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TRAINING LOG: Andrew |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/4/18
RE Upper 1. Bench --- 6 x 6 @ 230 2A. Bent Over Rows --- x 12 @ 181/191/203 2B. Close Grip 1 1/2 Bench --- 3 x 5 @ 185 3A. Band Pullaparts --- 5 x 12 3B. Plate Front Raise (20 kg Bumper) --- 3 x 10 3C. DB Curls --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/8/18 Plyo --- Seated Box Jumps --- 3 x 2 1. SSB 12" Box Squat --- 1 RM @ 350/375 --- Drop Set @ 60% (225) --- 2 x 5 2A. SSB Good Mornings --- 3 x 5 @ 135 2B. Goblet Step Ups --- 3 x 8 each 2C. Land Mine Rotations --- 3 x 5 each direction 2D. "the bear" holds --- 20 count hold x 3
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/9/2018
ME Upper 1A. Close Grip, 2 Count Pause Bench --- 265/280/300 --- Drop Set --- 3 x 5 @ 60% (180) 1B. Meadows Rows --- 3 x 10 2A. Single Arm KB Overhead Press --- 3 x 6 each w/ 45# KB 2B. Rear Delt Fly --- 6 x 10 3A. BB Curls --- 3 x 12 3B. Band Tri Extensions --- 3 x 12
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/10/2018
DE Lower Plyo --- Alternate box step up Jumps --- 4 x 2 each 1. Snatch --- x3 @ 167 --- This was more difficult than I intended it to be for this training session, so I called it there 2. DE Box Squat --- 12 x 2 @ 55% (255) + Light bands. Done in 8:06. 3. DE Deadlift --- 12 x 1 @ 55% (275). Alternate sumo and conventional. Done in 5:15. 4A. Stablility Ball hamstring curls --- 3 x 6 4B. Pallof Press --- 3 x 8 each side 4C. Stir the pot --- 3 x 5 each direction
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/12/18
RE Upper 1. Bench --- 6 x 6 @ 235 2A. Bent Over Rows --- x 10 @ 191/206/221 2B. Close Grip 1 1/2 Bench --- 3 x 5 @ 185 3A. Band Pullaparts --- 5 x 12 3B. Plate Front Raise --- 15kg --- 2 x 12 3C. DB Curls --- 2 x 8 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Had to go on a work trip Didn't get to train for a week.
1/19/2018 ME Lower Plyo --- Seated Box Jump --- 4 x 2 1. Snatch Grip DL --- 1 RM @ 405/435/465 2A. SSB GM's --- 3 x 6 @ 135 2B. Goblet Step Ups --- 3 x 10 each 2C. Landmine Rotations --- 3 x 6 each 2D. The Bear Holds --- 5 x 20 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/22/2018
ME Upper 1A. Sling Shot Bench --- 1 RM --- 300/315/335 --- Drop set @ 60% (200) x 12 1B. Meadows Row 2A. Single Arm KB Overhead Press --- 3 x 8 @ 45# 2B. Rear Delt Fly --- 5 x 10 3A. Barbell Curls --- 2 x 8 3B. Tri Ext's --- 2 x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/23/2018
RE Lower Plyo --- Alternate Box Step up Jumps --- 5 x 2 1A. RDL --- x 8 @ 185/205/215 1B. Bulgarian Split Squat --- 45# KB - 4 x 8 each 1C. Calf Raise --- 3 x 12 2A. TKE --- 3 x 10 2B. KB Swings --- 3 x 10 2C. Stir the Pot --- 3 x 5 ea 2D. Pallof Press --- 3 x 8 ea
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/26/2018
RE Bench 1. Bench --- 6 x 6 @ 240 2A. Bent Over Rows --- x 8 @ 198/218/238/248 2B. Close Grip 1 1/2 Bench --- 5 x 5 @ 185 3A. Band Pullaparts --- 6 x 12 3B. Plate Front Raise --- 3 x 12 @ 15kg 3C. Curls --- 3 x 12 |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/30/2018
Throwing 1. HWFD line drill x 3 2. HW one turn x 5 3. HWFD x 3 4. LW Stand throw x 3 5. LW one turn x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/31/2018
ME Lower Plyo - seated boxy jump --- 5 x 2 (used no arm action on this day, just messing around) 1. Close Stance squat (w/ Olympic shoes) --- 1 RM @ 370/395/415 2A. SSB Good Mornings --- 4 x 6 @ 135 2B. Goblet Step Ups --- 4 x 10 each @ 45# KB 2C. Land Mine Rotations --- 4 x 6 each direction 2D. The Bear holds --- 5 x 20 count hold
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/1/2018
STONE (all w/ 13# stone) 1. Toes to trig x 3 2. Braemar x 3 3. 180 Drill x 5 4. MSA x 8 LWFD 1. Line drill x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/2/2018
ME Upper 1. Close Grip Floor Press --- 1 RM @ 280/295/315 --- Drop set - 190 (60%) x 14 2. Meadows Row --- 4 x 6 each 3A. Single Arm KB overhead Press --- 4 x 8 @ 45# KB 3B. Rear Delt Fly --- 4 x 15 4A. Barbell Curls 4B. Tri Ext's
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/5/2018
DE LOWER Plyo - Alternate box step up jump --- 6 x 2 each 1. Snatch --- 4 x 1 @ 157 2. DE Squat --- Straight bar + light band --- 8 x 2 @ 65% (300). Done in 6:30 3. DE DL --- 8 x 1 @ 325. Alternate sumo and conventional. Done in 3:25 4A. Stability ball hamstring curls 4B. Pallof Press 4C. Stir the Pot
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/6/2018
RE UPPER 1. Bench --- Rest pause set @ 185 x 15/8/5 2A. 1 Arm Barbell Row --- x 10 @ 60/70/75/75 2B. SSB JM Press --- x 6 @ 88/108/118/128/138 3A. Band Rear Delt Pulls --- 5 x 12 3B. 1/2 Kneeling Landmine --- x 8 @ 25/30/35 3C. Barbell Curls --- 3 x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/13/2018
ME LOWER Plyo --- weighted box jump --- 3 x 2 1. 1.5" Plate elevated DL --- 1RM @ 450/475/490 2A. RDL x 12 @ 180/200/205 2B. Goblet Rev Lunge 2C. Side Plank w/ hip Abduction --- 3 x 10 count each 2D. RKC Plank 5 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/15/2018
Throwing WOB 1. Water bottle drill x 5 2.Full throw x 3 Light Hammer 1. Full throw x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/16/2018
ME Upper 1A. Towel Bench --- 1 RM @ 300/315/335 --- Drop set at 60%--- 200x 12 1B. Band Pullaparts --- 6 x 12 2A. Pendlay Rows --- x 12 @ 181/191/201 2B. Band Lateral Raises --- 4 x 15 2C. Barbell Fat Gripz Curls --- 4 x 10 2D. DB Tri Ext's --- 4 x 12
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/24/2018
DE Lower PLYO --- Split Jumps --- 3 x 2 each 1. Hang Snatch --- 2 x 3 @ 80% (147) 2. DE SSB Box Squat --- 10 x 2 @ 50% (200) + Light bands. Done in 7:35 3. DE DL --- 10 x 1 @ 50% (253). Alternate sumo and conventional. Done in 4:18. 4A. Band GM's --- 4 x 20 4B. Banded Glute Marches --- 3 x 25 each 4C. McGill Curl Up --- 6 x 10 count hold each side 4D. Alternate Carries
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/27/2018
DE Upper 1. DE Bench --- 9 x 3 @ 50% (165) + doubled minis. Done in 3:49. 2A. 1 Arm BB Rows --- x 8 @ 70/80/80/80 2B. SSB JM Press --- x 5 @ 115/125/130/130 Had to call it there.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/1/2018
ME Lower Plyo --- Weighted box jump --- 4 x 2 1. SSB Squat --- 1RM @ 380/400/425 --- Drop set = 255 (60%) x 6 2A. RDL x 10 2B. Reverse Lunge 3 x 8 2C. Side Plank w/ hip abduction --- 5 x 10 count each 2D. RKC Plank
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/4/2018
Throwing WFD 1. Line drill x 3 2. HW 1 turn x 5 3. HWFD x 5 4. LWFD x 3 Stone 1. 180 drill x 5 2. MSA x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/5/2018
ME Upper 1A. ME Upper - Close Grip bench, 2 count pause --- 1RM@ 270/285/300 --- Drop set@ 60% = 180 x 10 1B. Band Pullaparts --- 6 x 15 2A. Pendlay Rows x ??? didn't write anything down... 2B. Band Lateral Raise --- 3 x 12 2C. Barbell Curls --- 3 x 12 2D. DB Tri Ext --- 3 x 15
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/6/2018
Throwing WOB 1. Water Bottle Drill x 5 2. Full Throw x 5 Stone 1. Toes to trig x 3 2. Braemar x 5 (w/ larger stone) 3. 180 drill x 5 4. MSA x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/8/2018
Throwing LWFD 1. Line Drill x 5 2. One Turn x 5 3. Full Throw x 10 L. Hammer 1. Full throw x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/12/2018
DE Lower Plyo --- Seated jump over bench --- 3 x 2 1. Hang Snatch --- 2 x 3 @ 148 (80%0 2. DE SSB Box squat --- 10 x 2 @ 200 (50%) + monster mini and micro bands. Done in 7:12. 3. DE DL --- 10 x 1 @ 255 (50%). Alternate sumo and conventional. Done in 3:04. 4A. Sumo RDL --- x 12 @ 135/145/155/165 4B. Bulgarian Split Squat --- 4 x 8 @ 56# 4C. Stir the Pot --- 4 x 5 each 4D. Landmine Rotations --- 3 x 8 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/13/2018
Throwing Stone - all w/ 23# stone 1. Left knee down x 10 2. Braemar x 10 HWFD 1. One turn x 5 2. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/14/2018
ME Upper Plyo Push Ups --- 2 x 2 1A. Sling Shot Bench --- 1 RM @ 300/320/340 --- Drop set @ 60% = 205 x 16 1B. Band Face Pulls --- 5 x 12 2A. Bent over Rows --- x 12 @ 176/186/196/211 2B. Band Lateral Raise --- 4 x 12 each 2C. JM Press w/ Fat Gripz --- x 8 @ 95/105/105/105 3A. Land Mine Push press --- 3 x 8 3B. Band Kick back --- 3 x 10 3C. Curls
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/15/2018
Throwing LWFD 1. Line drill x 5 2. one turn x 5 3. LWFD x 10 L. Hammer 1. Full throw x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/18/2018 Plyo --- seated jump over bench --- 4 x 2 1. Hang snatch --- 3 x 2 @ 85% (157) 2. Sumo DL --- 1 RM @ 420/445/470 --- Drop Set @ 60% (280) x 5 3A. Sumo RDL --- x 10 @ 140/150/160/170 3B. Bulgarian Split Squat --- 4 x 8 each 3C. Stir the Pot --- 4 x 5 each direction 3D. Landmine Rotations --- 4 x 8
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