck hillbilly, cuz I didnt understand a word he said...

 

General WU

 

Torso Work 3x30 (various moves)/ back raise 3x10

Close Grip BP 3's up to 325 (Pause all Reps)

DB clean to HG tri 45x8, 50 2x8 w/strate arm pulldown 4x12

Pushdown drop set 50 reps total

Curls 3x12

 

Went to Orhtopedic surgeon Wednesday to check on my knee.  He reviewed the MRI and said surgery wouldnt be necessary and/or useful, cuz meniscus tear is in middle.  I asked him about throwng and he didnt see any reason why I couldnt.  He pulled 30 CC's of fluid off my knee, gave me a cortisone shot, and a prescription for Naproxen.  Woke up thursday morning and felt great. Gonna go out this weekend and do some lite throws, probly hammer and a few standing open stone throws.  I go back in a month to see surgeon again, so we will see.

 

Thu 1-26-12

 

General WU: 5 min elliptical, TKE 3x10, back raise 2x10, dynamic stretch

 

Snatch gr. RDL 135 4x10

MIl Press worked up to 185 3x5 and 205 2x5 w/band pullaparts 3x15 w/Ham St CS row 45,55,70,80,90x12 one arm

Muscle hang clean 135 3x5

DB Inc 45'sx50

 

Next week, I am gonna start doin some lite box squats and full pulls, and keep up with rehab/prehab work. 

 

General WU

 

Box Squats worked up to 275x5 (lactic acid build up, had to stop) w/DB HG tri 25-45 x10

Seated LC 70 3x10 w/calfs 3x10

BB row 185 5x6 w/rev hyp 135 x10 180 2x10

Hi Pulls 135,65,85 x5 w/standing abs 3x30

 

20 lb sheaf w/big tine fork about 10 throws lo to mid 20 avg.

 

Feeling good.  No pain in knee during squats or throws, so all is good for now.

 

General WU: 5 min Elliptical, 2 x@ Palloff Press, neck, back raise, TKE

 

SS Squat worked up to 315x3 w/DB Inc 3x25 50's

Pulls 315 3x3, 365 3x3 (conventional, medium stance, sumo)

12" Log cleans 3x5 205, strict press last set

LWD x5 worked on first turn

General WU: stretchin, 7 min elliptical, foot drills

 

DE SS BS 225 8x2 alt wide/close

DE Pulls 225 w/GB 5x1, 5x1 w/o GB

Face Pull 3x12/Seated LC 130 3x10/Tri movement 4x10/abs 3x20

Power Shrug 225 2x5

 

General WU: TKE/back raise 2x10, stretchin

 

SS Squats 275x3/neck 3x20

Pin Pull (below knee) easy 585x3

DB bench 65'sx20, 75's 2x20/Pallof Press 70-90 3x 30 sec/Shrug 315 2x15

SS GM's 135 3x5/Dec Ab 3x20

 

Elliptical 10 min (interval training)

 

Gen WU:  static/dynamic stretch, b-ball erectors, glutes, piriformis, TKE 2x10, foot drills

 

High Pull up to 235x3

DE SS Box Sq 225, 245, 265 2x2 w/Pulldown 5x10 160

DE Pulls 225 w/short avg bands 10x1

Windmills 2x5 35 DB

 

 

Gen WU:  5 min bike, lots of stretchin, baseball erectors, piriformis

 

Hang clean 185 3x5

Mil Press 135 3x8

40 lb DB swings 3x5 @ arm (mimic WOB)

 

HH 5 one swings and 5 two swings.  Felt good, avg 70-75', could be 90' if i could get some loft..