Training Log: Sean Urquhart

lol

This does surprise me a little, especially as someone who didn't do back squats until relatively recently as well.  Front squats kept my back squats just fine when I finally did do them.  Perhaps it's just an anthropometry issue?   

Flat Bench 

   305 x 3

   325 x 3

   345 x 3 x 3

   275 x 3 x 5 (close grip - reps paused 2" above chest for a 3 count)

Chins

   BW x 6 x 10

OHP

   185 x 10, 10, 9, 8

Ran out of time. Whatevs...

The snow is still here but its getting warmer so I'm gonna start doing stuff in the driveway again until the fields are clear.

WFD #42 Indoor Weight

   Full x 15 (quite a few out to 54' - 56')

   1-Turn x 5

      **I felt like my full throws were missing something on the finish, despite making the final pull the focus of today's practice. All of my 1-turns were around 50'. I'm no expert but I don't think my full throws should be 5-6' further than my 1-turn throws. The 1-turns felt best when I waited just a bit before the sprint and then again right before the final pull so I could keep turning my right foot. I'm thinking I may not be doing this very well on my full throws.

Light Hammer Walking Winds x 10 @ 50-75' each

   **First time doing these. Very awkward at first but then I got the rhythm. When I went back to do some regular winds it felt like I was able to get my shoulders turned to catch the hammer much quicker than normal. 

2.5" Fat Bar OHP
   235 x 3 x 4

2.5" Fat DB Rows (between sets of OHP)

   90 x 35 total reps

Incline Bench

   275 x 5

   255 x 2 x 8

DB Rows (between sets of bench)

   120 x 3 x 10

Glide/Stop Drill between sets

WFD #42 Indoor Weight

   1-Turn x 7 (best at 52')

   Full x 3 (best was beyond the 56' from Tuesday but I didn't measure)

I really focused on waiting a split second before my final pull and it made all the difference. I need to start applying this to the full throws. I'm gonna keep doing the 1-turns and see if its starts making a difference in the full throw. 

 

You're skronger than me.  I get it.

 

Big jerk

Worst squat session in a very long time

Back Squat

   worked up to 455 x 1 (no belt)

      **After this nearly crushed me, I went on to something different.

SSB w/ Chains 

   275 x 3

   295 x 3

   315 x 3

   335 x 3

   355 x 3

   375 x 3 (435 at top)

HCB

   100 x 5 x 10

Sheaf x 15

#42 Indoor WFD x 15

Hammer Winds x 50

2.5" Fat Bar OHP

   260 x 1 (heels came up just a bit on this)

   240 x 3, 3, 3

   220 x 5, 5, 5

Dips (weighted with chains over neck - totally different feel than plates from the hips)

   +60 x 5 x 10

Plate Pinch (smooth side out)

   70 x bunches

2.5" Fat Bar Dbl Overhand Holds

   250 x bunches

Sheaf x 15

Glide/Stop Drill x tons

Hammer Winds x 50

Deadlift (bar elevated on 3" to 4" blocks)

   405 x 1

   455 x 1

   495 x 1

   (add belt)

   525 x 1

   550 x 1

Front Squat

   275 x 3

   315 x 3

   330 x 5, 5, 5

High Hang Power Cleans

   225 x 3

   245 x 3

   265 x 3

   285 x 3

Curls

Fall Outs

Going to stick with the SSB for a while.

SSB Squats

   365 x 1

   405 x 1

   425 x 1

   (add belt)

   405 x 2 x 3

   365 x 3 x 3 (trying to add some speed)

The following was done in succession circuit style with only a minute or so rest between sets

HCB - 100 x 4 x 10

SSB Paused Squat - 315 x 4 x 3

Squat Jumps - 115 x 4 x 5

Leg Curls - Bands x 4 x 15

Deadlift from blocks (weights were 3.5" from ground)

   405 x 3

   455 x 2

   500 x 1

   (add belt)

   545 x 1

   575 x 1

Deficit Deadlift (standing on 4" block)

   315 x 3

   365 x 3

   405 x 3

   455 x 2

   500 x 1

   (all no belt)

1.5 Front Squats (down - up just above parallel - down - up all the way)

   275 x 5

   295 x 5

   315 x 4 x 3

I didn't think lifting was going to happen today but a short 45 minutes opened up so I improvised

Did the following superset style (set of dips, chins, sledgehammer, rest, repeat):

Dips (10 sets)

   +50 x 10, 10, 10

   +75 x 8, 8

   +100 x 6, 6

   BW x 12, 12, 12

Fat Rope Chins (10 sets)

   +25 x 8, 8, 8

   +50 x 5, 5, 5

   BW x 10, 10, 10, 10

SledgeHammer on Tire (5 swings right/ 5 swings left)

My wife and I were able to get an inspection of the house that we made an offer on. If everything continues, closing should be near the end of April. 

Got a root canal on a front tooth and then was able to train an hour later. Not feeling the front of my face while lifting was pretty funny. 

SSB Squat

   410 x 3 x 3

   370 x 4 x 3

HCB - 100 x 3 sets

Jump Squats - 135 x 4 sets

GHR - BW x 4 sets

Kevin - I am looking forward to another fun day of throwing and a night of brews to follow. 

Flat Bench (first rep paused)
   315 x 3

   335 x 3

   355 x 3

   320 x 5, 5

Chins

   BW x 50 reps

DB Press (OHP/ High Incline/ Low Incline - rested long enough to adjust the bench)

   80 x 10/8/5, 10/5/5

Rear Laterals - 30 reps

Curls - 30 reps

Field was pretty swampy.

WFD - #42 indoor x bunches. 

   I had one toss out just a few inches short of 60' but I fouled over the trig. Most other throws were in the 56-57 range.

Glide/Stop Drills

Ab Work

OHP

   245 x 4

   225 x 5, 5, 5

Speed Incline

   185 x 4, 4, 4, 4, 4

2.5" Fat DB Row

   100 x 50 reps

Dips

   +70 x 10, 10, 10

Curls x pump

Sheaf x bunches

Hammer Winds

Ab Work and Stretching

2.5" Fat Bar Axle Deadlift (never attempted anything heavy with this bar in the past, so every set was a pr)

   405 x 1

   455 x 1

   495 x 1

   (add belt)

   520 x 1

Front Squat

   315 x 4

   345 x 4, 4, 4

Speed Deadlift

   315 x 3, 3, 3, 3, 3

Glide/Stop Drill

Nate - It was neither a push nor a pull. I'm pretty sure there was some sort of shift in the earth and the weight happened to travel slightly farther. My only focus was quick feet on the first turn and separation.

Busy evening meant I had to cram everything into about 45 minutes.

SSB Squat

   315 x 3

   365 x 2

   395 x 1

   415 x 1

   435 x 1 (no belt no wrap PR on ssb)

SSB Squat (touch n go on a parallel box)

   365 x 10, 10, 10

GHR - 5 sets