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TRAINING LOG: ADAM KEEP

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adam keep View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/11 at 5:53am
Conditioning last night...Skipped rope for 20 min, Stair Stepper for 20 min, then did some hill running. Smoked!

Lifting today. Had a really good session. I am seriously beat up from the last couple weeks training, but I still seemed to put it together.

High pulls. All sets 2 reps and 40 sec rest.

135, 135, 185, 185, 205, 205, 225, 275, 315, 315, 335, 355 for 6 sets

Strict Press. All sets 2 reps and 30 sec rest.

135, 135, 185, 185, 205, 205, 225, 225

Push Press

275, 275, 315, 315

Push Jerk

315x4, 315x5

Deadlift with Hex bar and shrug at top. All sets 2 reps and 40 sec rest.

135, 135, 225, 225, 275, 315, 405, 495 for 6 sets (I think it was these weights, a hex bar is 45lbs right?)

Finished with some plyos and abs.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/11 at 6:29am
http://www.youtube.com/watch?v=K1OCsU4bFLs

Vid for the push jerks.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote casinonman Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/11 at 2:42pm

You know Adam, I bet had you been drinking tuna shakes you would have gotten more reps.

 

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/20/11 at 4:57am
Hahaha! Shut it! We all know it isn't tuna and chicken shakes that make him who he is. The dude takes more crap and insulin than any of the others. The chicken shake and a tub full of insulin is the concoction that puts his size on. Lame!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/11 at 7:34am
Did a ton of walking yesterday out of boredom.

Today's training. Base gym was closed so I had to use the hotel facilities. They have a fair amount of stuff, but no rack or anything so i had to use the smith machine. Obviously the weights listed will be what I loaded on, but who actually knows how much it is really.

Back squat with bands (doubled reds and doubled purple from ironwoody) warm up sets were doubles, working sets were singles. Rest was 30 sec between sets.

warm up 135, 225, 275, 295, working sets 345, 345, 365, 365, 415 for 8 sets.

Reverse Band Close Grip Bench. Used the little purple ones, maybe 30lbs off maybe less, who knows again. Warm ups were doubles, working sets singles. Rest was 30 sec.

warm up 135, 225, 275, working sets, 295, 295, 345, 345, 365, 365, 385 for 4 sets, 405 for 4 sets, then back down to 365 for 4 sets. Smoked!!! All reps were mega fast, I like the reverse band stuff!

Finished with pullups, grip work, abs, and some skipping rope. BW is around 235 like usual as of late. I am not sure if I need to get lighter and faster or heavier and stronger right now. I just wanna throw far when I get back to England and can practice!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/11 at 9:16am
Well i had my worst session ever today. Didn't eat enough, didn't sleep enough, and the gym was freezing so i couldn't warm up. I tried to lift, but everything felt nailed down and I was getting the shakes from needed to eat. I called it quits early and am going to try to repeat the workout later in the week.

Had a good conditioning session yesterday. Did 10 min of skipping rope, 1000m on the rower, and ran 1 mile.

Looking forward to Friday and lifting again. I really want to hit big lifts!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/11 at 6:04am
Well I am redeemed! I had a great sleep, ate good meals, and decided to try it again. Had a great session today!

Hang power cleans. Warm up sets were 2 reps and working sets were 1 rep.

Warm up 135, 135, 185, 185, 225, 225, 275, 275, Working sets 315, 315, 335, 335, 335, 335, 335, 335

Front squat. Warm up sets were 2 reps, working sets were 1 rep.

Warm up 135, 185, 225, 275, 315, 315, Working sets 365, 365, 405, 405, 455, 405, 405, 405, 405, 405, 405

Push press all sets 1 rep.

135 for 3 sets, 225 for 3 sets, 275, 315, 315, 335, 355, missed 365 (I had it super close, but I'll get it next time. I think I was just worn out, PR pre back injury was 385).

Finished with some leg assistance work, back extensions and some abs stuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/11 at 7:32am

Adam,

Impressive stuff for a guy your size.  Did you actually do a single Front Squat at 455 or was that a typo (just asking given the series)?

Why did you do Push Presses AFTER the Front Squats?  I would imagine you would have got 365 for sure if you had done them second, even if the Front Squats were just singles.  Curious about your logic on this.  BTW, how tall are you?


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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/11 at 7:42am
First off, thanks man! Yeah I did one at 455, was gonna try a 500, but the 455 was tough enough today.

I did the push presses after the front squats because pressing, specifically overhead pressing has always been a strength of mine so I just don't train it as hard.

I am 5'10" almost 5'11".
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/26/11 at 3:03am
Did 2 sessions of cardio yesterday. Really felt good!

Today's training went really well.

Deadlift/Power snatch (did 1 deadlift and 1 Power Snatch as 1 total rep). All sets 1 rep.

Did a bunch of sets at 135 and 155, 185, 185, 205, 205, 225, 225, 245

Deadlift +1 shrug (still a little scared to go heavy on these, but i need to start pulling again.)

315, 315, 365, 385, 405, 405, 495 for 6 sets. These were really easy, but I am not going to push it.

Dips. All sets are 1 rep.

did a few sets with just BW, BW+45 for 3 sets, BW+90 for 2 sets, BW+135x1, BW+180 for 6 sets, BW+190, BW+205x1 and another half rep. Working my way back up to the 5 plate level again!

Finished with a buttload of pullups and abs. Feeling good today!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/28/11 at 6:06am
Rested yesterday and did lots and lots of sleeping. Don't normally sleep more than 6 hours, but I got 11 and feel amazing! I am taking a week or so off of oly lifting I think because there are no bumpers here and I am beating myself up by having to decelerate everything. Plus my joints need the break anyways.

Box squats supersetted with neutral grip pullups. All sets were 3 squats and 5 pullups.

Bar, 135, 225, 315, 405, 455, 495 for 5 sets. Total 55 pullups.

Close grip floor press. All sets 3 reps.

135, 225, 275, 295, 315, 315, 295 for 5 sets.

Finished with 4 sets of 4 reps plyo pushups, 6 sets of 10 pushups with hands on plates, and then did a ton more pullups I think another 55.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 2/28/11 at 6:09am
Rested yesterday and did lots and lots of sleeping. Don't normally sleep more than 6 hours, but I got 11 and feel amazing! I am taking a week or so off of oly lifting I think because there are no bumpers here and I am beating myself up by having to decelerate everything. Plus my joints need the break anyways.

Box squats supersetted with neutral grip pullups. All sets were 3 squats and 5 pullups.

Bar, 135, 225, 315, 405, 455, 495 for 5 sets. Total 55 pullups.

Close grip floor press. All sets 3 reps.

135, 225, 275, 295, 315, 315, 295 for 5 sets.

Finished with 4 sets of 4 reps plyo pushups, 6 sets of 10 pushups with hands on plates, and then did a ton more pullups I think another 55.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/11 at 5:09am
Had me a good one today! Still gonna take a break from oly lifting.

Front Squats. All sets 3 reps. Didn't time my rest, but they were short for sure.

Bar, 135, 185, 225, 275, 295, 315, 345, 365, 385. Cut it there as I didn't want to push it today.

Strict OH Press. All sets 3 reps. No timed rest again here, but I kept them short.

135, 155, 185, 205, 225, 245, 265. Didn't have anything else in my arms today, bummer.

Finished with 3 sets of 12 leg curls, 3 sets of 20 bw squats, 3 sets of 10 1-armed kettlebell swings supersetted with 10 plyo lunges, and 3 sets of 15 kettlebell high pull swings supersetted with 10 box stepups.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Betz Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/11 at 8:58am
Nice work, Adam.  Looks like your progressing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/11 at 6:09pm
Hey thanks Sean! I am trying to make the most of my deployment in training since I can't go out and throw. With no end in sight of this deployment right now I think I will be able to make some good gains here barring injury. I keep looking at all the results from the shows going on and the ones from last year and i just want to throw more! I am trying to watch vids too so I can study technique of all you pros. It's gonna be rough to try to master all those throws!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/03/11 at 6:05pm
Yesterday's conditioning. I did 4x400m sprints with 2 min rest between and 3 tabata interval jump rope sessions.

I am thinking i want to put on a little weight now since i don't plan to compete in LW strongman anymore. I think maybe 5lbs will be the first goal. I need them to be lean though because I still have to have less than a 37in waist and be able to run the 1.5 mile in less than 12 min for the AF PT tests. I think I can handle at least that much right now.

Lifting tonight after work if i am not too tired. Looking forward to it!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/11 at 2:49am
Good session today, but my back let me know it is not ready for heavy deads just yet.

Rack deads from below knee. All sets 3 reps.

135, 225, 315, 405, 495, 545. Had to stop there, it's all I could do with confidence right now. I want my big deadlift back!!!

Dips. All sets 3 reps.

Did 5 sets of just BW, BW+45 for 3 sets, BW+90 for 3 sets, BW+135 for 5 sets.

Finished with some 1 arm dumbbell presses and dumbbell rows. Might do a little cardio later if I am bored.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/11 at 5:15am
Saturday conditioning, I put on a backpack with a bunch of water bottles in it and walked up and down the steep hill leading to where I am staying, then finished with about 20 min of skipping rope...my calves are still sore today!!! Haha!

Today's training. I had a really good session, everything felt strong.

Power clean with bar height just below knees in rack. Didn't take it heavy since this is the first session back. All sets were 2 reps.

135, 205, 225, 275, 295, 315

Low box squat against doubled red and purple Ironwoody Bands. All sets were 2 reps and were good and snappy!

Bar, 135, 225, 315, 365, 405, 365 for 5 sets.

Speed bench with hands inside rings superset with neutral grip pullups. Bench was 2 reps and pullups was 5

135, 185, 225, 275 for 6 sets. 50 total pullups.

Finished with some back assistance work and some abs stuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/11 at 12:44am
Conditioning yesterday. I did 3 sets of 15sec on and 5sec off for 10 rounds skipping rope. I also did 3 rounds of hill sprints on a treadmill tabata style of 20sec on and 10sec off. I really liked this!!! I will be doing the hill sprint on a treadmill more often for sure!

Today's session. Legs were kinda beat up and it showed, but I pushed as hard as they'd let me!

Front Squats. All sets 2 reps. Tried to be as fast as possible. Rest times were 40 sec.

Bar, 135, 135, 185, 185, 225, 225, 275, 275, 295, 295, 315, 315, 345, 345, 365, 390 for 3 sets but it was just too much today 370 for 3 sets.

Seated behind the neck overhead press. Used my purple bands to lighten them for some speed work. I dont think I choked them on enough, it might have taken 15lbs off this time. All sets 2 reps and 20-25 sec rest.

135, 135, 205, 205, 225, 225, 275, 275, 295 for 7 sets.

Finished with some high rep lower body stuff and some incline dumbbell pressing. Beat to hell and hoping I can throw far when I get back to home station.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/11 at 3:13am
Well today was not a good session. My deadlift is still not responding due to the back injury and it is really getting in my head. I want to have my 740 pull back so bad! I think I am going to take a few weeks to a month off of heavy lifting and just go to the gym and "work out". Maybe a little bodybuilding style will help. I'll still add in plyos and some power cleans and such, but I need a rest from the low rep stuff for a bit. So Monday it will start...I will have a "leg day"! Haha!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/13/11 at 10:14pm
Had me a really good session today! Not because I lifted tons of weight, but i just had fun! Been a while since training was just fun to do!

Hang Power Cleans. All sets 6 reps.

Bar, 135, 225, 225, 245

Close Stance Box Squat. All sets 6 reps. 60 sec rest.

135, 185, 225, 315, 365, 405. These were all easy, I need to give my lower back a rest though. I hope it decides to heal really soon!

Leg Ext.

4 sets of 10

Speed bench. All sets 2 reps and 20 sec rest.

135, 185, 225 for 8 sets.

RDL. All sets 6 reps. I used my fat gripz for the first few sets to work on my grip. I figure if I do this and then just use double overhand grip when i dont use them, I will limit the weight I use on deads and it will help with the healing process. I am a meathead after all and will go heavy even if I shouldn't.

135, 205, 205, 225, took off fat gripz, 245, 275.

Box Step-ups. All sets 6 reps. Used the fat gripz on these.

Did 4 sets of 6 per side.

Finished with some abs and light kettlebell work.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/11 at 12:12am
I did a bit of running after my last lower body session. I just ran 1.25 miles and skipped some rope. Last night I ran 2 miles and skipped rope.

Today's session. I had me another good one. I feel great! The sun is finally out here in Greece, maybe that is why I am feeling like a champ. Still taking it easy with the heavy weights, but this was still a burner.

Close grip floor presses. All sets 6 reps. Short rest periods, but not timed.

Bar, 135, 225, 275, 275, 295.

Neutral grip pullups with fat gripz.

25 reps (broken up into whatever I could do, so like 3-4 at a time)

Regular grip pullups.

25 reps

Incline Dumbbell. All sets 8 reps. Short rest periods.

70, 80, 90, 100, this is all they have for dumbbells here, all sets were easy.

Dumbbell rows with fat gripz. All sets 10 reps.

55, 65, 75, took off the gripz, 95, 95.

Dips

60 reps broken into whatever I could do.

Explosive shrugs. All sets 6 reps. Short rest periods.

Bar, 135, 225, 315, 365, 385.

Finished with some superset crap for the GUNZ! Haha!

Gonna run later tonight. Schweet!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/11 at 12:48am
After my session yesterday I went into the gym here at the hotel and did a goofy arm session. I am trying to bring up my left arm strength and size. In 2005 I broke the crap out of my left forearm and now have 3 plates and 30 pins in there and they have limited me since then. After the arm garbage I ran a mile. Today I ran 2 miles.

Tomorrow's session will be a heavy lower body day. Looking forward to training!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/11 at 7:31am
So what was supposed to be a 5 hour day turned into a 13.5 hour day, total bummer! My legs were just beat up from walking around the jet over and over as we did inspections and such. Still managed to lift though, but it was far from an impressive session.

Front squat

135x5, 225x5, 315x5, 365x3, 405x3

Smith Machine reverse lunges

135x8 per side, 225x6, 275x6, 315x3

Light Good mornings (hoping these will help with building my low back up again)

135x8, 155x8, 185x8

Finished with some lower assistance exercises and speed pressing.

An exercise I do in my assistance is a high rep leg press only doing the last 1/3 of the lift. I know these sound stupid, but they seriously helped my deadlift off the floor and with my leg drive for my pressing. I was hitting these hard when I hit the 740 dead and 374 log press.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/19/11 at 3:33am
Cardio today: ran .75 mi. Did 15 min of sprints. Row 2000m. Ran 1 mi. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/11 at 2:10am
I gotta say, these last few training sessions with all the bodybuilding bullhonkey have really helped out my body! I feel really good, non of my joints hurt, my mood is up, everything just feels better. I will not be staying with this training, but it is a welcome break from the heavy stuff.

Today:

Warm up with 500m row.

Push press. All sets 6 reps. Rest periods short.

Bar, 135, 185, 225, 275, 295

Weighted Neutral grip pullups. 5x5. rest periods short.

BW+35 for the 5 sets

Dips. Did 40 reps with BW+45. Left tri is a little goofy with these, but not too bad I guess.

Finished with some arm stuff, abs, and a 1 mile run.

By the way, Libya needs to pump their breaks so I can go home and throw!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/23/11 at 1:07am
Gym was closed today so I had to use the hotel gym. Smith machine...yay! Haha! Yesterday's cardio was tabata sprints on a treadmill set to 11% incline at a good running pace and did 8 sets of 20 on and 10 off (I would just stand on the side of the treadmill). Then I ran 1/2 a mile, 10 min on the stair stepper, and 5 min of skipping rope.

Today:

Back squat on smith machine. Weights are what I added to the bar, not sure what the bar actually weighs. All sets 10 reps. Rest was 3 min.

135lbs, 225, 315, 405, 455 for 5...just didn't have 10 in me at all.

Explosive pushups. Did 10 sets of 3. Left tricep is giving me a pain again. Don't know what it is. Doesn't hurt on overheads, only dips and benches.

Leg ext/leg curl superset. Did 3 sets of 12 per lift. Lame I know, but you go with what you got! Haha!

Deadlift. All sets 8 reps. Rest was minimal. Did these last because I want to go light and keep the back happy. Today it was happy! Things are looking up for me! Used a 35lb plate as the biggest plate so I had to pull farther.

145, 215, 265, 335, 355. Easy, but not gonna push it! Feeling good!

Finished with weighted abs and some leg lifts then did cardio. Cardio was 4 rounds of a 400m run superset with 100 rope skips and 30 sec rest.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/11 at 4:36am
Cardio: 1.5 mile run. 6 sets of suicides on a volleyball court. Row 500m. Skip rope for 10 min.

Looks like I wont be leaving here for a lot longer so it will be even longer till I get to start throwing, bummer.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Beau Fay Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/11 at 5:29am
Adam, I always enjoy reading your log because it's neat to see an athlete who can train two totally different systems so well.  It proves your point that bigger athletes can eventually adapt and be extremely strong and explosive as well as fit.  I know when I incorporate more of this type of work I feel much better and more energetic.  Carry on, brother!
"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed
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Post Options Post Options   Thanks (0) Thanks(0)   Quote adam keep Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/11 at 5:02pm
Originally posted by Beau Fay Beau Fay wrote:

Adam, I always enjoy reading your log because it's neat to see an athlete who can train two totally different systems so well.  It proves your point that bigger athletes can eventually adapt and be extremely strong and explosive as well as fit.  I know when I incorporate more of this type of work I feel much better and more energetic.  Carry on, brother!


Thanks a ton man! I think the cardio is something necessary for athletes. Like you said, you just feel better and more energetic and recover faster because flat out you are just healthier. Brian Oldfield used to do all kinds of training and not just gym work and he was an amazing thrower so why not look into other types instead of just pluggin away at the same thing over and over? I do love the feeling after a run though, you just feel almost high it seems.

I have to keep up with some level of cardio anyways due to being in the Air Force and being deployed right now gives me a little more time to do extra training, but at home cardio is the same and I cut out a few exercises in my lifting.

Again, thanks for reading my journal and good luck in your training!!
105kg pro strongman
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