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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/19 at 7:52pm
10/26/2018

GPP --- Week 2, Day 2

1A. Rev SSB Lunge @ 145
1B. Single Arm Landmine Row @ 55#
--- Alternate singles for 6 minutes. Finished 10 rounds

2A. Bench @ 50%
2B. RDL (from deadstop) @ 200
---Alternate singles for 6 min. 13 rounds.

3. Alternate deadbugs --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/19 at 7:55pm
10/28/2018

GPP --- Week 3, Day 1

1A. SSB squat @ 50%
1B. Standing Lat Pulldowns
---Alternate singles for 7 minutes. Finished 15 rounds.

2A. Pendlay Row @ 165
2B. Push Press @ 130
--- Alternate singles for 7 min. 19 rounds.

3A. Stir the pot --- 4 x 5 each
3B. Side plank w/ hip abduction --- 4 x 10 count each

a bunch of curls for bicep rehab
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/19 at 6:35am
11/5/2018

GPP - Week 4, Day 1

1A. SSB Squat @ 50%
1B. Standin Pulldowns
---Alternate sinles for 8 min. 20 rounds.

2A. Pendlay Rows @ 165
2B. Push Press @ 130
--- Alternate singles for 8 min. 25 rounds.

3A. Stir the pot --- 4 x 5 each
3B. Side Plank w/ Hip Abduction --- 4 x 10 count each

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/19 at 9:30am
11/6/2018

GPP - Week 4, Day 2

1A. SSB Reverse Lunge @ 145
1B. Single Arm Landmine Row @ 60
--- Alternate singles (each side) for 8 minutes. 13 rounds

2A. Bench @ 50%
2B. RDL @ 200 (deadstop style)
---Alternate singles for 8 minutes. 21 rounds.

3A. Alternate dead bugs --- 4 x 5 each
3B. Landmine rotations --- 4 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/19 at 9:32am
11/9/2018

GPP - Week 4, Day 3

1A. SSB Squat @ 50%
1B. Band lat pulldown
--- Alternate singles for 8 minutes. Finished 21 rounds

2A. Pendlay row @ 165
2B. Push press @ 130
---Alternate single x 8 minutes. Finished 27 rounds

3A. Stir the pot --- 4 x 5 each
3B. Side plank w/ hip abd --- 4 x 10 count each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/19 at 9:39am
11/10/2018

GPP --- Week 4, Day 4

1A. Reverse SSB lunge @ 145
1B. Landmine Row @ 60#
--- Alternate singles x 8 min. 15 rounds.

2A. Bench @ 50%
2B. RDL (deadstop) @ 200
--- Alternate singles x 8 min. 28 rounds.

3A. Landmine rotations --- 4 x 5 each
3B. Alternate deadbugs --- 4 x 5 each

....if you made it through reading these super repetitive GPP sessions.... wow.... I actually did think that this was a pretty successful phase. Workload increased. Recovery improved and was noted in subsequent phases despite not training quite as much as I would have liked. But sometimes stuff happens. Anyways... glad that is over.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/19 at 2:35pm
11/21/2018

DE Upper

1. Plyo push up to yellow bumper --- 2 x 2

2. DE Bench v. doubled micros --- 9 x 3 @ 55% (185)

3A. Bent over Row --- 3 x 15 @ 165/180/190
3B. JM Press --- 3 x 8 @ 95/110/120

4A. Band pullaparts --- 3 x 12
4B. DB Curls --- 3 x 8
4C. Barbell Front raise --- 3 x 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/19 at 2:41pm
11/22/2018

ME Lower

1. Drop Jump --- 3 x 2

2A. SSB 12" box squat ---1 RM @ 350/370/390
2B. Pullups ---  5 x 1 rep of 3 second eccentric lowering only - varied grips

3A. RDL --- 3 x 15 @ 160/170/180
3B. SL Squat --- 3 x 5 each
3C. Stir the pot --- 3 x 5 each
3D. Hanging leg raise --- 3 x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/19 at 9:46am
11/25/2018

ME Upper

1. Band Assisted plyo push ups --- 3 x 2

2A. Close Grip Floor press --- 1 RM @ 300/315

2B. Band Rows --- 4 sets

3A. DB Overhead extensions--- 3 x 10
3B. Band Face pulls --- 3 x 20
3C. Barbell Curls --- 3 x 8
3D. Band Lateral Raise --- 3 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/19 at 3:19pm
11/27/2019

DE Lower

1. Alternate Over Bench Jump --- 3 x 2 each

2. SSB Box Squat --- 10 x 2 @ 50% + Light bands

3. DE DL --- 10 x 1 @ 50%. Alternate stances

4A. KB RDL --- 3 x 8 each
4B. Pullups --- 5 x 1 --- 3 count ecc lowering only
4C. Side Plank w/ hip abduction --- 3 x 10 count each
4D. Alternate dead bugs --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/19 at 3:20pm
11/29/2018

DE Upper

1. Plyo Push up to yellow bumper --- 3 x 2

2. Floor Press --- 9 x 3 @ 50%

3A. SSB JM Press --- 3 x 8 @ 100/115/120
3B. Bent Over Row --- 3 x 12 @ 186/201/201
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/19 at 10:55am
12/3/2018

ME Lower

Plyo --- Drop Jump - 4 x 2

1A. Snatch Grip DL --- 1 RM @ 425/450 --- stopped here, decent strain for this point
1B. Pull Ups --- 6 x 1 --- 3 count eccentric only

2A. RDL --- x 12 @ 175/185/195
2B. Single Leg Squat --- 3 x 6 each
2C. Stir the Pot --- 3 x 5 each
2D. hanging Leg Raise --- 3 x 6
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/19 at 10:57am
12/4/2018

ME Upper

Plyo --- Plyo Push up --- 4 x 2

1A. Towel Bench --- 1 RM @ 315/335 --- stopped there. Reasonable grind... and self hand off was pretty sketch
1B. Band Rows --- 5 x 8

2A. DB Overhead Tri Extensions --- 3 x 10 each
2B. Band Facepulls --- 3 x 20
2C. BB Curls w/ FatGripz --- 3 x 10
2D. Band Lateral Raise --- 3 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/19 at 10:59am
12/7/2018

DE Lower

Plyo --- Alternate Over Bench jumps --- 4 x 2 ea

1. SSB Box Squat --- 10 x 2 @ 55% + Light bandsd

2. DE DL --- 10 x 1 @ 55% ... alternate conventional and sumo

3A. KB RDL --- 3 x 8 each
3B. Pullups --- 6 x 1 --- 3 second ecc lowering only
3C. Side Plank w/ hip abd --- 3 x 12 count each
3D. Alternate Dead bugs --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/19 at 11:03am
12/9/2018

DE Upper

Plyo --- Plyo push up --- 4 x 2 to yellow bumpers

1. Bench v. Mini's @ 45% --- 9 x 3

2A. Bent over Rows --- 3 x 10 @ 220/230/245
2B. JM Press w/ SSB --- 3 x 8 @ 105/120/125

3A. Band Pullaparts --- 3 x 15
3B. Curls --- 3 x 8
3C. BB Front Raise --- 3 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/19 at 10:00am
12/10/2018

ME Lower

Plyo --- Drop Jump --- 5 x 2

1. Close Stance Squat w/ Olympic Shoes --- 1 RM @ 380/400/425

2. Pullup --- 6 x 1 --- 3 count eccentric only, varied grips

3A. RDL --- 3 x 10 @ 208/223/235
3B. Single Leg squat --- 3 x 6 each
3C. Stir the pot --- 3 x 5 each
3D. Hanging leg raise --- 3 x 6
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/19 at 10:03am
12/15/2018

ME Upper

1. Lightened push ups --- 5 x 2

2A. Close Grip 2 count pause bench --- 1 RM @ 280/295/310
--- Drop set @ 65% --- 200 x 6

2B. Band Rows --- 5 x 10

3A. DB Overhead Extensions --- 3 x 10 each
3B. Band Face pulls --- 3 x 20
3C. Barbell Curls w/ Fat Gripz --- 3 x 8
3D. Band Lateral Raise --- 3 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/19 at 10:05am
12/17/2018

DE Lower

Plyo --- Alternate over box jump --- 5 x 2 each

1. DE SSB Box squat --- 8 x 2 @ 60% + light bands

2. DE DL --- 8 x 1 @ 60%.... alternate conventional and sumo

3A. Single leg KB RDL --- 3 x 10 each
3B. Pullups --- 6 x 1 --- 3 second ecc only
3C. Side plank w/ hip abd --- 3 x 12 count each
3D. Alternate dead bugs --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/19 at 10:19am
12/29/2018

Triphasic --- Eccentric block - Week 1, Day 1

1A. SSB Squat - (5:0:0:0) --- 4 x 1 @ 80% (320)

1B. Alternating Split Squat Jump --- 4 x 2 each
1C. KB (35#) Jump squat w/ pause --- 4 x 4
1D. Hand/arm assisted jump --- 4 x 4
1E. Ankle side to side w/ band --- 4 x 8 each
1F. Wrist Flexion/Extension --- 4 x 8 each

2A. Bench - (5:0:0:0) --- 4 x 1 @ 80% (265)

2B. Plyo push up w/ sling shot --- 4 x 3
2C. Stability ball iso groin squeeze --- 4 x 15 count
2D. 1 Arm lat pull down --- 4 x 8 each
2E. Drag curls --- 4 x 8 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/19 at 9:00am
12/30/19

LWFD
1. 5 turn and thow x 10
2. One turn x 5

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/19 at 9:05am
12/31/19

Triphasic -Eccentric Phase, Week 1, Day 2

1A. SSB Squat --- 4 x 1 @ 87.5% (355)
1B. Drop Jump --- 3 x 4
1C. Delt Bent Over reactive drops --- 3 x 4
1D. Thor's Hammer --- 3 x 8 each direction

2A. Bench --- 4 x 1 @ 87.5% (295)
2B. Band Punch/Plyo --- 3 x 4 each
2C. 1 Arm land mine row --- 3 x 8 each
2D. Stir the Pot --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/19 at 10:02am
1/2/2019

Triphasic --- Eccentric Phase, Week 1, Day 3

1A. SSB Step up (5:0:0:0) --- 3 x 6 each @ 95
1B. McGill Crunch --- 3 x {10ct hold x 2 each side}
1C. Pullups --- 3 x 2 sec ecc only

2A. Single arm land mine push press (5:0:0:0)--- 3 x 6 @ 50#
2B. KB Row (5:0:0:0) --- 3 x 6 each
2C. Side plank --- 3 x 10 count each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/19 at 10:06am
1/6/2019

Triphasic --- Eccentric phase, Week 2, Day 1

1A. SSB Squat (5:0:0:0) --- 4 x 1 @ 82.5% (335)
1B. Alternate Split squat jump --- 4 x 2 each
1C. Goblet weighted squat jump --- 4 x 4
1D. Lightened Jump --- 4 x 4
1E. Ankle Side to side w/ band --- 4 x 8 each
1F. Wrist flexion/ext --- 4 x 8 each

2A. Bench (5:0:0:0) --- 4 x 1 @ 82.5% (275)
2B. Plyo push up w/ sling shot --- 4 x 3
2C. Iso stability ball groin squeeze --- 4 x 15 count
2D. 1 Arm lat pulldown --- 4 x 8 each
2E. Drag curls --- 4 x 8


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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/19 at 1:18pm
1/8/2019

Triphasic --- Eccentric Phase, Week 2, Day 2

1A. SSB Squat --- 4 x 1 @ 90% (365)
1B. Drop Jump --- 3 x 4
1C. Bent Over Deltoid reactive drops --- 3 x 5 each
1D. Thor's Hammer --- 3 x 10 each direction

2A. Bench --- 4 x 1 @ 90% (300)
2B. Band Punch --- 3 x 4 each
2C. 1 Arm Landmine Row --- 3 x 8 each
2D. Stir the Pot --- 3 x 6 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/19 at 1:22pm
1/12/2019

Triphasic --- Eccentric Phase, Week 2, Day 3

1A. SSB Step Up --- 3 x 8 each @ 95# (5:0:0:0)
1B. McGill Crunch --- [2 x 10 count each] x 3
1C. Pullups --- 3 x 2 (5 count eccentric only)

2A. Single Arm Landmind Press --- 3 x 8 (5:0:0:0)
2B. KB Row --- 3 x 8 (5:0:0:0)
2C. Side Plank --- [2 x 10 count hold each side] x 3

3A. TKE --- 3 x 10 each
3B. Hammer Curl w/ Fat Gripz --- 3 x 8
3C. Stability Ball hamstring curls --- 3 x 8
3D. Tri Band Pushdowns --- 3 x 15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/19 at 8:52am
1/14/2019

Triphasic --- Isometric Phase, Week 3, Day 1

1A. SSB Sq (Tempo 0:3:0:0) -- 4 x 1 @ 81% (330)
1B. Over Bench Jumps --- 4 x 2 each
1C. Band Resisted Jumps v. Micro bands --- 4 x 4
1D. Drop Jump From Bench --- 4 x 2
1E. Band Forearm Pronation and supination --- 4 x 10 each
1F. Manual neck --- 4 x 10 count each direction
1G. Band external rotation (oscillating contraction) --- 4 x 10

2A. Bench (Tempo 0:3:0:0) 3 x 1, then 1 x 2 @ 81% (270)
2B. Plyo Pushups --- 4 x 3
2C. Hip Bridge w/ hip circle --- 4 x 10
2D. Band pullaparts --- 4 x 15
2E. Hammer Curls w/ Fat Grips --- 4 x 8

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/26/19 at 12:25pm
I think I'm missing a few days.... but I'm so far behind anyways....

1/30/19

1A. SSB Box Sq + Monster Mini's --- x2/x2/x1/x1/x1 @ 82% (335)
1B. Power skips in place --- 5 x 2 ea
1C. BB Squat Jump --- 5 x 4
1D. Band assisted jump --- 5 x 4
1E. Plate Passes --- 5 x 5 each
1F. Wrist roller --- x 5 sets
1G. Thoracic Ext --- 5 x 8 each

2A. Bench v. Doubled Micro's --- 4 x 2 @ 82% (275)
2B. Plyo pushups to bumpers --- 4 x 3
2C. KB Row --- 4 x 10 each
2D. Rear Delt Fly --- 5 x 8
2E. BB Rev Curl --- 4 x 8
2F. Seated hip abduction (hip circle) --- 4 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/26/19 at 12:29pm
2/1/19

Triphasic Week 5, Day 2

1A. SSB Squat --- 4 x 1 @ 89.5% (365)
1B. Split Squat Jumps --- 4 x 2 each
1C. Band Face Pulls --- 4 x 15
1D. 1/2 Kneeling vertical Pallof --- 4 x 6 each

2A. Bench --- 3 x 1 @ 89.5% (300)
2B. Feet elevated plyo push ups --- 3 x 3
2C. Eccentric Pullups --- 4 count lowering only --- x 3
2D. Straight Leg band Adduction --- 3 x 10 each
2E. Alternate dead bugs --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 6/26/19 at 12:33pm
2/4/2019

Triphasic Week 5, Day 3

1A. RDL --- 3 x 6 @ 225/235/245
1B. SL Box Jump --- 3 x 2 each
1C. Hip Flexor Band Pulls --- 3 x 8 e
1D. TKE's --- 3 x 12 each
1E. Pallof Press --- 3 x 8 each

2A. Push Press --- 3 x 6 @ 115/120/125
2B. Single Arm Landmine Plyo Push Press --- 3 x 2 each
2C. Band Pull downs --- 3 x 15
2D. DB Fly --- 3 x 8
2E. Mountain Climbers Iso's --- 3 x 10 count each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/19 at 8:31pm
2/6/2019

Triphasic - Week 6, Day 1

1A. SSB Box Sq w/ Monster mini's @ 84.5% (345) --- 2 x 2; 2 x 1
1B. Power Skips in place --- 4 x 2 each
1C. BB Squat Jump --- 4 x 4
1D. Band under hip/assisted jump --- 4 x 4
1E. Plate pass backs --- 4 x 6 each
1F. Wrist roller --- x 4
1G. Thoracic Ext --- 4 x 8

2A. Bench v. Doubled Micro's @ 84.5% (285)
2B. Plyo push ups to bumpers --- 3 x 3
2C. KB Row --- 3 x 12 each
2D. Rear Delt Fly --- 3 x 8
2E. BB Rev Curl --- 3 x 8
2F. Seated hip abd --- 3 x 10
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