Database |
TRAINING LOG: Andrew |
Post Reply | Page <1 1112131415 20> |
Author | |||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
I did another week or so of boring high rep stuff... Time to fast forward to some actual lifting
10/30/2017 RE Bench 1. Bench --- 6 x 6 @ 185 2A. Bent Over Rows --- x 15 @ 152/176/186 2B. SSB JM Press --- x 6 @ 95/100/105 3A. Band Pullaparts --- 5 x 10 3B. Bus Drivers --- 3 x 8 3C. Curls --- various movements/sets/reps
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
10/31/2017
ME Lower Plyo - Box Jump 2 x 2 ---50 TKE's per leg before starting working sets of squats 1. SSB Box 12" Box Squat --- 1 RM @ 370 - moved nice and smooth. No need to go crazy early. Still a little PR. --- Drop sets 2 x 5 @ 60% (225) 2A. RDL --- x 15 @ 152/162/172 2B. Single Leg Heel Touchdown --- 3 x 5 each 2C Side Plank w/ hip abduction --- 3 x 10 count hold/side 2D. Stir the pot --- 3 x 5 each Didn't get any complexes in. Had to jet. Knee high humans showing up asking for candy.
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/2/2017
ME Upper 1. Close Grip Floor Press --- 1 RM @ 285/305 --- Drop Sets = 3 x 5 @ 60% (185) --- Cement "DB" Press = 40 reps in 60 seconds - These are about the most expensive dumbbells you can get. I had some sump pump work done and had 2 4" holes core drilled in. So now I have 2 cylinders of concrete that are 4" in diameter and about 15" long. I would guess they are 25 pounds, but awkward. 2A. Meadows' Rows --- 3 x 12 each 2B. Overhead DB Tri Extensions --- 3 x 12 each 3A. Rear Delt Fly --- 3 x 12 3B. Lateral Raise --- 3 x 8 Complex Deadlift Clean Pull Close Grip Snatch Squat Good Morning Row --- 3 x 5 @65# |
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/6/2017
DE Lower PLYO --- Alternating Box step up jumps --- 2 x 3 each 1. Hang Snatch --- 2 x 3 @ 162/172 2. DE SSB Box Squat --- 10 x 2 @ 45% (175). Done in 4:56. 3. DE DL --- 10 x 1 @ 45% (220). Alternate sumo and conventional. Done in 2:10. 4A. Lateral Walks in Hip Circle --- 3 x 8 each 4B. Stability ball hamstring curls --- 3 x 8 4C. RKC Plank --- 3 x 15 count hold 4D. Pallof Press --- 3 x 10 each side
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/7/2017
RE Upper 1. Bench --- 6 x 6 @ 195 2A. Bent Over Rows --- x 12 @ 176/186/196 2B. SSB JM Press --- x 6 @ 95/105/110/115/115 3A. Band Pullaparts --- 5 x 12 3B. Bus Drivers --- 3 x 5 each 3C. Curls --- didn't write it down.... but does it really matter? haha
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/8/2017 PLYO --- Box Jump --- 3 x 2 1. Snatch Grip DL --- 1RM @ 375/435/460 2A. RDL --- x 12 @ 170/180/190 2B. Single Leg Heel Touch Down --- 3 x 8 each 2C. Side Plank w/ Hip Abduction --- 5 x 10 count hold each side 2D. Stir the Pot --- 3 x 5 each direction
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/13/2017
ME Upper 1. Towel Bench --- 1RM @ 305/330 --- Drop Set @ 60% (200) = 2 x 5 2A. Meadows Row's --- 3 x 10 2B. Overhead Band Ext's --- 3 x 12 3A. Rear Delt Fly --- 3 x 8 3B. Lateral Raise --- 3 x 10
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/14/2017
DE Lower Plyo - Alternating step up jumps --- 3 x 3 each leg 1. Hang Snatch --- 3 x 2 @ 164/174/181 2. DE SSB Box Squat --- 12 x 2 @ 45%. Done in 6:49 3. DE DL --- 12 x 1 @ 45%. Alternate sumo and conventional Done in 2:32. 4A. Lateral Walks in Hip Circle --- 3 x 8 each 4B. Stability ball hamstring curls --- for some reasons my calves wouldn't stop cramping, so I just moved on 4C. RKC plank --- 3 x 15 count hold 4D. Pallof Press --- 3 x 8 each side
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/26/2017
RE Bench 1. Bench --- 6 x 6 @ 205 2A. Bentover Rows --- x 10 @176/196/216 2B. JM Press w/ SSB --- x 5 @ 115/125/130/130 3A. Pullaparts --- 5 x 10 3B. Bus Drivers --- 3 x 6 each 3C. BB curls w/ Fat Gripz --- 3 x 12 Took one of the longest breaks from lifting ever. Went pheasant hunting then traveled for Thanksgiving. At least pheasant hunting was plenty active... about 8 miles per day walking through brush.
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/27/2017
ME Lower Plyo - Box Jump --- 4 x 2 1. Close Stance Squat ---1 RM @ 365/390/410 ---- Drop Sets --- 1 x 5 @ 60% (245) 2A. RDL x 10 @ 185/195/??? --- I think I did another set, but didn't write it down... 2B. Single Leg Heel Touchdown --- 3 x 5 each, w/ a slow eccentric 2C. Side Plank w/ Hip Abduction --- 3 x 10 count each 2D. Stir the Pot --- 3 x 5 each direction
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/30/2017
Throwing Light stone: 1. Toes to trig x 3 2. 180 drill x 5 3. MSA x 8 ---- this felt surprisingly good. I am going to really commit to the MSA (again). I just feel that as a 5'10"-5'11" thrower, my ceiling his higher with a rotational technique. We'll see I guess. ME Upper 1. Close Grip, 2 count pause bench --- 1 RM @ 260/280/295 --- Drop Sets
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
11/30/2017
Throwing Light stone: 1. Toes to trig x 3 2. 180 drill x 5 3. MSA x 8 ---- this felt surprisingly good. I am going to really commit to the MSA (again). I just feel that as a 5'10"-5'11" thrower, my ceiling his higher with a rotational technique. We'll see I guess. ME Upper 1. Close Grip, 2 count pause bench --- 1 RM @ 260/280/295 --- Drop Sets --- 3 x 5 @ 65% (190) 2. Cement 'Dumbbell' Bench --- 57 reps in 60 seconds 3A. Meadows Row --- 4 x 8 3B. Overhead Band Extensions --- 5 x 15 4A. Rear Delt Fly --- 5 x 8 4B. Lateral Raises --- 3 x 8
|
|||
TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
Post Options
Thanks(0)
|
||
I'm trying to do the same thing. O-stone is my consistently lagging event because I've never fully dialed in a technique. I'll take this journey with you. Tom |
|||
Aim high. Stay hungry.
|
|||
jonhereth
Senior Member Joined: 2/18/14 Status: Offline Points: 497 |
Post Options
Thanks(0)
|
||
+1
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
Thank you... Should be a good challenge. Hopefully it will pay off.
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/4/2017
DE Lower Plyo - Alternating Box step up Jumps --- 4 x 3 each 1. DE SSB Box Squat --- 15 x 2 @ 50%. Done in 9:16. 2. DE DL --- 15 x 1 @ 50%. Done in 3:45. Alternated sumo and conventional. Ran out of time to do any accessories. Got the main stuff done. This wrapped up the more GPP focused dynamic work cycle. Put off snatches as shoulder was feeling a little tight and just couldn't get it warmed up. Just moved onto the other movements.
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/6/2017
RE Upper 1. Bench --- 6 x 6 @ 215 2A. Pendlay Rows --- x 15 @ 154/174 2B. Foam Roller Press (about a 3 board) --- x 8 @ 215/225 3A. Rear Delt Pulls --- 5 x 10 3B. BB Front Raise --- 3 x 8 3C. KB Curls --- 3 x 5 each
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/8/2017
ME Lower Plyo --- Drop to Jump --- 4 x 1 1. Plate Elevated 1.5" DL --- 1 RM @ 405/430/455 2A. Sumo RDL --- x 15 @ 155/175/185 2B. Pistols --- 3 x 5 each 2C. Alternate Farmer/waiter's walks 2D. 1/2 Kneeling vertical Pallof
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/11/2017
ME Upper 1. SlingShot Bench --- 1 RM @ 300/320/330 --- Drop Set @ 60% = 3 x 5 @ 200 2A. Single Arm Barbell Row --- 4 x 12 each 2B. Single Arm Overhead DB Extensions --- 3 x 10 each 3A. Band Facepulls --- 5 x 10 3B. Single Arm KB Press --- 3 x 6 each 4A. Barbell Curls --- 3 x 12 4B. Band Tri Extensions --- 3 x 20
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/12/2017
DE Lower Plyo --- Single Leg Box Jump --- 3 x 2 each 1. Pause Snatch --- 2 x 3 @ 135/145 2. DE SSB Box Squat --- 10 x 2 @ 50% (195) 3. DE DL - Alternate conventional and sumo. 10 x 1 @ 50% (248). Done in 2:15. 4A. Cossack Squat x 5each 4B. Band Hamstring curls x 8 each 4C. Turkish Get up x 3 each 4D. McGill Crunch --- 6 x 10 count hold each side
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/14/2017
Throwing Stone ---- all w/ ~13# stone 1. Toes to trig x 3 2. 180 drill x 8 3. MSA x 8
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/15/2017
RE Upper 1. Bench --- 6 x 6 @ 220 2A. Pendlay Rows --- x 12 @ 186/191/196 2B. CG Foam Roller Press --- 3 x 8 @ 215 3A. Rear Delt Pulls --- 4 x 10 3B. BB Front Raise --- 3 x 12 3C. KB Curls --- 3 x 6 each
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
Ok...I'm really doing a terrible job of keeping this updated....
12/18/18 ME Lower Plyo - Drop to Jump --- 5 x 1 1. SSB Squat - 1 RM @ 385/420 2A. Sumo RDL --- Hamstring/glute was bugging me a little, so skipped over this after a warm up set or two 2B. Pistols --- 3 x 5 each 2C. Alternate farmers/waiters walk --- 3 trips 2D. 1/2 Kneeling vertical Pallof press
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/20/2018
ME Upper 1. Close Grip Floor Press --- 275/290/310 ---Drop Set 3 x 5 @ 60% (185) 2A. Single Arm BB Rows --- 3 x 12 2B. Single Arm Overhead DB Triceps Extensions --- 3 x 10 3A. Band Face Pulls --- 5 x 12 3B. Single Arm KB Overhead Press --- 3 x 8 4A. Barbell Curls --- 3 x 12 4B. Band Triceps Extensions --- 3 x 8
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/21/2018
Sheaf 1. Bottom's Up Drill x 3 2. Full Throw x 3 WFD 1. Line drill x 3 2. One Turn x 3 3. HWFD x 5 4. LWFD x 3 Throwing in December... weird winter
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/23/2017
DE Lower Plyo --- Single Leg Box Jump --- 4 x 2 each 1. Pause Snatch --- 3 x 2 @ 137/147/157 2. DE SSB Box squat --- 12 x 2 @ 50% (195). Done in 6:02 3. DE DL --- 12 x 1 @ 50% (248). Alternate sumo and conventional 4A. Cossack Squat --- 3 x 6 each direction 4B. Band Hamstring curls --- 3 x 12 4C. Turkish Get Ups --- 3 x 3 each @ 35# KB 4D. McGill Crunch --- 6 x 10 count hold each side
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/28/2017
RE Upper 1. Bench --- 6 x 6 @ 225 2A. Pendlay Row x 10 @ 176/191/206/211 2B. Close Grip Foam Roller Press --- 4 x 8 @ 225 3A. Band Rear Delt Pulls --- 5 x 12 3B. Barbell Front Raise --- 3 x 10 3C. Curls
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/29/17
ME Lower Plyo - Drop to Jump --- 6 x 1 1. Sumo DL --- 1 RM @ 405/435/465 2A. Sumo RDL --- x 10 @ 165/180/190 2B. Pistols --- 3 x 5 each 2C. Alternate waiter/farmers walks --- 3 trips 2D. 1/2 Kneeling Vertical Pallof --- 3 x 8 |
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
12/31/17
ME Upper 1. Towel Bench --- 1 RM @ 300/320/335 --- Drop Set @ 60% (200) - 2 x 5 2A. Single Arm Barbell Rows --- 3 x 8 @ 70/72.5/75 2B. Single Arm Overhead DB Extensions --- 3 x 8 3A. Band Face Pulls --- 5 x 12 3B. Single Arm KB overhead Press --- 3 x 10 @ 35#KB 4A. Barbell Curls --- 3 x 12 4B. Band Tri Ext --- 3 x 12
|
|||
AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
Post Options
Thanks(0)
|
||
1/2/17
DE Lower Plyo --- Single Leg Box Jump --- 5 x 2 1. Pause Snatch --- 4 x 1 @ 154/159/164/169 2. DE SSB Box Squat --- 15 x 2 @ 50% (195). Done in 6:23 3. DE DL --- 15 x 1 @ 50% (248).... only got about 7 reps in. On call...and got called and had to leave... Bummer.
|
|||
Post Reply | Page <1 1112131415 20> |
Tweet
|
Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |