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TRAINING LOG: Adam Sizemore |
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Adam Sizemore 
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Joined: 1/18/11 Location: United States Status: Offline Points: 363 |
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 Topic: TRAINING LOG: Adam SizemorePosted: 1/19/11 at 9:57am |
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Squat and Pull day. Typical squat warmup no stretching nothing dynamic just load it with 135 and rep it a bunch until my hips loosen up. Squats 225x5 275x5 315x5 365x5 365x3 405x2. Didn't warm for deads just started with 135 and did singles to see where I stood. Deadlifts 135x1 225x1 315x1 405x1 500x1. Finished off with 3x12's of leg press and leg curls for assistance. (Don't judge me, the strongest deadlifter in the world said it was ok) |
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boaner
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Posted: 1/20/11 at 1:07pm |
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Welcome Brother! Look forward to seeing you in Greenville again this year!
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Adam Sizemore
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Posted: 1/21/11 at 1:04pm |
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O I can't wait I'm fired up! Ok was way sore from Wednesday still but it was ok cause it was just extra tri work today anyway. Worked bench again mostly just to warmup and because a friend was actually doing work sets 155x5 185x1 225x1 275x1 Then flat dumbbell and Tate presses superset with tri ext. Numbers are insignificant.... ok I just don't remember. Plank holds for core. |
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@Sizemore48
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Adam Sizemore
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Posted: 1/23/11 at 2:49pm |
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Glad the Jets got beat. I can't stand Rex Ryan, if you're gonna talk about it...do it. No training today, not because it's Sunday but because I'm lazy. Make up for it tomorrow. |
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Adam Sizemore
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Posted: 1/25/11 at 1:38am |
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This is actually yesterdays training but didn't get it logged in time.
Raw moderate grip bench 135x5 155x5 185x5 225x3 245x3 Three board press still moderate grip 245x3 275x3 295x1 (got mashed on the second) Put bench shirt on. 225x1 275x1 315x1(PR) Band face pulls and tri ext for assistance. |
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@Sizemore48
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Adam Sizemore
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Posted: 1/27/11 at 8:08am |
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So no training last night unless you count standing for 3 straight
hours and some light jumps. Went to see Avenged Sevenfold in Knoxville and they were bad ass!! |
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Adam Sizemore
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Posted: 1/28/11 at 2:27pm |
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Awesome night squatting and did some assistance stuff too.
Started the evening with tbar rows lat pull downs side and front raises the some tri ext just for extra stuff because Andy Bolton said to. Now to the fun stuff squats. 135x a bunch 225x3 275x3 315x3 365x3 Put on leviathan suit bottoms 405x3 500x1 600x1 (got a little pull from my back spotter because I got too far forward but just enough to get me back in my groove) Then I felt like crap cause that was heavy and did nothing else but go home and eat. |
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Adam Sizemore
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Posted: 1/30/11 at 11:16am |
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Threw for the first time this year. 16# Sheaf and stone. Sheaf was ok
barely cleared 28 and change but stone sucked as usual I hate it. Didn't even bother to step off or measure stone throws. Did get to throw with uncle mike though so that was good. |
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coachmiller
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Posted: 1/30/11 at 12:38pm |
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Adam, I read on elitefts where you were asking about stone technique. I live an hour east of Nashville and would like to meet and throw. I could help you with the stone. I've thrown shot many years and have coached throwers the last 18 yrs. We met at Gatlinburg two years ago. I'm the one who tore the bicep. If you want pm me your number and we can get together. Tell mike I said hello. Brent Miller |
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Coach Miller
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Adam Sizemore
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Posted: 1/31/11 at 3:06pm |
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Brent: I responded to your pm before I rad my log I will get back to
you on that one. If you want I can send you some videos of my stone from this week. Log Bench Raw moderate grip. 135x10x2 155x5 175x5 185x5 205x5 225x5 245x5 Three board press 225x3 245x3 275x3 285x1 Shirted. Couldn't get it on like I wanted because I was in the public school gym and no one knew how to help me get it on correctly. In addition to that Pauly D was my spotter (not really but he could have passed as a double) just as a note. 245x1 275x1 295x1 None of these attempts touched shirt was too jacked up. Finished with tri. ext. and face pulls 3x15 for both. Overall it was a good training day but didn't get the shirt work I wanted. Going to move to more olympic lifts this week got games comin up. |
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@Sizemore48
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Adam Sizemore
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Joined: 1/18/11 Location: United States Status: Offline Points: 363 |
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Posted: 2/03/11 at 4:28am |
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Nothing yesterday but some cardio. Had a basketball game (yes we
won 54-34 and yes I dominated) gonnna squat tomorrow cns should be recovered from the beating it took last Friday. "Injuries are the price we pay for the thrill of not having sat on our asses" |
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@Sizemore48
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Adam Sizemore
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Posted: 2/04/11 at 1:52pm |
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Easy day letting the cns recover.
Squats Bar x 10x2 135x5 225x3 275x3 315x3 315x3 Leg press super set with leg curls 2x20 press 2x12 curl Finished with other upper back and tri assistance. Tate presses with tri ext 3x15 each. |
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@Sizemore48
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Adam Sizemore
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Posted: 2/07/11 at 1:48pm |
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Pretty crappy day ended up ending well. Woke up freezing to death
so my wife convinced me it was time to see the doctor.....ehhh. so I went anyway and it turns out I have the flu but they prescribed me the good shit so I literally felt better in hours. Anyway to the nights training. Moderate grip raw full range. 135x5 185x3 225x3 245x1 265x2 Got into my bench shirt 225x1 (didn't touch) 275x1 295x1 325x1 (PR) Four board presses 225x3 245x3 265x3 275x3 295x3 Finished with tri ext and face pulls. Did some lat pull downs too. |
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@Sizemore48
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Adam Sizemore
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Posted: 2/13/11 at 2:21pm |
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A lot of good work today.
Squats 135x some 225x3 245x3 335x1 Put suit bottom on 425x1 515x1 515x1 Deads 225x1 405x1 565x1 Had 615 to my waist two times but never locked it. Hang cleans. 135x5 225x3 275x3 275x1 I was dead so I finished with leg press and curls stretched a little and went home. About 9 weeks out from first games, a lot of room to get better. |
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@Sizemore48
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Adam Sizemore
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Posted: 2/16/11 at 1:06pm |
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Started a new training regiment today. My friend Matt York is training
me for my push/pull meet in april. Bench 135x a bunch 185x5 205x5 215x5 Board press. 215x5x3 shoulder press 105x3 Dips and rear delt to finish. Gotta pul 3x body weight to qualify for night of the living deadlift. So I'm training for an spf meet in april throwin in between. |
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Adam Sizemore
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Posted: 2/20/11 at 11:46am |
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Squat and pull.
Raw squats 135x5 185x3 245x5 335x5 315x3 295x3 Rack pulls. I would prefer 18" deads butt no one has blocks to do it with so I'm forced to do rack pulls. 225x3 315x3 405x3 Glute ham 3x6 Reverse hyper 2x8 Leg press 2x20 Chest supported rows 3x10 |
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Adam Sizemore
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Posted: 2/22/11 at 7:49am |
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Ommitted and important lift from Sunday's log. In addition to
everything I did after the rack pull I did speed pulls sumo over over grip 315x2x5. Hard to believe I forgot to include my favorite movement but it happens. |
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@Sizemore48
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Adam Sizemore
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Posted: 2/26/11 at 4:37am |
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Squats and pulls today. Really strong day I just didn't do much
volume. Squats 145x5 345x5 18" deads 445x1x3 535x1 625x1 Orange short band speed pulls (sumo) 135x1x10 135x10 Reverse hyper 2x8 with orange long bands. |
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Adam Sizemore
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Posted: 2/28/11 at 3:06pm |
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Liftin in the school gym again just let me say..... AWESOME! OK its not
really. Full range raw bench 135x a bunch Some front and side raises to loosen my shoulders 185x6 (lost count) 225x5 235x5 3 board press 235x3 265x3 275x3 285x3 265x3 265x3 JM presses 3x10 Finished with face pulls 4x10 |
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@Sizemore48
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Adam Sizemore
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Posted: 3/04/11 at 5:41am |
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This was actually yesterday I just forgot to log it.
A bunch of extra work nothing hard. Chest supported rows Lat pull downs Tate presses Tri ext. Curls and pec deck Everything was 3x10 for sake of being easy. |
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Adam Sizemore
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Posted: 3/06/11 at 10:35am |
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Squat and pull
Barx5 145x5 235x5 325x5 415x2 Deads from floor 255x2 345x2x2 435x1 525x1 Orange Band good mornings Barx5 135x5 135x5 |
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Adam Sizemore
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Posted: 3/13/11 at 11:01am |
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Spring break I took a little time off. I've had an elbow start giving me
fits so I backed off. Friday Wob 42# Warmed up with a few standing throws. Ended up alternating the spin and stand. Hit 16' easily standing and probably bout 14'6" spinning (ban the spin) Sheaf 16# Sheaf was better today than a few weeks ago. Cleared 28 with ease once I got warmed up. That's the best I've ever hit in comp and it was with the bag I'm training with so maybe I'm getting where I want to go. Saturday Light goodmorning squats with the yoke bar to warm up. 18" deads 255x3 345x1 435x1 525x3 615x1 Good morning squats with yoke bar 145x5x4 One arm kettlebell snatches great for guys who stand with wob and sheaf. 16kgx5 (each arm) 24kgx5 28kgx5 32kgx5 40kgx5 48kgx5 In short Mike and I did the whole rack for 5's. Ate pals afterwards fueling champions in a flash. |
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Adam Sizemore
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Joined: 1/18/11 Location: United States Status: Offline Points: 363 |
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Posted: 3/14/11 at 3:20pm |
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Bench bench and more bench
Close grip 135x6 185x6 225x6 235x6 245x6 Two board presses 225x5 245x5 265x2 Floor presses 135x12 185x12 225x6 195x12 185x10 Chest supported rows 3x8 |
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Adam Sizemore
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Posted: 3/15/11 at 12:34pm |
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Hammer turns 10 to the left and 10 the right. Did 3 sets on my back porch and decided to put my blades on and do some just to stay in practice. Did two sets with them on and on the last reps of the last set turned it as fast as I could just to see how good my balance was. It's so so....
If anyone would like to make their own I would be happy to post materials and instructions. |
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@Sizemore48
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Adam Sizemore
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Posted: 3/17/11 at 3:15pm |
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If you are to pull then it is best to do it heavy...
Heavy triplets very basic just kept going untill I couldn't do a triple 135x5 225x3 275x3 315x3 365x3 405x3 505x2 I did everything sumo because its most comfortable. Conventional is better for training but sumo is more fun. Yoke squats 225x6x4 Elite strong band good mornings 3x10 Stiff leg deads 135x10x2 Went home and crashed on the couch my lower back is gonna be angry tomorrow. Throwing 28 tomorrow in case anyone wants to drive to Johson City for no real good reason. |
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@Sizemore48
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Adam Sizemore
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Posted: 3/22/11 at 9:09am |
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Bench bench and more bench
Moderate grip 135 warmup 185x12 205x10 225x8 245x6 135x15 135x14 Miniband 3 boards wide grip. 135x8 135x8 155x8 155x8 Tricep death 225 1 board x5 135 1 board x5 2 board x5 3 board x5 4 board x2 Meadow rows. 12 10 8 Feasted. May see if I can convince the old guy to throw some hammer tomorrow. |
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@Sizemore48
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Adam Sizemore
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Joined: 1/18/11 Location: United States Status: Offline Points: 363 |
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Posted: 3/24/11 at 2:09am |
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Squaty McSquatterson
No real warmup except for coaching high school disc and shot throwers. I found out I'm a terrible track coach because I ended up just sharing stories of when I played high school ball instead of throwing. Cambered bar squats. 135x4 225x4 315x4 315x4 315x4 We did something I'm gonna call rail pulls. The safety rails in a rack were turned upside down and jammed in at a 45 degree angle and we stuck a bar on it with 135 to simulate the final turn and pull. Pretty good movement actually. |
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Adam Sizemore
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Posted: 3/26/11 at 9:24am |
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Cambered bar bench
135x5 185x8 225x8 245x8 250x8 185x22 Incline dumbell 50x8 60x8 65x8 65x8 Incline bench 185x5x3 Pec dec 3x10 Side raises 3x15 Hammer curls 3x10 Abs Strict Overhead press 95x8-12x3 |
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Adam Sizemore
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Posted: 3/28/11 at 1:22pm |
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Hang clean
135x5 225x3x3 Squats elite average band 135x5 225x8x3 Average band pull throughs 4x10 Abs Side raises 4x10 |
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@Sizemore48
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Adam Sizemore
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Posted: 3/31/11 at 1:34pm |
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Squat and pull.
Defecit deads with 1.5" defecit 115x4 185x4 255x4 325x4 395x4 465x4 535x1 Squats with average (orange) bands 225x4 315x4 315x4 335x4 Stiff leg deads 185x10 205x10 205x10 185x10 Decline abs 3x10 |
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This is my training hammer. It's about 24 lbs so its good for heavy and light hammers. Also its easier to use and safer (if you live in a crouded apartment complex) than doing turns with an actual hammer.