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TRAINING LOG: Dave Robinson

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robinson93 View Drop Down
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    Posted: 5/30/11 at 11:58am
Alright I have decided to start one of these metal diaries.  There has been no rime or reason to the way I have been lifting.  Just to lift more in less time.  I will now attempt to keep a log to progress good and bad.I start this log at 5' 11" and 263 lbs. And my lifting #s are Deadlift 585, Bench 365, push press 275, and squat 495.  Squat is low, still a little nervous after tearing a patella tendon, but that's mostly mental the knee feels as strong as ever and has been a year+ since the surgery. Throwing #s are OS 35', HWFD 33, LWFD 60, HH 87, LH 103, sheaf 32, WOB 13.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/11 at 12:10pm
Training Day= legs

This is my weakest link and I am going to try to break up my workouts by body part. something I havent done in years.  usually do a whole body workout everytime, but I think this has lead to over training.  Here we go!

Squat, done for speed on the concentric with purple bands.

185x8x2, 225x4x2, 245x4x2, 275x4x2, 395x4x2, 315x4x2, 335x4x2
275x4x2, 185x4x6.

Dumbell snatches

90x6x2, 100x6x4

Dumbell curls

65x8x4

Upright rows, weight plus purple bands.

95x4x2, 115x4x2, 145x4x2, 165x4x2, 195x4x1

Accesorized with calf raises and leg curls.  workout time just over an hour and not to sore.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/11 at 2:27pm
Welcome and thanks for logging!

Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/11 at 12:47pm
Did upper body today.  A little sluggish after working out in 95 Degree weather all day.
Flat Bench Done with weight plus 40 lbs of chain on the bar. was trying to move the bar with some speed, but felt very slow regardless.

185x6x3, 225x4x2, 275x4x2, 295x2x2, 315x1x4, 275x4x2, 225x4x2, 185x4x6.

Push Press with fore fingers at first detent. 

135x4x2, 155x4x2, 185x4x2, 225x4x2, 245x2x2, 275..miserable fail, 225x4x2.
 suberset with cable pull downs 130 up to 280 and back down.

played with some hang snatches, still attempting to perform these they feel akward.  knees get in the way and the mind wants to do something between a upright row and a clean.

Iso rows

3 plates asidex10x2 both hands, 4px10x2, 5px8x2, high speed singles
5pxburnoutsx2
superset with machine incline press, weigh per side.
90x8x2, 115x8x2, 135x8x2, 160x8x2, 180x6x2

Shrugs
225x10x2, 315x10x2, 405x10x2, 465x5x1
super set with shoulder flys

china buffet.
1platex1x2, 1pepsix1x2

not bad need to find a way to get faster.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/11 at 5:32pm
Friday 6/3/11

Threw some today only attempted stone, HWFD, and LWFD.  Stone was bad, trying to lead with the hips and keep my head up.  but this makes me feel like i am losing all my push at the end, feel all opened up.  Heavy weight went well.  trying to follow some new tips I am working on throwing comp speed in practice and trying to bring my legs into the throw.  I tend to use my legs as a platform rather than a spring. most of the pull comes from the back.  Light weight went well too, but i am finding that the more legs i add to the throw the slower i feel and weight travels less. been having issues keeping the weight above 60ft.  still a work in progress.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/11 at 5:38pm
monday 6/5/11

just got back from tampa and not much time before work but i got some deads in.

Deads no belt, just straps above 405.

225x4x2, 315x4x2, 405x4x2, 495x3x6, 515x1x2, 315x4x2

hammers
 
95x8x4 just for fun

Front jump squats with purple bands
135x4x2,185x4x2

needed more time but that was it.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/11 at 6:07am
Back into the pit.  Threw on Saturday at Blairsville, no Prs but hit all my happy numbers. Picked up the Juggernaut System and am going to give this a try.  I don't usually organize my workouts,(that could be the problem) but I am going to give it a run. 

Wave one.

Flat bench.
225x10, 225x10, 225x10 225x7+2+1, 225x6+2+1+1
superset w/
machine rows(accesory Training)
90 per arm x4 sets x15 reps

incline press
185x10, 155x10, 155x10 155x10, 155x9.5+1clean and rack
superset with roman twists(barbell)
35x4x15

incline flys
60x10, 55x10, 55x10, 55x10, 55x10
superset with rack jumps. working on the slender calves.

went to the house threw breamer stone and did hammer winds to finish.

I admit i underestimated this section of the JTS.  saw the numbers and took my bands to put on the bar.  I was wrong this kicked my tail.
i could barely breath. don't know if I should lower the weight or stay until I hit the required Numbers. I am still supposed to have energy left at this step for more reps. Anyways I like it and will be on it for awhile.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/11 at 1:55pm

Good seeing you at Blairesville. Will be following your log, try and say funny things every once in a while to keep it interesting, not that Clan Dave could ever be boring.

Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/11 at 1:07am

6-14-2011

Legs

Squat 60% x5x10

295x10, 295x10, 295x10, 295x10, 295x12.

weighted abb pulls.

Good Mornings 60%x5x10

135x10, 135x10, 135x10, 135x10, 135x12

superset with curls.

60'sx8, 60'sx8, 60'sx8, 65'sx8

leg curls

120x5x10

pull downs.

180x5x10

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/17/11 at 6:36am

6-17-2011 shoulder day.

Push Press.  60%x5x10

165x5setsx10reps

suberset with Tbar rows

90x5x10-15

upright rows

135x5x10

superset withmachine dips

120x10, 170x10, 200x10, 200x10, 200x10

skull crushers

95x5x10

not a bad day. funny how light weight can make you feel like jell-o.

 

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/17/11 at 6:38am

Bill,

It was good to see you as well.  don't get to hang out enough with you old guys always throwing on different days. 

dave

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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/11 at 12:24pm
6/19/2011

did  a little throwing today.  Warmed up with Sheaf.  went to 28 wob standing, funny how 21 ft was hard.  Then did som 56 wob and finished with breamer stone and pizza.
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6/20/2011

Deadlift day

Still a little sore from yesterday but loaded up the Deads in the back yard.

365x5setsx10reps

walking lunges
6x15

not much today, still setting up the back yard for a full workout.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/11 at 12:40pm
6/22/2011

Chest

Flat Bench

185x5, 215x5, 235x10,10,12

walking lunges
4x15

chest supported rows
270x2x10, 320x2x10, 360x2x10

incline press.
155x5, 185x5, 195x10,10,5+5staggered
 
barbell roman twists,
25x10, 25x10, 30x10, 30x10

dips, machine
230x4x9

delt flys,
150x2x10, 160x2x10

pec dec
160x4x10

silly stuff, decline sit-ups and stretching.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 6/27/11 at 11:25am
6/27/2011

Had a games on Saturday so this is me first work out since wednesday.  Did not throw bad had an average day, did manage to pull a 33 ft sheaf.

Legs today

warmed up with walking lunges.

Squat A10s
275x5, 315x5, 335x10,10,10
did not expect to hurt.

good mornings
135x5, 145x5, 165x10,10,10

curls
60x10,10  65x8,8

Pull downs
160x10, 190x10, 220x10, 240x5
 
leg presses for speed
8px10,10,10,10 with calf raises each set.

decline situps and stretching to cool down.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 7/03/11 at 1:25pm
6/29/11

push press

145x5, 165x3, 175x10x3

Forgot to upload after workout. CRS of what else i did
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7/1/11

Deads

325x5, 365x3, 395x10x3.

Also did side bends and leg presses.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 7/03/11 at 1:36pm
actually trying to log the day I lift.

7/3/11
R10

Flat bench.
175x5, 195x3, 245x1, 265x10x2

t bar rows
2px10, 3px10, 4px10, 5px5x2

triset w/
skull crushers
135x10x2, 165x10x2

and w/
machine press wt per arm
90x10, 135x10x2, 145x9x2

dumbell roman twists
35xamapx3

machine dips
180x20x4

actually a fairly easy workout.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 7/03/11 at 2:05pm
Congrats on the 33' sheaf!
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Thanks Bill.  7/5/11

Squats R10

255x5,295x3,355x1,375x10,315x10

pull downs

180x10x2, 230x10x2

leg presses

10px15x2, 12px15, 14px10, 16px10

curls

65x8x4

misc accessory work
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/11 at 1:18pm
7/9/11

push press

135x5, 155x3, 185x1, 195x9

bent over rows

185x10x2, 205x10, 225x10

BTNP seated

135x10x2, 135x9x2

shrugs

315x20x3

shoulder flys

130x10x2, 160x10x2

did some stretching
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7/12/2011

Deadlifts R10

295x5, 355x3, 405x1, 435x10,8, 405x10,8\

shrugs,

315x20,20,   325x15,15

One arm dumbell snatches,

95x10x3

leg curls, cable pull downs, abs, shoulder flys
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7/27/2011

Back at it after about two weeks down for vacation and work travel.  I had the chance to do some throwing while away but no lifting. 

Today I started the 8's phase.

Bench 345x65% =224.25

225x8x5

incline bench 285x65% = 185.25

185x8x5

For both sets I had to drive the last few but never got stuck,  actually not that hard.

shrugs no straps

225x10x2, 275x10x2, 315x10

DB Curls

60x8, 65x8, 65x8, 65x8

Chest supported rows. t bar style

3px10x3, 3.5px10

dips 3 sets of 10 @ 260

calf machine and more shrugs(machine) for finnish.

not bad, had to break the lazy feeling but still not bad.

 

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7/28/11

Legs,

Squats,
360x8x3, 360x4x4
I found these hard to do without warming up my back.  Bye the tird set I felt mor comfortable under the wieght but the back was getting tired.  it was haed to keep the back strait.  I can last longer if I warm up better.

revers hyper machine
2px10x3, 4px10x2, 4.5px10x2

leg presses
8px15, 10px15, 12px15, 14px10

upright rows
135x10x2, 155x10x2, 175x10


some accesory work ,


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8/1/11

deads

380x8x6

GHR

2px15, 2px15, 4px10, 4px10, 4.5px10

db snatches

90x8x4

upright rows

135x10, 155x10, 155x10, 175x10

accesory work

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8/2/11

Shoulders

Push press

180x8, 180x8, 180x8, 180x7, 175x4x2, 145x8, 135x9, 135x8

cable overheads + pull downs

seated push press

60sx10x3

curls

60sx8x3

flat flys

60sx10x2

upright rows

135x10, 155x10x2

shrugs

315x20x2 375x15x2, 315x20

Felt like crap all workout, chest felt tight and was slugish.

got in pool and swam laps to get my heart rate to sync.

did get to see a new exercise, you pick up 20's and do forearm curls into the nearest mirror, but the trick is the grunting and flexing during the exercise.  It was good i wasn't deadlifting as thats were this must be done. 
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8/4/11 legs,

still sluggish but pushed through.

Front Squat these were more problematic to keep the wieght on my shoulder that to actually squat.  I am trying to break myself of leaning into a squat.

135x3, 230x3, 260x3, 275x5, 260x7x3, 275x3, 295x3, 315x2

zerchers

225x6, 225x6, 275x5 275x5

GHR

2px20, 4px15x2

db snatches

95x8x4

played around trying to learn the hang snatch. having a hard time getting my hips to change the direction of the bar, still doing an exagerated upright row with a push was only playing with 135.

finished off with the smith machine safety bars thingy
 4plx10x2, 4pl+25sx9, 6plx9, 6pl+25sx8

superset with calf machine
8plxamapx4

took too long to complete this workout and need to get my form strait for the FS so i can get some weight on the bar.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 8/06/11 at 4:04pm
8/5/11

Chest

BP Int 8's
215x3, 230x3, 250x8,8,10, 275x3, 295x3

CG BP

185x8, 205x8, 225x8, 245x8,7

bent over rows

185x10, 205x10, 225x8, 245x8, 255x6, 275x6

incline flys

55x10, 75x10, 85x10

skull crushers

135x8,8,8

bumper bench (start 4'' off chest)

225x6, 245x3, 275x1, 295x1, 225x5,5,5,5,5, 245x5

hanging abs raises
3xamap

did a few power cleans to learn form.

135x1,1,1 185x1,1, 205x1, 225x1, 245x1

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8/8/2011

Did a little throwing with the Irving Brothers last night.  Learning quite abit about throwing stones.  good practice.

today was deadlifting day.  was dragging but got a short workout in.

side bends, walking lunges for warmup.

deads

315x5, 350x3, 395x3, 425x8,8,8

power cleans

225x3,3, 245x2, 245x2

GHR

1.5x20, 1.5x20, 2px15, 2px15

thats it.

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8/9/11

shoulders

push press

135x10, 160x5, 178x3, 198x8,8,6,2, 225x3

superset w/ Lat pull down

2p(per arm)x10,10,10, 3px10,10,10

High speed push press

135xamapx3

upright rows

135x10, 155x10,10, 175x8

shrugs

225x10, 315x20,20, 365x10, 405x10, 455x10, 315x20

front raises

35db x10,10,10

calf raises

6pxamapx5

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