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Training Log: Northern Thrower |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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That link above isn't going to work. Anyone that wants can either go to my youtube channel(just search dannyautrey on youtube) or the NASGAWEB Whiteboard in this section to see the vid... if you care... which is probably no one. lol
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Link fixed.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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repped...
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Knee Rehab Workout #2
Stationary bike- 20 min
Leg Press- 3x10@200 with both legs, then each leg seperately
Straight leg raises- 3x15
TKE- 3x15
Notes:
Felt good, for the most part. I have a little bit of popping at times. It doesn't have me overly concerned, since it's not really painful.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Bench
Warmups Floor press v double choked mini band + 44chain 1x10@135 1x10@185 1x6@225 1x5@245 1x2@275 1x1@295 1x0@315 1x1@315 PR 3x1@295 Bent over rows 5x10@225 Close grip incline bench 1x5@135 3x5@225 DB Bench 1x10@100 1x6@100 2x5@80 Face pulls 5x12 First time doin that particular set up on floor press, but I missed that same weight without the chain 8 weeks ago, so PR it is. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Boom! PR!
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Boom!
Knee Rehab 20minute stationary bike Stretching Leg press - 3x12 each leg and both legs TKE- 4x20 RDL - 2x10 Feelin good, yall. I wasn't gonna squat, but there was a group of four bro bros in one of the racks making a total mockery of the lift. I decided that someone had to please the gods of the squat rack, so I slid under a bar. Depth was good, pain was there, but tolerable. I think I'm back! Next week, 245x3x5.. Baby steps. Now, its NSAIDs and RICE.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE Bench
Warmup stuff Speedy Bench vs mini band Bent over row, wide grip, pulled to xyphoid process 1x6@135, 155, 175, 195, 215, 225 Press OH Lockouts 2x5 1x4 Front raise 4x10 Face pulls 5x12 Lesson to be learned here... I have a weak press. Fresh, I'm doubting I'm good for 205. Just goes to show ya, kids, benching does almost zilch for oh strength. I can lay down and bench 365 at any given time, but I can't press 60% of that. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Knee is feeling good. Based on that, I will squat again Friday, along with the rest of my rehab stuff. If that goes well, and I don't swell up, I will continue to squat 2x per week for the next 5 weeks, then take a reload week for all of my lifts before I undergo a 6 week meet prep for my meet on March 24. Hopefully, my last heavy squat workout will involve somewhere close to 5 wheels and my last deadlift starts with a 6.
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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So true on the women's press carryover to OHP. Although the opposite is most certainly true.
Glad to hear the knee feels good! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME BenchWarmups
1 board bench(+44lb chain) 2x1@355 PR stuff Bent over rows Floor Press Close Grip Incline Bench Face Pulls 4x15 Felt good. 355 felt good in my hands. I might have gone for 365 had I not just worked for 12hrs. Either way, holding 400lbs in my hands is nice, and doesn't feel heavy at all, really.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Updating with last night's session.
KNEE REHAB warmups
Stationary Bike- 20 MIN
Squats
Leg Press
3x15@ whatever
TKE
3x20
Knee is feeling good during the squats, but still not 100%. It's coming back, though. There is still a noticeable difference between my right and left legs as far as muscle activation.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Missed my Wednesday DE Bench session. I rage!
Tonight: Knee Rehab 10 minutes stationary bike Squat 2x10@135 1x5@225 3x5@255 Single Leg Press 300ish x 4x12 TKE 3x20 20 minutes stationary bike Knee was good in the presses and squats. For some reason, the front part of my knee hurts a little during biking, but not during lifting. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Bench
warmings up Full range + 44lb chain 1x10@135 1x10@185 1x6@225 1x5@245 1x3@275 1x2@295 1x1@315 1x1@335 1x1@345 10lb pr yay! 1x0@355 2x2@335 Bent over row 2x10@225 2x10@275 Press 1x6@135 3x4@165 DB Bench 5x5@110 Front Raise 3x10@40 raaaawwwwwwr!!!! No vids today, but I did unrack these heckers myself.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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lol at the censor changing that to heckers
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Knee habElliptical hurts less than bike- 10 minutes
Squat Single Leg Press Didn't have time for anything else cuz I'm now training one of the football players I coached this summer. Does anyone think it's a bad idea or too early to have some ART done to break up scar tissue around the knee and some clean up in my quad? |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE Bench Warmup/foam roll Speed Bench vs mini 1x10@135 1x5@185 8x3@185 BEnt over row 3x10@185 Incline close grip bench 4x5@225 Seated OH tricep extensions 3x10 Cable press downs 3x10 Lat Pulldowns 4x10 Face pull 5x12 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Apparently I set a PR a few weeks ago, and didn't know about it until the other day. Hit a home run and knocked my wife up. Found out on my birthday, so that was kinda cool. This will be our first child and I'm pretty thrilled about it.
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Congrats!
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Feelin fatigued today, so only did my squats and 10 minutes on the elliptical. Did 3x5@275. 2 more weeks of this and ill be ready for a week off, then into a very abbreviated meet prep for 3/24
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Thanks Craig.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Bench
Warming ups Floor press v double choked mini 1x10@135 1x10@185 1x5@225 1x5@245 1x3@275 1x2@295 1x1@315 1x1@325 1x1@335 30lb PR!!! DB bench 1x5@100 1x5@120 1x4@140 1x9@120 Incline Bench 2x5@225 Somewhat rushed on this workout. Got up late, and I work tonight. No big deal, though. I got the work in and set a PR, fueled by the rage of GB playing horrible football and losing. Old PR is roughly 8 weeks old, which seems to be par for the course lately. Since I've started using the Westside method, I've been increasing in strength on an 8 week schedule. I'm pleased, and hopefully this helps with my throwing.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Knee has some swelling and some pressure in the same area as the initial injury. Not thrilled about that. I think I'll take it easy tomorrow.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE Bench
Warmups, in the literal sense of the word. It was a high of -11*F today Speedy Bench vs Mini Band 8x3@185 Press 3x5@165 Bent Over row 3x10@225 Front Raise 1x10@40 1x10@60 1x10@40 Face Pulls 3x10 Was good enough for a work day and training a young guy how to Squat/bench/deadlift. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Trying to get the Squat back
Warmup/foam roll
Squat
Single Leg press
Treated the squats like speed squats. They felt good, with only a slight amount of knee pain.
My trainee(14 years old, 6' 170) is coming along. He did 5x5@115 on squats today. His depth isn't there, but I think that will come with increased hamstring strength in the future.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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As I set here, thinking about my future in training, I wonder what it will be like. How hard is it going to be to maintain a consistant training schedule with a newborn around? Will I still be able to accomplish my life strength goals?
I think it's important for me to continue. I certainly don't ever want my kid to feel neglected because I'm in the gym. That's really my only fear, in the matter. Hopefully I can raise them to see my training for what it really is, and not as something selfish that I spend my time on. Sons always idolize their fathers' strength. In many cases, it is almost mythical to them. How often do you remember arguing with your friends about whose dad was stronger? I want to be the strongest of all dads. As boys get older, they often challenge themselves to be as strong as their father. Hopefully I can give him something to work for and be proud of. For my girl, I want to be strong. I want her to know that I can protect her from anyone and anything. Yes, I do want to be the intimidating father that she brings boys home to. I want to be a good example of they type of man that she wants to marry. In my future, I'll have to have a whole different type of strength than what I've been building. I'm now going to have to carry the entire world of at least one individual. I look forward to the challenge. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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You will still have plenty of time to train, but there will be decisions based on time with the family. I had to make them many years ago (and continue to make them currently as mine are 10 and 11 now), and I don't regret adjusting my schedule or missing a highland game one bit.
I'm amazed by the guys that have young ones and still do 20 games per year and train 4-5 times per week, as I know I couldn't and wouldn't want to do it. Good luck! |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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I think it definitely takes sacrifices, and it can be difficult. That's why my alarm goes off at 4:30 am each morning; not because I want to go lift then, but I know that it's the only time I can go if I want to spend time with my family after work. By lifting before work, I know that I won't miss anytime with my family.
Just an example. You'll know what to do. |
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