Training Log; dWood- OPERATION 225

Former highland games athlete( sidelined by bum knee injuries/torn quad and dual patellar tendon rupture)
Goals- to hit 1-2 highland games in 2014(Scotland,Ct + 1 more), hit 5-6 games in 2015( possibly a MWC ,if close and schedule fits) compete in the "Murph Challenge"(memorial day 2015, to hit this want to drop 10-20 lbs as will be wearing a #20 vest/always felt most athletic @ 230-245/felt highland games strong@245-260 so right now weighing in @242 so not looking to drop a lot of lbs now/ basically over winter)
Lifting goals- don't really have any major ones but want to get back to 315 in front squat( hit 275 x2 in spring) stay strong in all others
Throwing goals- openstone -mid 40s(best ever in comp was 45-6)
                            #42 wfd -44-47 feet( best ever in comp 47-3)
                            #28 wfd- 60 feet ( best ever in comp 65-9)
                             #42. Wob-17-6 ( best ever in comp 18-3, hit 19-1 at last practice before injury)
Putting it all in writing as I feel it makes one more accountable if it's out there in writing on Craig Smiths Interwebz

Edited by dWood - 10/03/15 at 11:52am

Hapy wrote: best of luck Dan, will be cool to compete again with you, or just to see you back on the field again!

7/7 Monday
Sh press 170 x5,190x 3,200 x1 130 x 21 reps
Band side laterals x17,17,25
Bw pushups x. 25,25,20
Tri press downs 95 x21,21
Braemer stone #25 x 5 throws( no measurement/ in backyard working on POP)
Went out bought my #20 workout vest.( for Murph Challenge training) will gradually add it on walks/ jogs
Tuesday plan to do some cleans and snatches and then some #47 wob@ home

7/9 plan on doing a 1/2 Murph w/out in the am(will do run/jog with vest) pullups and pushups + air squats with no vest..not killing myself day 1...will build up to full murph 

You training for Highland games or cross fit games?

7/10 am
Chest press 240 x 5,270 x 3, 290 x 2, 165 x 21
Face Pulls 50 x 25,25,25
Deadlifts 225 x15
Chins...bw x 5,5,5 bw + purple bands 8,8/bw + gr bands x12
Will do either line drills or lwfd tosses in pm when I wake
7/11 rest
7/12 rest but help@ Springfield games
7/13 back at it banging away. Either heavy legs or clean and presses( + ass)

Rough nite w/Ryan so after a nite of worrying and no rest,Saturday 7/12s plans cancelled...short nap then to gym to beat some stress
Front squat 145 x5,175 x3,205 x2 215 x1,230x 3
Db dl 60 x10(3 sets)
Walk 3 mins/run 1 min x 6 rounds

Real rough nite at work(worst in a year)
Barbell bench press 145 x8,175 x5,205 x5,235 x3 ( small twinge in shoulder)
Seated sh press machine 90 x21
Side laterals
Triceps
Double bacon egg cheese with Gatorade
Nap time
Will get up watch Germany beat argentia ,hoist a few beers then head to the field for some lwfd. Then grill some steaks and more beers

I'm still catching up on posts on a real computer instead of on my phone.  How's Ryan?

Tom

Tuesday off
Weds 7/16 
Box squat 135 x5,135 x5,185 x3,225 x 2 x 6 sets
Db dl 40 x 15 x3 sets
Run / walk 25 mins at 5% Inc
Ine

Edited by dWood - 7/17/14 at 3:32am

dWood wrote: Brian May..guys a legend

Instead of handstand push ups try handstand piss ups!

sat will be another MURPH inspired conditioning wout 

Sun 7/20

Quick w/out boy has big day at doctor
Chest press 175 x5,195x3,205 x2, 140 x21
B/w pushup x 20,16,16 ( chest stared cramping/ dehydrated from yesterday)
Tri pressdown 95 x21,110 x12,12
We out